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L3 Nutrition > water > Flashcards

water Flashcards

1
Q

functions of water

A
  • helps transport nutrients and waste products in and out of cells and is necessary for all digestive, absorption, circulatory and excretory functions.
  • regulating body temperature
  • all enzymes are water-based
  • most energy-releasing reactions occur in the body’s watery tissues
  • water protects the body’s joints, organs and other tissues
  • water suppresses the appetite to help combat over-eating
  • most hormones secreted from glands contains a large portion of water.
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2
Q

dehydration

A

a loss of bodily fluids equal to or greater than 1% of body weight and can be classified as mild, moderate and severe
on average 250 ml is lost on a daily basis through breathing alone.

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3
Q

a 3% loss in total body water will result in

A
  • reduced blood plasma volume = reduces blood pressure and impedes cardiovascular performance.
  • decreased kidney function
  • decreased blood flow to the skeletal muscles = reduces exercise performance
  • reduce blood flow to brain = decreases motor function and concentration levels & headaches
  • increased risk of constipation
  • reduced metabolic rate because the efficiency of all energy-generating and releasing processes will be suppressed.
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4
Q

5% loss of water

A

heat exhaustion (can often require medical attention)

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5
Q

7% loss of water

A

brain function is severely impeded, which regularly results in hallucination and an inability to focus

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6
Q

10% loss of water

A

heat stroke - if sustained for any great length in time can lead to death

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7
Q

daily water loss through urine

A

1.2 litres

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8
Q

daily water loss through faeces

A

0.75 litres

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9
Q

daily water loss through skin evaporation

A

0.4 litres

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10
Q

daily water loss through respiration

A

0.15 litres

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11
Q

total daily water loss

A

2.5 litres

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12
Q

factors affecting fluid loss

A
  • individual biological variance (body size, genetics etc)
  • altitude (higher altitudes accelerates water loss)
  • acclimatisation to the environment
  • exercise intensity and duration
  • environmental temperature
  • other dietary factors, especially diets high in caffeine, alcohol and protein
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13
Q

signs of mild dehydration (1%)

A
  • sluggishness
  • general fatigue and tiredness
  • headaches
  • infrequent urination (less than 3-4 times a day)
  • dark brown coloured urine
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14
Q

signs of moderate dehydration (3-5%)

A
  • loss of appetite
  • heat sensitivity
  • constipation
  • light-headedness
  • nausea
  • joint ache
  • liver dysfunction
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15
Q

severe dehydration (>5%)

A
  • reduced kidney function
  • greater risk of kidney stones
  • dry and wrinkled skin
  • inability to urinate
  • weak and rapid heart rate
  • seizures
  • cold extremities, especially the hands and feet
  • low blood pressure
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16
Q

fluid intake guidelines

A
  • approx 2-2.5 litres a day
  • one litre of fluid for every 1000cals consumed
  • it is possible to get 20% of required daily fluid from food
17
Q

fluid guidelines for exercise

A

pre-exercise = 0.5 litres of cold water 2 hours before exercise

during exercise = 120-180ml of cool water every 15 mins

post exercise = 0.5 litres of cool water for every 1lb of body weight lost

18
Q

electrolytes

A

electrolytes are minerals and salts that have the capacity to conduct electrical impulses throughout the bodily tissues.
common electrolytes = sodium, potassium, chloride, calcium and bicarbonate

19
Q

hyponatraemia

A

in cases where the exercise duration and environment causes considerable water loss, simply drinking water alone can significantly decrease exercise capacity. as more water is consumed, the more diluted sodium levels in blood become - this can lead to hyponatraemia
symptoms include = nausea and vomiting, headache, confusion, lethargy, fatigue, appetite loss, muscle weakness, spasms and cramps

20
Q

sports drinks

A

the consumptions of fluids containing sugars and salts will affect the absorption rate from the intestines; this is referred to as the osmolality of the drink.
drink with high osmolality are hypertonic
drinks with low are hypotonic
drinks with same osmolality as the body’s fluids are isotonic.

21
Q

hypertonic drinks

A

contain more glucose than the body’s fluids (greater than 8g p/100ml) and so their absorption from the intestines is slower than water alone.
good for post exercise. can be consumed during prolonged exercise in conjunction with isotonic drinks to help maintain stable blood glucose levels and replace lost fluids.
can be used to supplement daily carbs intake to help replenish muscle and liver glycogen.
high sugar = increase risk of tooth decay

22
Q

hypotonic drinks

A

contain less glucose than bodily fluids (4g per 100ml) and so their absorption rate is much greater than that of hypertonic drinks.
best suited for during exercise because result in faster rehydration.
while they do contain some glucose, it’s unlikely they will have any impact on athletic performance

23
Q

isotonic

A

drinks contain same amount of glucose as bodily fluids (between 4 and 8 g p/100ml)
absorption from the intestines is faster than just water.
contain a significant amount of glucose, they can also be useful as a fuel during prolonged exercise.

24
Q

homemade sports drinks

A 
isotonic = 200ml of orange squash (concentrated orange), 1 litre water and a pinch of salt
hypotonic = 100ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt
hypertonic = 500ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt
25
Q

maltodextrin

A

a food additive commonly used in sports drinks to enhance their effect on blood sugar
sports drinks nutrition labels may only display maltodextrin and not glucose/sugar - but they still have a potent affect on glucose in short term

26
Q

diuretics

A

a substance that encourages water loss from the body. the most commonly consumed are caffeine-containing drinks like coffee, tea, alcohol and carbonated drinks
excessive and sustained consumption of diuretics can result in headaches, reduced cognitive performance, joint pain and kidney performance

27
Q

caffeine

A

can increase endurance, concentration and mental alertness.
the long term effects are the opposite - as it is a diuretic and excessive consumption will likely result in dehydration
other side effects = anxiety, gastrointestinal disturbances, insomnia, tremors and abnormal heart rate.
many exercisers use caffeine as a means of reducing body fat - when taken in significant quantities (equal to 1.5-3.5cups of filtered coffee) it results in the secretion of adrenaline which helps to mobilise fatty acids from the body’s adipose tissues
has also shown to improve athletic performance by 7%, and appear to be even greater when consumed in tablet form.

28
Q

alcohol

A

a nervous system depressant and a diuretic
Dep of Health = 2-3 units p/day for women and 3-4 units for men
densely packed with energy ~ 1g=7kcals
takes the liver 1 hour to process one unit of alcohol
sclerosis of liver = alcohol abuse

29
Q

monitoring hydration status

A 
urine colour - hydration level
clear = hyper-hydrated
very pale yellow/pale yellow = euhydrated 
yellow = mild dehydration 
dark yellow = dehydration
orange or brown = extremely dehydrated

L3 Nutrition (14 decks)

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