NUTR 202 1nd Edition Lecture 15 Ch 8 Water 60 of body weight Individuals vary in the amount of water they carry because age gender amt of fat amt of muscle Water balanced among fluid compartments 2 3 intracellular fluids 1 3 extracellular Interstitial fluids btw cells Intravascular fluids Plasma Electrolytes Na cl and K Minerals that help maintain fluid balance UNIVERSAL SOLVENT Solutes for example glucose proteins minerals dissolve in water TRANSPORT MEDIUM Only 45 of your blood is blood cells the rest is water Transports nutrients oxygen waste materials hormones Water helps maintain body temp sweat or contain heat These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute Water participates in chemical reactions Water is a lubricant for joints eyes mucus saliva Water is a protective cushion for brain organ fetus Water is not stored Water Balance Water Consumed Water Lost Dehydration Water loss water intake Reduced ability to deliver oxygen and nutrients to cells Overhydration Water intake water loss Water intoxication increased risk if diarrhea Symptoms of dehydration include Headache fatigue Reduced physical and cognitive performance Nausea confusion disorientation Can be fatal in extreme conditions Those at risk for dehydration Elderly infants kidneys immature athletes Excessive diarrhea vomiting High protein high fiber alcohol 10 20 Water Loss Death Water Intoxication consume too much water Hyponatremia i e Sodium in blood too low diluted e g endurance athletic events strenuous military training Needs vary depending on Level of activity Temperature and humidity Diet Fluids to replace losses Water Other fluids milk juice soda Adequate Intake AI Men 3 7 liters Women 2 7 liters day Caffeine containing beverages in moderation Minerals Essential inorganic nutrients needed by the body in small amounts for health and maintenance Minerals required in the diet in amounts greater than 100 mg per day are Major minerals not more important just req more ex Ca Minerals are required in the diet in amounts less than 100 mg Trace minerals microminerals Minerals acquired through the diet from Unprocessed foods some processed foods Enriched fortified foods Dietary supplements May have varying bioavailability Examples The component in whole grains that limit calcium zinc and iron absorption are known as phytates True or false spinach is an excellent source of calcium FALSE Minerals for Fluid Balance Electrolytes Sodium charge lost a negative electron Extracellular outside of cells Potassium charge lost a negative electron Intracellular inside of cells Chloride charge gained a negative electron Extracellular outside of cells Na K Cl principal electrolytes 1 Maintain fluid balance 2 Responsible for distribution of water in between intracellular extracellular compartments Na K moving across membranes firing of nerve impulses and muscles contracting Stimulation increases permeability of the nerve cell membrane to sodium and then to potassium Kidneys increasing or decreasing Na excretion to maintain blood Na This mechanism also helps regulate blood pressure Small amounts Na lost in stool sweat Sodium Na RDA 1500 mg day UL 2300 mg day but typical American eats 2400 4800 mg day Potassium K RDA 4700 mg day but typical American eats only 2000 3000 mg day You can lower the amount of sodium by Cutting down on the amount of salt added in cooking and at the table Limiting your intake of processed foods Use food labels to identify low sodium high potassium foods low reduced or sodium free If not enough Na in bld water will move to cells and get swollen cells If too much sodium system is blocked can t regulate Na K and problems with hypertension Americans consume 2500 5000 mg of sodium Processed food is major cause of hypertension greatest source of sodium Read the labels Sodium Free 5mg or less serving Low Sodium 140 mg or less serving Reduce sodium contains at lest 25 or less sodium per serving than the reference food item Hypertension BP consistently at or above 140 90 mm mercury 1 3 Of Americans have hypertension Caused by increased contractions of the heart increased blood volume or narrowing of the blood vessels Results in atherosclerosis heart attacks strokes kidney failure early death Treated with diet exercise and medication Risks race age obesity diet low in K high in Na activity Normal BP Less than 120 80 mm Hg Pre Hypertension Systolic 121 139 or Diastolic 81 89 Hypertension 140 90 or greater Too much Generally from overconsumption of Potassium supplements or salt substitutes Especially in those with impaired kidney function DASH diet High in whole grains fruits vegetables and low fat dairy products 8 10 servings of fruit and vegetables per day 2 3 servings of low fat dairy 6 8 servings of whole grains