NUTR 13 Water Flashcards

(59 cards)

1
Q

What is a fluid?

A

Molecules that slip past each other

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2
Q

What percentage of our body is water?

A

60%

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3
Q

In what group of people is water levels low?

A

In women, obese individuals and we lose fluids as we get older

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4
Q

In what group of people are water levels high?

A

Higher in infants

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5
Q

Where in the cell are there fluids?

A

Intracellular (inside cell)

Extracellular (between cells)

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6
Q

What is an example of extracellular fluid?

A
In plasma (blood) 
Digestive secretions
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7
Q

What do fluids do?

A
Dissolve and transport substances in blood 
Protect us 
Moisten us 
Help maintain body temperature 
Chemical reactions
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8
Q

What happens when you get hot? ;)

A

Blood vessels will dilate

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9
Q

What happens when you get cold? :(

A

blood vessels will constrict

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10
Q

What is vasodilation?

A

dilation of blood vessels

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11
Q

Where do we get our water from?

A

75%-80% from beverages
20%-25% from foods
Metabolic water - insignificant

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12
Q

What are the reactants of the metabolic reaction?

A

Carbohydrate and oxygen

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13
Q

What is the product of metabolism?

A

Water, carbon dioxide and energy!

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14
Q

How do we lose water?

A

Waste, evaporation, sweat and breath

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15
Q

Which part of the brain regulate water intake?

A

Hypothalamus

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16
Q

What stimulates thirst?

;)

A

High concentrations of electrolytes
Low blood volume or pressure
Dryness in the mouth ;)

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17
Q

How is our thirst mechanism? ;)

A

Bad… gets worse as we get older :(

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18
Q

How do you regulate water loss? (not the mechanism)

A

If you are dehydrated, you pee less!

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19
Q

How does regulation of water loss happen?

A

When blood becomes concentrated, antidiuretic hormones is released
This hormone tells the kidney to keep as much water as possible from being lost in the urine

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20
Q

How much fluid do women need?

A

2.7 L

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21
Q

How much fluid do men need?

A

3.7 L

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22
Q

What is dehydration?

A

When you lose more water than you take in

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23
Q

When do symptoms of dehydration begin?

A

When you have 1-2% decrease in body weight

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24
Q

What are the early symptoms of dehydration?

A

Headache
Fatigue
Loss of appetite
Dry mouth

25
What can loss of 5% of water body weight cause?
Sleepiness, nausea, flushed skin, decreased concentration
26
What can greater than 7 % of water loss cause?
Delirium (restlessness, illusions, and incoherence of thought and speech.)
27
What can 10-20 % of water loss cause?
DEATH
28
What is the color of your pee if you are dehydrated or not?
light yellow- hydrated Medium- mild dehydration Dark yellow/ brown- Severe dehydration
29
Who are susceptible to dangerous dehydration?
Babies and small children Old people Athletes
30
What happens if you have take in too much water?
Over hydration and water intoxication Too much water makes the sodium concentration Seizures, coma and death
31
What are electrolytes?
Dissolved mineral salts - ions | Positive or negative charge
32
What are the major electrolytes?
Sodium Potassium Chloride
33
Name 3 things that electrolytes do
Regulate fluid balance through osmosis Allow nerves to work Allow muscles to contract
34
In what situations can electrolytes happen?
Kidney disease Vomiting, diarrhea, sweating IV fed patients
35
Is electrolyte deficiency rare?
YES
36
What organ mainly regulates electrolytes?
The kidneys
37
How does the kidney regulate electrolyte levels?
Too much electrolytes- urine | Not enough-keep from going in to the urine
38
What is the special relationship with salt?
High salt intake- thirsty | Low salt intake-crave it
39
What is sodium?
NaCl- main electrolyte
40
What is salt required for?
Required for nerve signals, fluid balance, blood pressure and nutrient transport
41
Where do we get our sodium from?
77 % from processed food 11 % from salt added at table or cooking 12 % found naturally in foods
42
What happens if you have too little sodium?
Seizure, coma and death
43
What cases do sodium deficiency occur in?
Active people and cases of extreme fluid loss
44
What symptoms do sodium deficiency cause?
Seizures, coma and death
45
How are Canadians doing with sodium intake?
Consume more than the Upper limit
46
What happens if we get too much sodium?
Increase risk of hypertension Causes bloating Increase excretion of calcium which leads to bone loss
47
What the optimal blood pressure?
120/80
48
What is systolic blood pressure?
pressure during a heart beat
49
What is diastolic blood pressure?
Pressure between beats
50
What values of the systolic and diastolic for high blood pressure?
systolic >140 mm Hg | diastolic > 90 mm Hg
51
What is a salt insensitive individual?
slow sodium excretion and sodium causes constriction of blood vessels which continues high blood pressure
52
How can you cut down on sodium?
``` Less processed foods cook with little salt prepare food with alternate spices Less pickles less smoked/ salty fish Less condiments Less processed cheeses ```
53
Give examples of salty foods
Cured ham, dill pickle, tomato soup
54
What is the relationship between blood pressure and stroke?
The higher the blood pressure, the higher risk of stroke | Our systolic blood pressure increases as we age
55
What are you at risk for if you have hypertension?
Heart attacks kidney disease stroke
56
What is the DASH diet?
30-60 mins of physical activity most days Lots of veggies and whole grains Low fat dairy and meat low sodium
57
What does the DASH diet decrease the risk of?
Hypertension
58
What can lowering sodium in 95 % of Canadians do?
decrease high blood pressure by 30 % and CVD by 13 %
59
What are the 3 things are groups doing about high sodium intake levels?
Reduce sodium in foods and restaurant education and awareness research in health effects, food reformulation and policy implementation