WATER

Question 1

WATER: Essential nutrient

Answer 1

that must be replaced everyday

Question 2

Water helps move

Answer 2

nutrients and waste through your body

Question 3

Water helps keep your

Answer 3

blood pressure normal

Question 4

Water helps regulate your

Answer 4

body temperature

Question 5

You can only survive a

Answer 5

few days without water, whereas a deficiency of the other nutrients may take weeks, months, or years to develop

Question 6

Body weight is

Answer 6

50-70% water
→ Exact percentage depends on individual’s body: amount of bone, muscle, and fat

Question 7

WATER IS OBTAINED FROM

Answer 7

01
FOOD AND LIQUID CONSUMED
02
INTERNAL CHEMICAL REACTION

Question 8

to make sure we get enough water, the body stimulates feelings of

Answer 8

THIRST→ alerts you that your personal water supply is running low.

Question 9

SO HOW MUCH WATER SHOULD YOU DRINK?
Drinking——– of water everyday avoids—-

Answer 9

6-8 glasses
triggering the ‘warning signal’.

Question 10

To be more accurate for your body:
Multiply your body weight

Answer 10

and divide by 8 to get the number of 8 oz. glasses of water to drink a day.
Example: Someone who is 150 pounds
150 x 0.55 = 82.5
82.5/8 = 10 glasses (8 oz.) of water per day

Question 11

Dehydration means your

Answer 11

body does not have as much water and fluids as it should.

Question 12

Dehydration can be

Answer 12

mild, moderate, or severe based on how much of the body’s fluid is lost or not replenished.
→ When it is severe, dehydration is a life-threatening emergency

Question 13

Dehydration can be caused by losing

Answer 13

too much fluid, not drinking enough water or fluids, or both.

Question 14

Your body may lose too much fluids from:

Answer 14

→ Excessive sweating (for example, from exercise)
→ Excessive urine output, such as with uncontrolled diabetes or diuretic use
→ Fever
→ Vomiting or diarrhea

Question 15

Water leaves the body through:

Answer 15

→ Urine
→ Breath
→ Sweat
→ Bowel wastes

Question 16

Urine light in colour =

Answer 16

drinking enough H2O = wastes are being flushed out = good!

Question 17

When you sweat, it reduces

Answer 17

heat generated by muscles to cool you down.

Question 18

FUNCTIONS OF WATER
Keeps us
Energy
Carries
Protects bo
Eliminates/flushes
Helps maintain

Answer 18

hydrated
level (can only live a few days without water versus many days without food)
nutrients and oxygen to cells
body organs and tissues
waste and toxins
body temperature

Question 19

SOURCES OF WATER

Answer 19

Tap water
Milk
Juices
Tea
Soft drinks
Broth
Fruit
Vegetables

Question 20

Too Little → Dehydration and not getting enough water can lead to:

Answer 20

headaches, dry lips/mouth, dizziness, fainting, low-blood pressure, death

Question 21

Too Much→ Drinking too much water can lead to a condition called

Answer 21

EDEMA - water begins to collect in tissue, body swells, confusion, convulsions, death

Question 22

Vitamins DO NOT

Answer 22

provide the body with energy, but they do help with:

Question 23

VITAMINS help with

Answer 23

Providing a healthy nervous system
Healthy tissues
Providing antioxidants (protects immune system)
Food sources: fruits, vegetables, milk, whole grain breads, cereals, legumes

Question 24

VITAMINS: TWO TYPES

Answer 24

01.
Water Soluble
B-Complex Vitamins & Vitamin C

02.
Fat Soluble
Vitamins:
A, D, E and K

Question 25

ANTIOXIDANT VITAMINS

Answer 25

ACE – vitamins A, C and E Slow or prevent the oxidative process Prevent or repair damage to body cells May improve immune function

Question 26

WATER SOLUBLE VITAMINS

Answer 26

Dissolve in water – found in the watery components of food Once absorbed, they go directly into the blood – cannot be stored for later use Excess amounts are excreted in the urine These vitamins are best consumed daily by eating a variety of foods that supply them Megadoses can cause harm – ie. Kidney must work too hard to remove excess

Question 27

WATER SOLUBLE VITAMINS:

Answer 27

Vitamin C The B-Vitamins (8 of them) → Vitamin B1 (thiamine) → Vitamin B2 (riboflavin) → Vitamin B3 (niacin) → Vitamin B5 (pantothenic acid) → Vitamin B6 (pyridoxine) → Vitamin B7 (biotin) → Vitamin B9 (folic acid) → Vitamin B12 (various cobalamins)

Question 28

FAT SOLUBLE VITAMINS:

Answer 28

Vitamin A Vitamin D Vitamin E Vitamin K

Question 29

MINERALS Help

Answer 29

enzymes complete chemical reactions in the body

Question 30

Minerals Often work as a team

Answer 30

with vitamins (i.e., vitamin C boosts iron absorption)

Question 31

Minerals DO NOT

Answer 31

provide the body with energy, but they do help with: → Keeping red blood cells healthy and strong → Control fluids in cells → Help keep teeth and bones healthy and strong

Question 32

minerals Food sources:

Answer 32

meat, beans, nuts, fruits, vegetables, dairy, grains

Question 33

TYPES OF MINERALS Major Minerals

Answer 33

Needed in large amounts Ex. calcium, magnesium, phosphorus

Question 34

TYPES OF MINERALS Trace Minerals

Answer 34

Needed in small amounts Ex. iron, zinc, fluoride, copper, selenium

Question 35

TYPES OF MINERALS Electrolytes

Answer 35

Work together to maintain body’s fluid balance Ex. sodium, chloride, potassium

Question 36

MAJOR MINERALS VS. TRACE MINERALS MAJOR MINERALs

Answer 36

Needed and found in larger amounts in the body: More than 250 milligrams recommended daily * Calcium * Phosphorus * Potassium Sulfur Sodium Chlorine Magnesium

Question 37

TRACE MINERALS

Answer 37

daily needs small amounts - less than 20 milligrams * Others are identified, but less is known about their role in health. * All are absorbed in the intestines and transported and stored in parts of the body. * Iron * Copper * Zinc * Manganese * lodine * Selenium

Question 38

MAJOR MINERALS: CALCIUM

Answer 38

Builds bones in length and strength Slows the rate of bone loss Reduces risk of osteoporosis Helps muscles contract and heart beat Plays a role in nerve function Helps the blood clot

Question 39

CALCIUM: HOW MUCH DO YOU NEED? Age 9 – 18 Adult – 50 Over 50

Answer 39

Amount per day 1,300 mg 1,000 mg 1,200 mg

Question 40

TRACE MINERALS: IRON

Answer 40

Serves as an essential part of hemoglobin and other enzymes Helps in brain development Supports a healthy immune system

Question 41

SOURCES OF IRON Heme iron – Nonheme iron –

Answer 41

– animal sources → Meat, poultry, fish – plant sources → Leafy green vegetables → Dried peas → Enriched breads and cereals

Question 42

Age 14 – 18 14 – 18 Adult 19 – 50 51 +

Answer 42

Gender mg daily Males 11 Females 15 Males 8 Females 18 Females 8

Question 43

MAJOR MINERALS: SODIUM

Answer 43

Electrolytes Helps regulate movement of body fluids Helps muscles relax (including your heart) Helps transmit nerve impulses Helps regulate blood pressure

Question 44

SODIUM: HOW MUCH DO YOU NEED?

Answer 44

Tolerable upper intake level – 2,300 mg daily. 1 teaspoon salt = almost 2,300 mg → ¼ teaspoon salt = 500 mg. Sources: processed foods, table salt, some naturally occurring in foods. Check the ingredient list for Na, salt, soda or sodium in the name.

Question 45

SODIUM: LABEL LINGO Sodium-free: Very low sodium: Low sodium: Reduced or less sodium:

Answer 45

less than 5 mg per serving 35 mg or less per serving 140 mg or less per serving at least 25% less sodium

Question 46

Our bodies need 6 classes of nutrients.

Answer 46

→ Carbs, Fats, Protein, Water, Vitamins, Minerals A balanced diet with a variety of foods supplies nutrients needed for good health. Consume high-fat foods in moderation. Always consult your physician about supplement use.