Note Final Exam-please check final schedule

Note Nutrition 2106-Principles of Human Nutrition in Metabolism-Winter 2016 Nutrition 2104-Introduction to Nutrition Fall 2015 Nutrition 2107-Introduction to Sports Nutrition- Winter 2016

Lecture 30 – 20 March 2015 Water

Functions of Water Provides shape and structure to cells Regulates body temperature Aids in digestion and absorption of nutrients Transports nutrients and oxygen to cells

Functions of Water Serves as solvent for vitamins, minerals, glucose, and amino acids Participates in chemical reactions Major component of mucous and other lubricating fluids

Requirements 1450 to 2800 ml daily Losses/day Perspiration 450 to 900 ml Exhalations 350 ml Urine ml Faeces150 ml Total 1450 to 2800 ml/day Therefore intake must match losses

The actual water requirement is highly variable and is increased by: -very hot or very cold environmental temperatures -high altitude -strenuous exercise -lactation -pregnancy

The actual water requirement is highly variable and is increased by: -long exposures to recycled air – eg airplane flights -vomiting -diarrhea -fever -high fibre

The actual water requirement is highly variable and is increased by: -thermal injuries -uncontrolled diabetes -certain kidney problems

Dehydration- -defined as a loss of 1 % or more of body weight due to water loss -for a 150 lb person this means 1.5 pounds -for a 70 kg person this means 700 grams -480 ml of water weighs 1 pound ml of water weighs 1 kg = pounds

-early signs of dehydration include: -headache -fatigue -loss of appetite -flushed skin -heat intolerance

early signs of dehydration include: -light headedness -dry mouth and eyes -dark scanty urine

Dehydration -leads to delirium and death when the water loss exceeds 10 % of body weight

Fluid overload Rare because kidney usually gets rid of excess Impaired fluid output and sodium retention are associated with: -renal failure -congestive heart failure -certain drug therapies (eg steroids) -liver disease

Sources Drinking water Juices Milk Pop Coffee Tea

Sources Meats Lettuce Vegetables Whole wheat bread Metabolism

Encouraging adequate fluid intake drink before thirsty -choose liquids that appeal to one -keep water nearby -make water available during meals

Encouraging adequate fluid intake -drink a glass of water before meals- weight control- blunts appetite -buy bottled water versus pop- sugar issue -bottled water in lunches -drink low fat (up to 2 % B.F.) milk

Encouraging adequate fluid intake -add lemon or lime wedges to water drinks -eat enough fruits and vegetables -drink extra fluids before during and after exercise (next lecture) -herbal tea and decaffeinated tea and coffee to some extent in place of caffeine containing drinks