1. Water - Fluids

2. Objectives After reading Chapter 7 and class discussion, you will be able to: Describe the functions of water Describe the fluid composition of the body Describe water balance Identify sources of water and % of water in selected foods

3. Objectives Discuss symptoms of dehydration Provide recommendations for fluid replacement Define hyponatremia Discuss fluid replace beverages

5. Body Fluids Intracellular Extracellular –Interstitial –Intravascular

6. Body Water Content @60% of body weight Brain- 75% water Blood- 85%water Skeletal muscle- 75% water Adipose- 10% water Bones- 22% water

7. Body Composition 60%

8. Functions of Water Body temperature regulation Water absorbs excess heat Body releases fluid/heat via perspiration Skin cools as perspiration evaporates Key transportor and solvent Blood, lymphatics, urine, digestive fluids Nutrients, oxygen; removes waste Maintain blood volume

9. How much??? 8x8 rule RDI’s Adequate Intakes 15 cups men, 11 cups women Institute of Medicine Thirst be guide Healthcare 1 – 1.5 ml per calorie 1800 calories = 1800 -2700 ml 240 ml/cc = 1 cup

12. Dehydration Fluid loss greater than intake Compounds over time Risk Athletes, GI illness, older adults, reduced calorie intake Contributes to Poor performance, constipation, urinary tract infections, prolonged labor

14. Body Conserves Fluids Thirst signal Vasopressin (antidiuretic hormone) Forces the kidney to reduce urine flow Alcohol inhibits Aldosterone hormone Signals the kidney to retain sodium, other electrolytes

15. Monitor Sweat Rate Weigh before and after Goal to replace 100% What’s lost = how much to replace National Athletic Training Association 20-24 oz of fluid per pound lost 2-3 cups per pound

16. Hydration Calculator http://www.beverageinstitute.org/en_US/pag es/tools-hydration-calculator.html http://www.beverageinstitute.org/en_US/pag es/tools-hydration-calculator.html Factors that affect… Gender Age Exercise Type Intensity Length of time Temperature (humidity)

17. Whats In Sweat? Electrolytes Lost in Sweat Sodium920–1,840 mg/l Chloride 1,062–2,478 mg/l Potassium156–312 mg/l Magnesium24–96 mg/l 17

18. Sodium Most Important 1 pound sweat = @ 500 mg sodium Hyponatremia Low blood sodium Symptoms Muscle cramps, nausea Decreases thirst before adequate hydration Causes Hydrating without sodium (plain water) Overhydration

19. Add Sodium Fluids with sodium Most clear colored sports drinks Gatorade Powerade Foods with sodium

20. College of Sports Medicine Recommends….. Water is fine when exercising for less than 1 hour in moderate temperature conditions. A sports drink is recommended for exercise of 1 hour or longer, and anytime conditions are hot or humid.

21. Sports Drink Benefits Flavor encourages greater fluid intake Sodium Encourages fluid intake Helps retain fluids consumed Most contain carbohydrates Energy Quick absorption

22. Hydrators Besides Water, Clear Sports Drinks…. Juice Milk Diet, caffeine free pop Caffeinated beverages Any beverage…….except alcohol Food