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20 Cards in this Set

  • Front
  • Back

Functions of water

1) cell structure


2.) PH balance


3) acts as solvent


4) shock absorber


5) lubricate around joints


Body water

60% of weight


Muscle and organs 70-80%


Bones 22% water


Fst tissue 10% water

Types of body water

Intracellular - inside (2/3)


Extra cellular- outside (1/3) - lymph blood plasma interstitial fluid

Total body water 42 liters

Intracellular 28 litters


Extracellular - 14 L


Interstitial fluid - 11L


Plasma - 2.5L

Electrolyte

Cations anion


Sodium chloride


Potassium. Bicarbonate


Calcium. Phosphate


Magnesium. Protien

Mild diuretic effect

Large volume water


Daily caffeine of <300 MG


Small out of alcohol


Herbs


Substantial diuretic effect

Large volume alcohol


Lots of caffeine


Herbs


Perscription medicine

Which electrolyte are easily lost

Sodium and chloride

Hyponatemia

Plasma sodium < 135


Serious when under 130


Confusion secures coma and death


At risk are endurance athletes

Post exercise hydration

Sports drinks recomendé if longer than an hour

What to look for in a sports drink

● Carbs


○about 14 gms cho. Per oz. 8 oz - 6-8% cho



● electrolyte


Sodium 100-150


Potassium 100mg

Fat soluble vitamins

A, D, E, K


Higher potential for toxicity


Excess stored in fat tissues


Needs dietary fat for transport

Water soluble

B and C


Dissolves in water


Easily transported low potential for toxicity

Phytochemicals

Consumption decrease risk of cvd and cancers


Sources - fruits and vegetables


Phenolic compound - grapes tea


Organosulfides - broccoli, garlic , tea


Caratonoids - tomatoes

Major minerals

Needed > 100mg


Common - sodium , phosphorus, calcium

Trace minerals

< 100mg


Iron Fluoride chromium

Vitamins for bine mineralization

Vitamin D


Calcium


Phosphorus


Magnesium


Fluoride

Electrolyte balance

Sodium Potassium chloride

Immune función

Zinc vitamin C selenium

Energy metabolism

Thiamine - B1


Riboflavin - B2


Niacin - B3


B6


Panthonic acid


Biotin