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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 |
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Body water |
60% of weight Muscle and organs 70-80% Bones 22% water Fst tissue 10% water |
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Types of body water |
Intracellular - inside (2/3) Extra cellular- outside (1/3) - lymph blood plasma interstitial fluid |
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Total body water 42 liters |
Intracellular 28 litters Extracellular - 14 L Interstitial fluid - 11L Plasma - 2.5L |
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Electrolyte |
Cations anion Sodium chloride Potassium. Bicarbonate Calcium. Phosphate Magnesium. Protien |
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Mild diuretic effect |
Large volume water Daily caffeine of <300 MG Small out of alcohol Herbs |
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Substantial diuretic effect |
Large volume alcohol Lots of caffeine Herbs Perscription medicine |
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Which electrolyte are easily lost |
Sodium and chloride |
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Hyponatemia |
Plasma sodium < 135 Serious when under 130 Confusion secures coma and death At risk are endurance athletes |
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Post exercise hydration |
Sports drinks recomendé if longer than an hour |
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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 |
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Fat soluble vitamins |
A, D, E, K Higher potential for toxicity Excess stored in fat tissues Needs dietary fat for transport |
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Water soluble |
B and C Dissolves in water Easily transported low potential for toxicity |
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Phytochemicals |
Consumption decrease risk of cvd and cancers Sources - fruits and vegetables Phenolic compound - grapes tea Organosulfides - broccoli, garlic , tea Caratonoids - tomatoes |
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Major minerals |
Needed > 100mg Common - sodium , phosphorus, calcium |
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Trace minerals |
< 100mg Iron Fluoride chromium |
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Vitamins for bine mineralization |
Vitamin D Calcium Phosphorus Magnesium Fluoride |
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Electrolyte balance |
Sodium Potassium chloride |
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Immune función |
Zinc vitamin C selenium |
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Energy metabolism |
Thiamine - B1 Riboflavin - B2 Niacin - B3 B6 Panthonic acid Biotin |