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48 Cards in this Set
- Front
- Back
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Are we what we drink? |
Yes in lots of ways. |
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What is the average body weight in water for men and women? |
Men - 62% Women - 58% ~ 60% |
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What's the difference between men and women when it comes to body weight and water? |
Men have more muscle mass, which carries more water. |
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Where is water in our body? |
Extracellular fluid Intracellular fluid |
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What is extracellular fluid? |
Fluid outside of cells (37%) - Blood plasma - Fluid between cells (interstitial fluid) |
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What is intracellular fluid? |
Fluid inside cells (63%) - RBC's |
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What is blood blood volume (plasma)? |
How much fluid is in your blood. |
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How does a water reservoir affect cellular function? |
When dehydrated cell dysfunction - organ dysfunction. |
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What happens to blood volume when there dehydration? |
Blood volume decreases. |
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What happens to the water reservoir and cellular function during dehydration? |
It's compromised and it decreases. |
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How does our body use evaporation to attempt to stay cool? |
It cools our skin, heat transfer from our body to air. |
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How does our body attempt to stay cool in the core vs. "shell" heat transfer/loss? |
Shell - heat transfer/loss from our core - Core = warmest temperature. Our shell is always cooler than our core. |
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What are the components of sweat? |
- Water - Electrolytes = - Sodium Na+ - Potassium K+ |
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What is lost when you sweat? |
Water Na+ K+ |
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So excessive sweat _______ _______ leads to excessive loss of water and electrolytes. |
Without replacement |
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What happens to blood volume during dehydration? |
As sweat decreases other compartments share fluid which decrease fluid in all compartments. Blood volume and blood pressure lower. |
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What are the fluid shifting compartments? |
Sweat glands - Interstitial fluid - blood |
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What happens to our ability to cool down during dehydration? |
It decreases, can't produce sweat. |
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What is blood pressure dependent on? |
The volume of the blood. |
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More blood volume = |
More blood pressure |
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Less blood volume = |
Less blood pressure |
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Blood is how much water? |
~ 50 - 60% water |
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What is transported in blood? |
- Oxygen - Carbon Dioxide - Nurtients: glucose, fatty acids, amino acids, etc. - Hormones |
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When blood volume decreases: |
1. Ability to regulate body temperature decreases 2. Blood pressure decreases 3. Delivery system is compromised 4. Cells don't work as well |
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What are electrolytes? |
Ions - charged particles |
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Who are the electrolytes? |
Na+ K+ |
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Where are they electrolytes? |
Na+ - extracellular fluid K+ - intracellular fluid |
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What are the electrolytes role in fluid balance (hydration)? |
To attract water. |
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What is osmosis? |
Movement of water across a membrane |
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What controls where the electrolytes are? |
Sodium-potassium pumps - proteins in cell membrane |
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What role does water play in hydration? |
Follows electrolytes
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What role do sodium potassium pumps have in hydration? |
Control where electrolytes are and thus control hydration. |
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What is the recommended intake of sodium? |
1.5 g or 1500 mg |
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Where's sodium? |
Processed food and prepackaged foods |
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Sodium's possible role in blood pressure? |
Salt sensitive people - kidney can't get rid of sodium as easily. |
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How can a diet high in sodium play a role in high blood pressure? |
High sodium = high sodium in blood water follows sodium = higher blood volume = higher blood pressure |
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What is kidney's role? |
A healthy person gets rid of excess salt. |
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What is the recommended intake of potassium? |
4.7 g or 4700 mg |
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Where is potassium in foods? |
Vegetables and fruits |
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Where is chloride in foods? |
NaCl (salt) |
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If your brain is telling you to drink... |
If sedentary or exercising moderately won't become dehydrated, just drink water. If exercising in heat if you wait you'll be dehydrated, drink proactively. |
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If you're truly dehydrated what should you drink? |
Gatorade, powerade, or take saline |
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Best practical approach to detecting dehydration? |
Your pee. Darker = more dehydrated |
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Hypernatremia |
Too much sodium in blood |
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Hyperkalemia |
Too much potassium in blood |
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Hyponatremia |
Too little sodium in blood |
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Water overload during hyponatremia: |
Dilute sodium in blood. |
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Hypokalemia |
Too little potassium in blood |
