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Note Final Exam-please check final schedule

Note Nutrition 265-Current Topics in Human Nutrition- Fall 2011 Nutrition 205-Nutritional Assessment-Theory Fall 2011 Nutrition 207-Nutritional Assessment-Application Winter 2012 OR Nutrition 201-Sports Nutrition-Winter 2012(pending approval)

Lecture 31- 18 March 2011   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 500-1400 ml Faeces 150 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 -1000 ml of water weighs 1 kg = 2.205 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 Due to impaired fluid output, sodium retention: -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 use -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