hydration

what are the two main compartments of water?

1. intracellular

2. extracellular

continuous turnover, movement by osmosis and hydrostatic pressure

what is intracellular fluid

• movement of H2o in and out

• anabolic (swelling → glycogen synthesis, MPS)

• catabolic (shrinking → glycogenolysis)

what is extracellular fluid?

• plasma and interstitial

what does Na and Cl look like in water movement

• higher in interstitial fluid

• aldosterone controls Na levels

what does K look like in water movement

• higher in the cell

• needed for: nerve, muscle AP blood vessels tone

how much water should men drink??

• 3.7L/day (3L for beverages)

how much water should women drink a day?

• 2.7L/day (2.2 from beverages)

what are some good hydrating food??

• cucumber

• strawberries

• watermelon

• iceberg lettuce

• celery

• cauliflower

• zucchini

what is hyponatremia?

• caused by overconsumption of water

• extreme loss of salt

• water intoxication = overconsumption of water

• can lead to heart failure, urinary tract abnormalities

what is euhydration?

when someone is at a good balance of hydration

what is hypovolemia dehydration?

• insufficient fluid intake

• total body loss of 2%

what happens if you have hyperhydration + HF ( heart failure)

it makes you 3x more likely to die

having hyperhydration + CKD (kidney disease) what happens??

4x more likely to die

what happens if you’re dehydrated??

• impared congantive performance

• short term memory is impacted in children

• time on tasks affected

• water drinkers are able to stay more focused

• made people slower

• made them less accurate in some tasks

• increased false alarms (worse decision-making)

how long does it take to get rehydrated?

20 - 45min

water vs coconut water

there isn’t a major difference - but probably go with water

milk vs powerade whats better after a workout??

milk is a better option

comparison of many beverages and the overall best beverage after a workout is what?

MILK!!!! because it provides other nutrients (MPS + glycogen) provides net fluid balance

whats the best thing to drink if no exercise??

• milk

• ORS (oral rehydration solution)

• they both have a BHI > 1 (better than water)

what are some potassium rich foods??

• fruit, veg, legumes

what does it mean to eat high sodium?

• recommendation is: 1500mg/day

• UL: 2300mg/day

• most people actually go over this because we use sodium lots in our food as preservers

• High sodium intake = high sodium excretion = high blood pressure long-term

• high sodium increases dealthy by 73%

what does it mean to eat high potassium??

• increase death of 39 percent

• the recommended is: 2600mg/day women and 3400mg/day men

what are some dietary aproaches to stop hypertension

• grains

• veg

• fruit

• low fat milk

• lean meat

what is DASH?

• dietary pattern to lower blood pressure

• High K, Mg, Ca

• low Na

• Potassium widens blood vessels