Nutrition Week 12

How long can a person live without water?

About 6 days.

What is the single largest component of the body?

Water.

What percentage of an adult’s body weight is water?

60-65%.

What percent of blood is water?

83%.

What percent of muscle is water?

75%.

What percent of bone is water?

22%.

What percent of fat cells is water?

10%.

What are key functions of water in the body?

Regulates body temp, supports chemical reactions, aids digestion, eliminates waste, and helps energy formation.

What are the daily water loss sources?

Urine (60–70%), sweat (30–40%), respiration, and stools.

What part of the brain triggers thirst?

Hypothalamus.

What is the AI (Adequate Intake) of water for men and women?

3.7 L/day for men, 2.7 L/day for women.

Name 3 factors that increase water needs.

Exercise, hot weather, high altitude (others include illness, alcohol, high-protein/fiber diets).

Give examples of water sources.

Plain water, beverages, fruits/vegetables, protein-rich foods.

What is dehydration?

When water intake doesn't meet loss.

What body weight loss triggers thirst?

1% body weight.

What percentage loss impairs physical and mental performance?

1.5–2%.

List 4 signs of dehydration.

Fatigue, mood changes, trouble concentrating, dizziness.

What is water toxicity?

Excess water intake causing hyponatremia (low blood sodium).

Who is at risk for water toxicity?

Marathon runners, people with schizophrenia or brain injuries.

What percent of Earth’s surface is water?

75%.

What percent of Earth’s water is freshwater?

3%.

What fraction of freshwater is available for use?

1/4.

What causes water scarcity?

Population growth, climate change, pollution, waste, leaky systems.

What agency regulates public water safety in the U.S.?

Environmental Protection Agency (EPA).

What percent of municipal water is fluoridated?

73%.

Does bottled water usually have fluoride?

No, unless stated on the label.

Compare types of water: mineral, spring, sparkling, artesian.

Mineral: underground rock layers; Spring: natural springs; Sparkling: naturally carbonated; Artesian: underground aquifers.

What is seltzer water?

Carbonated by the manufacturer.

What’s added to some specialty waters?

Electrolytes, flavorings, caffeine, probiotics.

What are 3 drawbacks of bottled water?

More expensive, environmental waste, may contain BPA.

What percent of bottled water is from public sources?

45%.

What are some benefits of physical activity?

Reduces disease risk, boosts cognitive skills, improves well-being.

What 4 components make up a state of physical health?

Muscular strength, muscular endurance, cardiorespiratory fitness, flexibility.

What is muscular strength?

The ability to exert force against a weight or resistance.

What are examples of strength-building exercises?

Weightlifting, push-ups, pull-ups, resistance bands.

What is muscular endurance?

The ability to sustain repeated muscle contractions.

What primarily determines muscular endurance?

Cardiorespiratory fitness.

What is cardiorespiratory fitness?

Aerobic fitness that strengthens heart and lung function.

How can you improve cardiorespiratory fitness?

Regular aerobic exercise; increase time, intensity, or frequency.

What is a healthy adult resting heart rate?

60–80 bpm.

What does a lower heart rate indicate?

More efficient oxygen and glucose use.

What is DOMS and what causes it?

Delayed onset muscle soreness from microtears after intense/new exercise.

What are the body’s main fuels for activity?

Fat, glucose, and amino acids.

What fuel is used at rest and during low/moderate activity?

Fat.

What fuel is used for high-intensity, short-duration activity?

Glucose.

When are amino acids used for energy?

When energy or carb intake is low.

What are adult activity recommendations?

150 min/week moderate or 75 min/week vigorous activity, plus 2 strength sessions.

How much activity gives even greater health benefits?

500+ minutes of moderate activity per week.

What are activity recommendations for children/teens (6–17)?

60+ minutes of moderate to vigorous activity daily, including strength activities 3+ days/week.

What’s the goal for those with chronic conditions or disabilities?

Meet adult guidelines as able and avoid inactivity.