Hydration, Electrolytes, and Minerals

Adult body water percentage

60%

water intake sources

comes from many foods

water output organs

kidneys, skin, lungs, feces

hypertonic

too much solute outside, cells shrivel

isotonic

equal solute, cells in equilibrium

hypotonic

too much solute inside, cells swell and burst

hydration

the replacement of body fluids lost through sweating, exhaling, and eliminating waste

fluid regulation control system

hormones

daily water loss

2-3 quarts

water intake/output ratio

balanced 1:1

water intoxication symptoms

excessive urination, confusion, nausea/vomiting, muscle weakness/spasms, swelling/edema

electrolytes

electrically charged minerals that cause physiological reactions, trying to maintain homeostasis

electrolyte regulation system

kidneys and hormones

electrolyte function

keep the body hydrated

sodium functions

muscle movement, nerve impulses, blood pressure

sodium deficiency

nausea/vomiting, headache, muscle spasms, seizures

sodium sources

everything

potassium functions

healthy blood pH, nerve impulses, muscle contraction, heartbeat regulation

potassium deficiency

heart rhythm abnormalities, muscle weakness/spasms

potassium sources

fruits, dark vegetables

chloride functions

fluid balance, digestion

chloride deficiency

severe constipation

chloride sources

table salt, some vegetables

calcium functions

bone formation, blood pressure, blood clotting, nerve transmissionc

calcium deficiency

osteoporosis, poor growth, tetany

calcium sources

dairy, egg yolks, grains, kale, broccoli

phosphorus functions

bone formation, acid-base balance, RNA-DNA energy transfer

phosphorus deficiency

unknown

phosphorus sources

dairy, peas, meat, eggs, legumes

magnesium functions

bone formation, enzyme catalyst, nerve and muscle function, smooth muscle relaxation

magnesium deficiency

weakness, dysrhythmias, vertigo, increased blood pressure

magnesium sources

leafy green vegetables, nuts, whole grains, tuna/halibut, chocolate

iron functions

oxygen distribution to hemoglobin and myoglobin

iron deficiency

anemia, low oxygen use

iron sources

meat, fish, poultry