Water, Hydration, and Nutrition Study Guide

These flashcards cover key concepts related to water, hydration, alcohol, vitamins, and minerals for exam preparation.

Water

About 60% of the human body is made up of water, which lubricates joints, regulates body temperature, transports nutrients/waste, and maintains fluid balance.

Dehydration

A sign of dehydration is thirst.

Water intoxication

Condition that occurs when excessive water dilutes electrolytes.

Recommended water intake

8–12 cups of water per day.

Hydration check

Pale urine indicates hydration.

Alcohol metabolism

Alcohol is broken down by the liver.

Diuretic

Substance that increases urine output, such as alcohol.

Liver protection

Eat a balanced diet and limit alcohol to protect the liver.

Water and alcohol removal

Drinking water cannot speed up the removal of alcohol from the body.

Thiamine (B1)

Water-soluble vitamin; deficiency can lead to Wernicke-Korsakoff syndrome.

Vitamin C

Prevents scurvy, supports the immune system, and aids collagen production.

Fat-soluble vitamins

Vitamins A, D, E, K; require bile for absorption and are stored in the liver.

Vitamin A

Essential for vision and eye health; found in carrots.

Vitamin D

Produced by sunlight exposure.

Vitamin E

Antioxidant that protects cells.

Vitamin K

Important for blood clotting.

Minerals

Nutrients needed in varying amounts; classified as major and trace minerals.

Calcium

Major mineral important for building strong bones and teeth; found in leafy greens and dairy.

Iron

Trace mineral that forms hemoglobin; deficiency leads to anemia.

Zinc

Trace mineral that supports immunity, wound healing, and DNA synthesis.

Iodine

Mineral needed for the production of thyroid hormones.

Selenium

Trace mineral that acts as an antioxidant protecting cells.

Copper

Trace mineral that helps in the formation of red blood cells and maintenance of nerves.

Iron absorption

Vitamin C helps to absorb iron.

B12 supplement

Vegans should supplement vitamin B12 to avoid deficiency.