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Fluid Balance
Assignment 4.2: Fluid Balance
Step 1: Open your power points to Chapter 8, slide 9-14, fig. 8.3.
Review Figure 8.3 on fluid balance
- Write a 1 page paper on the effect of fluid balance during exercise
Minerals and Water
© 2015 Pearson Education, Inc.
Chapter 8
Lecture Outline
1
Objectives for Chapter 8
Explain why water is important and the functions of water in the body.
Describe what water balance is and how to maintain it in the body.
Explain how much water you need daily and what the best sources are.
Explain what minerals are and why you need them.
© 2015 Pearson Education, Inc.
Objectives for Chapter 8
Sodium
Potassium
Calcium
Phosphorus
Magnesium
Chloride
Sulfur
Iron
Copper
Zinc
Selenium
Fluoride
Chromium
Iodine
Manganese
Molybdenum
© 2015 Pearson Education, Inc.
Identify the roles each of the following minerals plays in your body, food sources for each, and the consequences of consuming too much or too little of each.
3
Why Is Water So Important?
Water is the most abundant substance in body
Average healthy adult is about 60 percent water
Muscle tissue is 75 percent water, fat up to 20 percent
Can survive only a few days without water
Water is balanced among fluid compartments
Intracellular fluids: inside cells
Extracellular fluids: interstitial fluid between cells and fluid in the blood
Electrolytes: minerals that help maintain fluid balance
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Intracellular and Extracellular Fluid
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5
Your Body is Mostly Water
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Figure 8.1
Water as Part of Body Fluids
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Figure 8.2
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Roles of Electrolytes in Water Balance
Why Is Water So Important?
Acts as universal solvent and transport medium
Medium for many chemical reactions in body
As part of blood, helps transport oxygen, nutrients, hormones to cells
As part of interstitial fluid, helps transport waste products away from cells for excretion
Helps maintain body temperature
Lubricant for joints, eyes; part of mucus and saliva
Protective cushion for brain, organs, fetus
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Water Helps Regulate Your Body Temperature
© 2015 Pearson Education, Inc.
Figure 8.3
What Is Water Balance and How Do You Maintain It?
Water balance: water consumed = water lost
You take in water through beverages and food
You lose water through your kidneys (as urine), large intestine, lungs, skin (as sweat)
Insensible water loss: through evaporation from skin and when you exhale
© 2015 Pearson Education, Inc.
The Concept of Water Balance: Intake Equals Output
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Figure 8.4
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Water Balance
Losing Too Much Water Can Cause Dehydration
Dehydration can result from inadequate water intake or too much water loss from diarrhea, vomiting, high fever, or use of diuretics
Your thirst mechanism signals dehydration
Dry mouth due to increased electrolyte concentration in blood: less water available to make saliva
Blood volume decreases, sodium concentration increases in blood
Brain triggers thirst mechanism and secretion of antidiuretic hormone (ADH) to reduce urine output
Fluid inside cells moves into blood by osmosis
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A Simple Demonstration of Osmosis
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Figure 8.5
Losing Too Much Water Can Cause Dehydration
Other ways to tell if you’re dehydrated:
Cornerstone method: measure body weight before and after exercise
Weight loss = water loss
Monitor urine color
Color darkens with concentration, indicating water loss
© 2015 Pearson Education, Inc.
16
Urine Color Can Signal Dehydration
© 2015 Pearson Education, Inc.
Figure 8.6
Consuming Too Much Water Can Cause Hyponatremia
Hyponatremia is a condition of too little sodium in the blood
For healthy individuals who consume a balanced diet, it is difficult to consume too much water
However, some individuals have experienced water toxicity
Examples: soldiers in training, endurance athletes
© 2015 Pearson Education, Inc.
18
How Much Water Do You Need and What Are the Best Sources?
Daily water needs depend on physical activity, environmental factors, diet
Recommendations based on reported total water intake of healthy Americans
Men: 16 cups/day (about 13 cups of beverages)
Women: 12 cups/day (about 9 cups of beverages)
About 80 percent from beverages, 20 percent from foods
Physical activity increases needs
© 2015 Pearson Education, Inc.
Discussion Questions
How many glasses of fluids should an adult woman drink each day? An adult man?
Where do we get 20 percent of the water we consume each day?
What scientific evidence exists for the belief that water helps the kidneys remove toxins from the body?
© 2015 Pearson Education, Inc.
Drinking Water: How Much to Drink?
Water Content of Foods
© 2015 Pearson Education, Inc.
Figure 8.8
BG: This will change (MyPlate).
The Best Way to Meet Your Daily Water Needs
© 2015 Pearson Education, Inc.
Figure 8.9
Tap Water or Bottled Water: Is Bottled Better?
False assumption: bottled water is purer than tap water
Tap water is perfectly safe
Monitored by Environmental Protection Agency (EPA)
Provides fluoride, helps prevent dental caries
Bottled water is very popular
Most products conform to FDA requirements
May actually be tap water
High cost
Various “designer” waters on the market
© 2015 Pearson Education, Inc.
23
© 2015 Pearson Education, Inc.
Untable 8.1
24
Discussion Questions
What marketing and advertising methods have been employed to get people to purchase bottled water? What are the drawbacks of drinking bottled water? What are the advantages of drinking bottled water?
Discuss the environmental, financial, and health impacts of drinking bottled water versus tap water. Who benefits from the sale and purchase of bottled water?
If you were to create a public service announcement to advocate drinking tap water instead of bottled water, what claims would you make or what information would you include in your public service announcement?
© 2015 Pearson Education, Inc.
Americans’ Obsession with Bottled Water
25
© 2015 Pearson Education, Inc.
Untable 8.2
26
Discussion Questions
What is enhanced water?
What are some false claims of enhanced water?
Are enhanced waters healthy beverages to consume?
© 2015 Pearson Education, Inc.
Think Before You Drink: Can Water Boost Your Brain?
Practical Nutrition Tips Video: Enhanced Water
© 2015 Pearson Education, Inc.
28
What Are Minerals and Why Do You Need Them?
Inorganic elements needed in relatively small amounts
Mineral absorption depends on bioavailability
Some minerals compete for absorption: too much of one can decrease absorption of another
Example: excess zinc can reduce copper absorption
Some substances bind minerals, making them unavailable for absorption
Example: oxalates in spinach bind calcium
© 2015 Pearson Education, Inc.
What Are Minerals and Why Do You Need Them?
Major minerals (macrominerals): needed in amounts greater than 100 µg/day
Trace minerals (microminerals): needed in amounts less than 20 µg/day
You need major minerals in larger amounts
Sodium, chloride, potassium, magnesium, sulfur play key roles in fluid balance
Calcium, phosphorus, magnesium work together to strengthen bones and teeth
© 2015 Pearson Education, Inc.
What Are Minerals and Why Do You Need Them?
Trace minerals are needed in small amounts
Play essential roles as important as major minerals
Chromium and iodine help certain hormones
Iron maintains healthy red blood cells
Fluoride protects teeth
Iron, zinc, copper, manganese, and molybdenum are cofactors that work with enzymes in critical chemical reactions
© 2015 Pearson Education, Inc.
The Amounts of Different Minerals in Your Body
© 2015 Pearson Education, Inc.
Figure 8.10
What Are Minerals and Why Do You Need Them?
Overconsumption of minerals can be toxic
Difference between recommended and excessive amount may be minimal
Example: magnesium, which can cause gastrointestinal problems
Foods alone rarely provide excessive amounts
Problems usually arise with supplements
Another good reason to eat a varied diet
© 2015 Pearson Education, Inc.
33
Minerals Are Found Widely in MyPlate
© 2015 Pearson Education, Inc.
Figure 8.11
34
Exploring Sodium
What are sodium and salt?
Sodium is an electrolyte (charged ion) in blood and in the fluid surrounding cells
About 90 percent of sodium consumed is in form of sodium chloride, table salt
Functions: chief role is regulation of fluid balance
Also transports substances such as amino acids across cell membranes
© 2015 Pearson Education, Inc.
Exploring Sodium
Sodium balance in your body
Sodium level is maintained by the kidneys reducing or increasing sodium excretion as needed
Smaller amounts lost in stool and sweat
Daily needs: 1,500 µg/day for adults under 51
Food sources: 75 percent of sodium consumed by Americans comes from processed foods
About 10 percent occurs naturally in foods; another 5–10 percent added during cooking and at table
© 2015 Pearson Education, Inc.
Recommended Intake of Sodium
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Figure 8.12
37
Practical Nutrition Tips Video: Sodium Needs
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Sodium Content of Selected Natural and Processed Foods
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Figure 8.13
BG: Change
39
Exploring Sodium
Too much or too little:
UL for adults is set at 2,300 µg/day to reduce the risk of hypertension (high blood pressure)
Cut back on processed foods and salt added to foods to lower sodium intake
Sodium deficiency is rare in healthy individuals consuming a balanced diet
© 2015 Pearson Education, Inc.
You and Your Blood Pressure
Blood pressure: a measure of force that blood exerts on the walls of arteries
Expressed as systolic pressure (when heart beats) over diastolic pressure (when heart is at rest between beats)
<120/80 mm Hg is normal
Systolic >120 or diastolic >80 = prehypertension
≥140/90 = hypertension
© 2015 Pearson Education, Inc.
You and Your Blood Pressure
Hypertension is a silent killer
No symptoms – have blood pressure checked regularly
Contributes to atherosclerosis, heart enlarges and weakens
Damages arteries leading to brain and kidneys, increasing risk of stroke and kidney disease
To control hypertension:
Reduce weight, increase physical activity, eat a balanced diet
© 2015 Pearson Education, Inc.
The DASH: (Dietary Approaches to Stop Hypertension)
© 2015 Pearson Education, Inc.
Misc 8.8
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Untable 8.3
Exploring Potassium
Important mineral with many functions:
Fluid balance: electrolyte inside cells
A blood buffer: helps keep blood pH and acid-base balance correct
Muscle contraction and nerve impulse conduction
Can help lower high blood pressure
Aids in bone health: helps increase bone density
Reduces kidney stones by helping to excrete citrate (binds with calcium to form kidney stones)
© 2015 Pearson Education, Inc.
Kidney Stone
© 2015 Pearson Education, Inc.
Figure 8.14
46
Exploring Potassium
Daily needs:
Adults: 4,700 mg/day
Adult females consume only about 2,400 µg/day and adult males only 3,170 µg/day, on average
Food sources:
Fruits and vegetables
Minimum of 4½ cups/day will help meet potassium needs
Dairy foods, nuts, legumes also good sources
© 2015 Pearson Education, Inc.
Potassium Content in Selected Foods
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Figure 8.15
48
Exploring Potassium
Too much or too little:
Too much from supplements or salt substitutes can cause hyperkalemia in some individuals
Can cause irregular heartbeats, damage heart, and be life-threatening
Too little can cause hypokalemia
Can cause muscle weakness, cramps, irregular heartbeats, and paralysis
Can occur as result of excessive vomiting and/or diarrhea, anorexia and/or bulimia eating disorders
© 2015 Pearson Education, Inc.
Exploring Calcium
Most abundant mineral in body
More than 99 percent located in bones and teeth
Functions:
Helps build strong bones and teeth
Plays a role in muscles, nerves, and blood
May help lower high blood pressure
May fight colon cancer
May reduce risk of kidney stones (though supplements have opposite effect)
© 2015 Pearson Education, Inc.
© 2015 Pearson Education, Inc.
Calcium Metabolism
Exploring Calcium
Daily needs:
1,000 to 1,200 µg/day, depending on age
Food sources:
Milk, yogurt, cheese, broccoli, kale, canned salmon (with bones), tofu processed with calcium, calcium-fortified juices and cereals
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Calcium Content in Selected Foods
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Figure 8.16
53
Bioavailability of Calcium
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Figure 8.17
54
Exploring Calcium
Too much or too little:
UL: 2,500 µg/day (ages 19–50); 2,000 µg (51+)
Too much calcium leads to hypercalcemia: impaired kidneys, calcium deposits in body
Too little can lead to less dense, weakened, brittle bones, and increased risk for osteoporosis
Calcium supplements:
Consume in doses of 500 mg or less
Some sources (oyster shell, bone meal, dolomite) may contain lead, other toxic metals
May be inadvisable if consuming enough in foods
© 2015 Pearson Education, Inc.
BG: Hypercalcemia was removed from MS, but ED note there seems to indicate that it will be reinserted, with more explanatory text. For that reason I have not removed it here, but pages should be checked to confirm.
TD: Thanks for making note of that!
55
Healthy Bone (left) vs Weakened Bone (right)
© 2015 Pearson Education, Inc.
Figure 8.18
56
Osteoporosis: Not Just Your Grandmother’s Problem
Bones are living tissue, constantly changing
Peak bone mass occurs in early adulthood (20s)
Then slowly more bone is lost than added
As bones lose mass, they become more porous and prone to fractures, leading to osteoporosis
Bone mineral density (BMD) test measures bone density
Low score = osteopenia (low bone mass)
Very low score = osteoporosis
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Weakened Bones Cause the Spine to Collapse over Time
© 2015 Pearson Education, Inc.
Misc 8.14
58
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Misc 8.15
59
Osteoporosis: Not Just Your Grandmother’s Problem
Risk factors:
Gender (females at higher risk due to loss of estrogen after menopause)
Ethnicity (Caucasian and Asian-American at higher risk)
Age (over 30)
Body type (small-boned/petite women at higher risk)
Family history of fractures increases risk
Level of sex hormones (amenorrhea, menopause, or men with low levels of sex hormones)
© 2015 Pearson Education, Inc.
Osteoporosis: Not Just Your Grandmother’s Problem
Risk factors (continued):
Medications: glucocorticoids, antiseizure medications, aluminum-containing antacids, high amounts of thyroid replacement hormones
Smoking
Low physical activity: 30 minutes per day recommended
Alcohol (more than one drink for women, two for men)
Inadequate calcium and vitamin D (less than three cups/day of vitamin D-fortified milk or yogurt)
© 2015 Pearson Education, Inc.
Exploring Phosphorus
Second most abundant mineral in body
85 percent in bones; rest in cells and fluids outside cells, including blood
Functions:
Needed for bones and teeth
Important component of cell membranes
Needed for energy metabolism and stores
Acts as a blood buffer
Part of DNA and RNA
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Phosphorus in Phospholipids
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Figure 8.19
63
Exploring Phosphorus
Daily needs:
Adults: 700 µg/day
Food sources:
Meat, fish, poultry, dairy
Abundant in diet
Too much or too little:
UL set at 4,000 µg/day for adults 19 to 50 to prevent hyperphosphatemia, which can lead to calcification of tissues; 3,000 µg for those aged 51 or older
Too little can result in muscle weakness, bone pain, rickets, confusion, death; would need to be in state of near starvation to experience deficiency
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Phosphorus Content of Selected Foods
© 2015 Pearson Education, Inc.
Figure 8.20
65
Exploring Magnesium
Another abundant mineral in body
About half in bones; most of rest inside cells
Functions:
Helps more than 300 enzymes, including energy metabolism
Used in synthesis of protein
Helps muscles and nerves function properly
Maintains healthy bones and regular heartbeat
May help lower high blood pressure and reduce risk of type 2 diabetes
© 2015 Pearson Education, Inc.
Exploring Magnesium
Daily needs:
19 to 30 years: males, 400 µg/day; females, 310 µg/day
>30 years: males, 420 µg/day; females, 320 µg/day
Many Americans fall short (80 to 85 percent of needs)
Food sources:
Whole grains, vegetables, nuts, fruits; also milk, yogurt, meat, eggs
Too much or too little:
UL from supplements (not foods) = 350 µg/day to avoid diarrhea
Deficiencies are rare, but diuretics and some antibiotics can inhibit absorption
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Magnesium Content of Selected Foods
© 2015 Pearson Education, Inc.
Figure 8.21
68
Exploring Chloride
Chloride is part of hydrochloric acid in the stomach, which enhances protein digestion
Functions:
Sodium and chloride are major electrolytes outside cells and in blood to help maintain fluid balance
Acts as buffer to keep blood at normal pH
Daily needs: adults: 2,300 µg/day
Food sources: salt (NaCl) is main source
Too much or too little: deficiencies are rare
UL 3,600 µg/day to match sodium UL
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Table Salt Is Composed of Sodium and Chloride
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Figure 8.22
70
Exploring Sulfur
Component of other compounds in body, including the vitamins thiamin, biotin, pantothenic acid
Functions:
Helps give proteins 3-D shape as part of amino acids methionine, cystine, and cysteine
Sulfites used as food preservative
Food sources: meat, poultry, fish, eggs, legumes, dairy, fruits, vegetables
Too much or too little: no known toxicity or deficiency symptoms
© 2015 Pearson Education, Inc.
Exploring Iron
Most abundant mineral on earth and main trace mineral in body
Two forms: heme and nonheme iron
Heme iron from animal sources is part of hemoglobin and myoglobin and easily absorbed
Nonheme iron in plant foods is not as easily absorbed, due to phytates and other substances
Body absorbs only 10 to 15 percent of iron consumed
Absorption increases if body stores are low
Not excreted in urine or stool; once absorbed, very little leaves body (95 percent recycled, reused)
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Hemoglobin Contains Heme Iron
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Figure 8.23
73
Exploring Iron
Functions:
Hemoglobin in red blood cells transports oxygen from lungs to tissues and picks up carbon dioxide waste from cells
Myoglobin transports and stores oxygen in muscle cells
Aids brain function by helping enzymes that make neurotransmitters
Daily needs:
Men and women >50: 8 µg/day
Women 19 to 50: 18 µg/day: higher due to iron lost during menstruation
Food sources:
Iron-enriched bread and grain products; heme iron in meats, fish, and poultry
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Iron Content of Selected Foods
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Figure 8.24
75
Exploring Iron
Too much or too little:
Too much iron from supplements can cause constipation, nausea, vomiting, diarrhea
In United States, a leading cause of accidental poisoning deaths in children under 6 years
Iron overload can damage heart, kidneys, liver, nervous system
Hemochromatosis, a genetic disorder, can cause iron overload
Iron deficiency: most common nutritional disorder in world
Iron-deficiency anemia occurs when iron stores are depleted and hemoglobin levels decrease
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Normal and Anemic Blood Cells
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Figure 8.25
77
Exploring Copper
Functions:
Part of many enzymes and proteins
Important for iron absorption and transfer, synthesis of hemoglobin and red blood cells
Helps generate energy in cells, synthesize melanin, link the proteins collagen and elastin together in connective tissues
Helps enzymes protect cells from free radicals
Role in blood clotting and maintaining healthy immune system
© 2015 Pearson Education, Inc.
Exploring Copper
Daily needs:
Adults: 900 µg/day
Food sources:
Organ meats, seafood, nuts, seeds, bran cereals, whole-grain products, cocoa
Too much or too little:
UL: 10,000 µg/day
Excess can cause stomach cramps, nausea, diarrhea, vomiting, liver damage
Copper deficiency rare in United States
© 2015 Pearson Education, Inc.
Copper Content of Selected Foods
© 2015 Pearson Education, Inc.
Figure 8.26
80
Exploring Zinc
Involved in function of more than 100 enzymes
Functions:
DNA synthesis, growth, and development
Healthy immune system and wound healing
Taste acuity
Treatment for common cold
May reduce risk of age-related macular degeneration
Daily needs:
Men: 11 µg/day; women: 8 µg/day
Vegetarians may need as much as 50 percent more
© 2015 Pearson Education, Inc.
Exploring Zinc
Food sources:
Red meat, some seafood, whole grains
Too much or too little:
UL = 40 µg/day
As little as 50 mg can cause stomach pains, nausea, vomiting, diarrhea
60 mg/day can inhibit copper absorption
Excessive amounts can suppress immune system, lower HDL cholesterol
Deficiency: hair loss, impaired taste, loss of appetite, diarrhea, delayed sexual maturation, impotence, skin rashes, impaired growth
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Zinc Content of Selected Foods
© 2015 Pearson Education, Inc.
Figure 8.27
83
Exploring Selenium
Part of class of proteins called selenoproteins, many of which are enzymes
Functions of selenoproteins:
Help regulate thyroid hormones
Act as antioxidants
May help fight cancer
Daily needs: adults: 55 µg/day
Food sources: meat, seafood, cereal, grains, dairy foods, fruits, vegetables
Amount varies depending on soil content
© 2015 Pearson Education, Inc.
Exploring Selenium
Too much or too little:
UL = 400 µg/day
Too much can cause toxic condition selenosis
Symptoms: brittleness and loss of nails and hair, stomach and intestinal discomfort, skin rash, garlicky breath, fatigue, nervous system damage
Selenium deficiency is rare in United States
Deficiency can cause Keshan disease (heart damage): seen in children in rural areas that have selenium-poor soils
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Selenium Content in Selected Foods
© 2015 Pearson Education, Inc.
Figure 8.28
86
Exploring Fluoride
Functions:
Protects against dental caries
Helps repair enamel eroded by acids from bacteria
Reduces amount of acid bacteria produce
Provides protective barrier
Fluoridated drinking water has reduced dental caries in United States
Daily needs:
Men: 3.8 µg/day; women: 3.1 µg/day
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Structure of a Tooth
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Figure 8.29
88
Percentage of Americans Living in Communities with Fluoridated Water Supply, by State, 2006
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Figure 8.30
89
Exploring Fluoride
Sources: foods are not a good source
Best source is fluoridated drinking water and beverages made with this water
Too much or too little:
Too little increases risk of dental caries.
Too much can cause fluorosis (mottling/staining) when teeth are forming during infancy/childhood.
Fluorosis of bones can occur when >10 µg/day is consumed for 10 or more years.
UL: adults:10 µg/day, much lower for infants and children
© 2015 Pearson Education, Inc.
Exploring Chromium
Functions:
Helps insulin in your body
Increases effectiveness in cells
May improve blood glucose control, but no large study confirms this theory
Small study suggests chromium supplement may reduce risk of insulin resistance
FDA allows a Qualified Health Claim on chromium supplements, but label must state that evidence is not certain
Does not help build muscle mass
© 2015 Pearson Education, Inc.
Exploring Chromium
Daily needs: men: 30 to 35 µg; women: 20 to 25 µg
Food sources: grains, meat, fish, poultry, some fruits and vegetables
Too much or too little:
No known risk from consuming too much
Deficiency is rare in United States
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Chromium Content in Selected Foods
© 2015 Pearson Education, Inc.
Figure 8.31
93
Exploring Iodine
Functions: needed by thyroid to make essential hormones
Thyroid hormones regulate metabolic rate; help heart, nerves, muscle and intestines function properly
Daily needs: adults: 150 µg/day
Food sources: iodized salt (400 µg/tsp)
Amount in foods is low; depends on iodine content of soil, water, fertilizer
Salt-water fish have higher amounts
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Location of Thyroid Gland
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Figure 8.32
95
Iodine Content in Selected Foods
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Figure 8.33
Exploring Iodine
Too much or too little: UL = 1,100 µg/day
Excess iodine can impair thyroid function, decrease synthesis and release of thyroid hormones
Early sign of deficiency = goiter (enlarged thyroid gland)
Mandatory iodization of salt has decreased iodine deficiency in United States but not in other parts of world
Iodine deficiency during early stages of fetal development can cause cretinism (congenital hypothyroidism)
© 2015 Pearson Education, Inc.
Exploring Manganese
Part of, or activates, many enzymes in body
Functions:
Helps metabolize carbohydrates, fats, amino acids
Aids bone formation
Daily needs: men: 2.3 µg/day; women: 1.8 µg/day
Food sources: whole grains, nuts, legumes, tea, vegetables, pineapples, strawberries, bananas
Too much or too little:
UL = 11 µg/day to avoid toxicity with Parkinson’s disease-like symptoms
© 2015 Pearson Education, Inc.
Manganese Content of Selected Foods
© 2015 Pearson Education, Inc.
Figure 8.34
99
Exploring Molybdenum
Functions: part of several enzymes involved in breakdown of certain amino acids and other compounds
Daily needs: adults: 45 µg/day
Food sources: legumes, grains, nuts
Too much or too little:
UL = 2 µg/day, based on animal studies in which too much molybdenum caused reproductive problems
No cases seen in healthy individuals
© 2015 Pearson Education, Inc.
Other Minerals
Arsenic, boron, nickel, silicon, and vanadium
Exist in body but essential role in humans not established by research
May have function for some animals
Tolerable upper levels set for:
Boron: 20 µg/day (10 times more than average American consumes)
Nickel: 1 µg/day
Vanadium: 1.8 µg/day
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© 2015 Pearson Education, Inc.
Table 8.1
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Table 8.2
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Table 8.3
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Table 8.4
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