Hydration & Dehydration
What is the minimum daily water intake recommended for adults?
About 2.7 liters (91 oz) for women, 3.7 liters (125 oz) for men
What is hyponatremia?
A condition where blood sodium levels are too low due to excess water.
Is zinc a trace mineral or a major mineral?
Trace mineral
Name one main electrolyte found in the body.
Sodium, potassium, calcium, magnesium, chloride, phosphate, bicarbonate
What percent of the human body is made up of water?
About 60%
Name one early sign of dehydration.
Dry mouth, headache, or dark yellow urine
Name one symptom of overhydration.
Nausea, confusion, headache, or bloating
What is a common symptom of iron deficiency?
Fatigue, pale skin, or dizziness
What role does potassium play in muscle function?
It helps muscles contract and relax properly
What trace mineral is found in seafood and helps regulate metabolism?
Iodine
How does dehydration affect blood pressure?
It can cause a drop in blood pressure (hypotension)
What mineral becomes diluted in the blood during hyponatremia?
sodium
True or False: Too much zinc can block copper and iron absorption.
True
Which organ helps regulate electrolyte balance?
The kidneys
What food is naturally high in potassium and often recommended for cramps?
Bananas
True or False: Thirst is always a reliable sign that you need water.
False – thirst often kicks in after dehydration begins
What type of activity often leads to overhydration in athletes?
Endurance sports like marathons or triathlons
Why is selenium important for health?
It supports thyroid function and acts as an antioxidant
What's a quick way to replace electrolytes after intense sweating?
Drinking electrolyte drinks like Gatorade or eating fruit
True or False: Drinking too much water can cause swelling in the brain.
True
Explain how dehydration can impact physical performance.
Dehydration causes fatigue, muscle cramps, and poor concentration
Explain how overhydration effects the brain.
It can lead to brain swelling, seizures, and even coma
Name two good sources of iron.
Red meat, lentils, spinach
Explain how electrolyte imbalance can lead to heart issues.
It can cause irregular heartbeat, weakness or even cardiac arrest
Name one reason why older adults are more at risk for dehydration.
They may have a reduced thirst sensation or take medications that increase fluid loss.