Hydration
What is the daily fluid intake recommendation?
8, 8 oz glasses/day (64 oz/day)
What are electrolytes?
Electrolytes are minerals that carry an electric charge when dissolved in water.
What are the fat soluble vitamins?
Vitamins A, D, E, and K
What are the water soluble vitamins?
Vitamin B complex and Vitamin C
What happens to excess water soluble vitamins that was consume?
Excreted in urine
Name 2 functions of water
Regulation of Body Temperature
Nutrient and Oxygen Transport
Waste Removal
Joint Lubrication
Protection of Organs and Tissues
Digestions
Maintaining Blood Pressure
Name 2 electrolyte functions
Fluid Balance
pH Balance
Nerve and Muscle Function
Heart Function
Nutrient and Waste Transport
Blood Pressure Regulation
Name a source of vitamin A
Broccoli, fish, meat, avocado, eggs and cheese, mangoes, carrots, papaya, peppers, sweet potatoes, apricots, melon, squash, peaches
How many B vitamins are there?
8
What is a deficiency of Vitamin C called?
Scurvy
What factors may increase someones fluid intake?
losses from exercise, illness,sweating, etc.
Name 2 common electrolyte
Sodium (Na) & Chloride (Cl)
Potassium (K)
Calcium (Ca)
Phosphate (PO4)
Magnesium (Mg)
A deficiency of vitamin D is called?
Rickets
What is the name of Vitamin B1?
Thiamine
Name a source of Vitamin C
Citrus fruits, peppers, strawberries, broccoli, brussel sprouts, potatoes
Name a symptom of ONLY overhydration
Frequent or clear urination
Swelling in hands, feet, or lips
Confusion or disorientation
Nausea or vomiting
Restlessness or irritability
What is the main function of calcium in the body?
Supports strong bones and teeth, and triggering muscle contractions.
Name a food that contains Vitamin E?
Olive oil, coconut oil, sunflower oil, broccoli, avocado, almonds, fats
Pregnant women should take additional of this vitamin to prevent neural tube defects
B9, Folate
What are the 4 D's of niacin deficiency?
Dermatitis, diarrhea, dementia, death
Name a symptom of ONLY dehydration
Dry mouth and dry skin
Thirst
Dark yellow urine or decreased urine output
Name a food where you would find Phosphate
Meats, dairy products, added to processed foods
What is the main function of Vitamin K?
Blood clotting
Name a function of vitamin B7, Biotin
Macronutrient metabolism
Supports the nervous system
Maintains healthy nails, hair, and skin
Name a function of Vitamin C
Antioxidant
Collagen synthesis
Wound healing
Immune system support
Iron absorption