Human Body and Water Quiz

Water & Electrolytes

• Water is an essential nutrient, more critical than other nutrients for survival.
• Water is incompressible, meaning its molecules are not crowded.
• Water accounts for roughly 60% of a person's body weight, with a higher percentage in children.
• The proportion of water in the body is lower in females, obese individuals, and older adults.
• Water is found in blood vessels, cells, and tissues/organs.

Water in the Body

• Water acts as a transport vehicle, carrying nutrients to cells.
• It also acts as a cleansing agent, removing waste products from cells.
• Water maintains the structure of large molecules like proteins and glycogen.
• Water serves as a solvent for minerals, vitamins, amino acids, and glucose, allowing them to participate in metabolic activities.
• Water actively participates in many reactions and helps regulate body temperature through sweating.
• It acts as a lubricant and cushion for joints and lubricates the digestive and respiratory tracts.
• Water protects the spinal cord and fetus from shock, and maintains blood volume.

Distribution & Movement of Body Fluids

• Body fluids are categorized into intracellular fluid, extracellular fluid (including interstitial and intravascular fluid).
• The composition of these fluids differs.
• Each type of body fluid maintains a consistent composition in normal conditions, continuously losing and replacing components.
• Diagrams shown illustrate the locations of these fluids.

Water Intake

• Water intake is regulated by the brain, influenced by signals from the mouth, nerves, and hypothalamus in response to changes.
• Inadequate water intake can result in concentrated blood and dry mouth.
• The hypothalamus signals the body to drink water when needed.
• Excessive water intake causes the stomach to expand, prompting stretch receptors to signal to stop drinking.

Water Balance

• Water intake is regulated by the brain and involves liquids (water and beverages) and foods, with fruits and vegetables having the highest water content(~90%).
• The amount of water intake through food varies, but in general provides ~700-1000ml/day.
• Metabolic water provides approximately 10% of daily fluid.
• Water excretion is regulated by the brain and kidneys, with varying amounts of water lost daily through different means such as sweating, urine, breathing, and feces.

How Much Water Do I Need to Drink in a Day?

• Multiple formulas can determine daily water intake.
• Examples provided include the amount per kcal (1.0 - 1.5 mls/kcal/day), and based on age.
• Adequate daily fluid intakes differ depending on gender. Men typically require 3.7 liters, while women need 2.7 liters, of fluid from beverages and drinking water.
• Many factors can influence individual needs, such as activity levels.

Factors That Increase Water Needs

• Alcohol or caffeine consumption increases water needs.
• Hot or cold weather, dry or heated environments also increase water needs.
• Certain medical conditions, like diabetes, diuretic use, and kidney diseases, can increase water needs.
• Dietary fiber, protein, salt, and sugar intake can impact water balance.
• Physical activity (exercise) increases water loss through perspiration, necessitating higher intake.
• Forced-air environments (airplanes, sealed buildings) increase water needs.
• High altitudes increase water loss.
• Pregnancy and breastfeeding increase water needs.
• Prolonged diarrhea, vomiting, or fever can create water loss and increase needs.
• Surgery, blood loss, and ketosis can significantly impact water needs.

Type of Water

• The properties of hard and soft water are mentioned which are based on mineral content , and the effect water hardness has on soap and bubbles. The presence of minerals like calcium and magnesium in hard water and how this affects water's characteristics,and possible health benefits and conditions.
• Bottled water is another type which mentioned and how popular it is for consumption.
• Types of water like carbonated water (containing CO2), distilled water, mineral water, and public water are mentioned along with associated characteristics and qualities.

Blood Volume & Blood Pressure

• Kidneys regulate urine volume and concentration to control blood volume and pressure.
• Key hormones involved in this regulation are renin, angiotensin, aldosterone, and Antidiuretic Hormone(ADH).
• Diagrams are included.
• These hormones regulate fluid balance by adjusting water and sodium absorption/excretion by kidneys in response to variations in blood pressure and volume.

Fluid & Electrolyte Balance

• Two-thirds of fluid remains inside the cell. Extracellular fluid (ECF) resides outside the cells.
• Major minerals control water movement into and out of cells.
• Electrolytes are salts that dissociate into ions, which are either positively charged (cations e.g. Na+) or negatively charged (anions e.g. C).
• Maintaining fluid and electrolyte balance requires that when a cation enters a cell, an anion must accompany it, or another cation must leave.

Electrolytes

• Electrolytes attract water and assist in maintaining fluid balance by moving fluid to appropriate compartments.
• Cell membranes are selectively permeable, allowing some molecules to pass through but restricting others to maintain balance.
• Chemical symbols and definitions are associated with electrolytes.

Movement of Water

• Osmosis is the movement of water toward a concentrated solute.
• Osmotic pressure is the force needed to prevent the movement of water across a membrane.
• Diagrams used to explain osmosis.

Regulation of Fluid & Electrolyte Balance

• The body regulates fluid and electrolyte balance to keep minerals' amounts stable.
• Minerals from food and digestive juices are reabsorbed in the gastrointestinal tract and in the kidneys where they play an important role regulating electrolyte content in response to hormones.

Fluid & Electrolyte Imbalance

• Factors that contribute to fluid and electrolyte imbalances include medications and illnesses/disease states.
• Different solutes (e.g., glucose, sodium, potassium) lost depending on the cause of imbalances.
• In severe cases, water alone may not restore electrolyte balance.
• Oral rehydration solutions may be required.

Sodium

• Sodium is the chief extracellular ion.
• It functions with chloride and potassium to maintain cellular fluid balance and acid-base balance.
• Sodium is essential for muscle contraction and nerve impulse transmission.
• Dietary sources of sodium and processing influence sodium content significantly in foods.
• Recommended daily intakes vary by age group.
• High sodium intake relates to high blood pressure (hypertension).
• Strategies to reduce sodium intake include limiting added salts, processed foods, and using herbs and spices for flavouring.

Sodium Recommendations

• Recommended daily sodium intakes are provided for various age groups.
• The recommended daily intake is 2300mg for reducing the risk of chronic diseases, but intakes can vary per age.

Sodium & Hypertension

• High sodium intake correlates with elevated blood pressure.
• Consumption of fast food and processed foods often increases sodium intake.
• Reducing sodium intake is a crucial aspect of public health priorities.

Strategies to Control Salt Intake

• Managing salt intake involves limiting sauces, added salts, and using a salt shaker judiciously.
• Tastes should be noted before adding salt.
• Processed foods should be consumed moderately.
• Unsaturated whole foods and spices (e.g., herbs, spices) are important to taste foods.
• People should read food labels for sodium content and choose low sodium options when available.

DASH Diet

• The DASH diet (Dietary Approaches to Stop Hypertension) emphasizes the consumption of fruits, vegetables, whole grains, and lean proteins.
• Low-fat dairy products are also recommended aspects of the DASH diet.
• DASH diet promotes foods high in potassium, magnesium, and calcium.

Daily Serving Suggestions (DIETITIAN SUCCESS CENTER 2024)

• A chart provides recommendations for vegetables, fruits, whole grains, lean proteins, nuts, and seeds per day.
• Serving suggestions include food/daily servings chart and provide examples of dietary intake. (This is adapted from the handout provided)

Sodium in Foods

• The composition and distribution of sodium in different types of food is presented through a graphic.
• A pie chart illustrates a breakdown of sodium sources: added during processing, naturally occurring, and added at home.

The Effect of Processing on Sodium Content

• A diagram illustrates the effect of processing on sodium content for various types of foods (milk, meat, vegetables, fruits, grains).

Sodium Deficiency

• Sodium deficiency is unusual in healthy individuals, but vomiting, diarrhea, and sweating can lead to losses.
• Hyponatremia is the condition of having low sodium levels in the blood.
• Replenishing sodium is best accomplished by introducing sodium and water through appropriate foods as needed.

Sodium Toxicity

• No upper limit (UL) is established for sodium, as toxicity is closely tied to the risk of chronic disease and not easily separated from this risk.
• A considerable amount of excess sodium is associated with edema (swelling) and acute hypertension.
• Adequate intake of sodium based on age is a helpful way to reduce risk of chronic diseases and other issues with sodium.

Chloride

• Chloride is a major negative ion (anion) in the body, usually found extracellularly.
• It facilitates the movement of fluids across membranes and participates in maintaining fluid and electrolyte balance, including acid-base balance.
• Part of hydrochloric acid (HCl), which is crucial to stomach function for maintaining stomach acidity.
• Vomiting disrupts acid-base balance by leading to loss of HCl.
• Daily intakes and upper limits are provided, based on age.

Recommendations and Intakes for Chloride

• Daily intakes recommended for chloride in adults vary by age. Upper limits are given.

Sources of Chloride

• Common food sources of chloride are salt, soy sauce, and ultrapressed foods.

Chloride Deficiency and Toxicity

• Chloride deficiency is rare because dietary chloride intake tends to meet the body's needs.
• Increased risks for deficiencies can stem from occurrences of diarrhea, heavy sweating and/or vomiting.
• High chloride levels (more than what is typically consumed) are uncommon in healthy individuals and related to dehydration if it occurs).

Potassium

• Potassium is a positively charged ion (cation) and primarily resides inside cells.
• It maintains fluid and electrolyte balance and cellular integrity.
• Potassium is critical for maintaining a regular heartbeat.
• It facilitates various bodily reactions and nerve impulse transmissions.
• Dietary needs vary with respect to age.

Potassium Recommendations and Intakes

• Daily recommendations for potassium vary by age.

Sources of Potassium

• Potassium is commonly found in fruits, vegetables, dairy, grains, lentils, meat, and fish.

Potassium Deficiency & Toxicity

• Potassium deficiency is uncommon, typically resulting from conditions like chronic diarrhea, heavy sweating and/or vomiting.
• Sources may be decreased by consuming potassium rich foods.
• High potassium intake is unusual, but it can result from certain diseases and supplements, with the kidneys playing a vital role in maintaining balance.

Phosphorus

• Phosphorus is second only to calcium in abundance and frequently bound to calcium in bones and teeth, so maintaining adequate intake from foods is important.
• It is a major negatively charged electrolyte inside cells.
• Phosphorus plays a role in fluid and acid-base balance in the body.
• Essential to cell growth and functioning, crucial to DNA and RNA.
• Phosphorus is an important component of cell membranes and lipoproteins and plays a significant role in energy metabolism.
• It assists in energy use and vitamin and enzyme efficacy.

Phosphorus Recommendations and Intakes

• Daily recommendations for phosphorus intake are given for adults.
• Upper limits are also established.

Sources of Phosphorus

• Major food sources of phosphorus are from protein, meat, fish, poultry, legumes, nuts, milk, and milk products.
• Milk and cheese, in particular, supply a substantial portion of phosphorus in the typical North American diet.

Phosphorus Deficiency and Toxicity

• Phosphorus deficiency in healthy people is rare.
• Potential symptoms associated with deficiency, if it occurred, are muscular weakness and bone pain.
• Phosphorus toxicity is uncommon in healthy individuals. Symptoms related to this are non-skeletal tissue calcification mostly in the kidneys.

Dehydration

• Dehydration occurs from a loss of body water.
• Symptoms range in severity from mild thirst and weakness to exhaustion and delirium, ultimately leading to death.
• Factors often include diarrhea, vomiting, fever, diabetes, certain medications.
• Oral rehydration solutions are often essential during instances or suspicion of dehydration.

Thirst

• Thirst is a protective mechanism activated when the body's water levels fall to conserve water.
• Not responding to thirst signals promptly could lead to severe conditions.
• Not having appropriate refreshments available and/or consistently ignoring signals for liquids could result in complications.

Heat Illnesses (Cramps, Exhaustion, Stroke)

• Heat cramps, exhaustion, and stroke occur due to prolonged exertion in hot environments or high temperatures.
• Sweat loss and/or changes in body’s temperature can influence likelihood or severity of an occurrence.
• Heat illnesses may result in several degrees of loss of consciousness or heat collapse.

Water Intoxication

• Water intoxication is a rare but serious condition resulting from excessive water intake.
• Some kidney disorders may impact water excretion, further increasing the risk of water intoxication.
• Symptoms include confusion, convulsions, headache, weakness, and poor memory.

Test your knowledge about the role of water in the human body with this quiz. Explore topics such as water composition, functions, balance, and daily requirements. Perfect for students studying biology or health sciences.