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Water and Minerals

Discover the vital functions of water in the human body, its sources, the importance of maintaining water balance, the impact of dehydration, hyponatremia, electrolytes like sodium, and ways to prevent water-related health issues.

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Water and Minerals

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  1. Water and Minerals

  2. Water • ~60% of adult body weight is water • % is higher in kids • More muscle, more water • Changes in water level can quickly and dramatically impact weight

  3. Water • Functions: • Carries nutrients and wastes through body • Blood and lymph systems • Lubricant and cushion around joints, eyes, spinal cord, fetus… • Component of secretions • Mucus, digestive secretions

  4. Water • Functions cont’d: • Aids in regulation of body temp. • Needed for many metabolic reactions • Digestion of proteins, fats and starches • All hydrolysis reactions require the input of water

  5. Water • Maintaining water balance • Goal is to balance water output and input • Water Loss: • Urine • Feces • Sweat (kids and elderly sweat less) • Exhale moist air

  6. Water • Water Input • Water • Other fluids • Water in foods • Water made in metabolism

  7. Water Sources • Good sources of water • Water • Juice* • Sports drinks* • Soups • Fruits and vegetables • * issues with these sources?

  8. Water Sources • Poor Sources – many are diuretics • Caffeine containing coffee, tea, sodas • Alcohol

  9. ADA Recommendations for Children

  10. Water Intake Adults? • Recommend ~ 8-11 cups/day - • Pay attention to thirst – many recommend letting thirst be your guide. • Urine color is also a good indicator

  11. Water Intake • Amount needed depends upon: • Calories eaten, more calories, more water • Muscle mass • Level of exercise • Impacts ______ and _______ • Climate

  12. Blood Volume • Blood volume is regulated by the brain and kidneys • When blood volume is low: • Ion concentrations rise • FYI - Ion concentration may rise without low blood volume, same response occurs • Examples ?

  13. Decreased Blood Volume Consequences low blood volume: • Urine production is reduced • Dark yellow urine • Blood vessels narrow to raise blood pressure • Hypothalamus triggers thirst response • Thirst response ALWAYS lags behind the need for water • Thirst response diminished in elderly

  14. Dehydration • When a water deficiency develops slowly thirst usually takes care of it • When water deficiency occurs quickly dehydration occurs  VERY SERIOUS

  15. Dehydration • Symptoms of mild dehydration: • Thirsty • Tired and weak • Impaired performance • Impatient and irritable • Flushed skin • Decreased urine output • Dry mouth

  16. Dehydration • Severe Dehydration – SERIOUS • Skin pale and dry • Headache, can’t concentrate • Shallow rapid breathing • Increased heart rate • Stop sweating • Overheat ….VERY SERIOUS

  17. Dehydration and Over-Heating • Over-heating – athletes and babies die from this every year (others too) • Symptoms, in addition to dehydration: • Shock • Seizures • Coma • Death

  18. Hyponatremia • “Water intoxication” • Fairly rare • Most often occurs with rapid water consumption combined with heavy sweating • Results in a potentially deadly drop in blood levels of sodium.

  19. Electrolytes • Electrolytes are dissolved ions in body fluids • Ion = charged particle • Ions attract water

  20. Electrolytes • Major extracellular ions: • Sodium Na+ Na+ • Chloride Cl - • Major intracellular ion: • Potassium K + Cl - K+

  21. Sodium – Na+ • Major ion outside of cells • Functions: • Primary regulator of extracellular fluid volume • Helps maintain acid-base balance • Essential for nerve and muscle contraction

  22. Sodium – Na+ • Absorption • Absorbed in SI into capillaries • Recommended intake • Minimum 500 mg/day • Maximum 2400 mg/day • A little more than 1 teaspoon

  23. Sodium – Na+ • Food sources • Primary sources of sodium are processed foods, not the salt shaker • Examples of high sodium foods:

  24. Sodium – Na+ • Control of high blood Na+ levels: • Goal is to readjust the sodium to water levels to normal • Thirst mechanism triggered • Drink more water • Kidneys filter the Na+ out and excrete it in the urine (if enough water)

  25. Sodium – Na+ • Low blood Na+ levels: • First ion (with Cl-) to be lost with sweating, bleeding, vomiting, diarrhea…. • In response to low Na + levels, kidneys keep Na+ and excrete more K+ • When Na+ levels drop in these ways you need to replace both the ions and the water

  26. Sodium – Na+ • Can raise levels of Na+ and water by: • Ingesting sports drinks • Drinking dilute juices (add a little salt) • Combining salt containing foods with fluids • Salt pills are never recommended • Pure water may not be the answer either….

  27. Oral Rehydration Solution • 2 tablespoons of Sugar. • 1/2 teaspoon of Salt. • One liter of clean drinking

  28. Sodium – Na+ • Sodium and Hypertension • High sodium intake is associated w/ hypertension in many people (salt sensitive) • Populations at risk • African descent • Family or personal history of hypertension • Over 50 • Diabetic or obese • Chronic kidney disease

  29. Sodium – Na+ • Lowering blood pressure • Reduce sodium intake and increase potassium intake • Reduce intake of processed foods, increase intake of fresh foods • DASH Diet • Lose weight

  30. Sodium – Na+ • High Na+ intake is associated with increased calcium excretion • May contribute to osteoporosis

  31. Potassium - K+ • Major electrolyte inside cells • Functions: • Plays a major role in maintaining fluid and electrolyte balance • Needed for nerve and muscle contraction • Required for a steady heart beat • Plays a role in carb and protein metabolism

  32. Potassium - K+ • Absorption – occurs in SI  blood • Recommended intake • Minimum 4700 mg/day

  33. Potassium - K+ • Food sources • Fresh foods (intact cells) • Fresh fruits and vegetables • See page 412 • Processing lowers K+ levels and raises Na+ levels • See page 409

  34. Potassium - K+ • Potassium and Health • Low K+ intake is associated with increased blood pressure • High K+ intake may reduce or help prevent hypertension • High K+ intake may lower risk of stroke

  35. Potassium - K+ • Potassium deficiency • Most common electrolyte imbalance • Occurs most often due to excessive losses not a low intake • Symptoms • Muscular weakness (first symptom) • Confusion • Paralysis • Heart failure may occur

  36. Potassium - K+ • Potassium Toxicity • Body excretes excess in urine • Any toxicity will come from supplements, not foods • Muscle weakness and vomiting • A shot of potassium into a vein can cause the heart to STOP = death

  37. Calcium – Ca+2 • Ca is the most abundant mineral in the body • 99% in bones and teeth as hydroxyapatite • On a collagen matrix • 1% in blood as Ca+2 • Blood level of calcium is tightly controlled

  38. Calcium • Absorption • Occurs in the SI • To be absorbed the Ca must bind to a Ca binding protein • Vit D activates the binding protein

  39. Calcium • % Absorption • Adults: ~30% • Kids: ~ 50-60% • Pregnancy: ~50%

  40. Calcium – Ca+2 • Functions • Bones • Key component (along with P) of bone structure • Serve as a calcium bank for the blood

  41. Calcium – Ca+2 • Functions - In Blood • Regulates muscle contraction • Needed for nerve function • Plays a role in blood clotting

  42. Calcium – Ca+2 • Functions – In Blood • Plays a role in hormone secretion • Activates some enzyme reactions • Activates protein (calmodulin) that helps regulate blood pressure

  43. Calcium Balance • Calcium Balance • Calcium is constantly moving in and out of bones • Intake must be adequate to replace all Ca taken out of bones

  44. Calcium Balance • When blood calcium levels go up: • Hormones and vit D promote deposition of Ca into bones • Key hormone for lowering blood Ca is calcitonin

  45. Calcium Balance • Calcitonin – lowers blood Ca • Inhibits vit D activation • Less Ca absorbed • Prevents Ca reabsorption in kidneys • More Ca excreted in the urine • Slows breakdown of bones

  46. Calcium Balance • When blood calcium levels are low: • Key hormone in raising Ca levels is parathormone • Calcium absorption goes up in SI • assuming Ca in diet and vit D present • Bones release more Ca into blood • Kidneys excrete less Ca

  47. Calcium Requirements • Calcium Adequate Intake • Adults 19-50: 1000 mg/day • Adults 51+: 1200 mg/day • Pregnant or lactating: 1000 mg/day • Kids/teens: 1300 mg/day

  48. Calcium Sources • Food Sources • Dairy products – great sources of Ca, many also contain vitamin D • 1 cup milk = 300 mg Ca • 1 cup yogurt = 450 mg Ca • 1 ounce hard cheese = 200 mg • ½ cup ice cream = 100 mg • Drawback - many are high in fat and cholesterol

  49. Calcium Sources • Food Sources • Dark green leafy vegetables • Fairly good = mustard greens, kale, broccoli • Not as good = spinach and Swiss chard • Contain oxalates and phytates which lower the bioavailability of the Ca • 8 cups of spinach = 1 glass milk

  50. Calcium Sources • Food Sources • Nuts and legumes (limited calcium) • Calcium fortified products • Orange juice • Soy and rice milk • Cereals…..

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