Assignment - Dehydration Due Week 5 Day 7 (11/22/09)

Post - Individual Forum

Assignment: Dehydration

Write a 1,050- to 1,750-word paper about the effects of dehydration.

Include answers to the following:
Why is water essential to health maintenance?

What are the functions of water in the body?

What happens to the body when it does not get the water it needs?

Compare and contrast how different electrolytessodium, potassium, and

chloridefunction in the body.

What effects might alcohol and caffeine have on hydration levels in the body?

What steps may people take to ensure they do not become dehydrated?
Format your paper according to APA standards.
Post your paper as an attachment.

Written Assignment Grading Form for Dehydration, Due in Week Five

Content / Development
70 Points
All key elements of the assignment are
covered in a substantive way.

Why water is essential to maintaining health

The functions of water in the body

What happens to the body when it does not

get the water it needs

Compare and contrast how different

electrolytes-sodium, potassium, and chloridefunction in the body

The effects that alcohol and caffeine on

hydration levels in the body

Steps to take to avoid dehydration

The paper is 1,050 to 1,750 words in length.

The content is comprehensive, accurate, and
persuasive.
The paper develops a central theme or idea,
directed toward the appropriate audience.
Major points are stated clearly; are supported
by specific details, examples, or analysis;
and are organized logically.
The introduction provides sufficient
background on the topic and previews major

Points Earned
XX/70
Additional Comments:

points.
The conclusion is logical, flows from the body
of the paper, and reviews the major points.
Readability and Style
15 Points
Paragraph transitions are present and logical
and maintain the flow throughout the paper.
The tone is appropriate to the content and
assignment.
Sentences are complete, clear, and concise.
Sentences are well constructed, with
consistently strong, varied sentences.
Sentence transitions are present and maintain
the flow of thought.
Mechanics
15 Points
The paper, including the title page, reference
page, tables, and appendices, follow APA
standards for format.
Citations of original works within the body of
the paper follow APA standards.
The paper is laid out with effective use of
headings, font styles, and white space.
Rules of grammar, usage, and punctuation
are followed.
Spelling is correct.
Total
100 Points
Overall Comments:

Points Earned
XX/15
Additional Comments:

Points Earned
XX/15
Additional Comments:

Points Earned
XX/100

In an effort to prevent dehydration you want to first always listen to your body; the need to
consume water is signaled by the sensation of thirst. Thirst is caused by dryness in your mouth as
well as signals from the brain; together they motivate you to drink. Though thirst is a powerful
urge it cannot be relied on to regulate how much water is in the body. The sensation of thirst
often lags behind the need for water and you dont or cant always drink when you are thirsty.
Water cannot be stored in the body and it is continuously lost, mostly through
evaporation and urinary losses, so a steady supply must be consumed. Gram for gram,
we need more water each day than any other nutrient. The DRIs recommend 3.7 liters
(3700 grams) per day for men and 2.7 liters (2700 grams) per day for women. However,
the amount you actually need is affected by your diet and activity level as well as
environmental temperature and humidity. Activity increases water needs because it
increases the amount of water lost in sweat; losses are greater in hot and humid
environments. The composition and adequacy of the diet also affect water needs. A lowcalorie diet increases water needs because as body fat and protein are broken down to

fuel the body, ketones and urea are produced and must be excreted in the urine. A highsodium diet increases water losses because the excess salt must be excreted in the
urine. A high-fiber diet increases water needs because more water is held in the
intestines and excreted in the feces.
Dehydration can be life-threatening Even small changes in the amount of water
in the body can be life-threatening. Without food, you could probably survive for about 8
weeks, but without water, you would last only a few days. When water losses are great
enough to reduce blood volume, the ability to deliver oxygen and nutrients to cells and
remove waste products is affected. Early symptoms of dehydration include thirst,
headache, fatigue, loss of appetite, dry eyes and mouth, and dark colored urine. Further
loss affects thinking ability and physical performance. Later symptoms include nausea,
difficulty concentrating, confusion, and disorientation. Dehydration is more likely to
occur during exercise because water loss through sweat is increased. Drinking at regular
intervals while you exercise to replace the water you are losing can prevent
dehydration. Its mild symptoms disappear quickly after consuming fluids, but if left
untreated it can require medical attention. A loss of about 10 to 20% of body weight as
water can be fatal. Young athletes involved in sports with weight classes, such as
wrestling and boxing, sometimes use dehydration to reduce their body weight so they
can compete in a lower weight class. Being at the high end of the lower weight class is
thought to provide an advantage over smaller opponents in that class. 4 However, when
weight loss is accomplished through even mild dehydration, exercise performance can
be impaired.

Consuming too much water dilutes the internal sea It is difficult to consume
too much water under normal circumstances. However, overhydration may occur with
illness or, in certain situations, during exercise. For example, water and minerals are lost
in sweat. When these losses are replaced with plain water the balance of water and
dissolved substances is disrupted. Drinking plain water after excessive sweating is like
pouring out half a glass of salt water and refilling the glass with plain water. The total
amount of water is the same but the salt in the glass is now more dilute. The same thing
can happen to your blood and is referred to as water toxicity. The early symptoms of
water toxicity may be similar to dehydration: nausea, muscle cramps, disorientation,
slurred speech, and confusion. It is important to determine if the symptoms are due to
dehydration or water toxicity because drinking water alone will make toxicity worse and
can result in seizure, coma, or death. To help prevent water toxicity it is recommended
that beverages containing dilute solutions of sodium as well as sugar, such as sports
beverages, be used to replace water losses when exercise continues for more than an
hour.
Electrolytes

Keeping your body alive and moving requires the transmission of nerve impulses and
the contraction of muscles. These activities are triggered by the movement of
electrically charged ions dissolved in water. These ions conduct an electrical current and
are therefore referred to as electrolytes. Sodium, potassium, and chloride are key
electrolytes in your body. Electrolytes also help regulate fluid balance and are important
for maintaining acid-base balance throughout the body.
Every thought, every movement, and every response you make requires that a nerve
impulse speed through your body to a target cell. Nerve impulses are created by the
movement of sodium and potassium ions across the nerve cell membrane. Sodium and

potassium are both positively charged ions; sodium is concentrated outside cells,
whereas potassium is concentrated inside cells where it is 30 times more concentrated
than outside the cell. The imbalance of sodium and potassium as well as a greater
concentration of positive ions just outside the cell membrane are forces that attract
sodium to the inside of cells. When a nerve cell is at rest sodium stays outside the cell
because sodium ions cannot pass freely across cell membranes. But, when a nerve is
stimulated, the cell membrane becomes more permeable to sodium, allowing sodium
ions to rush into the nerve cell. When this happens, the positive charge inside the cell
increases causing the electrical charge at that location on the cell membrane to be
reversed; this triggers an increase in sodium permeability on the adjacent patch of
membrane. The change in sodium permeability and electrical charge continues to
spread down the nerve as a nerve impulse. If the nerve signal travels to a muscle cell,
similar events occur at the muscle cell membranes and result in muscle contraction.
Once the nerve impulse passes, the original resting concentrations of sodium and
potassium inside and outside the membrane are restored so a new nerve signal can be
triggered if the nerve is stimulated.
Did you ever weigh yourself after eating a very salty meal to find that you had gained a
few pounds? The salt, which is sodium combined with chloride, was absorbed into your
blood increasing the sodium concentration. This imbalance made you thirsty and
stimulated you to drink enough to dilute the sodium in your blood. The extra pounds
you see on the scale reflect the extra water you have temporarily stowed away. By the
next day your body will have had time to excrete the extra sodium and the water along
with it in your urine, bringing your weight back to normal.
Electrolyte levels are carefully regulated Our bodies are efficient at regulating
the internal concentrations of electrolytes, even when dietary intake varies dramatically.
For example, in northern Japan, sodium intake is greater than 10.3 grams per day and
among the Yanomamo Indians of Brazil, it is less than 0.2 grams per day, yet, blood
levels of sodium are not significantly different among these groups.
When we get thirsty, it means we need water. When we feel like a salty snack,
does this mean we need salt? Most likely that answer is no. When salt intake is very low,
there is a salt appetite, which causes you to crave salt, but most of us eat far too much
salt for this appetite to be activated. The salt cravings that trigger your desire to plunge
into a bag of salty chips is a learned preference, not a physiological drive for salt (Figure
9.9). If you cut back on your salt intake you will find your taste buds become more
sensitive to the presence of salt. Although thirst and salt cravings may cause you to
consume more water and salt, the kidneys, not intake, are the primary regulator of
sodium, chloride, and potassium balance in the body. Excretion of these electrolytes in
the urine is decreased when intake is low and increased when intake is high. The
regulation of blood levels of potassium is important because even a small increase can
be dangerous. If blood levels begin to rise, body cells are stimulated to take up
potassium. This short-term regulation prevents the amount of potassium in the
extracellular fluid from getting lethally high. The long-term regulation of potassium
balance depends on the release of proteins that cause the kidney to excrete potassium
and retain sodium.
Controlling sodium excretion helps regulate blood pressure Because water
follows sodium by osmosis, the ability of the kidneys to conserve sodium provides a
mechanism to conserve body water. This mechanism helps to regulate blood pressure.
For example, if you are out exercising on a hot day you will lose water and salt in sweat.
If you lose more than you take in it will cause a drop in blood volume, which causes a
decrease in blood pressure. The body has sensors that detect changes in blood

pressure. The drop in blood pressure triggers the production and release of proteins and
hormones that affect the amount of sodium, and hence water, retained by the kidneys.
The first substance to be released when blood pressure decreases is the enzyme renin.
It is produced by the kidneys and begins a series of events leading to the production of
a small protein called angiotensin II. Angiotensin II increases blood pressure in two
ways. First, it causes the muscles in blood vessel walls to constrict. This increases blood
pressure by narrowing the lumen of the blood vessel. Angiotensin II also stimulates the
release of the hormone aldosterone, which causes the kidneys to increase sodium
reabsorption. As more sodium is reabsorbed, water follows, preventing water loss and
maintaining blood volume and, consequently, blood pressure (Figure 9.10). If blood
pressure begins to rise, as might occur if you eat a salty meal, the increase in blood
pressure inhibits the release of rennin and aldosterone, relaxing blood vessels and
increasing the excretion of sodium and hence water by the kidneys and decreasing
blood pressure to normal.
Our diet today is high in salt (sodium chloride) and low in potassium. The reason for this
is that we eat a lot of processed foods, which are high in sodium and chloride, and too
few fresh unprocessed foods such as fruits, vegetables, whole grains, and fresh meats,
which are high in potassium. About 77% of the salt we eat is from that added during
processing and manufacturing (Figure 9.11). Only about 12% comes from salt found
naturally in food, while 11% is from salt added in cooking and at the table. 3 Some of the
sodium in processed foods is from salt added for flavoring; potato chips, lunchmeats,
and canned soups are all high in sodium chloride. Some of the sodium is added as a
preservative. Salt inhibits bacterial growth; we find it in our food as sodium chloride as
well as other sodium salts, such as sodium bicarbonate, sodium citrate, and sodium
glutamate. Less than 1% of the salt we consume is from tap water. 3 Softened water or
mineral water is often higher in sodium than tap water and, if consumed in large
quantities, can contribute significantly to daily sodium intake.
The human diet was not always high in salt. Prehistoric diets consisted of plant foods
such as nuts, berries, roots, and greens and fresh animal foods such as meat and milk,
which are high in potassium and low in salt. Because of its value as a food preservative
and flavor enhancer salt was highly prized by ancient cultures in Asia, Africa, and
Europe, where it was used in rituals as well as in the preservation of food. Roman
soldiers were paid in sal, the Latin word for salt from which we get our word salary.
Today, rather than a prized commodity, salt is a substance we attempt to limit in the
diet. The reason for restricting salt is that diets high in salt have been implicated as a
risk factor for high blood pressure.

The DRIs recommend less salt and more potassium Most people in the United
States and Canada need to reduce their salt intake and increase their potassium intake
to meet recommendations for a healthy diet. The recommended salt intake is 3.8 grams
per day; this represents 1500 mg of sodium and 2300 mg of chloride for adults ages 19
to 50 years. The Daily Value for sodium used on food labels is no more than 2400 mg of
sodium per day (6 grams salt). All of these values are significantly lower than the typical
daily intake of between 6 and 12 grams of salt.
The DRIs recommend an intake of potassium of 4.7 grams per day; the Daily Value is at
least 3.5 grams per day for adults. This amount is a significant increase above the
typical 2 to 3 grams consumed by most Americans. However, those who consume a diet
high in fruits and vegetables will easily meet the potassium recommendation; daily
intakes of 8000 to 11,000 mg are not uncommon.
Electrolyte deficiency can occur when losses are increased

The electrolytes are found in plentiful amounts in the diet, and the kidneys of a healthy
individual are efficient at regulating amounts in the body. Deficiencies and excesses can
occur due to illness or extreme conditions. For instance, sodium, chloride, and
potassium depletion can occur with heavy and persistent sweating, chronic diarrhea or
vomiting, and kidney disorders that lead to excessive excretion. Medications can also
interfere with electrolyte balance. For example the diuretic medications, known as
thiazide diuretics, that are used to treat hypertension cause potassium loss. Generally,
potassium supplements are prescribed along with or incorporated into medications that
cause potassium loss. Deficiencies of any of the electrolytes can lead to electrolyte
imbalance, which can cause disturbances in acid-base balance, poor appetite, muscle
cramps, confusion, apathy, constipation, and, eventually, an irregular heartbeat. For
example, the sudden death that can occur in fasting, anorexia nervosa, or starvation
may be due to heart failure caused by potassium deficiency.
Too much potassium can be deadly No UL has been set for potassium because
consuming too much potassium from foods is not a risk in healthy people with normal
kidney function. If, however, supplements are consumed in excess or kidney function is
compromised, blood levels of potassium can increase and can potentially cause death
due to an irregular heartbeat. A high oral dose generally causes vomiting, but if too
much potassium enters the blood, it can cause the heart to stop.
Too much salt can contribute to high blood pressure If you eat more salt than
you need, your kidneys will excrete the extra. However, in many people, the
mechanisms that regulate blood pressure are unable to prevent rises in blood pressure
as salt intake increases. These individuals are referred to as saltsensitive. Based on the
relationship between blood pressure and salt intake a UL has been set at 5.8 grams of
salt per day. For those without salt-sensitivity, no toxic level of sodium intake has been
documented as long as water needs are met and the kidneys are functioning properly.
Another concern with high-sodium intakes involves the mineral calcium. A high-sodium
intake increases calcium excretion, thus increasing the risk of bone loss.

Dehydration, a depletion of body water, will cause symptoms more rapidly than a deficiency of
any other nutrient. For example, days and even weeks without some vitamins and minerals will
not cause deficiency symptoms, but an hour of exercise on a hot day can result in dehydration.
Water is an essential macronutrient; to maintain fluid balance, intake must equal losses.

diffusion of water is called osmosis; water moves across membranes from an area with
a lower particle concentration to an area with a higher particle concentration. Osmosis
not only drives the movement of water from one body compartment to another, but also
allows water from the diet to move from the lumen of the gastrointestinal tract into the
blood.
When the concentration of particles in one compartment is higher than in another,
water will move toward the compartment with the most dissolved substances.

Water bathes the cells of the body and lubricates and cleanses internal and external
body surfaces. Watery tears lubricate the eyes and wash away dirt, synovial fluid
lubricates the joints, and saliva lubricates the mouth, making it easier to chew and
swallow food. Water resists compression so it cushions body compartments such as the
joints and eyeballs against shock. The cushioning effect of water in the amniotic sac
protects the fetus as it grows inside a pregnant woman. Blood, which is mostly water,
flows through our bodies, delivering oxygen and nutrients to cells and returning waste
products to the lungs and kidneys for excretion. In addition, water functions in chemical
reactions and helps regulate body temperature.

Water functions in chemical reactions Water is an excellent solvent; glucose,

amino acids, minerals, and many other substances needed by body cells dissolve in
water. The chemical reactions of metabolism that support life take place in water. Water
also participates directly in a number of chemical reactions that join small molecules
together or break large molecules apart. Some of the reactions in which water
participates help maintain the proper level of acidity in the body.
The water in blood helps regulate body temperature by increasing or decreasing the
amount of heat lost at the surface of the body. When body temperature starts to rise,
the blood vessels in the skin dilate, causing blood to flow close to the surface where it
can release some of the heat to the surrounding air. The increased blood flow at the
surface is the reason your skin becomes red in hot weather or during strenuous activity.
In a cold environment the opposite occurs. The blood vessels in the skin constrict,
restricting the flow of blood near the surface and conserving body heat.
**Alcohol inhibits the activity of ADH, increasing water loss. Some of the effects of a
hangover from consuming too much alcohol are due to dehydration.

Feeling thirsty tells you to drink The need to consume water is signaled by the
sensation of thirst. Thirst is caused by dryness in your mouth as well as signals from the
brain. Your mouth becomes dry because less water is available to make saliva. Thirst
signals arise when the thirst center in the brain senses a decrease in the amount of fluid
and an increase in the concentration of dissolved substances in blood. Together, your
dry mouth and signals from your brain make you feel thirsty and motivate you to drink.
Thirst is a powerful urge, but it cannot be relied on to regulate how much water is in the
body. The sensation of thirst often lags behind the need for water and you dont or cant
always drink when you are thirsty. Not drinking enough to replace losses can be a
problem for athletes exercising in hot weather. They lose water rapidly but do not feel
thirsty until they have lost so much body water that their performance has been
compromised.1 To maintain adequate fluid balance it is recommended that athletes drink
every few minutes whether or not they feel thirsty.
The kidneys regulate water lost in the urine
Other water losses are not regulated The amount of water lost in feces and sweat
and through evaporation is not regulated. Under certain circumstances these losses can
be great enough to be a danger to health and life.