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Water

Published on Nov 21, 2015

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PRESENTATION OUTLINE

1.

What is water?

2.

Transport

Functions
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3.

Eliminates waste products

Functions
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4.

Functions

  • Water has a very high heat capacity (4.2kJ/kg).
  • Sweating.
  • Regulate body temperature.
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5.

Functions

  • Lubricants in our joints.
  • Shock absorber in our eyes, brain and spinal cord.
6.

Aquaporin

  • In 1992, Dr. Peter Agre discovered aquaporin.
  • Aquaporin 0 - in the lens of the eyes.
  • Aquaporin 1 - in parts of the nephron.
  • Aquaporin 5 - in the lacrimal and salivary gland and in the lungs.
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7.

More Benefits

  • Reduce blood viscosity.
  • Enhanced performance.
  • Slower exhaustion from intense activity.
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8.

Recommended intake

  • Typically 2-2.8L/day.
  • 1.2L from liquid.
  • 0.3L from metabolism.
  • 0.8-1L from food.
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9.

Who benefits from it?

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10.

Recommended intake

  • Athletes who train in a hot environment may need to consume 5 to 6 times more than normal recommended intake.
  • Do maths!
11.

Everyone!

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12.

It is a need to:

  • Buffer from temperature changes.
  • Ensure water balance.
  • Ensure acid-base balance.
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13.

Who else?

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14.

Athletes!

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15.

Water in sports

  • Studies showed that 2% of dehydration decreases athlete's performance by 20%.
  • Enhance performance as nutrients and oxygen are delivered to the body tissues efficiently.
  • Elimination of lactic acid.
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16.

What if...

a person does not consumes enough water?
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17.

Deficiency

Known as dehydration.
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18.

Signs of dehydration

  • Thirsty
  • Weakness
  • Palpation
  • Confusion
  • Fainting
  • Decreased urine output
  • Lack of concentration
19.

Ways to prevent

  • Regularly drink water.
  • Consume more fruits and vegetables which are rich in water content.
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20.

NATA's suggestion

For athletes,
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21.

Ways to prevent

  • Establish a hydration protocol.
  • Begin all exercise sessions well hydrated.
  • Fluid containing CHO is recommended for athletes.
  • Encourage coaches to mandate rehydration during practices.
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22.

What if...

a person consumes too much water?
23.

Fatal Water Overdose

A person may suffer from...
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24.

Water intoxication

  • Hyponatremia
  • Blood sodium concentration below 135 millimoles per litres
25.

Diuretics

Cure?
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26.

Conclusion

  • When you are thirsty, you are already dehydrated.
  • Drink but not too much.
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27.

Suggestion

  • I suggest that lecturers give students more frequent toilet breaks.
  • Students are sometimes dehydrated.
  • They are afraid of drinking too much water.
  • Go to toilet = missed lecture.
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