Topic 8: Water and Electrolyte Minerals

In healthy and pre-hypertensive individuals, which of the following is NOT a lifestyle factor recommended for lowering blood pressure? regular physical activity losing weight if overweight or obese not drinking alcohol to excess taking blood pressure lowering medications adopting a DASH eating pattern

taking blood pressure lowering medications

Foods, such as fruits, vegetables, and animal flesh are good sources of water. True or False

true

In a healthy person under modern living conditions, light colored urine is an indication that they are well hydrated. True or False

true

Replacing sugar sweetened beverages with drinking water reduces the risk of obesity. True or False

true

The DASH diet reduced blood pressure in people with hypertension and people with normal blood pressure. True or False

true

The Follow-up DASH study confirmed the findings of the original DASH diet and also showed that lower sodium intakes decrease blood pressure. True or False

true

While sodium affects BP, many other dietary factors do too. True or False

true

The most important thing Americans can do to improve their health is to drink more water. True or False

False

While most cases of hypertension (HTN) are not caused by high sodium intake, everyone benefits from limiting their sodium intake for all of the following reasons EXCEPT Blood pressure increases as sodium intake increases. Risk for cardiovascular events increases as blood pressure increases. Blood pressure levels below 120/80 are associated with lower CVD risk. Low sodium intake helps with weight loss and thus lowers CVD risk.

Low sodium intake helps with weight loss and thus lowers CVD risk.

Which is the biggest source of sodium in our diet? processed foods salt added at the table salt added during cooking at home sodium naturally occurring in fresh foods

processed foods

Thirst is a sign that toxic levels of metabolites are in our blood because we are dehydrated. True or False

false

Which of the following conditions increases water loss from the body? Check ALL that apply. fever high fiber intake high protein intake clothing or gear that prevent sweat from evaporating high sodium intake

fever high fiber intake high protein intake clothing or gear that prevent sweat from evaporating high sodium intake

In the comparison of 13 beverages, which beverages were MORE hydrating than water? Check ALL that apply. beer coffee tea orange juice milk cola

milk

Which of the following is FALSE about caffeine? Research in dehydrated athletes shows that caffeine-containing beverages can rehydrate as well as pure water. Habitual caffeine consumption has no negative effect on water balance. The body quickly (within a few days) adapts to new levels of caffeine intake. Caffeine is not a diuretic which explains why caffeine-containing beverages are not dehydrating.

Caffeine is not a diuretic which explains why caffeine-containing beverages are not dehydrating.

Which of the following is FALSE about dehydration? Dehydration is scientifically defined as a loss of any body water at all. Even if someone doesn't consume any fluids, daily body water losses under normal modern living conditions will not exceed 1%. Negative effects of dehydration will only be seen with fluid deprivation longer that 1 day or heavy sweat losses. A 2% loss of body water is the level of dehydration where negative effects are seen.

Dehydration is scientifically defined as a loss of any body water at all.

Which of the following is FALSE about potassium? Diets high in processed foods and low in fresh, whole foods provide the recommended amount of potassium. During processing, the potassium content of foods decreases. The typical American diet increases the risk for developing high blood pressure because it tends to be low in potassium and high in sodium.

Diets high in processed foods and low in fresh, whole foods provide the recommended amount of potassium.

Which of the following is FALSE about water loss from the body? The more one drinks, the more water is excreted because the body cannot store water. The body is constantly losing water from evaporation from the skin and lungs (insensible water loss). Dry environments increase insensible water loss. Body heat is released when water evaporates from the skin and this cools the body. Exercising in a humid environment decreases water loss from sweating.

Exercising in a humid environment decreases water loss from sweating.

Which of the following is FALSE about thirst? For most people, simply drinking fluids in response to thirst is sufficient to meet water needs. The elderly are at high risk for dehydration because they have a blunted sense of thirst. Intense exercise enhances our sense of thirst, therefore we do not need to drink during heavy exercise until we feel thirsty.

Intense exercise enhances our sense of thirst, therefore we do not need to drink during heavy exercise until we feel thirsty.

Which of the following is TRUE about sodium in foods? Check ALL that are true. Salt and other additives contribute sodium to processed foods. Tasting a food for saltiness will tell someone if a food is high in sodium. The only way to truly know the sodium content of packaged foods is to look at the Nutrition Facts. Canned foods are always high in sodium. A high sodium food is one that provides 20% or more of the daily value. If a packaged food has less than 5 ingredients, a consumer can be assured it is low in sodium.

Salt and other additives contribute sodium to processed foods. The only way to truly know the sodium content of packaged foods is to look at the Nutrition Facts. A high sodium food is one that provides 20% or more of the daily value.

Which of the following is CORRECT about how the body responds to eating a high sodium meal? Check ALL that are correct. Sodium absorbed by the small intestine increases sodium concentration in the blood. Increased blood sodium concentration is detected by the kidneys. When blood sodium levels rise, we feel thirsty. The kidneys respond to increases in antidiuretic hormone (ADH) by conserving water. Drinking water in response to thirst increases blood volume and blood pressure. The hypothalamus responds to a rise in blood pressure by reducing ADH production. The kidneys respond to a rise in blood pressure by increasing urine output. When our thirst is quenched this means our body water stores are full.

Sodium absorbed by the small intestine increases sodium concentration in the blood. Increased blood sodium concentration is detected by the kidneys. The hypothalamus responds to a rise in blood pressure by reducing ADH production. The kidneys respond to a rise in blood pressure by increasing urine output.

Which of the following is TRUE about sports drinks? Check ALL that are true. Sports drinks can re-hydrate better than pure water because sports drinks contain sodium. People under heavy sweat conditions and rehydrating after heavy sweat losses tend to drink more fluid when they have sports drinks than when water is available. The sodium in sports drinks actually prevents proper re-hydration after heavy sweat loss; sports drinks are just a gimmick. Sports drinks are only recommended for athletes. Everyone who experiences high sweat losses needs a sports drink for rehydration because they are specially formulated to be provide the precise level of sodium needed.

Sports drinks can re-hydrate better than pure water because sports drinks contain sodium. People under heavy sweat conditions and rehydrating after heavy sweat losses tend to drink more fluid when they have sports drinks than when water is available. Everyone who experiences high sweat losses needs a sports drink for rehydration because they are specially formulated to be provide the precise level of sodium needed. MAYBE

Which of the following is FALSE about the original DASH diet study? The 3 diets differed in the amount of processed and fresh, unprocessed foods they provided. The 3 diets in the study differed in the amount of sodium they provided. The 3 diets differed in the amount of fat, saturated fat, trans fat and cholesterol provided. The 3 diets differed in their content of the electrolyte minerals calcium, magnesium and potassium. The DASH diet revealed that sodium is not the only nutrient that affects blood pressure.

The 3 diets in the study differed in the amount of sodium they provided.

Because alcohol a diuretic, drinking a 12 fluid ounce beer only counts towards 6 fl oz of water intake. True or False

false

Half of Americans drink less than the recommendation, which means half of Americans are chronically dehydrated. True or False

false

High sodium intake is the leading cause of hypertension in the US. True or False

false

Pure drinking water is a better source of the molecule water than other beverages (e.g., juice, milk, soda, coffee). True or False

false

The AI for water is 8 glasses of drinking water per day. True or False

false

The best way to reduce sodium intake is to get rid of the salt shaker on the dinner. True or False

false

The re-hydrating benefits of sports drinks make them a healthier beverage than other fluids such as water, 100% fruit juice, or milk. True or False

false

A diuretic promotes urine production. True or False

true

Although caffeine is a diuretic, habitual caffeine consumption has no negative effect on water balance because our body quickly (within a few days) adapts to new levels of caffeine intake. True or False

true

Blood pressures goes up and down slightly throughout the day as the body's water status fluctuates. True or False

true

Consuming a high sodium meal can result in gaining some water weight. True or False

true

Sports drinks have which 3 key ingredients: water, CHO, caffeine water, sodium, caffeine water, CHO, sodium water, sodium, potassium

water, CHO, sodium