LIQUID Retrieval and Hydration
Body Water Balance
Daily water balance depends on the net difference between water intake and water loss. Fluid intake is derived from daily consumed fluids, nutrients and metabolism.
1. Water intake from liquids : 1.2 L liquid is taken daily with liquids. Exercise and temperature increases the amount of fluid consumption increases 5-6 times normal. The biggest problem that occurs at this time is dehydration (loss of body water).
2. Water intake from food: Most of the nutrients, especially fruits and vegetables, contain a significant amount of water. 1L of water is taken from daily average foods.
3. Water from metabolism: When foods are used for energy formation, they break down to carbon dioxide and water. This water is known as metabolic water and accounts for about 25% of the daily water needs of people who live a sedentary life. 300mL of metabolic water is formed daily.
In contrast, water is removed from the body by urine, skin, respiration and feces.
1. Loss of water through the skin: Physical activity-heat stress during the main way of water loss sweating. Water is also lost by the sweat produced by the sweat glands found under the skin. Sweating rate; age, sex, body surface, intensity and duration of exercise, temperature compliance, environmental temperature and humidity. In humans, fluid loss by sweating may exceed 30 g / min or 1.8 kg / h. It was determined that 2-3 L sweating per hour may occur in individuals exercising intensively in hot and humid conditions. Significant changes in sweating rates (0.29 to 2.37 L / h) are also observed depending on the type and intensity of activity performed during the day. If this fluid is not replaced, dehydration develops. With sweating, fluid loss occurs in all parts of the body. As a result of a decrease in fluid in the blood, there is also an increase in the concentration of electrolytes in body fluids. The most lost electrolyte in sweating during physical activity is sodium, while less potassium is lost. This value depends on the diet consumed, the degree of dehydration and the temperature of the climate. Dehydration occurs before a sense of thirst develops. So dehydration has already developed when a sense of thirst has developed.
2.Water loss of urine: Under normal conditions, approximately 99% of 140-160 L of water filtered through the kidneys is absorbed back from the kidneys. As a result, the volume of urine excreted from the kidney varies between 1-1.5 L per day. The body requires 15 mL of water per 1 g of solids, such as metabolic degradation products. For this reason, supplying most of the energy from proteins during the day will also cause water loss from the body.
3. Water loss by inhalation: 250-350 mL of water is lost per day in the form of small water droplets by exhaling the inhaled air. Physical activity further increases the amount of this beat. 4. Loss of water with faeces: Digestive system losses are low unless an individual has diarrhea. 100-200 mL of water disappears through the intestines. With diarrhea and vomiting, this loss increases to 1500-5000 mL.
Fluid and Electrolyte Requirement and Affecting Factors
There are many factors that affect the water balance of healthy individuals. These;
-Environmental conditions; When the temperature of the environment is too high and humid, sweating mechanism can not eliminate this heat in the individual heat diseases (heat shock, etc.) occurs. Muscle contraction produces heat that is carried from the active muscles into the blood and body center. As the activity duration increases, a large amount of heat is produced in the internal tissues of the body. Ambient temperature can be increased from 37 ° C to 40 ° C even under normal conditions. However, in very hot and humid conditions or in excess of clothing, body temperature can easily rise to 41-42 ° C. Wearing thick or impermeable clothing greatly increases heat stress and leads to unexpected high sweat losses. At these temperatures, especially the brain cells are destroyed. In this case, excessive fatigue, fatigue, headache, dizziness, sweat discharge, confusion, staggering falls, loss of consciousness, such as many symptoms occur.
If an individual's body water balance deteriorates for a long time, it consumes sufficient fluid and electrolytes, it is ensured that “normal hydration” means body water.
How is the status of hydration assessed?
There are some methods used to evaluate the hydration status. Plasma osmolality, plasma volume, liquid regulating hormones and bioelectrical impedance measurements are complex measurement methods. However, more practical methods should be used since these methods have some limitations such as high cost and impracticality.
However, the most common practical measure to determine the hydration status is to measure body weight. The body weight value of a well hydrated individual whose energy balance is maintained in the morning should be constant and fluctuations in body weight should be <1%.
Urine color is an inexpensive, practical and relatively reliable method of assessment of hydration status. Normal urine color is defined as light yellow, while severe dehydration is defined by brownish-green urine color. Caution should be exercised when consuming liquid in fast and excessive amounts, and in the case of consuming certain vegetables and vitamin supplements, as the urine color will be affected and misinterpretations may be caused. In fact, although the color of the urine is uncertain, it is a good method for the individual to evaluate the hydration status by himself. Below is the scale used to assess urine color.
What is Fluid Requirement?
Authorities recommend daily 2.5 L fluid intake for female individuals and 3.5 L for male subjects. However, these recommendations do not necessarily mean requirements. Daily fluid intake should be specific to the individual taking into account the above-mentioned fluid intake-loss conditions and hydration status assessment methods. In this case, the best type of beverage that individuals will choose is clean water. This is followed by buttermilk, freshly squeezed juices, plain soda, tea and coffee. The negative effects of sparkling and still beverages containing sugar on body weight gain and development of chronic diseases should not be forgotten.
In addition to inadequate fluid intake by individuals, excessive fluid intake (more than sweat loss) can cause fluid balance to deteriorate. This is also called “water intoxication” or “water poisoning”. However, dehydration is generally more common. However, hyponatremia due to excessive fluid intake is more dangerous.
Caffeine is found in many foods and beverages. Although moderate caffeine consumption does not have a negative effect on dehydration, it is necessary to pay attention to the amount of food and drink containing caffeine during the day.
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