Water and Nutrition Health Article

Results

Consuming adequate food and fluid before, during, and after exercise can help maintain blood glucose during exercise and also maximize exercise performance. Athletes should be well-hydrated before exercise commencement and should drink enough fluid during and after exercise to maintain homeostasis. The same rules apply to non-athletes who are participating in physical activity or are in conditions that increase dehydration. Careful attention to water intake and urine output should provide the best results.

Avoiding some beverages such as coffee, tea, alcohol and caffeinated soft drinks may reduce the risk of dehydration. These beverages are all diuretics (substances that increase fluid loss). Water in foods, especially fruits and vegetables, is a great source of fluid. Fruits and vegetables can contain up to 95 percent water, so a well-balanced diet is a good way to stay hydrated.

KEY TERMS

Dehydration—A deficit of body water that results when the output of water exceeds intake.

Diuretic—An agent or drug that eliminates excessive water in the body by increasing the flow of urine.

Electrolyte—A substance such as an acid, bases, or salt. An electrolyte's water solution will conduct an electric current and ionizes. Acids, bases, and salts are electrolytes.

Homeostasis—An organism's regulation of body processes to maintain internal equilibrium in temperature and fluid content.

Overhydration—An excess of body water that results when water intake exceeds output.

Health care team roles

All health care professionals should recognize the importance of promoting proper nutrition and hydration. Encouraging patients to follow nutrition guidelines for adequate vitamin and mineral intakes is critical.

Patient education

Patients and individuals can be educated regarding the importance of hydration by nutrition experts and physicians as well as the need for good nutrition. Individuals themselves can become familiar with concepts for healthy eating using a number of resources such as the Food Pyramid, which provides a visual guide to healthy eating. In addition, the U.S. Department of Agriculture and the U.S. Department of Health and Human Services have developed official dietary guidelines that include ten basic recommendations for healthy eating:

• Aim for a healthy weight.
• Be physically active each day.
• Let the Food Pyramid guide your food choices.
• Choose a variety of grains daily, especially whole grains.
• Choose a variety of fruits and vegetables daily.
• Keep food safe to eat.
• Choose a diet low in saturated fat and cholesterol, and moderate in total fat.
• Choose beverages and foods to moderate intake of sugars.
• Choose and prepare foods with less salt.
• If you drink alcoholic beverages, do so in moderation.

BOOKS

Mindell, Earl and Hester Mundis. Earl Mindell's Vitamin Bible for the 21st Century. London: Warner Books, 1999.

Rodwell-Williams, Sue. Essentials of Nutrition and Diet Therapy (With CD-ROM for Windows and Macintosh). London: Mosby-Year Book, 1999.

Speakman, Elizabeth and Weldy, Norma Jean. Body Fluids and Electrolytes 8th ed. London: Mosby Incorporated, 2001.

Workman, M. Linda Introduction to Fluids, Electrolytes and Acid-Base Balance. London: W B Saunders Co., 2001.

PERIODICALS

Beck, L.H. "The aging kidney. Defending a delicate balance of fluid and electrolytes." Geriatrics 55, no. 4 (2000): 26-28, 31-32.

Sawka, M.N. and Montain, S.J. "Fluid and electrolyte supplementation for exercise heat stress." American Journal of Clinical Nutrition 72, no. 2 Suppl. (2000): 564S-572S.

ORGANIZATIONS

American Dietetic Association. 216 W. Jackson Blvd. Chicago, IL 60606-6995. (312) 899-0040. <http://www.eatright.org/>.

Food and Nutrition Information Center Agricultural Research Service, USDA. National Agricultural Library, Room 304, 10301 Baltimore Avenue, Beltsville, MD 20705-2351. (301) 504-5719. Fax: (301) 504-6409. <http://www.nal.usda.gov/fnic/>. fnic@nal.usda.gov.

OTHER

Food and Nutrition Professionals Network. <http://nutrition.cos.com/>.

Nr-Space, et al. Fluids & Electrolytes CD-ROM. Delmar Publishers, 2001.

Crystal Heather Kaczkowski, MSc.