Water & Electrolytes

Nota:

• all information in this mind map  referenced from the US National Institute of Health http://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx

1. Water
   1. Function
      1. Maintains homeostasis in the body and allows for transport of nutrients to cells and removal and excretion of waste products of metabolism
      2. The human body is made up from nearly 2/3 water and so it's really important to drink enough fluid to stay hydrated and healthy.
   2. DRI

      Nota:

      • DRI = Dietary Reference Intakes
      1. Adequate Intake (AI)

         Nota:

         • Recommended Dietary Allowance (RDA): average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy people. Adequate Intake (AI): established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy.
         • Recommended intakes for water are based on median intakes of generally healthy individuals who are adequately hydrated; individuals can be adequately hydrated at levels below as well as above the AIs provided. The AIs provided are for total water in temperate climates.
         1. Females 19-70 + 2.7 litres/a day
         2. for other age/gender groups- link in note

            Nota:

            • full information for all other age/gender DRIs see the US National Institute of Health http://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx
      2. Upper Intake Level (UL)

         Nota:

         • Upper Intake Level (UL): maximum daily intake unlikely to cause adverse health effects.
         1. No UL because normally functioning kidneys can handle more than 0.7 L (24 oz) of fluid per hour
   3. Selected Food Sources
      1. All beverages
      2. Moisture in food accounts for about 20% of total water intake.
2. Electrolytes
   1. Sodium
      1. Function
         1. Maintains fluid volume outside of cells and thus normal cell function.
      2. DRI
         1. Adequate Intake (AI)

            Nota:

            • The AI is set based on being able to obtain a nutritionally adequate diet for other nutrients and to meet the needs for sweat losses for individuals engaged in recommended levels of physical activity. Individuals engaged in activity at higher levels or in humid climates resulting in excessive sweat may need more than the AI.
            1. female 9-50 1.5g/day
            2. for other age/gender groups- link in note

               Nota:

               • for full information for all other combinations of age/gender DRIs see the US National Institute of Health http://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx
         2. Upper Intake Level (UL)

            Nota:

            • The UL applies to  healthy individuals without hypertension; it thus may be too high for individuals who already have hypertension or who are under the care of a health care professional.
            1. female/male 14-70+ 2.3g/day
      3. Selected Food Sources
         1. foods to which sodium chloride (salt) /benzoate/phosphate have been added; salted meats, nuts, cold cuts, butter, salt added to foods in cooking. Salt is ~ 40% sodium by weight.
   2. Chloride
      1. Function
      2. DRI
         1. Adequate Intake (AI)
         2. Upper Intake Level (UL)
      3. Selected Food Sources
   3. Potassium
      1. Selected Food Sources
      2. Function
      3. DRI
         1. Adequate Intake (AI)
         2. Upper Intake Level (UL)
   4. Inorganic Sulfate
      1. Selected Food Sources
      2. Function
      3. DRI
         1. Adequate Intake (AI)
         2. Upper Intake Level (UL)