Lesson 8 - Mandatory class assignment PDF

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Mandatory class assignment ...

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Lesson Overview In this lesson we will examine how hydration affects our bodies. We will explore the different situations that can happen when the body’s fluid levels are out of balance. We will also review alcohol consumption and its effect on nutrition and overall health. An additional component of this lesson will be to compare some of the alternative types of beverages; sports drinks, vitamin waters, etc. that our available for consumption. Learning Objectives After successfully completing this lesson, you will be able to:     

Explain the role of fluid balance in the human body Investigate how much fluid we need to maintain healthy body function Explain hydration, dehydration, and over hydration Review marketed beverages; enhanced waters and sports drinks Explain alcohol consumption and its effect on nutrition and overall health

Fluid Balance in the Human Body: Hydration, Dehydration, and Overhydration Fluids are extremely important for us and are characterized by their ability to move freely, changeably, and adaptable to the container that holds it. Water is the main component of our body. It is one of the essential nutrient groups. Our body is made up of 50-70% of water. 2/3 of that is intracellular, actually inside the walls of the cells.

(Figure 8.1 page 227 from text) It is important to stay hydrated. We need to consume water throughout the day. Most of us live in a dehydrated state and don’t consume the appropriate amounts of water in a day. We should be hydrating even when we don’t feel thirsty. Thirst is the signal to our body that says we need fluid. Water is the substance that helps to dissolve, mix, and break apart other substances in our body. Water is crucial in the digestion process, nutrient transport, protection of organs, lubrication of joints, and temperature regulation.

(Figure 8.2 page 228 from textbook) The functions of fluids in our body are essential to life. Fluid is a solvent and helps to transport nutrients throughout our blood system. It is our kidneys that help to regulate our water balance through urine production. The other mechanisms that release water from the body include sweat, respiration, and excretion of feces. Fluid is used when the kidneys filter unwanted substances from our blood, dilute them with water and create urine. The lighter the shade of yellow your urine is, the better hydrated you are. If your urine is dark then you are dehydrated because there isn’t enough water in the body to dilute what the kidneys have taken out of your system. Maintaining blood volume is another function of fluid. Anytime you give blood they want you to stay hydrated to maintain fluid volume. Body temperature is

a function regulated by hydration levels. Fluid is how our system maintains appropriate body temperature. When it gets hot outside you perspire to cool your body down. Fluids protect and lubricate organs. Your cerebral spinal fluid that protects your spinal cord and brain acts as a shock absorber. An amniotic fluid sac protects a fetus in the mother’s womb. Fluid in our eyes helps to keep the eyes clear of debris. If we get something in our eye our eye waters until the foreign object is removed. Saliva helps with the breakdown of food at the beginning of the digestive process. In order to maintain fluid balance our body will retain fluid when we are dehydrated and get rid of fluid through urine when we are over-hydrated. If you aren’t used to consuming the appropriate amounts of fluid throughout the day, begin gradually to increase water intake throughout the day because you will find you will need to go to the restroom more frequently initially, but your body will get used to being appropriately hydrated. Diuretics enhance fluid loss. Caffeine and weight loss drugs are examples of substances that make us lose water weight. Water Fluid intake can occur through beverages and foods. For example, iceberg lettuce and watermelon are high water containing foods. The DRI recommendation of water consumption for men is 13 cups of fluid plus 700 ml of fluid from food. For women it is recommended they consume 9 cups of fluid plus 500 ml of fluid from food. This is a recommendation and each person may have slightly varied requirements based on their activity levels.

(Figure 8.3 page 230 text) Specialty waters are a high priced option. Plain water will hydrate your body better than the specialty waters. Some of the specialty waters and beverages may contain additional calories. Sports Drinks Sports drinks provide a fluid base with additional components like sodium and potassium. Sports drinks are not necessary for the average athlete working out in moderate heat and humidity. Sports drinks are a great fluid replacement drink when a person is losing a great deal of fluid through sweating. When it is hot and humid the body has a more difficult time cooling off. If an individual becomes over heated and is experiencing heat exhaustion, they need to stop exertion, drink fluids, and be moved to a cooler environment. If someone has stopped sweating and are red they need medical attention immediately and may be experiencing heat stroke which is life threatening. Alcohol Alcohol has an energy amount of 7 calories per gram of alcohol. Alcohol is not a nutrient because it is not an essential nutrient needed to sustain life. When alcohol is absorbed into the system it is dependent on whether or not it is consumed on an empty or full stomach. Absorption can occur in the stomach with no digestion needed when alcohol is consumed on an empty stomach. Absorption will occur in the small intestine if alcohol is consumed with food in the stomach. Women will feel the effects of alcohol faster and while consuming smaller amounts than males. This is due to the fact that women have fewer alcohol enzymes in the stomach so one-third more of alcohol is absorbed in the stomach. People can build tolerance for alcohol. Like jogging, the more a person practices jogging, the longer they can go before they feel the effects of jogging (getting tired). Drinking alcohol can be practiced and a person can consume more alcohol when they have built up tolerance before they feel the effects of the alcohol. If you practice drinking alcohol, you increase your tolerance, thus consuming more alcohol, prior to feeling the side effects.

Blood Alcohol Levels have specific behaviors associated with them and you should be aware of the point at which decisions become influenced by alcohol. The alcohol biphasic curve discusses dosage and what is the “optimal” dose before diminishing returns begin to happen. Alcohol is a drug and its depressant effects can seriously impair judgment. Alcohol Alcohol in Review

ONE STANDARD SERVING OF ALCOHOL EQUALS:    

12 ounces of beer or 10 ounces of microbrew 8 ounces of ice beer or malt liquor 4 ounces of wine or 10 ounces of wine cooler 1.25 ounces of 80-proof liquor (1 ounce of 100-proof)

Blood Alcohol Level (BAL) - Behavior By Numbers

(Adapted from: www.factsontap.org) The following descriptions are likely for those drinkers without tolerance. If you have tolerance, you’ll still be impaired at the level described, but you probably won’t notice/feel the effects of the alcohol until your BAL is higher. BAL .02%-.04%: You feel mildly relaxed, and maybe a little lightheaded. Your inhibitions are slightly loosened. BAL .05%-.06%: You feel warm and relaxed. Your behavior may become exaggerated as inhibitions continue to decrease, making you talk louder or faster or act bolder than usual. Emotions are intensified due to depression of brain chemicals, so your mood may intensify. BAL .08%-.09%: You believe you're functioning better than you actually are. At this level, you may start to slur your speech. Your sense of balance is probably off, and your motor skills are starting to become impaired. Your ability to see and hear clearly is diminished. Your judgment is being affected, so it's difficult for you to decide whether or not to continue drinking. Your ability to process information is impaired. Students may jokingly refer to this state of mind as “beer goggles”, but this BAL can have serious repercussions.

BAL .10%-.12%: At this level, you feel intoxicated. You lack coordination and balance. Your motor skills are markedly impaired, as are your judgment and memory. You probably don't remember how many drinks you've had. BAL .14%-.17%: You physically do not feel well. You have difficulty talking, walking, or even standing. Your judgment and perception are severely impaired. There is an increased risk of accidentally injuring yourself or others. This is the point when you may experience a blackout. BAL .20%: You feel confused, dazed, or disoriented. You need help to stand up or walk. If you hurt yourself, you probably won't realize it because you won't feel pain. You may experience nausea and/or vomiting. Your gag reflex is impaired, so you could choke if you do throw up. Since blackouts are likely at this level, you may not remember any of this. BAL .25%: All mental, physical, and sensory functions are severely impaired. You're emotionally numb. There's an increased risk of asphyxiation from choking on vomit and of seriously injuring yourself by falling or other accidents. BAL .30%: You're in a stupor. You have little comprehension of where you are. You may suddenly pass out at this point and be difficult to awaken.

BAL .35%: This blood alcohol level also happens to be the level of surgical anesthesia. You may stop breathing at this point. There have been college students who have died from alcohol overdose at BALs of .34% and above. BAL .40%: You are probably in a coma. The nerve centers controlling your heartbeat and respiration are slowing down. You’ll likely die without medical intervention.

Based on your biological gender and your approximate weight, these numbers represent what your blood alcohol level would be after consuming one serving of alcohol in one hour. (Pick the lower weight if you’re between two options.)

04 04

100 120 140 160 180 200 220 240 Male . .04 .03 .03 .02 .02 .02 .02 Female .05 .04 . .03 .03 .03 .02 .02

Metabolizing Alcohol The following example shows just how long it takes for the liver to metabolize all the alcohol after a night of heavy drinking. A student goes to a party with friends and has two drinks per hour from 7:00pm until 2:00am. At that point, his/her BAL is .19 (for many of you, your BAL would be even higher).

TIME

WHAT’S HAPPENING

BAL

2:00am

You head home to “sleep it off”

.19

3:00am

Bed is spinning, you feel nauseous

.175

5:00am

Sleeping restlessly

.145

7:00am

Alarm goes off, get up for class

.115

8:00am

Drive to school, still drunk

.10

9:00am

Go to class, feel like puking

.085

11:00am

Raging headache, dozing off in class

.055

1:00pm

Blow off afternoon class to take nap

.025

*You will not be completely sober until almost 3:00pm…over 12 hours from when you stopped drinking. The Alcohol Biphasic Curve – Point of Diminishing Return All drugs have an optimum dose…the amount which is most likely to give the best response while at the same time, avoid making someone sick. Alcohol is a central nervous system depressant and decreases/depresses inhibitions. At low doses, decreased inhibition may feel like a positive response. Examples of behavior caused by decreased inhibitions might include; talking to strangers, dancing, or acting more outgoing. However, as dose/drinking increases, we become more depressed and ultimately begin to feel worse.

At around .055% BAL, drinkers reach the point of diminishing returns. At this point, having one more drink will not make you feel any better; it will only make you more impaired. In other words, the “positive” feelings you experience with disinhibition, only exist at smaller doses. At BALs higher than .06, drinkers experience increasing depressant effects, like sleepiness, clumsiness and nausea. These symptoms get worse as more alcohol is consumed. If you are of age to consume alcohol and decide to drink that you consume alcohol in moderation and do not engage in any behaviors that could cause harm to yourself or someone else. The Many Shades of Urine The lighter the shade of yellow your urine is, the better hydrated you are. If your urine is dark then you are dehydrated because there isn’t enough water in the body to dilute what the kidneys have taken out of your system.

Figure 8.5 from Thompson and Manore page 238.

Lesson 8: Discussion 8 Actions for 'Lesson 8: Discussion 8' Subscribe Hide Description Review your lifestyle and research into different waters and sports drinks. Answer the followiong items in your discussion post: 1. Describe your lifestyle as it relates to beverage consumption. 2. Based on your current lifestyle, what fluid choices would be the most appropriate for you to consume? Explain your answer including the potential positive and negative effects on your helath that the fluid you chose might produce. Be sure to respond to at least 2 other posts for full credit.

Summary This lesson provided an opportunity for you to research information related to fluid balance. You were able to investigate the taste, cost, and benefit of various waters and sports drinks. You analyzed your dietary intake to determine what level of hydration you are and provided an explanation of how you could address your hydration levels to be healthy. You were able to learn how alcohol is related to the body and were provided an overview of blood alcohol level behaviors, standard servings of alcohol, and alcohol metabolism. Your self assessment of alcohol consumption should have provided an insight into any potential concerns you might have related to alcohol use....