liquid assets: the value of fluids to your health presented by: barbara ames montgomery county agent...

Liquid Assets:Liquid Assets:The Value of Fluids to Your The Value of Fluids to Your

HealthHealthPresented by: Barbara Ames Montgomery County Agent Family and Consumer Sciences

K-State Research and Extension

What Is:What Is:

• The most abundant The most abundant compound in your body?compound in your body?

• Used by every system in your Used by every system in your body?body?

• The most important (but most The most important (but most forgotten) nutrient?forgotten) nutrient?

WWAATTEERR

Your body is mostly Your body is mostly water.water.• Water is 55% - 75% of adult body Water is 55% - 75% of adult body

weight.weight.

• Adults contain 10 to 12 gallons of Adults contain 10 to 12 gallons of water.water.

• The leaner the person the higher the %.The leaner the person the higher the %.– Muscle is about 70% water.Muscle is about 70% water.– Body fat is about 25% water.Body fat is about 25% water.– Bones are about 22% waterBones are about 22% water

Water…Protecting Your Water…Protecting Your AssetsAssets

• Transportation.Transportation.

• Lubrication.Lubrication.

• Digestion.Digestion.

• Temperature control.Temperature control.

• Cellular work.Cellular work.

• Waste removal.Waste removal.

Protecting your Assets:Protecting your Assets:

Water and your Water and your brain.brain.

• Brain tissue consists of 85% water.Brain tissue consists of 85% water.

• Dehydration can cause fatigue, dizziness, Dehydration can cause fatigue, dizziness, headaches, confusion and disorientation.headaches, confusion and disorientation.

• Dehydration may play a role in depression Dehydration may play a role in depression and migraines.and migraines.


Water and your Water and your muscles.muscles.

• Muscles are around 70% water.Muscles are around 70% water.

• A small fluid loss will affect function.A small fluid loss will affect function.

• Dehydration can cause muscle weakness, Dehydration can cause muscle weakness, cramping and loss or coordination.cramping and loss or coordination.


Water and your Water and your kidneys.kidneys.

• Waste products like Urea and Lactic Waste products like Urea and Lactic Acid must be dissolved in water for Acid must be dissolved in water for effective removal.effective removal.

• Dehydration can cause your kidneys Dehydration can cause your kidneys to work harder at removing wastes to work harder at removing wastes and cause kidney damage.and cause kidney damage.


Water and Breathing.Water and Breathing.

• We lose ½ to 1 liter of water every day We lose ½ to 1 liter of water every day just by breathing.just by breathing.

• Water promotes oxygen intake and Water promotes oxygen intake and facilitates carbon dioxide output.facilitates carbon dioxide output.

• Dehydration can cause difficulty Dehydration can cause difficulty breathing.breathing.


Water and your Water and your back.back.

• Water stored in the spinal column Water stored in the spinal column supports 75% of your body weight.supports 75% of your body weight.

• Joints in the spinal column are Joints in the spinal column are dependent on the hydraulic properties dependent on the hydraulic properties of water stored in the discs.of water stored in the discs.

• Dehydration can cause back pain.Dehydration can cause back pain.


Water and your Water and your joints.joints.

• Water helps lubricate joints.Water helps lubricate joints.

• Proper hydration decreases damage Proper hydration decreases damage caused by friction.caused by friction.

• Dehydrated joints will deteriorate Dehydrated joints will deteriorate faster over time than well hydrated faster over time than well hydrated joints.joints.


Water and weight Water and weight loss.loss.

• Water contains no calories and helps Water contains no calories and helps reduce appetite.reduce appetite.

• Water assists the body in Water assists the body in metabolizing fats.metabolizing fats.

• When you feel hungry, your body is When you feel hungry, your body is often only dehydrated.often only dehydrated.

Water…Water… Reducing your Reducing your LiabilitiesLiabilities • Water is expelled:Water is expelled:

– By your skin as perspiration.By your skin as perspiration.– By your lungs as water vapor By your lungs as water vapor

exhaled.exhaled.– By your kidneys as urine.By your kidneys as urine.– By your intestine in feces.By your intestine in feces.

• Drinking plenty of fluids reduces Drinking plenty of fluids reduces your risk of dehydration.your risk of dehydration.

Reducing your Liabilities:Reducing your Liabilities:

DehydrationDehydration

• Dehydration happens when water Dehydration happens when water output exceeds water input.output exceeds water input.

• Fluid loss equivalent to 1- 4% of body Fluid loss equivalent to 1- 4% of body weight can result in fatigue, weakness, weight can result in fatigue, weakness, headache and other difficulties.headache and other difficulties.

• Fluid loss of 5 -10% can result in heat Fluid loss of 5 -10% can result in heat exhaustion and heat stroke.exhaustion and heat stroke.


But I’m Not Thirsty!But I’m Not Thirsty!

• Thirst occurs when a person has already Thirst occurs when a person has already lost 0.8% to 2% of their body weight.lost 0.8% to 2% of their body weight.

• Your body can loose 6 to 8 pounds of Your body can loose 6 to 8 pounds of body fluid per hour of strenuous body fluid per hour of strenuous physical activity.physical activity.

• Measuring body weight is a better Measuring body weight is a better indicator of fluid loss than thirst.indicator of fluid loss than thirst.



• Children should be monitored carefully.Children should be monitored carefully.– Bodies generate more heat relative to size.Bodies generate more heat relative to size.– Have more skin surface relative to body Have more skin surface relative to body

size.size.– Don’t instinctively drink enough to replace Don’t instinctively drink enough to replace

what their body loses.what their body loses.

• Breaks should be taken every 15 Breaks should be taken every 15 minutes during activity to drink at least minutes during activity to drink at least ½ cup of fluid.½ cup of fluid.



• Older adults are especially at risk:Older adults are especially at risk: -Ability to sense thirst declines with age.-Ability to sense thirst declines with age.

-May forget to drink enough liquid.-May forget to drink enough liquid.-Percent of body water decreases with age -Percent of body water decreases with age

so there is a smaller margin of safety.so there is a smaller margin of safety.

• Lack of fluids is one of the most frequent Lack of fluids is one of the most frequent reasons people over age 65 go to the hospital.reasons people over age 65 go to the hospital.


Drink how much?Drink how much?

• At least 6 cups of fluids daily for At least 6 cups of fluids daily for adults.adults.

• About 34 ounces of fluids for every About 34 ounces of fluids for every 1,000 calories expended.1,000 calories expended.

• A pint of fluid for every pound of A pint of fluid for every pound of body weight lost.body weight lost.

• More if urine is dark and scanty.More if urine is dark and scanty.• More in cases of fever, diarrhea, More in cases of fever, diarrhea,

vomiting, serious burns, etc.vomiting, serious burns, etc.


Is water my only Is water my only choice?choice?

• Cool water remains the best drink for Cool water remains the best drink for keeping humans hydrated.keeping humans hydrated.

• Other sources include milk, 100% Other sources include milk, 100% fruit juice, melons, tomatoes, soups fruit juice, melons, tomatoes, soups and broths, etc.and broths, etc.– Add calories to your diet.Add calories to your diet.– Also add important nutrients.Also add important nutrients.


Is water my only Is water my only choice?choice?

• Watch out for sugary drinks!Watch out for sugary drinks!– Contain excess calories.Contain excess calories.– Pull body fluids into stomach and Pull body fluids into stomach and

intestine.intestine.

• Watch out for drinks with caffeine .Watch out for drinks with caffeine .– Have a diuretic effect.Have a diuretic effect.


Is water my only Is water my only choice?choice?• Sports Drinks…yes or no?Sports Drinks…yes or no?

– Not generally needed for activities less Not generally needed for activities less than one hour.than one hour.

– Can be beneficial to supply fluid and Can be beneficial to supply fluid and carbohydrate for activities over one hour or carbohydrate for activities over one hour or in extreme temperature and/or humidity. in extreme temperature and/or humidity.

– Can be beneficial to replace fluid and Can be beneficial to replace fluid and electrolytes in activities over three hours.electrolytes in activities over three hours.


What about Bottled What about Bottled Water?Water?• A good choice for some:A good choice for some:

– Convenient.Convenient.

– May have better taste and smell.May have better taste and smell.

– Chlorine not added.Chlorine not added.

– May have added minerals.May have added minerals.

– Regulated by FDA.Regulated by FDA.


What about Bottled What about Bottled Water?Water?• Be aware of this:Be aware of this:

– Expensive.Expensive.

– May not contain fluoride.May not contain fluoride.

– Long term storage may result inLong term storage may result in off-odor and taste.off-odor and taste.

– Manufacture dates not required.Manufacture dates not required.

Healthy Rate of ReturnHealthy Rate of Return

•Consistent deposits Consistent deposits of liquid assets can of liquid assets can contribute to large contribute to large dividends of good dividends of good health.health.

Liquid Assets:Liquid Assets:The Value of Fluids to Your HealthThe Value of Fluids to Your Health

What Questions Do You Have?

K-State Research and Extension

Presented by: Barbara Ames Montgomery County Agent, FCS

liquid assets: the value of fluids to your health presented by: barbara ames montgomery county agent...

Documents

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cause kidney damage