WaterWater

is the most critical is the most critical nutrient for nutrient for

sustaining lifesustaining life

How much of our body is How much of our body is water?water?

1. About 2/3 or 60-1. About 2/3 or 60-75%75% ¾ water found in ¾ water found in

Blood Cells, much in Blood Cells, much in muscles and brain.muscles and brain.

Fruits and Fruits and Vegetables are Vegetables are about 95%about 95%

Meat is about 75%Meat is about 75%

2. Water is critical for survival. 2. Water is critical for survival. People can live for about 6 weeks People can live for about 6 weeks

without food, but only a few days without food, but only a few days without water.without water.

Why do we need so much Why do we need so much water?water? 1. Transportation1. Transportation

Move nutrients through Move nutrients through the digestive tractthe digestive tract

2. Waste removal2. Waste removal To filter out pollutants To filter out pollutants

and toxinsand toxins 3. Heat Regulator3. Heat Regulator

You perspire to cool You perspire to cool the body.the body.

4. Coat and lubricate 4. Coat and lubricate body joints.body joints.

5. Chemical Reactions that sustain the body5. Chemical Reactions that sustain the body Water helps break down food into nutrients before Water helps break down food into nutrients before

they pass through the intestinal wall into the they pass through the intestinal wall into the bloodstream.bloodstream.

6. Breathing6. Breathing When you inhale your body adds moisture so the When you inhale your body adds moisture so the

lungs can process it. As you exhale, water is lungs can process it. As you exhale, water is removed from the lungs.removed from the lungs.

7. Overall well-being7. Overall well-being You feel better and have more energy when You feel better and have more energy when

enough water is in your body.enough water is in your body.

Water is needed in the Water is needed in the body body

We would Die in a few We would Die in a few days without water.days without water.

Water acts as a Water acts as a diluter. Without diluter. Without sufficient water, fiber sufficient water, fiber does no good. Fiber does no good. Fiber absorbs water absorbs water allowing waste to allowing waste to move freely. move freely.

Helps Prevents Helps Prevents Constipation. Constipation.

Water and Weight LossWater and Weight Loss

Helps flush out Helps flush out toxins and fattoxins and fat

Helps one feel full Helps one feel full without calorieswithout calories

Just Just replace some of replace some of the high calorie foods the high calorie foods you eat with fruits, you eat with fruits, vegetables and other vegetables and other water dense foodswater dense foods that that keep you just as fullkeep you just as full

4. You lose 2-3 quarts quarts of 4. You lose 2-3 quarts quarts of water each day.water each day.

5.  To get the water needed, health 5.  To get the water needed, health experts recommend that teens and experts recommend that teens and adults drink 8-12 cups each day.adults drink 8-12 cups each day. According to your body and based on According to your body and based on

the formula (next slide), how much the formula (next slide), how much water should YOU be drinking? water should YOU be drinking?

How Much is Necessary?How Much is Necessary?

8 Cups a day, or8 Cups a day, or A good estimate is to take A good estimate is to take

your body weight in pounds your body weight in pounds and divide that number in and divide that number in half. That gives you the half. That gives you the number of ounces ofnumber of ounces of water water per day that you need to per day that you need to drink. For example, if you drink. For example, if you weigh 160 pounds, you weigh 160 pounds, you should drink at least 80 should drink at least 80 ounces of water per day. If ounces of water per day. If you exercise you should you exercise you should drink another 8 ounce glass drink another 8 ounce glass of water for every 20 of water for every 20 minutes you are active.minutes you are active.

1 gulp generally = 1 ounce of fluid. 1 gulp generally = 1 ounce of fluid. Test it: Test it: Fill up an 8oz /1cup glass of Fill up an 8oz /1cup glass of

water. Take gulps until the water is water. Take gulps until the water is gone, counting gulps as you go. How gone, counting gulps as you go. How many gulps make up a cup for you?many gulps make up a cup for you?______________________. .

Use this information at drinking fountains to Use this information at drinking fountains to make sure that you are drinking enough.make sure that you are drinking enough.

People who don’t drink enough People who don’t drink enough water every day become water every day become dehydrated.dehydrated.

Signs of DehydrationSigns of Dehydration Dark Urine/Strong Odor/Low VolumeDark Urine/Strong Odor/Low Volume Dark Sunken EyesDark Sunken Eyes Low Energy/FatigueLow Energy/Fatigue Irritability/Emotional InstabilityIrritability/Emotional Instability Dry skin - Loss of Skin ElasticityDry skin - Loss of Skin Elasticity Dry lipsDry lips ConstipationConstipation Dizziness and light-headednessDizziness and light-headedness NauseaNausea Muscle fatigueMuscle fatigue

Thirst is a sign of dehydration, but Thirst is a sign of dehydration, but by the time you feel it, you have by the time you feel it, you have already lost a significant amount of already lost a significant amount of water.water.

  How do you prevent dehydration?How do you prevent dehydration? Drink water regularly throughout the Drink water regularly throughout the

day and not just when you are thirsty.day and not just when you are thirsty. Don’t pass the sink without getting a drink.Don’t pass the sink without getting a drink.

At least 1/2 the fluids you drink At least 1/2 the fluids you drink should be plain water. The remainder should be plain water. The remainder can come from milk, 100% juice, and can come from milk, 100% juice, and other beverages. other beverages.

Beverages that contain caffeine don’t Beverages that contain caffeine don’t count towards water requirements count towards water requirements because it promotes water loss by because it promotes water loss by increasing the flow of urine.increasing the flow of urine.