Water

Often called the “forgotten nutrient” Most important for our survival Can live for several weeks without food, but only a few days without water

About 50 – 75% of your body weight is water Decreases as obesity increases Decreases with age (newborn approx. 75%) Average for adults is 57 – 60 % Recommended you drink 6 – 8 glasses of water daily to replenish water loss

Functions: 1. Used to move nutrients through the digestive tract 2. Needed to remove waste products 3. Acts as a diluter. Without sufficient water, fibre does no good. Fibre absorbs water thus allowing waste products to move freely through the digestive tract, and thus preventing toxic waste from accumulating. 4. Heat regulator. Helps body temperature to remain the same (perspiration).

5. Solvent necessary in the production and maintenance of body cells. 6. Helps coat and lubricate joints.

Food sources: Milk, juice, fruits, vegetables, etc. Fruits, vegetables, and even some meats are % water

Free water vs. bound water Free water: Readily separates from foods that are sliced, diced or dried (ie. Cutting an orange releases juices and bread crisps in the toaster as the heat evaporates the free water at the bread’s surface) Bound water: Various chemical groups in molecules hold bound water tightly (ie. Adding dry gelatin to water – within minutes the water is unable to flow – it has become “bound”)

Water content matching activity

Water content of food Chicken noodle soup 93% Broccoli, raw 91% Milk 89% Orange, raw 87% Cooked oatmeal 85% Grapes 81% Cooked rice 68% Roasted chicken 60% Roast beef 57% Whole wheat bread 38% Beefy jerky 23% Raisins 15% Oatmeal cookie 6% Saltine cracker 4% Crispy rice cereal 2.5%

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