F.A.C.E My nutrient is: Water!

Water losses! On average your body looses 8-12 cups of water a day. That is increased by: exercise, hot weather, low humidity, altitude, high fiber diet and consumption of caffeine and alcohol containing beverages

Fluid Replacement In general men need to replace about 12 cups of fluid daily and women need 8 to 10 cups. Not all of this fluid is generally replaced by drinking water, although it is the major way of meeting your fluid needs. Fluids can be replaced by: Water, non-caffeine, non-alcoholic beverages, soups, and water found naturally in foods. You need a quart of water for every 100 pounds you weigh

Functions The human body is made up of 60-70% water and water is used by every cell in the body. The body cannot function optimally or efficiently when it’s not well hydrated with fluids. Water is the primary component of our body fluids, it aids in digestion, provides the vehicle for circulating nutrients and oxygen through the body, as well as for the elimination of waste. It helps lubricate joints, protect organs, and maintain normal body temperature. A well hydrated body is necessary for optimal exercise and athletic performance.

Foods that contain Water (In percents) Beef Raw Hamburger-54% Chicken Broiled-71% Eggs Raw Whole-74% Eggplant Raw-92% Ham smoked cooked-54% Macaroni-72% Spaghetti cooked-72% Turkey roasted-62% Veal Broiled-60% Pork chops broiled-45% Water is high in veggies, Fruits and Eggs and meat groups

Recipe 1 cup (210 g) wheat berries or spelt 1 large carrot, peeled, halved lengthwise, and cut across into thin slices 2 medium parsnips, peeled, cut in half lengthwise and then across into 1/4-inch (.5-cm) slices 1 medium turnip, peeled and cut into thin wedges 2 large leeks, white part only, split in half lengthwise, washed well, and cut across into thin slices 1 medium sweet potato, peeled and cut into 1/2-inch (1- cm) cubes 3 medium ribs celery, peeled and cut across into thin slices 1/2 cup cup (40 g) celery leaves, coarsely chopped 2 tablespoons coarse salt 1/2 cup (10 g) cilantro leaves freshly ground black pepper, to taste

Deficiency What is dehydration? Dehydration is the excessive loss of body fluids. Our bodies need a certain amount of fluid daily to maintain all the body systems with the minimum considered to be 4 glasses of fluid per day (the ideal amount is considered to be 8 glasses). However, basic requirements will vary with your age and the amount of activity you undertake. Very active people may need 2 to 3 times the normal limit.

Symptoms of Dehydration Symptoms of dehydration Mild to severe thirst. Rapid drop in weight. Dry lips and tongue. A decrease in the amount of urine passed, and it is concentrated (it will appear darker than normal). Faster breathing and heart rate than normal. Weakness or light-headedness (particularly when standing). Dry-looking skin with loss of skin elasticity. Sunken eyes. In infants, a sunken fontanelle.

THE END!