Water – The Liquid of Life

More than half of the weight of the human body is water! WHY?

Water in the Human Body  Transports nutrients and wastes  Helps joints move smoothly  Aids in digestion  Helps control body temperature  Helps build hormones and enzymes that regulate the body  Assists in removing wastes  Protects internal organs

Transportation  Our blood is... èThe body’s main transportation system è83% water  Blood carries... NutrientsHormones EnzymesOxygen Waste Other materials

Lubrication  Water lubricates... èJoints èOrgans èFluids between internal organs  This helps... èReduce friction within the body èEase movement

Digestion  Water helps... èBreak down certain foods èMove foods through the digestive tract

Temperature Control  Water... èChanges temperature slowly èStores heat èCools the body through perspiration

Synthetic Reactions  Water aids in... èDigestion of protein and carbohydrates èBuilding hormones and enzymes

Waste Removal  Water helps... èTransport wastes through kidneys and intestines èRemove waste through our skin and the air we exhale

Reaching a Balance  Adults typically need 6 to 8 cups of water or fluid each day  Amount depends upon: èBody size èLevel of physical activity èAge èOverall health èClimate

Water Sources  Beverages we drink: èWater, fruit juices, milk, and decaffeinated beverages are good choices èBeverages containing caffeine or alcohol can cause fluid loss: Coffee Tea Soft drinks “Energy” drinks

Water Sources  Foods we eat: èFruits and vegetables are good sources of water èMeat, fish and chicken also provide water èGrain products offer a minimal amount of water èFats contain the least amount of water

Dehydration Loss of water can cause: Dehydration Heat exhaustion Heat stroke

Signs of Dehydration Thirst Dry lips and mouth A small amount of saliva A small amount of urine Dark yellow urine Don’t wait until you’re thirsty to take a drink!

Signs of Dehydration These are warning signs that need medical attention right away: Rapid, strong pulse Nausea Dizziness Confusion High fever Weakness

Drink water throughout the day and with meals. Drink more water if you are: Pregnant Breastfeeding Working in hot weather Exercising

When working or playing in the heat: Drink 2-3 glasses of water 1-2 hours before going outside Take water breaks every 15 minutes. Try to schedule most of the activity during the cooler parts of the day Offer children and older adults water throughout the day

Our Water Supplies  Tap water from: èPublic water systems èPrivate water supplies  Bottled water

Public Water Systems Tap water is often fortified with fluoride, a mineral that helps protect teeth and bones

Bottled Water Seldom fortified with fluoride Regulated through the Food & Drug Administration Regulations impact quality, processing and labeling

Private Water Systems  Include wells, springs, cisterns  Are impacted by few regulations  Water users are responsible for the quality of their water  Testing at least once a year is recommended

Water Wellness  Each of us can protect our water supplies. Follow these tips: èHandle chemicals and cleaning products with care èKeep your automobile in good working condition

Water Wellness  Tips (cont’d.) èUse fertilizers and pesticides wisely èLimit soil erosion èAlways conserve water

Water - We depend upon it for health, and it depends upon us!!

Questions Reference: United States Department of Agriculture 2010 Dietary Guidelines, September, 2012 University of Kentucky Extension “The Wildcat Way to Wellness” curriculum University of Nebraska-Lincoln Extension publication, “Water is a Nutrient, Too” Graphics: Microsoft Word, United States Department of Agriculture Jackie Walters, MBA, RD, LD Extension Specialist for Nutrition Education Programs November 2012 Copyright © 2003, 2012, for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.