Bellringer How much water do you think we need a day?

The Forgotten Nutrient Water The Forgotten Nutrient

6 major nutrients we need for survival Carbohydrates Fats Proteins Vitamins Minerals Water

WATER Essential nutrient that must be replaced everyday Depending on your health, you MAY be able to survive 8-10 weeks without food, but without water, you can only survive a few days!

How much of our body is water? (in gallons) On average, body weight is 50 to 75% water or about 10-12 gallons. Water is a simple substance containing two parts hydrogen and one part oxygen (H20). It has no calories, but every body process needs water to function.

Why do we need water? Water regulates your body temperature, keeping it constant at about 98.6 F Many body processes produce heat, including any physical activity. Through perspiration, heat escapes from your body as water evaporates on your skin.

Water Vocab Lubricant: A substance that reduces friction between surfaces. Ex: The water in saliva lubricates food as you swallow it.

What can water do for you? Improve your mental and physical performance Remove toxins and wastes from the body Help you lose weight Avoid or cure headaches caused by dehydration Make your skin look clear and healthy

How much is necessary? 6 - 8 Cups a day -OR- A good estimate is to take your body weight in pounds and divide that number in half. (_____lbs./2)= the number of ounces of water per day that you need to drink. Ex. 150 lbs./2 = 75 oz If you exercise you should drink another 8 ounce glass of water for every 20 minutes you are active. (1/2-1 cup)

Water loss… One and one-half cups of water is lost just through breathing. The average adult loses about three quarts of water daily through perspiration, urination, bowel movements and even breathing. *Kidneys produce/regulate the amount of urine lost

Factors that increase water loss High altitude=heavier breathing=greater output of water vapor Hot weather and/or exercise=sweating Illness: vomiting, diarrhea, bleeding, high fever Diuretics: Substances that increase urine production. *Caffeine and alcohol. *Coffee and soda are not good choices for fluid replacement.

Signs of Dehydration Dark Urine/Strong Odor/Low Volume Dark Sunken Eyes Low Energy/Fatigue Irritability/Emotional Instability Thirst/ You are already dehydrated Loss of Skin Elasticity When you lose 2% of body weight in fluids, you become aware of the sensation of thirst.

Water in Foods Juicy fruits and vegetables such as celery, lettuce, tomatoes and watermelon contain more than 90% water. Even dry foods such as bread supply some water.

Water Content in Foods Apple vs. Grapes Apples Grapefruit vs. Strawberries Strawberries Oranges vs. Pineapples Equal amounts Broccoli vs. Cauliflower Cauliflower Celery vs. Tomatoes Celery Cucumber vs. Iceberg Lettuce

We can have TOO MUCH water Water intoxication: A rare condition caused by drinking too much water. Symptoms: headache, muscle weakness *Severe cases can cause death* http://youtu.be/1Vj5aYc5ZVg

Water and Weight Loss Helps flush out toxins and fat Helps one feel full without calories Just replace some of the high calorie foods you eat with fruits, vegetables and other water dense foods that keep you just as full

BEWARE! http://www.youtube.com/watch?v=LngbrHJkXoE Kidney stones: Hard particles of mineral deposits that form in the kidneys. Very painful when you have to pass from kidney to bladder and out of the body! Dark yellow urine=high concentration of wastes When water intake is too low, the kidneys must work in overtime to eliminate wastes.

Bottled vs. Tap Water Bottled is no healthier than safe, clean tap water Taste: dissolved minerals give water its taste Safety: depends on where you live, but most tap water is safe and treated to government standards Bottled water comes from the same source as tap water, FDA requires bottled and tap water meet the same standards