1. We Need Water Water is key to life.
Humans can survive more than a month without food, but only a few days without water.
Water is found inside and outside cells and circulates in the blood. Our body consists of about 60-65% of water; for a 150 pound person, this represents approximately 90 to 98 pounds of water.

2. What does water do in our bodies?
Transportation
Water transports glucose, oxygen, and fat to working muscles.
Water transports waste products, such as carbon dioxide and lactic acid away from working muscles.
Body temperature regulation
The body wants to keep a constant temperature of approximately 98.6ºF or 37ºC. If the body temperature increases to >106ºF or 41ºC, cells will die.
Working muscles generate heat. In fact, the body can generate 20 times more heat when working, than when at rest.
To prevent overheating, the body regulates temperature by sweating. Water absorbs heat from the working muscles and dissipates this heat to circulating blood and ultimately through the skin.
Sweat evaporates from the skin, which cools it down. This cools down the blood and the rest of the body. More than 80% of metabolic heat is dissipated by sweat evaporation.
Urine
Water transports and eliminates waste-products in the urine.
The darker the urine indicates a greater concentration of waste-products and less water -- this indicates dehydration.
Vitamin/mineral supplementation can result in dark urine. Since supplements of individual vitamins or minerals (i.e. Vitamin C, selenium or chromium) may contain more than the body can absorb, they are excreted in the urine.
Digestion
Water is an important component of saliva and gastric juices, which help digest food.
Lubrication
Water is a good lubricator of joints, organs, and tissues.

3. Check website listed for downloadable handout.

4. How Much Water do we need?
While we may not need eight glasses, there are plenty of reasons to drink water. In fact, drinking water (either plain or in the form of other fluids or foods) is essential to your health.
One sip from the fountain is about 1 Tablespoon. 1 Cup= 16 Tablespoons.
By the time you feel thirsty, you are already partially dehydrated.
Generally speaking children should aim for 6-8 glasses.
Three glasses of low fat milk and no more than one glass of juice/day for optimal health.
How Much Water do we need?

5. How to know if you have enough water?
How do we know if we have had enough? Check audience maturity…. Color of urine.
Symptoms of Dehydration:
First symptoms are frequently fatigue, headache, lethargic
Dry mouthThe eyes stop making tears
Sweating may stop
Muscle crampsNausea and vomitingHeart palpitationsLightheadedness (especially when standing)WeaknessDecreased urine output The body tries to maintain cardiac output (the amount of blood that is pumped by the heart to the body); and if the amount of fluid in the intravascular space is decreased, the body tries to compensate for this decrease by increasing the heart rate and making blood vessels constrict to try to maintain blood pressure and blood flow to the vital organs of the body. This coping mechanism begins to fail as the level of dehydration increases.
With severe dehydration, confusion and weakness will occur as the brain and other body organs receive less blood. Finally, coma, organ failure, and death eventually will occur if the dehydration remains untreated

6. What about other liquids?

7. 3 low fat glasses of milk 6-8 glasses of water 100% Juice
Older Audiences: bill nye bones in my body song
Parent and kid friendly site:
100% Juice

8. Add your own message-
No energy drinks til 21 years old and then they can decide then.
Sports drinks if actively running for more that 2 hours.
Soda’s = “Sometimes” (Parties etc)
Rec’d total daily sugar for most = 6tsp./day. 12 oz soda = 10 tsp. Read labels- lots of foods already have sugar in them

9. Eat Smart (and drink smart too!) Play Hard and Learn!

11. Athletes: Stay hydrated for best performance!
Sweat Rates commonly range between 1-4 lbs/hour for adults, depending on size muscle mass temperature, intensity of exercise.
Dehydration stresses the body. Body temperature rises, your heart beats faster, you burn more glycogen and your brain has trouble concentrating and exercise feels harder.
Nancy Clark’s Sports Nutrition Guidebook, Fourth Edition
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