1. The Most Essential Nutrient
WATER
The Most Essential Nutrient

2. Why is Water So Important?
Water makes up part of every cell and comprises about 60% of your body weight.
Water transports nutrients to different parts of the body.
Water is the primary component of blood.
Water acts as a shock absorber in joints and around the spine.

3. Importance of Water Continued
Water aids digestion.
Water helps cells grow and stay healthy.
All chemical reactions in the body need water to occur.
Water is important for maintaining body temperature in the form of sweat.
Water flushes toxins out of the body.
Water helps you fight colds.

4. Daily Water Needs
Most nutritionists agree that humans need two and a half to three quarts of water a day. That’s cups of water a day.
About 55% of the water we consume in a day is in the form of juice, milk, soda, and other drinks.
The additional 45% comes from foods like fruits, vegetables, soup, and other foods.

5. Determining Your Water Needs
To determine your water needs take your body weight and divide it in half. This number is the number of ounces of water you need a day.
Remember that there are 8 ounces in a cup of water.
Examples: 150 lb. person ÷ 2 = 75 lb. 75 lb = 75 ounces = 9.3 cups or 110 lb. ÷ 2 = 55 lb. = 55 oz. = 6.8 c.

6. Minerals in Water Tap water contains more than just water.
Sodium, calcium, magnesium, fluoride, and lead can be found in water.
Fluoride is associated with stronger healthier teeth. Since 1945 public water supplies have been fortified with fluoride. Well water contains low amounts.
Too much lead in water can lead to various health problems and brain damage in young children and developing fetuses.

7. Thirst Thirst is a sign that your body is in need of water.
You should strive to replenish your water needs before you become thirsty.
Vomiting, diarrhea, and excessive sweating can deplete body water.
Extra water should be consumed when you are sick, exercising, or during hot weather.
Elderly people have reduced thirst sensations. And young children lack the language skills to express their thirst.

8. Amounts of Water in Foods
Even dry foods contain water. The following is a list of foods and the amount of water they contain.
Coffee 99% Fish 75% Cashews 4%
Big Mac 53% Pickles 92% Lettuce 96%
Pear 84% Raisins 15% Olive Oil 0%
Doughnut 21% Strawberries 92%
Swiss Cheese 37% Yogurt 75%
Mac & Cheese 58% Ramen Noodles 83%

9. High Water Recipes
If you do not like to drink water try eating more foods with a high water content. Chicken Noodle Soup 92% Salad 89% Beef Stew 82% Chili 81% Vegetable lasagna 80% Milkshake 74% Scrambled eggs 73% Vege-burger 73% Stir-Fry 72%