water … the beverage of life jim meyer university of missouri extension 573-985-3911...
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Water … The Beverage Water … The Beverage of Lifeof LifeJim MeyerJim Meyer
University of Missouri Extension University of Missouri Extension 573-985-3911573-985-3911
[email protected]@missouri.edu
Body CompositionBody Composition
The average body weight is 55 to The average body weight is 55 to 75 percent water75 percent water
We each consist of 10 to 12 We each consist of 10 to 12 gallons of watergallons of water
Breakdown of water in Breakdown of water in the body:the body:
Lungs:Lungs: 90%90% Blood: Blood: 82%82% Muscle:Muscle: 73% 73% Brain:Brain: 70%70% Fat:Fat: 25% 25% Bones:Bones: 22%22%
Role of Water in the Body: Role of Water in the Body:
Regulates temperature of body Regulates temperature of body Carries nutrients and oxygen to Carries nutrients and oxygen to
cells cells Removes WasteRemoves Waste Cushions and protects joints, Cushions and protects joints,
organs and organs and tissuetissue
How Much Do we Need How Much Do we Need Daily:Daily:
8 to 12 cups fluid per day8 to 12 cups fluid per day
Varies with age, activity, Varies with age, activity, environment, environment, health status and health status and dietdiet
Balancing Water in Our Balancing Water in Our BodyBody
Water IntakeWater Intake Water OutputWater OutputDrink: 1,000 millilitersDrink: 1,000 milliliters Perspiration: 500 millilitersPerspiration: 500 milliliters
Food: 1,000 millilitersFood: 1,000 milliliters Lungs: 500 millilitersLungs: 500 milliliters
Metabolism: 350 Metabolism: 350 millilitersmilliliters
Urine: 1,300 millilitersUrine: 1,300 milliliters
Total: 2,350 Total: 2,350 millilitersmilliliters
Total 2,350 millilitersTotal 2,350 milliliters
How much do we lose How much do we lose during physical activity?during physical activity?
Weigh before and after you work or Weigh before and after you work or do an activitydo an activity
Each pound lost represents 2 cups of Each pound lost represents 2 cups of waterwater
Depends on wind, sun and physical Depends on wind, sun and physical exertionexertion
Aging and water intake Aging and water intake
Aging results in: Aging results in:
Loss of thirst mechanismLoss of thirst mechanism
Decline in kidney functionDecline in kidney function
Warning Signs Warning Signs of Dehydrationof Dehydration
DizzinessDizziness CrampsCramps NauseaNausea Decreased Decreased
performanceperformance
ThirstIrritabilityHeadacheWeakness
Road to DehydrationRoad to Dehydration
100%100%
75%75%
50%50%
25%25%
DROP
IN
PERFORMANCE
2% 3% 4-6% >6%
DANGER ZONE
% OF DEHYDRATION
Chronic dehydration:Chronic dehydration:
Reduced blood volumeReduced blood volume
Reduced blood flow to the heart Reduced blood flow to the heart and skin and skin
Reduced sweating Reduced sweating Poorer heat tolerancePoorer heat tolerance
Preventing dehydrationPreventing dehydration
Drink fluids early and often regardless of Drink fluids early and often regardless of thirstthirst
Choose a re-hydrating fluid:Choose a re-hydrating fluid: Water, juice, milk, soft drinks without Water, juice, milk, soft drinks without
caffeinecaffeine Caffeinated and alcoholic beverages are Caffeinated and alcoholic beverages are
dehydratingdehydrating
Quality vs. safety of waterQuality vs. safety of water
Not based as a health problem but Not based as a health problem but not pleasing for a number of reasonsnot pleasing for a number of reasons
HardnessHardness TasteTaste Odor Odor ColorColor
Missouri Water Supply:Missouri Water Supply:
63% get their water from 63% get their water from surface water surface water suppliessupplies
37% get their water from 37% get their water from ground water ground water suppliessupplies
More than 1 million citizens are More than 1 million citizens are on on private suppliesprivate supplies
Bottled WaterBottled Water
Regulations have gone into effect to Regulations have gone into effect to guarantee standards for bottled guarantee standards for bottled water qualitywater quality
(Food and Drug Administration, May (Food and Drug Administration, May 1996)1996)
Fluid Replacement Fluid Replacement WinnersWinners
FLUIDFLUID AmounAmountt
CalorieCaloriess
CHOsCHOs SodiuSodiumm
$$$$$$
WaterWater 1 cup1 cup 00 0%0% 0mg0mg $.97$.97
GatoradGatoradee
1 cup1 cup 200200 5%5% 110m110mgg
$1.12$1.12
OJOJ 1 cup1 cup 240240 10%10% 35mg35mg $.82$.82
CokeCoke 1 cup1 cup 250250 9%9% 35mg35mg $.94$.94
Choc Choc MilkMilk
1 cup1 cup 320320 11%11% 150m150mgg
$.98$.98
Energy Energy DrinkDrink
1 cup1 cup 140140 12%12% 60mg60mg $1.28$1.28
Conclusion