water – the liquid of life. more than half of the weight of the human body is water! why?
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Water –The Liquid of Life
More than half of the weight of More than half of the weight of the human body is water!the human body is water!
WHY?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 . . .The body’s main transportation system83% water
Blood carries . . .
Nutrients Hormones
Enzymes Oxygen
Waste
Other materials
Lubrication
Water lubricates . . .Joints
Organs
Fluids between internal organs
This helps . . .Reduce friction within the body
Ease movement
Digestion
Water helps . . .
Break down certain foods
Move foods through the digestive tract
Temperature Control
Water . . .
Changes temperature slowly
Stores heat
Cools the body through perspiration
Synthetic Reactions
Water aids in . . .
Digestion of protein and carbohydrates
Building hormones and enzymes
Waste Removal
Water helps . . .
Transport wastes through kidneys and intestines
Remove 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:Body sizeLevel of physical activityAgeOverall healthClimate
Water Sources
Beverages we drink:
Water, fruit juices, milk, and decaffeinated beverages are good choices
Beverages containing caffeine or alcohol can cause fluid loss:
CoffeeTeaSoft drinks“Energy” drinks
Water Sources
Foods we eat:
Fruits and vegetables are good sources of water
Meat, fish and chicken also provide water
Grain products offer a minimal amount of water
Fats contain the least amount of water
Dehydration
Loss of water can cause:
Dehydration
Heat exhaustion
Heat stroke
Signs of Dehydration
ThirstDry lips and mouthA small amount of salivaA small amount of urineDark 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 hoursbefore 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 waterthroughout the day
Our Water Supplies
Tap water from:
Public water systems
Private 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:
Handle chemicals and cleaning products with care
Keep your automobile in good working condition
Water Wellness
Tips (cont’d.)
Use fertilizers and pesticides wisely
Limit soil erosion
Always conserve water
Water -
We depend upon it for health, and it depends upon us!!
Questions
Reference: United States Department of Agriculture 2010 Dietary Guidelines,
www.ChooseMyPlate.gov, 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, LDExtension Specialist for Nutrition Education Programs
November 2012
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