Overview: Water Phytochemicals

1. Overview: Water & Phytochemicals Meeting you need for water Why important? How much do you need? What increases your need? Phytochemicals What are phytochemicals? What foods are high in �antioxidant points�? Phytochemicals from food, not supplements

2. Water � Most important nutrient for survival Can only survive a few days without it No capacity to store extra water Body weight is approx 45-75% water 2/3 of water inside cells 1/3 of water is between cells and in blood

3. Functions of Water Needed to carry nutrients to cells and waste products away from cells The medium in which many chemical reactions take place within our body Helps body regulate temperature. Water has a high heat capacity Will releases heat in perspiration

4. How much do you need? AI for total water (beverages and food) is: Men = 3.7 liters Women = 2.7 liters Body weight divided by 2 = oz. of fluids/day Fatigue is first sign of dehydration Thirst can masquerade as hunger Less likely to compensate for calories from soda & juice

5. Sugared Drinks Study: 4 weeks -consumed 450 calories of jelly beans. 4 weeks - consumed 450 calories of soda Results: Jellybean days, participants compensated by eating approximately 450 less calories Soda days, participants didn�t compensate.

6. What increases your water needs? High amounts of protein, fiber & alcohol Strenuous work, athlete, hot weather Airplane travel High altitude and low cabin humidity SF to NY you lose 4-6 c. of water

7. Water Balance Body carefully controls water balance Fluid intakes low: Kidneys excrete small volume of concentrated, yellow urine Fluid levels adequate: Kidneys excrete large volumes of dilute, very light yellow urine You will feel better and perform better when adequately hydrated

8. Phytochemicals (phyto = plant) Not nutrients Compounds in plants (other than vitamins & minerals), that protect them from pests, viruses, bacteria and excessive sun damage. Evidence indicates these phytochemicals may protect us too. Antioxidants are phytochemicals that decrease �free radicals�.

9.  Antioxidants stop �free radicals� Every cell needs oxygen to generate energy, but this process forms some unstable molecules. These unstable oxygen molecules stabilize themselves, by stealing electrons from nearby molecules � creating �free radicals�. Antioxidants are the police force that stop the stealing. You want enough police on the force to out number the thieves (free radicals). �Free radicals� may lead to cancer, heart disease, memory loss & impaired eyesight.