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Water

Water. Don’t go thirsty!. Why Fluids are Important. Every body function depends on water, and you can live only a few days without it. Your total body weight is 55-75% water, which is approximately 10 to 12 gallons. Water makes up about 83% of blood, 73% of muscles,

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Water

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  1. Water Don’t go thirsty!

  2. Why Fluids are Important • Every body function depends on water, and you can live only a few days without it. • Your total body weight is 55-75% water, which is approximately 10 to 12 gallons. Water makes up about • 83% of blood, • 73% of muscles, • 25 % of body fat, and • 22% of bones.

  3. How Much? • On an average day, a healthy adult needs 8 to12 cups of water to replace the amount lost through perspiration, breathing, urination, and bowel movements. These fluids must be replaced to avoid dehydration and to keep the body working normally. • In general, one quart of water is needed daily for every 50 pounds of body weight. The exact amount of water needed depends on: age; gender; weight; health; level of physical activity; foods eaten; any medications taken; and the weather. • This water calculator can help you determine how much water you need to drink each day.

  4. Where you get it • Eighty percent of your total fluid intake comes from beverages of all kinds • 20% comes from foods. Fruits and vegetables— fresh, frozen and canned—contain lots of water. For example, watermelons, tomatoes, lettuce and celery contain more than 90% water, and oranges are 87% water. • Milk, soymilk, juice and soup all supply water to the body and contain other nutrients.

  5. Staying Hydrated… • Regulates body temperature • Gives the feeling of fullness when consumed with a meal • Carries nutrients and oxygen to the cells • Provides moisture to skin and other tissues • Cushions joints • Reduces fluid retention • Helps strengthen muscles

  6. Benefits of Drinking Water • It is usually inexpensive and readily available. • Water is also thirst quenching • contains no calories • no fat • no cholesterol • no caffeine • low in sodium. • Tap water, especially from large municipal water systems, is just as safe as bottled water and less expensive. • some bottled water is actually reprocessed tap water, and others have added sugar and sodium.

  7. Avoid Dehydration • Lack of water can lead to dehydration, a condition when the body does not have enough water to carry on normal functions. Dehydration is a health risk, especially for the very young and the very old. A 20% loss of water is life-threatening. Mild dehydration over time has been linked with increased cancer risk, reduced salivary gland function, kidney stones, and even fatal heart attacks. • Thirst is the first symptom of dehydration. Fluids should be consumed before you feel thirsty.

  8. Symptoms of Dehydration: • Thirst • Dry mouth, lips and skin • Muscle weakness • Lightheadedness • Labored breathing • Increased body temperature • No urination or a small amount of dark yellow urine* • *If you are properly hydrated, urine should be clear to pale yellow. You should urinate every 2 to 3 hours. • Fatigue • Headache • Dizziness • Nausea • Constipation

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