1. Water … The Beverage of Life Jim Meyer University of Missouri Extension 573-985-3911 meyerje@missouri.edu

2. Body Composition Body Composition The average body weight is 55 to 75 percent water The average body weight is 55 to 75 percent water We each consist of 10 to 12 gallons of water We each consist of 10 to 12 gallons of water

3. Breakdown of water in the body: Lungs:90% Lungs:90% Blood: 82% Blood: 82% Muscle: 73% Muscle: 73% Brain:70% Brain:70% Fat: 25% Fat: 25% Bones:22% Bones:22%

4. Role of Water in the Body: Regulates temperature of body Regulates temperature of body Carries nutrients and oxygen to cells Carries nutrients and oxygen to cells Removes Waste Removes Waste Cushions and protects joints, organs and tissue Cushions and protects joints, organs and tissue

5. How Much Do we Need Daily: 8 to 12 cups fluid per day 8 to 12 cups fluid per day Varies with age, activity, environment, health status and diet Varies with age, activity, environment, health status and diet

6. Balancing Water in Our Body Water Intake Water Output Drink: 1,000 milliliters Perspiration: 500 milliliters Food: 1,000 milliliters Lungs: 500 milliliters Metabolism: 350 milliliters Urine: 1,300 milliliters Total: 2,350 milliliters Total 2,350 milliliters

7. How much do we lose during physical activity? Weigh before and after you work or do an activity Weigh before and after you work or do an activity Each pound lost represents 2 cups of water Each pound lost represents 2 cups of water Depends on wind, sun and physical exertion Depends on wind, sun and physical exertion

8. Aging and water intake Aging results in: Aging results in: Loss of thirst mechanism Loss of thirst mechanism Decline in kidney function Decline in kidney function

9. Warning Signs of Dehydration  Dizziness  Cramps  Nausea  Decreased performance  Thirst  Irritability  Headache  Weakness

10. Road to Dehydration 100% 100% 75% 75% 50% 50% 25% 25% DROPINPERFORMANCEDROPINPERFORMANCE 2% 3% 4-6% >6% DANGER ZONE % OF DEHYDRATION

11. Chronic dehydration: Reduced blood volume Reduced blood volume Reduced blood flow to the heart and skin Reduced blood flow to the heart and skin Reduced sweating Reduced sweating Poorer heat tolerance Poorer heat tolerance

12. Preventing dehydration Drink fluids early and often regardless of thirst Choose a re-hydrating fluid: Choose a re-hydrating fluid: Water, juice, milk, soft drinks without caffeine Water, juice, milk, soft drinks without caffeine Caffeinated and alcoholic beverages are dehydrating Caffeinated and alcoholic beverages are dehydrating

13. Quality vs. safety of water Not based as a health problem but not pleasing for a number of reasons Not based as a health problem but not pleasing for a number of reasons Hardness Hardness Taste Taste Odor Odor Color Color

14. Missouri Water Supply: 63% get their water from surface water supplies 63% get their water from surface water supplies 37% get their water from ground water supplies 37% get their water from ground water supplies More than 1 million citizens are on private supplies More than 1 million citizens are on private supplies

16. Bottled Water Regulations have gone into effect to guarantee standards for bottled water quality Regulations have gone into effect to guarantee standards for bottled water quality (Food and Drug Administration, May 1996) (Food and Drug Administration, May 1996)

17. Fluid Replacement Winners FLUIDAmountCaloriesCHOsSodium$$$ Water 1 cup 00%0mg$.97 Gatorade 2005%110mg$1.12 OJ 24010%35mg$.82 Coke 2509%35mg$.94 Choc Milk 1 cup 32011%150mg$.98 Energy Drink 1 cup 14012%60mg$1.28

18. Conclusion