1. Liquid Assets: The Value of Fluids to Your Health Presented by: Barbara Ames Montgomery County Agent Family and Consumer Sciences K-State Research and Extension

2. What Is: The most abundant compound in your body? The most abundant compound in your body? Used by every system in your body? Used by every system in your body? The most important (but most forgotten) nutrient? The most important (but most forgotten) nutrient?

3. WATERWATERWATERWATER

4. Your body is mostly water. Water is 55% - 75% of adult body weight. Water is 55% - 75% of adult body weight. Adults contain 10 to 12 gallons of water. Adults contain 10 to 12 gallons of water. The leaner the person the higher the %. The leaner the person the higher the %. –Muscle is about 70% water. –Body fat is about 25% water. –Bones are about 22% water

5. Water…Protecting Your Assets Transportation. Transportation. Lubrication. Lubrication. Digestion. Digestion. Temperature control. Temperature control. Cellular work. Cellular work. Waste removal. Waste removal.

6. Protecting your Assets: Water and your brain. Brain tissue consists of 85% water. Brain tissue consists of 85% water. Dehydration can cause fatigue, dizziness, headaches, confusion and disorientation. Dehydration can cause fatigue, dizziness, headaches, confusion and disorientation. Dehydration may play a role in depression and migraines. Dehydration may play a role in depression and migraines.

7. Protecting your Assets: Water and your muscles. Muscles are around 70% water. Muscles are around 70% water. A small fluid loss will affect function. A small fluid loss will affect function. Dehydration can cause muscle weakness, cramping and loss or coordination. Dehydration can cause muscle weakness, cramping and loss or coordination.

8. Protecting your Assets: Water and your kidneys. Waste products like Urea and Lactic Acid must be dissolved in water for effective removal. Waste products like Urea and Lactic Acid must be dissolved in water for effective removal. Dehydration can cause your kidneys to work harder at removing wastes and cause kidney damage. Dehydration can cause your kidneys to work harder at removing wastes and cause kidney damage.

9. Protecting your Assets: Water and Breathing. We lose ½ to 1 liter of water every day just by breathing. We lose ½ to 1 liter of water every day just by breathing. Water promotes oxygen intake and facilitates carbon dioxide output. Water promotes oxygen intake and facilitates carbon dioxide output. Dehydration can cause difficulty breathing. Dehydration can cause difficulty breathing.

10. Protecting your Assets: Water and your back. Water stored in the spinal column supports 75% of your body weight. Water stored in the spinal column supports 75% of your body weight. Joints in the spinal column are dependent on the hydraulic properties of water stored in the discs. Joints in the spinal column are dependent on the hydraulic properties of water stored in the discs. Dehydration can cause back pain. Dehydration can cause back pain.

11. Protecting your Assets: Water and your joints. Water helps lubricate joints. Water helps lubricate joints. Proper hydration decreases damage caused by friction. Proper hydration decreases damage caused by friction. Dehydrated joints will deteriorate faster over time than well hydrated joints. Dehydrated joints will deteriorate faster over time than well hydrated joints.

12. Protecting your Assets: Water and weight loss. Water contains no calories and helps reduce appetite. Water contains no calories and helps reduce appetite. Water assists the body in metabolizing fats. Water assists the body in metabolizing fats. When you feel hungry, your body is often only dehydrated. When you feel hungry, your body is often only dehydrated.

13. Water… Reducing your Liabilities Water… Reducing your Liabilities Water is expelled: Water is expelled: –By your skin as perspiration. –By your lungs as water vapor exhaled. –By your kidneys as urine. –By your intestine in feces. Drinking plenty of fluids reduces your risk of dehydration. Drinking plenty of fluids reduces your risk of dehydration.

14. Reducing your Liabilities: Dehydration Dehydration happens when water output exceeds water input. Dehydration happens when water output exceeds water input. Fluid loss equivalent to 1- 4% of body weight can result in fatigue, weakness, headache and other difficulties. Fluid loss equivalent to 1- 4% of body weight can result in fatigue, weakness, headache and other difficulties. Fluid loss of 5 -10% can result in heat exhaustion and heat stroke. Fluid loss of 5 -10% can result in heat exhaustion and heat stroke.

15. Reducing your Liabilities: But I’m Not Thirsty! Thirst occurs when a person has already lost 0.8% to 2% of their body weight. Thirst occurs when a person has already lost 0.8% to 2% of their body weight. Your body can loose 6 to 8 pounds of body fluid per hour of strenuous physical activity. Your body can loose 6 to 8 pounds of body fluid per hour of strenuous physical activity. Measuring body weight is a better indicator of fluid loss than thirst. Measuring body weight is a better indicator of fluid loss than thirst.

16. Reducing your Liabilities: But I’m Not Thirsty! Children should be monitored carefully. Children should be monitored carefully. –Bodies generate more heat relative to size. –Have more skin surface relative to body size. –Don’t instinctively drink enough to replace what their body loses. Breaks should be taken every 15 minutes during activity to drink at least ½ cup of fluid. Breaks should be taken every 15 minutes during activity to drink at least ½ cup of fluid.

17. Reducing your Liabilities: But I’m Not Thirsty! Older adults are especially at risk: Older adults are especially at risk: -Ability to sense thirst declines with age. -Ability to sense thirst declines with age. -May forget to drink enough liquid. -Percent of body water decreases with age so there is a smaller margin of safety. so there is a smaller margin of safety. Lack of fluids is one of the most frequent reasons people over age 65 go to the hospital. Lack of fluids is one of the most frequent reasons people over age 65 go to the hospital.

18. Reducing your Liabilities: Drink how much? At least 6 cups of fluids daily for adults. At least 6 cups of fluids daily for adults. About 34 ounces of fluids for every 1,000 calories expended. About 34 ounces of fluids for every 1,000 calories expended. A pint of fluid for every pound of body weight lost. A pint of fluid for every pound of body weight lost. More if urine is dark and scanty. More if urine is dark and scanty. More in cases of fever, diarrhea, vomiting, serious burns, etc. More in cases of fever, diarrhea, vomiting, serious burns, etc.

19. Reducing your Liabilities: Is water my only choice? Cool water remains the best drink for keeping humans hydrated. Cool water remains the best drink for keeping humans hydrated. Other sources include milk, 100% fruit juice, melons, tomatoes, soups and broths, etc. Other sources include milk, 100% fruit juice, melons, tomatoes, soups and broths, etc. –Add calories to your diet. –Also add important nutrients.

20. Reducing your Liabilities: Is water my only choice? Watch out for sugary drinks! Watch out for sugary drinks! –Contain excess calories. –Pull body fluids into stomach and intestine. Watch out for drinks with caffeine. Watch out for drinks with caffeine. –Have a diuretic effect.

21. Reducing your Liabilities: Is water my only choice? Sports Drinks…yes or no? Sports Drinks…yes or no? –Not generally needed for activities less than one hour. –Can be beneficial to supply fluid and carbohydrate for activities over one hour or in extreme temperature and/or humidity. –Can be beneficial to replace fluid and electrolytes in activities over three hours.

22. Reducing your Liabilities: What about Bottled Water? A good choice for some: A good choice for some: –Convenient. –May have better taste and smell. –Chlorine not added. –May have added minerals. –Regulated by FDA.

23. Reducing your Liabilities: What about Bottled Water? Be aware of this: Be aware of this: –Expensive. –May not contain fluoride. –Long term storage may result in off-odor and taste. off-odor and taste. –Manufacture dates not required.

24. Healthy Rate of Return Consistent deposits of liquid assets can contribute to large dividends of good health. Consistent deposits of liquid assets can contribute to large dividends of good health.

25. Liquid Assets: The Value of Fluids to Your Health What Questions Do You Have? K-State Research and Extension Presented by: Barbara Ames Montgomery County Agent, FCS