Water

Water makes up 55 – 65% of the human body. 2/3 is located in cells 1/3 is located in blood stream Skeletal muscle is 70% Adipose tissue is 10% Functions of water include: Assisting with chemical reactions Digestion & carrying nutrients to cells Removal of waste products Reduces friction between body surfaces Regulates body temperature

We lose 2 – 3 quarts of water per day Name four ways we lose water…. urine sweating breathing bowel waste 2% loss of water waste = loss of concentration, fatigue, increased heart rate 5% loss of water = heat injury 10% loss of water = organ failure Diuretic increases urine output. Examples?

Proper hydration Urine is the color of lemonade Dehydration Urine is the color of apple juice and has a strong ammonia smell The body can shift water from the cells to the blood vessels but this is short term The body will make kidneys hold more water back from the urine If you feel thirsty, you are already dehydrated Fluid replacement Drink 20 – 24 oz for every pound lost Water breaks every 15 – 30 minutes

Water has been proven to increase metabolism as well as improve organ function Should consume 64 oz of water daily Food consumption also provides water FoodWater % Watermelon100 Cucumbers100 Lettuce 96 Broccoli92 Oranges87 Grapes82 Other foods also contain water but should not be used heavily for consumption (ie - soda & alcohol)