1. Water is the most critical nutrient for sustaining life

2. How much of our body is water? 1. About 2/3 or 60- 75% ¾ water found in Blood Cells, much in muscles and brain. Fruits and Vegetables are about 95% Meat is about 75%

4. 2. Water is critical for survival. 2. Water is critical for survival. People can live for about 6 weeks without food, but only a few days without water. People can live for about 6 weeks without food, but only a few days without water.

5. Why do we need so much water? 1. Transportation 1. Transportation Move nutrients through the digestive tract Move nutrients through the digestive tract 2. Waste removal 2. Waste removal To filter out pollutants and toxins To filter out pollutants and toxins 3. Heat Regulator 3. Heat Regulator You perspire to cool the body. You perspire to cool the body. 4. Coat and lubricate body joints. 4. Coat and lubricate body joints.

6. 5. Chemical Reactions that sustain the body 5. Chemical Reactions that sustain the body Water helps break down food into nutrients before they pass through the intestinal wall into the bloodstream. Water helps break down food into nutrients before they pass through the intestinal wall into the bloodstream. 6. Breathing 6. Breathing When you inhale your body adds moisture so the lungs can process it. As you exhale, water is removed from the lungs. When you inhale your body adds moisture so the lungs can process it. As you exhale, water is removed from the lungs. 7. Overall well-being 7. Overall well-being You feel better and have more energy when enough water is in your body. You feel better and have more energy when enough water is in your body.

7. Water is needed in the body We would Die in a few days without water. We would Die in a few days without water. Water acts as a diluter. Without sufficient water, fiber does no good. Fiber absorbs water allowing waste to move freely. Water acts as a diluter. Without sufficient water, fiber does no good. Fiber absorbs water allowing waste to move freely. Helps Prevents Constipation. Helps Prevents Constipation.

8. Water and Weight Loss Helps flush out toxins and fat Helps one feel full without calories Just replace some of the high calorie foods you eat with fruits, vegetables and other water dense foods that keep you just as full

9. 4. You lose 2-3 quarts quarts of water each day. 4. You lose 2-3 quarts quarts of water each day. 5. To get the water needed, health experts recommend that teens and adults drink 8-12 cups each day. 5. To get the water needed, health experts recommend that teens and adults drink 8-12 cups each day. According to your body and based on the formula (next slide), how much water should YOU be drinking? According to your body and based on the formula (next slide), how much water should YOU be drinking?

10. How Much is Necessary? 8 Cups a day, or 8 Cups a day, or A good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day. If you exercise you should drink another 8 ounce glass of water for every 20 minutes you are active. A good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day. If you exercise you should drink another 8 ounce glass of water for every 20 minutes you are active.

11. 1 gulp generally = 1 ounce of fluid. 1 gulp generally = 1 ounce of fluid. Test it: Fill up an 8oz /1cup glass of water. Take gulps until the water is gone, counting gulps as you go. How many gulps make up a cup for you?___________. Test it: Fill up an 8oz /1cup glass of water. Take gulps until the water is gone, counting gulps as you go. How many gulps make up a cup for you?___________. Use this information at drinking fountains to make sure that you are drinking enough. Use this information at drinking fountains to make sure that you are drinking enough.

12. People who don’t drink enough water every day become dehydrated. People who don’t drink enough water every day become dehydrated.

13. Signs of Dehydration Dark Urine/Strong Odor/Low Volume Dark Urine/Strong Odor/Low Volume Dark Sunken Eyes Dark Sunken Eyes Low Energy/Fatigue Low Energy/Fatigue Irritability/Emotional Instability Irritability/Emotional Instability Dry skin - Loss of Skin Elasticity Dry skin - Loss of Skin Elasticity Dry lips Dry lips Constipation Constipation Dizziness and light-headedness Dizziness and light-headedness Nausea Nausea Muscle fatigue Muscle fatigue

14. Thirst is a sign of dehydration, but by the time you feel it, you have already lost a significant amount of water. Thirst is a sign of dehydration, but by the time you feel it, you have already lost a significant amount of water. How do you prevent dehydration? How do you prevent dehydration? Drink water regularly throughout the day and not just when you are thirsty. Drink water regularly throughout the day and not just when you are thirsty. Don’t pass the sink without getting a drink. Don’t pass the sink without getting a drink.

15. At least 1/2 the fluids you drink should be plain water. The remainder can come from milk, 100% juice, and other beverages. At least 1/2 the fluids you drink should be plain water. The remainder can come from milk, 100% juice, and other beverages. Beverages that contain caffeine don’t count towards water requirements because it promotes water loss by increasing the flow of urine. Beverages that contain caffeine don’t count towards water requirements because it promotes water loss by increasing the flow of urine.