water … the beverage of life jim meyer university of missouri extension 573-985-3911...

Water … The Beverage Water … The Beverage of Lifeof LifeJim MeyerJim Meyer

University of Missouri Extension University of Missouri Extension 573-985-3911573-985-3911

meyerje@missouri.edumeyerje@missouri.edu

Body CompositionBody Composition

The average body weight is 55 to The average body weight is 55 to 75 percent water75 percent water

We each consist of 10 to 12 We each consist of 10 to 12 gallons of watergallons of water

Breakdown of water in Breakdown of water in the body:the body:

Lungs:Lungs: 90%90% Blood: Blood: 82%82% Muscle:Muscle: 73% 73% Brain:Brain: 70%70% Fat:Fat: 25% 25% Bones:Bones: 22%22%

Role of Water in the Body: Role of Water in the Body:

Regulates temperature of body Regulates temperature of body Carries nutrients and oxygen to Carries nutrients and oxygen to

cells cells Removes WasteRemoves Waste Cushions and protects joints, Cushions and protects joints,

organs and organs and tissuetissue

How Much Do we Need How Much Do we Need Daily:Daily:

   8 to 12 cups fluid per day8 to 12 cups fluid per day

Varies with age, activity, Varies with age, activity, environment, environment, health status and health status and dietdiet

Balancing Water in Our Balancing Water in Our BodyBody

Water IntakeWater Intake Water OutputWater OutputDrink: 1,000 millilitersDrink: 1,000 milliliters Perspiration: 500 millilitersPerspiration: 500 milliliters

Food: 1,000 millilitersFood: 1,000 milliliters Lungs: 500 millilitersLungs: 500 milliliters

Metabolism: 350 Metabolism: 350 millilitersmilliliters

Urine: 1,300 millilitersUrine: 1,300 milliliters

Total: 2,350 Total: 2,350 millilitersmilliliters

Total 2,350 millilitersTotal 2,350 milliliters

How much do we lose How much do we lose during physical activity?during physical activity?

Weigh before and after you work or Weigh before and after you work or do an activitydo an activity

Each pound lost represents 2 cups of Each pound lost represents 2 cups of waterwater

Depends on wind, sun and physical Depends on wind, sun and physical exertionexertion

Aging and water intake Aging and water intake

Aging results in: Aging results in:

Loss of thirst mechanismLoss of thirst mechanism

Decline in kidney functionDecline in kidney function

Warning Signs Warning Signs of Dehydrationof Dehydration

DizzinessDizziness CrampsCramps NauseaNausea Decreased Decreased

performanceperformance

ThirstIrritabilityHeadacheWeakness

Road to DehydrationRoad to Dehydration

100%100%

75%75%

50%50%

25%25%

DROP

IN

PERFORMANCE

2% 3% 4-6% >6%

DANGER ZONE

% OF DEHYDRATION

Chronic dehydration:Chronic dehydration:

Reduced blood volumeReduced blood volume

Reduced blood flow to the heart Reduced blood flow to the heart and skin and skin

Reduced sweating Reduced sweating Poorer heat tolerancePoorer heat tolerance

Preventing dehydrationPreventing dehydration

Drink fluids early and often regardless of Drink fluids early and often regardless of thirstthirst

Choose a re-hydrating fluid:Choose a re-hydrating fluid: Water, juice, milk, soft drinks without Water, juice, milk, soft drinks without

caffeinecaffeine Caffeinated and alcoholic beverages are Caffeinated and alcoholic beverages are

dehydratingdehydrating

Quality vs. safety of waterQuality vs. safety of water

Not based as a health problem but Not based as a health problem but not pleasing for a number of reasonsnot pleasing for a number of reasons

HardnessHardness TasteTaste Odor Odor ColorColor

Missouri Water Supply:Missouri Water Supply:

63% get their water from 63% get their water from surface water surface water suppliessupplies

37% get their water from 37% get their water from ground water ground water suppliessupplies

More than 1 million citizens are More than 1 million citizens are on on private suppliesprivate supplies

Bottled WaterBottled Water

Regulations have gone into effect to Regulations have gone into effect to guarantee standards for bottled guarantee standards for bottled water qualitywater quality

(Food and Drug Administration, May (Food and Drug Administration, May 1996)1996)

Fluid Replacement Fluid Replacement WinnersWinners

FLUIDFLUID AmounAmountt

CalorieCaloriess

CHOsCHOs SodiuSodiumm

$$$$$$

WaterWater 1 cup1 cup 00 0%0% 0mg0mg $.97$.97

GatoradGatoradee

1 cup1 cup 200200 5%5% 110m110mgg

$1.12$1.12

OJOJ 1 cup1 cup 240240 10%10% 35mg35mg $.82$.82

CokeCoke 1 cup1 cup 250250 9%9% 35mg35mg $.94$.94

Choc Choc MilkMilk

1 cup1 cup 320320 11%11% 150m150mgg

$.98$.98

Energy Energy DrinkDrink

1 cup1 cup 140140 12%12% 60mg60mg $1.28$1.28

Conclusion