Water is essential for human life and makes up over 60% of the human body. It serves many critical functions including transporting nutrients, regulating body temperature, lubricating joints, and removing waste. The average adult needs around 6-8 cups of water per day from foods and beverages to maintain proper hydration, though needs can vary depending on activity level, climate, health factors, and more. Dehydration occurs when the body loses more water than it takes in and can have mild to severe health effects if not addressed.

2. Water
Proteins Fats Carbohydr
ates
Fiber Vitamins Minerals

3. Water is probably the most important commodity on the
planet, yet…
97% of the worlds water is salty or otherwise undrinkable
2% is stored in glaciers and the ice caps
1% IS LEFT FOR HUMANITY’S NEEDS.

4. Without it human life cannot survive. Because we get
water primarily by ingestion (taken into the body by
mouth), water is considered a nutrient. Water deprivation
kills faster than the lack of any other nutrient.
Blood is 83% water
Muscles are 75% water
The brain is 74% water
Bone is 22% water
Without water we would likely die
of dehydration in just a few days.
Water serves numerous functions in the body.

5. It is the medium by which
other nutrients and essential
elements are distributed
throughout the body via
blood and lymph (mostly
clear, watery blood plasma
containing the oxygen,
proteins, glucose and white
blood cells which "leaks" out
through the capillary walls
and flows around all the cells)
in the circulation system.
Without this transport of
supplies the body processes
of digestion and absorption
would stop.

6. Water works as the transport for liquid
and solid body waste removal. The
kidneys filter out waste materials from
the blood, transporting that waste in
water: urine.
Water also mixes with feces in
the large intestine as part of the
elimination process.

7. Water is present in the mucous
and salivary juices of our
digestive systems. This is
especially important for moving
food through the digestive tract.
Persons who experience
reduced salivary output soon
will realize that foods taste
differently and are harder to
swallow.
Water also cushions and lubricates joints. Like
all joints, the knee shown here is
encapsulated in a watertight membrane. The
inner aspect of this membrane is called the
synovium. The synovial membrane
(sə′nō·vē·əl ′mem′brān) has a number of
functions, including that of secreting a small
amount of fluid that lubricates and nourishes
the joint. This fluid is called synovial fluid.
The presence of water in
and around body tissues
helps defend the body
against shock. The brain,
eyes and spinal cord are
among the body’s sensitive
structures that depend on a
protective water layer.

8. Water participates in the
body’s biochemical
reactions, such as the
actions involving enzymes.
The digestion of protein
and carbohydrates to
usable and absorbable
forms also depends on
water as part of the
chemical reaction.

9. . Our health and well-being are dependent on keeping body
temperature within a very narrow range. The human body,
which is made of 60-75 percent water, serves this function
quite well. Water itself changes temperature slowly and is
able to help regulate body temperature by serving as a
good heat storage material.
Evaporation of water from body
surfaces also helps cool the body.
Sweat loss that is barely noticeable
occurs every day and night. Individuals
may lose up to a pint of water each day
in this manner. In hot, humid weather or
during exercise, increased sweating and
losses of water are more visible.
Sweat glands are located in the
epidermis and produce moisture (sweat)
that is secreted through tiny ducts onto
the surface of the skin.. When sweat
evaporates, skin temperature is lowered.

10. Water comes from a variety of
sources. All beverages or fluids
are a source of water. Even solid
foods contain water. Lettuce,
celery and other crisp vegetables
are composed of 90 percent or
more water. Protein-rich foods
such as meat, fish or chicken
may contain as much as half to
two-thirds their weight in water.
Even grain products, which don’t
seem watery at all, may be up to
one-third water. Fats, such as
butter or margarine, and sugar
are among the foods that contain
the least water.
Some water, perhaps one to two
cups per day, comes from inside
our bodies as a by-product of
energy metabolism. This amount
is small but significant.

11. % water is some
common foods:
Watermelon 91.5%
raw orange 86.8%
raw apple 83.9%
rye bread 37.3%
whole wheat cracker 2.7%
Lettuce, cucumbers, tomatoes,
celery, watermelon, pears, milk,
and soups are some of the foods
with highest water content.

12. Unlike many of the nutrients, there isn’t a specific daily
recommendation for water intake. Part of the reason is the variability
in individuals related to… 1. the climate in which you live
2. physical activity
3. age
4. state of health
5. body size.
Under typical circumstances adults may lose, and need to replenish up
to six or eight cups of fluid each day. This is where the popular belief
that you should drink at least 8, 8-ounce servings of water per day
originated. There is no scientific evidence to support this, however.

13. Each day water losses should
be balanced with water intake.
Our bodies have a
sophisticated and reliable
system to do this.
Typical water output is two
quarts or more of water each
day. Our kidneys regulate
water losses through urinary
output, which accounts for
about three-fourths of total
daily losses. Remaining losses
come from sweat, as tiny water
droplets in the air we exhale,
and through feces.
Maintenance of balance or
homeostasis (hō'mē-ō-stā'sĭs)
requires not only regulation of
loss, but also the replacement of
lost fluid and electrolytes.
Rather than thinking
in terms of “daily
requirement”, you
should think in terms
of “water balance”.

14. Infrequent urination or dark yellow urine may be an
indication you could use more fluid intake each day. A
urine color chart can help determine levels of hydration.
When urine is darker than levels 1-3, it may be a signal
that you are becoming dehydrated.
If you don’t have enough water in your body, it is referred to as dehydration.
Even though solid food is a source of water, additional water from drinking
fluids is needed. Besides plain water, juices, milk or other beverages boost
fluid intake.
The physiological effects of drinking plain water is
not the same as drinking other beverages that
contain water. Some fluids may contain extra
calories, such as those containing high fructose corn
syrup. Some contain extra nutrients, such as juice.
Still others, such as coffee and tea, contain caffeine
that stimulates the central nervous system and
creates a strong diuretic action on the kidneys.
Alcohol is the worst fluid for re-hydrating the body.

15. Mild to moderate dehydration is likely to cause:
Dry, sticky mouth; Dry, discolored tongue
Thirst; Few or no tears when crying
Muscle weakness; Headache
Dizziness or lightheadedness
Children may appear sleepy, tired, or less active
Decreased urine output — 8+ hours without urination
Severe dehydration, a medical emergency, can additionally cause:
Irritability and confusion in adults
Very dry mouth, skin and mucous membranes
Lack of sweating
Little or no urination
Shriveled and dry skin that lacks elasticity and
doesn't "bounce back" when pinched into
a tent-like fold
Sunken eyes
Low blood pressure
Rapid heartbeat
Fever
In the most serious cases, delirium or unconsciousness
In infants, sunken fontanels (soft spots)on baby's head
Try checking
this on the back
of your hand

16. The thirst mechanism in older adults
may not be as efficient as at younger
ages. The influence of medications and
the presence of disease are other
factors that affect fluid intake and water
balance.
Under special
circumstances, fluid
intake and output should be
more carefully monitored.
Children have lower
sweating capacity than
adults. They tolerate high
temperature less efficiently.
Frequent vomiting and
severe diarrhea in infants
and young children quickly
can lead to water
dehydration.

17. The combination of hot,
humid temperature and
physical activity places
outdoor workers at special
risk for water balance. Anyone
who works or plays hard
outside, especially in hot
weather, needs to keep water
handy.
Sipping throughout the work
period is better than saving up
for scheduled meals or
breaks. Pay particular
attention as you shift from
cool weather to warm weather
because it takes a few days
for your body to adjust to the
warmer temperatures.

18. Persons with low fiber intakes
who wish to increase their use
of fiber-rich foods should
increase fluids as they increase
fiber. Increasing amounts of
fiber without increasing
amounts of water can cause
extreme discomfort or even an
impacted bowel.
Symptoms of an impacted
bowel include constipation or
irregularity, a condition of the
digestive system where a
person experiences hard feces
that are hard to pass. In severe
cases, it could lead to bowel
obstruction.

19. Of all nutritional concerns for athletes, the most critical is
adequate water intake. The athlete’s immediate need for
water is to control body temperature and to cool working
muscles. Lack of water, above all other nutrients, has the
ability to hinder performance and lead to serious
complications.
Fluid loss of 2 to 3 percent of body
weight by sweating impairs
performance. In a 150 pound
individual, that represents 3-4 ½
pounds of body weight or 1 ½ -2
quarts of lost water. Marathon
runners and other long distance
athletes may lose up to three quarts
(or six pounds) of sweat per hour.
Fluid losses of 7 to 10 percent of
body weight result in heat stroke
and death.

20. 1. Drinking cool water between 40-50°F is best.
2. Drinking plain water is best. Sugar and
electrolytes in fluids may slow emptying
from the stomach.
3. Don’t rely upon your sense of thirst. Drink
ahead of your thirst.
4. Drink water before a sporting or activity
event…even one in cold weather. 2 cups of
water about 2 hours before an event is about
right, followed by 1 cup of water about 15
minutes before the event.
5. Sip water during an event (1/3 to ¾ cup
every 10-20 minutes. The body cannot
absorb more than about 1 cup every 20
minutes.
6. Weigh before and after a sporting event or
heavy workout,. After the event, replace two
cups of water for every one pound lost.
Electrolytes such as sodium
are lost through perspiration,
but in most circumstances
can be replaced after exercise.
Seasonings (especially salt) on
foods at regular meals usually
will do the trick.

21. Some dentists recommend fluoridated water for
reduction of tooth decay. If community water is not
naturally fluoridated, fluoride may be added. Fluoride
concentration of one part per million (1 ppm) is
considered safe while helping to increase the hardness
of tooth and bone tissue.
If natural waters contain
too much fluoride or if
communities add too
much fluoride to their
water, it can result in
permanently discolored
and mottled teeth.
Water filters can be
purchased that will
remove the fluoride.

22. Drinking water quality varies from place to place,
depending on the condition of the source water from
which it is drawn and the treatment it receives.
Individuals using private wells or water systems
should have their water quality tested regularly.
Every community water supplier must provide an
annual report to its customers. The report provides
information on your local drinking water quality,
including the water's source, the contaminants
found in the water, and how consumers can get
involved in protecting drinking water.
Contaminants & their MCLs (maximum contaminant levels)…
1. Microorganisms: cryptosporidium, giardia lamblia, coliforms (e.coli)
2. Disinfectants: chlorine
3. Disinfection Byproducts: Bromate and chlorite
4. Inorganic Chemicals: arsenic, asbestos, selenium, lead, copper,
nitrites, mercury
5. Organic Chemicals: benzene, carbon tetrachloride, 2-4-D, styrene, vinyl
chloride, Radionuclides: alpha and beta particles, radium, uranium

23. Turbidity is a measure of the cloudiness of water, or
amount of suspended materials. It describes the clarity of
water. Suspended materials in water, such as clay, silt, and
algae, reduce water clarity and cause turbidity.
Higher turbidity levels are
often associated with
higher levels of
contaminants and disease-
causing microorganisms
such as viruses, parasites
and some bacteria. These
organisms can cause
symptoms such as
nausea, cramps, diarrhea,
and associated
headaches.

24. Food drying, also called
food dehydration, is the
process of removing
water from food, thus
inhibiting the growth of
microorganisms
(enzymes) and bacteria
by the circulation of hot,
dry air through the food.
Removing water from
food may be the easiest
and least expensive
method of food
preservation.
Many fruits (especially for healthy
snacks) and meats (jerky) are
commonly dehydrated.