Water

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Water

  1. 1. Drink water to Your Health
  2. 2. We are Made of Water <ul><li>50-75% of body is water </li></ul><ul><li>10-12 gallons in an adult </li></ul>
  3. 3. Guess the Percentage of Water In <ul><li>Blood </li></ul><ul><li>Muscle </li></ul><ul><li>Body Fat </li></ul><ul><li>Bone </li></ul>83% 73% 25% 22%
  4. 4. Can’t Store Water for When We Need Extra <ul><li>Loss 10% - weakness and potential heat stroke </li></ul><ul><li>Loss 20% - life threatening </li></ul><ul><li>Average loss per day is 10 cups </li></ul>
  5. 5. The More Calories You Burn the More Water You Need <ul><li>1 milliliter per calorie burned </li></ul><ul><li>About 1 ½ liters per 1000 calories </li></ul><ul><li>8 cups for 2000 calories </li></ul>
  6. 6. What Does Water Do? <ul><li>Temperature control </li></ul><ul><li>Carry nutrients and oxygen </li></ul><ul><li>Keep tissues moist </li></ul><ul><li>Make up body fluids </li></ul><ul><li>Cushions joints </li></ul><ul><li>Protects organs and tissues </li></ul>
  7. 7. Where Does All That Water Go? <ul><li>4 – 6 cups in urine </li></ul><ul><li>2-4 cups perspiration </li></ul><ul><li>1 ½ cup breathing </li></ul><ul><li>2/3 cup bowel movements </li></ul>
  8. 8. Where Do We Get All That Fluid? <ul><li>Drinking fluids 4-6 ½ cups </li></ul><ul><li>Solid food 3-4 1/3 cups </li></ul><ul><li>Body metabolism ¾- 1 1/3 cups </li></ul>
  9. 9. What Can Increase the Need? <ul><li>Extreme cold or heat </li></ul><ul><li>Strenuous work or exercise </li></ul><ul><li>Exposure to air on airplanes </li></ul><ul><li>Fever, vomiting, diarrhea </li></ul><ul><li>High fiber diet </li></ul><ul><li>Pregnancy and breastfeeding </li></ul>
  10. 10. Check Urine Color to See If You are Drinking Enough <ul><li>Apple juice color – Not Enough </li></ul><ul><li>Colorless or light lemon juice color – Drinking Enough </li></ul>
  11. 11. Name Some Fluids That Are Healthy <ul><li>Water </li></ul><ul><li>Juice </li></ul><ul><li>Milk </li></ul><ul><li>Fortified Soy Milk </li></ul>
  12. 12. How You Can Make Sure You Get Enough Fluid? <ul><li>Drink enough water daily </li></ul><ul><li>Replace coffee and tea breaks with water breaks </li></ul><ul><li>Add soup to meals </li></ul><ul><li>Serve water, milk or juice with meals </li></ul><ul><li>Always drink when pass water fountain </li></ul>
  13. 13. Is Bottled Water Better? <ul><li>Not necessarily better than tap water </li></ul><ul><li>Make sure flavored waters are sugar free </li></ul><ul><li>If gets you to drink, then it is worth it </li></ul>
  14. 14. Don’t Forget Milk! <ul><li>30% of Daily Value for Calcium </li></ul><ul><li>25% of Daily Value of Vitamin D & 10% of Vitamin A </li></ul><ul><li>16% of Daily Value for Protein </li></ul><ul><li>10-23% of Daily Values for B vitamins </li></ul>
  15. 15. Cut the Sodas <ul><li>Soft drinks have 3 – 4 teaspoons of sugar per can </li></ul><ul><li>Large 11 ounce soda has 130 calories </li></ul><ul><li>Sipping slowly exposes teeth to more danger for decay </li></ul>
  16. 16. What about Tea? <ul><li>Evidence that provides beneficial antioxidants unclear </li></ul><ul><li>May need 4 cups or more per day </li></ul><ul><li>Contains stimulants (Caffeine) </li></ul>
  17. 17. Caffeine <ul><li>Present in coffee, tea & coke </li></ul><ul><li>Acts like diuretic </li></ul><ul><li>May affect sleep </li></ul><ul><li>Make jumpy, anxious, nervous </li></ul>
  18. 18. Ways to Cut Caffeine <ul><li>Gradually drink less </li></ul><ul><li>Drink ½ decaf ½ regular </li></ul><ul><li>Brew tea for shorter time </li></ul><ul><li>Use caffeine free tea </li></ul><ul><li>Use caffeine free sodas </li></ul>
  19. 19. In Summary <ul><li>Most of your fluids should be water </li></ul><ul><li>Other good choices are milk, juice and fortified soy milk </li></ul><ul><li>Limit drinks that contain sugar and caffeine </li></ul><ul><li>Drink about 8 cups of fluid per day </li></ul>

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