GRAB A TEXTBOOK Water The Forgotten Nutrient NUTRITION
GRAB A TEXTBOOK!!! Water: The Forgotten Nutrient NUTRITION AND WELLNESS CHAPTER 10
Types/Sources � Liquids Plain water � � � Bottled Comes from the same sources as water from the faucet in most cases Tap Dissolved minerals give water its taste (depends on where you live) http: //abcuni. abcnews. com/progressive/98330877 -5095 -4 ac 9 -9 a 8 c 7 cdcd 3944274/72583 b 07 -8 e 3 e-4682 -a 97 a-65 c 1 fba 99489/076 ea 1 a 2 -a 35 b-11 e 4 -bfdb 005056837 bc 7/0/0/1119233446/content. mp 4 Fortified Plain water enhanced with specific nutrients or supplements • Sports drinks – added electrolytes and sweeteners. Use sparingly (when sweating heavily) • Energy drinks – contain added caffeine, vitamins, or herbal supplements, classified as a food supplement (not regulated by FDA) 3: 59 -5: 52 https: //www. youtube. com/watch? v=CVw. BMu. YCDe 4 � In Foods supply almost as much of your daily water needs as liquids Ex. : Summer squash is 96% water *Activity: use Appendix D to find 5 foods (you would eat) with a 75% or more water content – write them for “sources” in your notes �
Water content of Common Foods Food Percent Water Content Lettuce 96% Fat-free milk 91% Cola 89% Apple 84% Egg 75% Hot dog 54% Cheddar cheese 37% Jellybeans 6% White sugar <1% Corn oil 0%
Water constitutes over ½ the body’s weight. �Functions � Carry nutrients to cells Nutrients are dissolved in the water of digestive fluids and transported through the blood to the cells � Facilitates chemical reactions Breaks down nutrients for energy � Carry waste away from cells Blood carries dissolved wastes away from the cells, kidneys filter wastes and form urine � Controls body temperature (98. 6˚) Blood and perspiration are responsible (both mainly made of water) Extremely high or low body temp can result in death http: //www. youtube. com/watch? v=d. J 8 WXps. UXYQ � Acts as a solvent (a liquid in which substances can be dissolved) Dissolves amino acids, glucose, minerals, and water-soluble vitamins
Keeping Water Balance/Use �Cellular water balance Cells are like balloons, cannot expand infinitely Too much water flow into a cell could cause it to burst Intracellular water – water inside the cells Extracellular water – water outside cells
Water Intake/Needs �Thirst is the body’s first signal that it needs water Most people need to increase their fluid intake � Females and males 14 to 18 about 2 ½ quarts to 3 ½ quarts of liquids per day (1 qt. = 32 oz. ) Fluid needs are met through the liquids you drink and foods you eat � Color of urine can help determine if you are drinking enough water (dark yellow=not enough water, light-colored=drinking enough water) Needs change over the lifespan-infant’s, elderly, pregnant women, people on high-protein diets need more
Water Loss/Health �Water output each day is about two to three quarts Water leaves the body through urine, sweat, breathing, and bowel wastes �Weather conditions and altitude increase water losses Hot and humid weather Warm work or living environments Dry climates High altitudes
Water Loss/Health �Physical exercise Energy produces heat, heat needs to be removed, sweating occurs to avoid dangerous increases in body temperature � Marathon runners can lose up to 13 pounds of water weight during a 26 -mile race! �Use of diuretics Diuretics are substances that increase urine production (prescribed for patients with high blood pressure or body fluid imbalances) � Alcohol and energy drinks act as diuretics too �Illness Vomiting, diarrhea, bleeding, and high fever can all cause fluid losses � The more severe the condition, the greater the fluid loss will be You must drink plenty of liquids when ill to replace water loss
Fluid Imbalance/Health �Effects of water loss �Dehydration – very common in sporting events and outdoor activities. Signs of dehydration-fatigue and lack of energy, dizziness, headache, muscle cramping, reduced muscle endurance. � Urine output and sweat production decreases � Sodium in the blood decreases Anyone have a story to tell? After a 3% water weight loss athletic performance levels decline A 10 -11% drop in body weight due to water losses can result in serious organ malfunctions.
Water Toxicity/Health Can you drink too much water? ? ? -Water intoxication -imbalance of blood-sodium concentration -lowered electrolyte levels -early symptoms are headache and muscle weakness As a rule of thumb, do not drink more than 1. 5 quarts of water/hour. https: //www. youtube. com/watch? v=_FKmq 1 KHdy. Q http: //www. youtube. com/watch? v=1 Vj 5 a. Yc 5 ZVg http: //www. cbsnews. com/video/watch/? id=2365801 n&tag=related; photovideo
Water Review https: //www. youtube. com/watch? v=n. TDP Jq 8 yx. Yc 27: 33 -end
Smoothies Vitamins and Minerals Lab �Groups 1 and 2 will do the lab first while the rest of the groups complete the water taste test. Gather/measure all ingredients needed to make smoothie Blend smoothie and give half of the smoothie to your share group Clean up and pass blenders to the next groups Sit down and enjoy smoothie while filling out your lab evaluation Complete water taste test and analysis
Water Taste Testing
Water Taste Test video https: //www. youtube. com/watch? v=2 j. IC 6 MBkjjs
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