BETTER LIVING FOR TEXANS…Nutrition Newsletter
A monthly newsletter for people wanting to improve their diets
and save money at the grocery store.
JULY 2016
UPDATE ON...WATER
What is odorless, colorless,
tasteless, has no calories but is
something we need to survive?
Water! If water is something you rarely think
about, you are not alone. Many of us don’t
realize the important part water plays in
good health. Did you know that you can
survive about six weeks without food but
you can’t live more than a week without
water?
Water: Vital Link to Life
*Water serves as the body’s transportation
system. It is the way that all other nutrients
and important elements are distributed
throughout the body. Without water, the
body would stop. Water also works to
remove body wastes.
*Water is a lubricant. Water is found inside
and around the cells of the body. Almost
every function of the body requires water.
The brain, eyes and spinal cord are the
body’s most sensitive organs that depend
on water. Water is also important in our
digestive system.
People who have
reduced salivary output in their mouths
soon realize that food taste differently and
is harder to swallow. Water is also helpful
for smooth movement of bone joints.
*Water regulates body temperature. Our
health
depends
on
keeping
body
temperature within a very narrow range.
The human body is made of 60-75 percent
water. Water changes temperature slowly
and is able to help regulate body
temperature. Evaporation of water from our
skin also helps cool our bodies. Sweat loss
that is barely noticeable occurs every day
and night. We may lose up to one pint (two
cups) of water each day. In hot, humid
weather, like we are having now, or during
exercise, sweating and other water losses
are more visible.
Is There a Daily Requirement?
There really isn’t a specific daily
requirement for water. Part of the reason
is that each individual needs different
amounts. It is also related to the climate in
which you live, physical activity, age, state
of health and body size. Under typical
conditions, adults may need up to eight
cups of water each day. More water would
be needed for hot, humid days.
Water Sources
Water comes from a lot of sources. All
beverages or fluids are a source of water.
Even solid food contains water. Lettuce,
celery and other crisp vegetables are made
of 90 percent or more water. Even such
food as meat, fish or chicken contains
water. It is important to be aware of your
fluid intake. Even though solid food is a
source of water, additional water from
drinking fluids is needed every day.
Besides plain water, juices, milk, or other
beverages increase fluid intake.
Special Needs
Some people may need more water than
others:
Infants, young children and older people:
Children have lower sweating capacity than
adults.
They do not handle high
temperatures as well as adults. Frequent
vomiting and severe diarrhea can quickly
lead to water dehydration. Older people
may be at increased risk for dehydration
since their thirst may not work as well as at
younger ages. Even though their body may
need water, they may not be thirsty. Some
medications as well as some diseases may
also increase their need for water. No
matter what the age, drinking water is very
important. It is important to drink fluids
frequently even if you don’t feel thirsty.
Outdoor workers: The combination of hot,
humid temperature and physical activity
places outdoor workers at special risk.
Anyone who works or plays hard outside,
especially in hot weather, needs to keep
water handy and drink frequently.
Athletes:
Water is very important for
athletes. Since water helps control body
temperature and cool working muscles,
drinking enough water is vital. Lack of
water, or dehydration, can lead to serious
problems.
Easy Ways to Add Water
Some easy ways to add water to your diet
are:
*Drink water frequently. Do not depend on
thirst. Thirst is not always a good way to
determine if you need water. Keep a glass
of water handy at all times. Drink before
you get thirsty.
*Cool water between 40-50 degrees F is
best. Keeping a container of water in the
refrigerator can help you drink more water
since it will taste better.
*Plain water is best. Sugar and electrolytes
found in sports drinks may slow down water
emptying from the stomach.
*Sipping throughout the day is better than
saving up for meals. The body cannot
absorb more than about one cup of water
every 20 minutes.
*Start lunch or dinner with a bowl of soup.
*Drink milk, juice or water during meals.
*Cool off on a hot day with a glass of tea or
lemonade. Take time to share a beverage
with a friend.
What About Bottled Water?
In the last few years, bottled water has
become very popular. Is it any safer than
tap water? The answer is no. Both are
tightly regulated by the government to
ensure safety. So what is the difference?
Some people prefer the taste of bottled
water. Tap water usually contains chlorine,
which can add a slight “flavor.” Tap water
also contains fluoride, which helps teeth
fight cavities. Bottled water is easy to carry
and take along but may be expensive. You
may want to buy reusable, washable plastic
bottles that can be filled with tap water and
taken along.
Dehydration
If you don’t drink enough fluids, you
may become dehydrated. Here
are the signs of dehydration:
*thirsty, dry mouth, flushed skin
*fatigue
*headache
*high body temperature
*increased breathing rate, rapid pulse
*dark yellow urine
*skin that stays in a pinched position
If you are dehydrated, it can lead to all
kinds
of
problems:
hospitalization,
confusion, cardiac arrest, convulsions, and
increased risks of urinary track infections
and/or kidney stones. People have even
died from being dehydrated. So staying
hydrated is very important to good health.
Drink at least eight glasses of water each
day.
References: “Water: The Nutrient,” University of Nebraska-Lincoln
Extension and “Water, the Beverage of Life,” Texas Cooperative
Extension.
Carrie T. Brazeal, CFCS
County Extension Agent-Family & Consumer
Sciences
825 N. Mc Donald, Suite 150
McKinney, Texas 75069
972.548.4233, metro 972.424.1460, ext. 4233
Email: [email protected]
Extension programs serve people of all ages regardless of socioeconomic level, race, color, sex, religion, disability, or national origin. The
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A member of The Texas A&M University System and its statewide Agriculture Program