Download H 2 Owesome Round II

H2Owesome
Round II
The Water Group:
Kelsey, Alex, and Michael
Where Is Water Stored?
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Everywhere!
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Water makes up of 40-70% of body mass in humans
 Dependent on age, gender, body composition, and physical activity level
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Water Throughout the Body
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Skin: 70%
Blood: 83%
Brain: 75%
Muscle: 75%
Bones: 22%
Connective Tissue: 60%
Fat: 20%
How Is Water Stored?
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Intracellular Fluid- fluid that is found inside the cell
 62-65% of total body water
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Extracellular Fluid- fluid that is not inside the cells. Serves as a
way for waste and nutrients to be transported throughout the body.
 35-38% of total body water
 Blood plasma accounts for about 20% of extracellular fluid
 Interstitial Fluid- fluid that flows within the microscopic spaces between
cells
 Includes: Lymph, Saliva, fluid in the eyes, fluid secreted by glands and
digestive tract, fluid that bathes spinal and cord nerves, and fluid secreted
by kidneys and skin
How the Compartments Work
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Minerals help maintain the fluid levels in the Intercellular and
Extracellular Fluid compartments
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The body regulate the fluid levels of each compartment by sending
hormonal messages to the brain and the kidneys.
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If more fluid is present than desired at the cell, the kidneys make
urine by filtering the excess fluid from the blood.
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Pizza Example:
 Sodium in pizza accumulates in Extracellular fluid. Causes water to be
pulled from the Intercellular fluid
 Cell sensors detect change and signal brain that the cell is dehydrated
 Brain signals body to drink more water until both compartments are
appropriately filled
Fluid Storage and Exercise
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Moderate-to-Intense physical training often
increases percentage of water in the
intracellular compartment
 This is because muscle mass typically increases
through training and muscle stores a larger water
content
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Single, acute bouts of exercise shifts fluid from
plasma to interstitial and intercellular spaces
 Caused by increased hydrostatic pressure within
the circulatory system
How is Water Consumed?
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An individual’s water content remains relatively stable over
extended periods of time.
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Average sedentary adult in a neutral environment requires about
2.5L of water daily
 Active individuals in humid environments may need 5-10L of water daily
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Water Sources:
 Foods
 Liquids
 Metabolism
Water From Food
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Food
 Water from food usually accounts for 20-25% of
recommended total fluid intake
 Fruits and vegetables contain a high amount of
water
 Butter, oils, dried meats, chocolate, cookies, and
other sweets have a low water content.
 Foods with 90% or more of their weight from water
 Lettuce, raw strawberries, cucumbers, watercress,
Swiss chard, boiled squash, green peppers, bean
sprouts, watermelon, cantaloupe, celery, and raw
peaches
Water From Liquids
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On average, an individual consumes 41 ounces of water daily
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Physical activity and thermal stress can increase fluid needs by 5-6
times
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In the US, majority of water intake is not from plain water, but from a
variety of foods and beverages.
 Other Beverages: 43.6% of total water intake
 Water: 31.4% of total water intake
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Alcohol is a diuretic.
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During activities, increased sweating and temperature can contribute to
greater water loss
 Should drink more water
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Young children, pregnant and lactating women, the elderly, and people
with certain illnesses require increased fluid intakes.
Metabolic Water
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Metabolic Water
 Breakdown of macronutrient molecules in energy metabolism form carbon
dioxide and water.
 Metabolic water provides about 14% of daily water requirements for a
sedentary person
Determining Water Consumption
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Water intake should equal the amount of water loss
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Water Output
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Through urine
The skin
Water vapor through expired air
Feces
Water requirement is the amount necessary to balance the water losses
(which vary by person) and maintain a tolerable solute load for the
kidneys.
 Impossible to set a general water requirement.
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Water need based on differences in metabolism, environment, and
activity levels.
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A Recommended Dietary Allowance (RDA) could not be established
because of variability in water consumption need.
Water Recommendations
When Not Enough Water is
Consumed
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Dehydration= inadequate water intake
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Symptoms of Dehydration:
 1% of body weight loss from water=
impairs thermoregulation and thirst
occurs
 2%= Thirst increases. Vague discomfort
and loss of appetite
 3%= dry mouth
 4%= 20-30% loss in work capacity
 5%= difficulty concentrating, headache,
sleepiness
 6%= tingling and numbness of
extremities
 7%= collapse
 10%= life-threatening
Summary
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Water is stored everywhere!
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It is stored through intracellular and extracellular compartments
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Water is consumed through food, liquids, and water metabolism.
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Rule of Thumb:
 If you are thirsty, drink water!
References
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McArdle, W.D., Katch, F.I., & Katch, V.L. Exercise Physiology:
Energy, Nutrition, and Human Performance, 7th Edition. 2010.
Baltimore, MD. Williams and Wilkins.
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Nestle Waters. (2015).Water in your body. Retrieved 3 September
2015, from http://www.nestle-waters.com/healthy-hydration/waterbody
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Unm.edu,. (2015). Water: Nature's Most Important Nutrient.
Retrieved 3 September 2015, from
https://www.unm.edu/~lkravitz/Article%20folder/WaterUNM.html
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Who.int,. (2015). Retrieved 4 September 2015, from
http://www.who.int/water_sanitation_health/dwq/nutwaterrequir.pdf