Download The Health Value of Water

‘You ARE What You Drink’
 The human body is 70% water. Water makes up 75% of your muscles and heart, 83% of your
brain and kidneys, 86% of your lungs, 95% of your eyes, 22% of your bones and your blood is
90% water.
 75% of Americans are dehydrated.
 The average person takes in about 1 liter (4 glasses) per day, mainly from coffee, tea and soft
drinks which are dehydrators and RID the body of water.
 The average person loses about 2.5 to 3 liters (10 to 12 cups) per day of fluid through sweating,
breathing, urinating, moving and sleeping.
 Mild dehydration slows metabolism by as much as 3%.
 Most hunger pains are thirst signals.
 If we don’t get enough water we will retain water and feel bloated.
 Without enough water your body also goes into preservation – fat storing mode.
 Not enough water will make you sick and tired – dehydration is the number one cause of
daytime fatigue.
 A 3% drop in water causes a 10% drop in muscle strength and 8% drop in speed and
endurance. A 4% drop can cause dizziness. Drop to 5% and you’ll have problems with
concentration, drowsiness, impatience and headaches. Early stages of dehydration can lead to
muddles thinking, short term memory problems and difficulty concentrating.
 More severe symptoms of dehydration can include acid reflux, joint and back pain, migraines,
fibromyalgia, constipation, colitis and angina. It has also been linked to asthma, allergies,
diabetes, hypertension and skin problems.
The Effects of Fluids
 Not enough fluids: Less than 8 cups of water per day makes urine more concentrated which
irritates bladder as well as decreases capacity.
 Caffeine is a diuretic which causes your kidneys to make more urine so you pass more water.
Caffeine also irritates the detrusor (bladder) muscle.
 Alcohol is a diuretic and makes your kidneys produce more urine.
5 Tips to Help You Drink More
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Select a water bottle that you refill through the day to measure your intake.
Establish a HABIT of taking the bottle with you EVERY WHERE you go.
ADD lemon and lime for taste.
Choose beverages you enjoy; you're likely to drink more liquids if you like the way they taste.
‘6 Reasons to Drink Water’
By Kathleen M. Zelman, MPH, RD, LD, Reviewed by Louise Chang, MD on May 08, 2008 WebMD Feature Archive
1. Drinking Water Helps Maintain the Balance of Body Fluids. The functions of these bodily
fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients,
and maintenance of body temperature. Through the posterior pituitary gland, your brain
communicates with your kidneys and tells it how much water to excrete as urine or hold onto
for reserves. Alcohol interferes with the brain and kidney communication and causes excess
excretion of fluids which can then lead to dehydration.
2. Water Can Help Control Calories. Foods with high water content tend to look larger, its
higher volume requires more chewing, and it is absorbed more slowly by the body, which
helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal,
and beans.
3. Water Helps Energize Muscles. Cells that don't maintain their balance of fluids and
electrolytes shrivel, which can result in muscle fatigue. "When muscle cells don't have
adequate fluids, they don't work as well and performance cans suffer.
4. Water Helps Keep Skin Looking Good. Your skin contains plenty of water, and functions as a
protective barrier to prevent excess fluid loss. "Dehydration makes your skin look drier and
wrinkled, which can be improved with proper hydration."
5. Water Helps Your Kidneys. Body fluids transport waste products in and out of cells. The
main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass
through the kidneys to be excreted in the urine. "Your kidneys do an amazing job of cleansing
and ridding your body of toxins as long as your intake of fluids is adequate.” When your body
is not getting enough fluids, urine concentration, color, and odor increases because the
kidneys trap extra fluid for bodily functions. If you chronically drink too little, you may be at
higher risk for kidney stones.
6. Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing
along your gastrointestinal tract and prevents constipation. When you don't get enough fluid,
the colon pulls water from stools to maintain hydration -- and the result is constipation.
Adequate fluid and fiber is the perfect combination, because the fluid pumps up the fiber and
acts like a broom to keep your bowel functioning properly.
Foods With High Water Content
Virtually all food has some water in it. Natural, whole foods have the highest water content. Fruit and
vegetables contain 80 to 98 percent water. Eating dense vegetables such as cucumbers, tomatoes,
jicama, beets, carrots or celery with a meal or snack is one of the easiest ways to improve your
hydration.
High Water Content Fruits
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Watermelon and strawberries contain about 92 percent water per volume.
Grapefruit with 91 percent
Cantaloupe with 90 percent
Peaches with 88 percent water
Fruits with 87 percent water by weight include pineapple, cranberries, orange and raspberries.
Apricots hold 86 percent water
Blueberries and plums contain 85 percent water.
Apples and pears is 84 percent.
Cherries and grapes contain an average of 81 percent water.
 Banana’s include 74 percent water.
High Water Content Vegetables
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Cucumber and lettuce, consisting of 96 percent water.
Zucchini, radish and celery are comprised of 95 percent water.
Tomato's weight is 94% water
Green cabbage is 93 percent water.
Vegetables that contain 92 percent water include cauliflower, eggplant, red cabbage, peppers
and spinach.
 Broccoli is 91 percent water.
 Carrots with 87 percent water.
 Green peas and white potatoes with 79 percent water.