K-State Research and Extension

What is…

• The most abundant compound in your body?
• Utilized by every system in your body?
• The most important (but most forgotten) nutrient?

WATER

 by Kristin Penner

 

Most of us are aware of

*the value of healthy food choices

*the benefits of increasing our physical activity

Most of us are unaware or forget about

*the benefits of adequate amounts of water and other nutritious fluids

 

Your Body is Mostly Water

*water constitutes about 55 to 75 percent of an adult’s body weight.  Older Adults have 60 percent water content in their bodies.

*Adults contain about 10-12 gallons of water in their bodies

*As the elderly lose their muscle mass, the water levels in their bodies decrease, making them prone to dehydration

Muscle is 70% Water

Fat is 25% Water

 

Critical Function of water within the body

• Transportation-Blood which is 83 percent water is the bodies transportation system for oxygen, nutrients, hormones, enzymes, and other life sustaining materials to the cells. Blood also carries waste products to organ for removal.
• Lubrication- Water is present in the mucous linings of organs and in the fluids between internal organs. These fluids make movement easier and reduce friction in the body.  Water also lubricates the joints making it easier for our bodies to move.
• Digestion- Water is present in mucus, salivary juices and digestive juices. These help break down food and transport it through the digestive system.
• Temperature control- water in our bodies is able to store heat and help regulate temperature.
• Cellular work- Water helps build hormones and enzymes that control reactions in the body. Water plays an important role in the digestion of protein and carbohydrates.
• Waste removal- Water plays a key role in removing waste through our urine and bowel movements. Waste also leaves our bodies through perspiration and in the air we exhale.

 

Keeping bodily systems functioning

• Water and your brain- brain tissue is 85 percent water. Dehydration can cause Fatigue, dizziness, headache, depression, confusion, and disorientation
• Water and your muscles- Muscles are 70 percent water. Small losses of fluid will affect the function of your muscles because water helps regulate the electrolytes and muscles need electrolytes to function
• Due to muscle loss in the elderly they have a smaller percentage of water in their bodies.
• Water and your kidneys- Urea and lactic acid must be dissolved in water for effective removal. Dehydration can damage your kidneys because they have to work to hard to remove toxins and waste products.
• Water and breathing- We need water to breathe. It moistens the lungs, promotes oxygen intake and helps us exhale carbon dioxide.  We loose ½ to 1 liter of water every day jut by breathing.
• Water and your back- Water stored in the spinal column supports 75 percent of body weight. Dehydration can cause back pain.
• Water and your joints- Water is necessary for the lubrication of the joints. Dehydrated joints deteriorate over time faster than well hydrated joints.

The body’s requirement for water is greater than its ability to produce it so we must replace the water that is lost.  Dehydration occurs when the body’s water output exceeds water input.

 

But I am not thirsty

• Thirst occurs when a person has already lost 0.8 percent to 2 percent of his or her body weight.
• Older adults sense of thirst declines over the years. There for they are not able to rely on this to know when they need more fluids.
• Older adults have a smaller margin of safety and are at higher risk for dehydration.
• Lack of fluids is one of the most frequent reasons people over 65 go to the hospital.
• Very important to monitor fluid intake of the elderly to maintain adequate hydration.
• Lack of hydration can increase the risk of urinary tract infections, pneumonia, pressure ulcers, confusion, and disorientation.

 

How Much?

• Most adults need at least 6 cups of fluids per day. This does not necessarily have to come from liquids.  It can come from Fruit, veggies, etc.

 

How to tell if you/they are getting enough

• Simplest way to tell is to check color and quantity of urine.
• If urine is dark and scanty, it is concentrated with metabolic wastes. This is a sing the body needs more fluids.
• If urine is clear, light color, the body has a normal water balance.

We often think about drinking more fluids when it is warm but that is not necessarily true.  Cold weather leads to an increased need for fluids as well.

• When temperature drops body has to work harder to maintain normal temperature.

Is Water the only Choice?

• Water remains the best because it is the easiest to absorb. Cool water absorbs more readily than warm, hot, or ice water.
• Other replacement fluids can come from foods and beverages with high water content
  • Milk
  • Fruit Juice 100%
  • Fruits
  • Vegetables
  • Soups and broths
• Watch out for these
  • Sports drinks, carbonated beverages, and fruit drinks, they all contain a large does of sugar.
    • Drinks that have high amounts of sugars tend to pull the fluids into the stomach and intestine taking away from other parts of the body.
  • Drinks containing alcohol or caffeine have a diuretic effect. In which they will loose more liquids