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Hydration Essentials: Water, Vitamins & Minerals Overview

Discover the vital role of water, vitamins, and minerals in meeting your body's needs. Learn why hydration is crucial, how much water you need, and what factors increase your water requirements. Explore the functions of water, recommended intake levels, and the impact of dehydration on your health. Uncover the importance of balancing water consumption with other nutrients and lifestyle factors. Find out how different drinks affect your calorie intake and why staying hydrated is key to optimal performance. Delve into the differences between bottled and tap water to make informed choices for your hydration needs.

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Hydration Essentials: Water, Vitamins & Minerals Overview

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  1. Overview: Water, Vitamins & Minerals • Meeting you need for water • Why important? • How much do you need? • What increases your need? • Vitamins and Minerals • Group Worksheet

  2. Water – • Most important nutrient for survival • Can only survive a 2-7 days without water • No capacity to store extra water • Body weight is approx 45-75% water • 2/3 of water inside cells • 1/3 of water is between cells and in blood

  3. Functions of Water • Needed to carry nutrients to cells and waste products away from cells • The medium in which many chemical reactions take place within our body • Helps body regulate temperature. • Water has a high heat capacity • Will releases heat in perspiration

  4. How much do you need? • AI for total water (beverages and food) is: • Men = 3.7 liters • Women = 2.7 liters • Body weight divided by 2 = oz. of fluids/day • Fatigue is first sign of dehydration • Thirst can masquerade as hunger • Less likely to adjust calorie intake from high sugar drinks (soda, juice, energy drinks)

  5. Sugared Drinks • Study: • 4 weeks -consumed 450 calories of jelly beans. 4 weeks - consumed 450 calories of soda • Results: • Jellybean days, participants compensated by eating approximately 450 less calories • Soda days, participants didn’t compensate.

  6. What increases your water needs? • High amounts of protein, fiber, sodium & alcohol • Strenuous work, athlete, hot weather • Airplane travel • High altitude and low cabin humidity • SF to NY you lose 4-6 c. of water

  7. Water Balance • Body carefully controls water balance • Fluid intakes low: • Kidneys excrete small volume of concentrated, yellow urine • Fluid levels adequate: • Kidneys excrete large volumes of dilute, very light yellow urine • You will feel better and perform better when adequately hydrated

  8. Bottled vs. Tap Water • Bottled water • Regulated by FDA • Tested infrequently • Filtered municipal water (Dasani, Aquafina) • If use, recycle bottle • Tap water • Regulated by EPA • Tested many times/day • Filtered tap water is best!

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