E N D
1. Overview: Water & Phytochemicals Meeting you need for water
Why important?
How much do you need?
What increases your need?
Phytochemicals
What are phytochemicals?
What foods are high in “antioxidant points”?
Phytochemicals from food, not supplements
2. Water – Most important nutrient for survival
Can only survive a few days without it
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 compensate for calories from soda & juice
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 & 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. Phytochemicals (phyto = plant) Not nutrients
Compounds in plants (other than vitamins & minerals), that protect them from pests, viruses, bacteria and excessive sun damage.
Evidence indicates these phytochemicals may protect us too.
Antioxidants are phytochemicals that decrease “free radicals”.
9. Antioxidants stop “free radicals” Every cell needs oxygen to generate energy, but this process forms some unstable molecules. These unstable oxygen molecules stabilize themselves, by stealing electrons from nearby molecules – creating “free radicals”. Antioxidants are the police force that stop the stealing. You want enough police on the force to out number the thieves (free radicals). “Free radicals” may lead to cancer, heart disease, memory loss & impaired eyesight.