Nutrition Lesson #7-Water

What is Nutrition?

It is the science that links foods to health and disease. It includes the ingestion, digestion, absorption, transportation and excretion of that food.

First there is food, and then there are nutrients. Food provides energy through calories. Nutrients are the substances obtained from the food we eat that are vital for growth and maintenance of a healthy body. There are 6 sources of these nutrients. They are carbohydrates, lipids, proteins, vitamins, minerals and water.

I am going to go over each of these on a different day on my website.  I will always link to the back posts so those of you that are new can catch up.

Six weeks ago we talked about Carbohydrates. You can read that post here.

Five weeks ago we talked about Lipids. You can read that post here.

Four weeks ago we talked about Proteins. You can read that post here.

Three weeks ago we talked about Vitamins Part 1. You can read that post here.

Two weeks ago we talked about   Vitamins Part 2. You can read that post here.

Last week we talked about Minerals. You can read that post here.

Today we are going over Water, so let’s jump  in!

  • Dissolves many body compounds
  • Enables many chemical reactions to occur
  • Forms the greatest component of our bodies (50-60% of body weight)
  • Helps remove waste products
  • Helps with body temperature regulation
  • Helps form lubricant found in the knees and other joints

Women need ELEVEN cups of water per day and men need FIFTEEN! However, remember that the food you eat, especially if you are eating fruits and veggies, contains water. That being said, if a woman were to drink 9 cups per day, and a man  were to drink  13, it would be fine. When exercising, we sweat to help keep us cool. In order for us to stay hydrated, we need to replace the fluid we are losing. For each 15 mins of exercise, you need to drink 8 oz. of water.

But what happens when you don’t get enough water? When your body’s water drops by 1-2%, it starts to conserve water, blood pressure falls and you feel tired. When it drops another 2% (for a total of 4%) your muscles lose their strength. At a 10-12% loss, you have decreased heat tolerance. When you lose 20%, coma and death are a result.

On the other end of the spectrum, if you are drinking too much water, you will experience blurred vision and ill health. Not to mention frequent trips to the bathroom!

Next week is our LAST Nutrition lesson where I will be going over nutrition labels and  nutrition facts!

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