Are You Drinking Enough?

RND LIVEFIT

Water

• Well, 75% of the human body consists of water.

• So let us consider an average person who weighs 150 pounds.

• If 75% consists of water, then 112 pounds is water and only 38 pounds is solid matter.

Importance of Drinking Enough Water

• 75% of Canadians are chronically dehydrated

• In 37% of Canadians, the thirst mechanism is so weak that it isoften mistaken for hunger.

• Even MILD dehydration will slow down one’s metabolism as much as 3%.

• One glass of water shuts down midnight hunger pangs for almost 100% of people

• Lack of water is the #1 trigger of daytime fatigue.

• Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

• A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen.

• Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

Just how do you know if you are getting dehydrated?

If you have a dry mouth, produce more dark or less urine, feel dizzy or faint you probably need water, quick.

1) Fatigue 2) Flushed skin 3) Dry mouth 4) Dry lips 5) Cramps 6) Headache 7) Sunken eyes 8) Stiff Joints

Ways to help get the water you need

• Carry a 500 ml water bottle and drink 4 a day – 1 cup Hot water + lemon upon rising– 8 x cups of water per day– 1 large glass of room temp water before having breakfast– 1-2 Green Tea encouraged (burn avg. 100 extra calories per

day, plus antioxidant benefit)– Do this gradually when increasing volume (let kidneys to adjust)

• You will find that you:– “pee” hourly – crave water– “poop” regularly (appearance & texture of peanut butter)

• Less than 3 x per week (oops we have major issues!)

• To be more precise, drink ½ ounce per pound of body weight. There are 8 ounces per 1 cup

140lbs = 70 ounces/8 (8 ounces/cup) = 8.75 cups

• Dehydration impairs both physical and mental performance in all types and levels of sport

• A loss of 2% bodyweight (just 1kg for a 50kg person) causes an increase in perceived effort and is claimed to reduce performance by 10-20%

• A fluid loss exceeding 3-5% bodyweight reduces aerobic exercise performance noticeably and impairs reaction time, judgment, concentration and decision making - vital elements in all sports, oh and school!

What percent of our body is water?

• The average adult body is made up of 50%-75%

• Muscles are about 75% water by weight

• Fat tissues are about 25%

• Bones are about 20%

• Brain is about 90%

Why do we need water?

• Exercising-helps keep body temp under control

6-8oz every 15minutes

●It moves nutrients, hormones, antibodies and oxygen through the blood stream

●Water is the bodies lubricant

keeps eyeballs moist and “oils” joints

●Water is bodies shock absorber

brain and spinal cord is protected by it

How much water is enough?

• Some experts believe everyone should drink 80oz a day

●Others say to divide your body weight by 2 to get the ounces you need to drink a day

Ex) A man is 175lbs. How much water should he drink?

175/2=about 88oz●Overweight people should add an additional 12oz

for every 25lbs they are over weight

Water and your health

• Key part of weight loss program• Helps body remove fat• Helps overall health• Suppresses appetite by filling up stomach some

experts say that it is hard to distinguish between hunger and thirst so drink water and wait 20-30 minutes to see if still hungry

• drinking more water reduces water retention by stimulating the kidneys

Water loss results in…

• Urine becomes concentrated when not enough water

• Water cannot be stored in the body so body sets up a priority system

• When body becomes dehydrated it rations and recycle water

• All water losing functions are reduced• Toxic waste is dumped into tissues, fat, joints,

and muscles instead of being eliminated by urination and perspiration

Your lungs and water

• Lung tissue are moistened by water as they take in oxygen and release carbon dioxide

• Allergies and asthmatic symptoms may be a sign of not enough water

Body temp and water

• Water is bodies coolant regulating body temp by perspiration

• Must drink as much water in winter as in summer

• 3% water loss can result in health problems

• 15% water loss can result in death

Your brain and water

• Brain 90% water• When body is well

hydrated one will notice an increase clarity in thinking

• Less water decreases energy generation in the brain

• Dehydration can result in headaches, depression, memory loss, chronic fatigue syndromes

Your heart and water

• Heart 75% water• Blood 85% water• Hydration increases

cardiovascular system

• Dehydration can result in: hardening of the arteries, high blood pressure and cholesterol

Your kidneys and water

• Kidneys filters blood, concentrating waste and sends it out in urine

• Dehydration causes kidneys to recycles dirty water to remove waste

• Prolonged dehydration can do damage to kidneys

Your digestive system and water

• Food needs water to properly digest

• Hydration can reduce: heartburn, acid stomach, gas, and constipation

• Dehydration can cause: weight gain, poor muscle tone, water retention

Your joints and water

• Water lubricates joints and lets you move freely

• Water maintains elasticity and easy movement for connective tissue of joints

• Water relives arthritic pain

Water vs. Caffeinated beverages

• Water is ranked 2nd as essential for life

• Water is fat free, cholesterol free, low in sodium and no calories

• There is no such thing as too much water

• There is an abundance of water to drink

• Caffeinated beverages act as diuretics –makes you go to the bathroom more

• Women who drink 2 cups of caffeinated beverages have a 30% increase for miscarriage

• Can raise blood pressure for minutes to hours

• Can cause irregular or fast heartbeats

• Helps reduce headaches

Green Tea

CLICKCLICK

By next week:

– Drinking 8 glasses of water (carrying a water bottle to class, PHE class at the very least)

– Drink 1 green tea a day (click on green tea)