FCS3-530
THE WILDCAT WAY TO WELLNESS
Water is truly the liquid of life. Often, we don't think about the many ways it affects our lives. We use water each day for things like drinking, cooking, cleaning, manufacturing, irrigation, transportation, power generation, and recreation.
We must understand our part in protecting our water supplies. It is also important for us to know how water affects our lives and wellness.
Almost three-fourths of the world is covered with water, which may lead you to think we have plenty of usable water. Actually, only about 1 percent of the water on earth is in a place and form that we can use. Almost 97 percent of the earth's water is salt water. This salt water is found in oceans, seas, salt lakes, and rivers. That leaves only 3 percent fresh water on the earth. Most of this fresh water is frozen in the polar ice caps.
The human body is approximately 65 percent water. This water performs a lot of functions that are critical to staying healthy. While we can live for a long time without food, we can survive only a few days without water or some other liquid to hydrate our bodies.
Water is important in many of the body's activities. These activities include:
Each day the human body strives to maintain a balance as it takes in and loses water. Thirst is the main trigger that reminds us that our bodies may need fluid. When intake and output of fluids are unbalanced, we'll notice a change within our bodies. Over time, we will become dehydrated if we lose more fluid than we consume. Likewise, we retain fluid or make more frequent trips to the bathroom when we take in more fluid than we need.
Through the years, the amount of water or fluid the body needs to work properly has been debated. In general, adults need 6 to 8 cups of water each day, but this can vary depending on body size, amount of physical activity, age, overall health, and climate. Certain groups of people, including senior citizens, athletes, and those who work outdoors, may need different amounts of fluid than the average person.
Older people may not feel as thirsty as they once did, so they may drink less fluids. This can contribute to dehydration. Aging is also associated with decreased kidney function, reduced fitness, and lower amounts of water in the body. These factors contribute to dehydration that can lead to hospitalization for senior citizens. Fortunately, drinking water throughout the day can help reduce this risk.
Athletes also need to pay particular attention to how much fluid they take in. Loss of body fluids can affect performance. The water in the body is also important for controlling athletes' body temperature and cooling working muscles. Nutritionists recommend increasing your fluid intake before, during, and after physical activity. Table 1 lists six basic rules for replacing fluids when taking part in a sport. Many of the same rules would also apply to people who work or spend leisure time outdoors, particularly during warmer weather.
Medications and diseases also affect fluid intake and the body's water balance.
| Table 1. Six basic rules for replacing fluids during sporting events. |
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1. Drink plain water. Sugar and electrolytes can slow absorption. 2. Drink cool water. 3. Don't depend on thirst. Drink before you feel thirsty. 4. Drink water before you begin the sporting event or activity—2 cups of water about two hours before the event and another cup about 15 minutes before you start. 5. Sip water during the event. Since the body can absorb only about 1 cup of water every 20 minutes, 1/3 to 3/4 cup every 10 to 20 minutes is suggested. 6. Be sure to put fluids back in your body. Consider weighing before and after the event and replacing 2 cups of water for every pound you lose.
Source: Adapted from Water: The Nutrient written by Linda Boeckner and Kay McKinzie, University of Nebraska Cooperative Extension, Institute of Agriculture and Natural Resources, University of Nebraska-Lincoln, 1997. |
The water we need each day to maintain our health comes from a number of sources, including the beverages we drink. Water, fruit juices, and milk are all good sources of fluid, as are decaf-feinated beverages and soft drinks.
Beverages containing caffeine (i.e., certain types of soft drinks, coffee, and tea) are not as good for us. Caffeine can actually result in fluid loss when we take in too much of it. Beverages that contain alcohol also result in fluid loss.
In choosing what we drink, we need to consider our needs for additional calories and nutrients as well as our need for fluids. Water is more readily absorbed by the body than other beverages, but it can also pass through the body more quickly. Milk, juices, and other healthy beverages may provide nutrients we need as well as fluid for hydration.
The foods we eat can supply an important part of the water we need. This is especially true with a diet high in fresh fruits and vegetables. Table 2 lists a few common fruits and vegetables and their water content as a percentage of their total weight. Most of the items listed are more than 90 percent water! Meat, fish, and poultry items are often one-half to two-thirds water by weight. Even grain products can be up to one-third water.
| Table 2. Water content of common produce. | |
| Fruit or Vegetable |
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| Apple |
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| Banana |
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| Broccoli |
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| Carrots |
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| Celery |
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| Cucumber |
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| Grapefruit |
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| Iceberg Lettuce |
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| Orange |
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| Strawberries |
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| Tomato (red) |
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| Watermelon |
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| Source: Bowes & Church's Food Values of Portions Commonly Used, 16th Edition, 1994. | |
In general, there are two types of water available for our usebottled water that we purchase or water that comes from the tap. We must make sure our household water supply is safenot only because we drink water, but because many foods are prepared using water. For example, the juice or coffee we have with breakfast may use water from our tap.
Tap water can come from many different sources. For the majority of Americans, tap water comes from a public water system. However, many residents in rural areas still depend on a private water system like a well or cistern.
In Kentucky, more than 550 public water systems provide water for more than 90 percent of our residents. A public water system is one that supplies piped water to at least 25 people or has 15 service connections for at least 60 days per year. These systems are regulated through the Kentucky Division of Water.
Public water systems must follow guidelines. Standards, referred to as primary drinking water standards, are in force for keeping in check more than 80 different contaminants. These standards have been developed to protect human health. If you'd like to learn more about the purpose of drinking water standards and how they are set, contact your local county Extension office and request a copy of Drinking Water Standards (IP-5).
About 10 percent of the people in Kentucky use a private source of drinking water, including wells, springs, and cisterns. For the most part, private supplies are unregulated. The main exception is that drinking water wells must be drilled by a certified installer. These installers must follow set guidelines. In addition, individual well owners must also develop and follow a plan for their well that will protect groundwater.
For private water supplies, testing of water quality is not regulated. Homeowners are re-sponsible for their water's quality. Whether you are using a spring, cistern, well, or some other water source, you should have your water tested at least once a year. To learn more, request a copy of Testing Private Water Supplies (IP-3), from your county Extension office. Also, contact your county health department to find out if it offers a water testing service.
In recent years, the consumer demand for bottled water has grown a lot. Many consumers believe that bottled water is safer than other drinking water, but some people say it isn't. Consumers do need to know a few facts about bottled water.
Like other beverages, bottled water is regulated through the Food and Drug Administration (FDA). Definitions have been established for terms relating to bottled water, and strict standards are in place for how these terms are to be used on labels. The FDA has also established quality standards for bottled water. To learn more, contact your local county Extension office and request a copy of Bottled Water Basics (ENRI-217).
Consumers can take action to help keep water supplies safe. Use the following tips to make sure activities in and around your home protect water resources:
By following a few simple guidelines, we can protect and conserve our water resources, which will improve our personal wellness and the wellness of our environment. The impact water has on our daily lives is often taken for granted. We must always remember how important water is to our wellness. It truly is the liquid of life!
Special thanks to the following for providing technical review: Sandra Bastin, Ph.D., R.D., L.D., Foods and Nutrition Extension Specialist; Janet Tietyen, Ph.D., R.D., L.D., Foods and Nutrition Extension Specialist; Linda Heaton, Ph.D., Textiles and Environment Specialist; and Jennifer Cocanougher, M.S., Extension Associate for Environmental and Natural Resource Issues.
American Dietetic Association. Water/Hydration: Water Works. 1999.<www.eatright.org/olderamericanswaterhydration.html>. Accessed March 21, 2001.
Boeckner, Linda and Kay McKinzie. Water: The Nutrient. 1997. Cooperative Extension, Institute of Agriculture and Natural Resources, University of Nebraska-Lincoln. <www.ianr.unl.edu/pubs/foods/g918.htm>. Accessed March 21, 2001.
Cole, Leslie, Erik Siegel and Lola Williamson Lyle. 2000-2001 State of Kentucky's Environment. 2001. Kentucky Environmental Quality Commission, Frankfort, Ky.
Kentucky Division of Water, Drinking Water Branch. Bottled Water Information. 2000. Kentucky Natural Resource and Environmental Protection Cabinet. <water.nr.state.ky.us/dw/bottled.htm>. Accessed April 3, 2001.
Pennington, Jean A.T. Bowes & Church's Food Values of Portions Commonly Used, 16th Edition. 1994. J. B. Lippincott Company, Philadelpia, Pa.
Robinson, Sharon Francey. Older Adults Taking Aim for Nutrition and Health: Aim for Hydration. 2000. Texas A&M University System and Texas Agricultural Extension Service.
U.S. Environmental Protection Agency. Drinking Water and Health: What You Need to Know! 1999. U.S. Environmental Protection Agency, Office of Water. <www.epa.gov/safewater/dwhealth.html>. Accessed March 21, 2001.
U.S. Environmental Protection Agency. Water on Tap: A Consumer's Guide to the Nation's Drinking Water. U.S. Environmental Protection Agency, Office of Water. <www.epa.gov/safewater/wot/ontap.html>. Accessed April 3, 2001.
The Watercourse and Council for Environmental Education. Aqua Bodies (p. 63) in Project WET Curriculum and Activity Guide. 1995. The Watercourse and Council for Environmental Education, Bozeman, Mont.
The Watercourse and Council for Environmental Education. A Drop in the Bucket (p. 238) in Project WET Curriculum and Activity Guide. 1995. The Watercourse and Council for Environmental Education, Bozeman, Mont.
Wildcat Way to Wellness Series Editor: Janet Tietyen, Ph.D., R.D., L.D., Extension Specialist, Food and Nutrition, Family and Consumer Sciences