Water is a nutrient we take for granted

Of all the nutrients essential for life, water is the most important. It is also the one we most often take for granted because it is so plentiful.

Water is the most abundant chemical in the human body. About 50 to 60 percent of an adult's body weight is water. It also makes up more than half the weight of foods in a mixed diet.

Water provides the fluid for many body functions. Nearly all the body activities take place in this fluid. It also participates in many metabolic reactions. Water is the medium for transporting vital materials to cells and waste products away from them, and it regulates body temperature.

We lose 2 to 3 quarts of water each day through elimination, perspiration and evaporation from the lungs. This amount must be replaced, so it is recommended that we drink six to ten 8-ounce glasses of fluid a day.

Normally, daily water intake balances the losses. On the average, an adult receives about 6 cups of water a day from drinking water and other beverages. Another 4 cups or so comes from food, and 1 cup from the breakdown of energy nutrients during normal metabolism.

Most of the time, thirst is an adequate guide for the need for water, but not always. There are times when you may not feel thirsty but need to drink more water. For example:
* When you perspire heavily
* When you are sick and have a fever
* When you sit in the sun
* When you are taking diuretics
* When you consume alcoholic beverages

There is some evidence that older people are less likely to get thirst signals when their bodies need water. This means drinking plenty of water is always a good idea, regardless of how thirsty you feel. Here are some tips to ensure you get enough water each day.

*Put a 1-quart container of water in the refrigerator each morning. When the container is empty, or nearly empty, you have consumed a reasonable amount of water.

*Carry a 32-ounce plastic squeeze bottle of water with you when you are not at home. Refill once to achieve the goal of eight 8-ounce glasses.

*To make water more appealing, add a squirt of lemon or another favorite juice.

Hot Weather Survival
*Drink plenty of liquids, even if not thirsty.

*Dress in light-weight, light colored, loose-fitting clothing. Natural fabrics such as cotton are best.

*Avoid the mid-day heat and do not engage in vigorous activity during the hottest part of the day (noon-4 p.m.).

*Wear a hat or use an umbrella for shade.

*If possible, use air conditioners liberally or try to visit air-conditioned places such as libraries, shopping malls, and theaters. For an air conditioner to be beneficial it should be set below 80 F. People who live in homes without fans or air conditioners should take the following steps to reduce heat discomfort: open windows at night; create cross-ventilation by opening windows on two sides of the building; cover windows when they are exposed to direct sunlight; and keep curtains, shades, or blinds drawn during the hottest part of the day.

*If not used to the heat, get accustomed to it slowly by exposing yourself to it briefly at first and increasing the time little by little.

*Avoid hot, heavy meals. Do a minimum of cooking and use an oven only when absolutely necessary.

Debbie Wilburn is County Agent/Family and Consumer Science Agent with the Hall (770)535-8290 and the Forsyth (770)887-2418 County Extension Service.