H2...OH REALLY?

Your Bodies
Liquid Assets
Brain 75% water
Lungs 83% water

Blood 90% water

Proper Hydration
Getting enough water every day is important for your health and well-being.
Most of your fluid needs are met through the water and beverages you drink
(Water & Nutrition, 2014). You can get some fluids through the foods that you

Skin 64% water

eat such as fruits and vegetables which contain a high percentage of water

Bones 31% water

(Staying Hydrated Staying Healthy, 2015).

Kidney 79% water

Muscle 79% water
Liver 79% water
(Kleiner, S., 1999)

Water comprises 75% body weight in infants to 55% in elderly and is

critical for cellular homeostasis and life (Popkin, B., D'anci, K., & Rosenberg, I., 2010). Water lubricates joints, protects your spinal cord and tissues,
dissolves minerals and other nutrients throughout
the body and removes waste (Water & Nutrition,
2014). Drinking water also helps the skin regulate
your body's temperature through sweating.
Early signs of dehydration include headache, fatigue, loss of appetite,
flushed skin, heat intolerance, light-headedness, dry mouth, and dark urine with
a strong odor (Kleiner, S., 1999). The amount of water a person needs depends

Inside this
issue:

on the level of physical activity and exercise, body temperature, weather, and

Proper Hydration

Your Bodies

Liquid Assets
Flavored Water

gender (Szinnai, G., 2005). A study conduct on 58 adults concluded that age
does not actually influence water intake or hydration status (Bossingham, M.,
Carnell, N., & Campbell, W., 2005). These results show that healthy older adults
maintain water input, output, and balance comparable to those of younger adults

References

2
(Bossingham, M., Carnell, N., & Campbell, W., 2005).

Directions:

Strawberry
Flavored Water
Ingredients:
4-6 strawberries, hulled and quartered
1/2 lemon, sliced

1. Fill your juice pitcher to the top with ice and

fruit.
2. Slightly scrunch up the basil so it releases its
flavor. Cover with cold filtered water.
3. This water is best if you let the water infuse

Small handful of basil, scrunched

at least 1 hour. If you're inpatient (like me),

Ice and cold filtered water

poke a few holes in your fruit with a fork for

instant flavor.

(Kravchuk, N., 2013)

References
Bossingham, M., Carnell, N., & Campbell, W. (2005). Water balance, hydration
status, and fat-free mass hydration in younger and older adults. American Journal of Clinical Nutrition, 81(6), 1342-1350. Retrieved October 27, 2015, from
http://ajcn.nutrition.org/content/81/6/1342.long
Kleiner, S. (1999). Water An Essential But Overlooked Nutrient. Journal of the
Academy of Nutrition and Dietetics, 99(2), 200-206. http://dx.doi.org/10.1016/
S0002-8223(99)00048-6
Kravchuk, N. (2013, June 15). Naturally Flavored Water. Retrieved October 29,
2015, from http://natashaskitchen.com/2013/06/15/naturally-flavored-water/
Popkin, B., D'anci, K., & Rosenberg, I. (2010). Water, hydration, and health. Nutrition Reviews, 439-458. doi:10.1111/j.1753-4887.2010.00304.x
Staying Hydrated - Staying Healthy. (2015, July 25). Retrieved October 29, 2015,
from http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/
FitnessBasics/Staying-Hydrated---StayingHealthy_UCM_441180_Article.jsp#.Vi6ejberS00
Szinnai, G. (2005). Effect of water deprivation on cognitive-motor performance in
healthy men and women. AJP: Regulatory, Integrative and Comparative Physiology, 289(1). http://dx.doi.org/10.1152/ajpregu.00501.2004
Water & Nutrition. (2014, June 3). Retrieved October 29, 2015, from http://
www.cdc.gov/healthywater/drinking/nutrition/