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Chapter 3 Nutrition 79
tissues lose too much water. Without enough water, the body
cannot cool itself, and blood pressure can drop dangerously low
as water leaves the blood.
Individuals should drink to 11½ cups of fl uids per
day to maintain adequate water in the body. Most of your
water needs are met through the water and other bever-
ages you drink. However, you can also get some fl uid
through the foods you eat. For example, eating broth
soups and other foods that have high water content is a
great way to replenish a depleted water supply. Foods
such as celery, tomatoes, apples, oranges, and melons
have high water content.
Fluid needs can change. For instance, women who
are pregnant or lactating have increased fl uid requirements. Infants also
have a greater need for fl uids. Although older adults may experience a
decreased sensation of thirst, their fl uid needs are the same as when they
were younger.
Under normal conditions, most people can maintain appropriate
amounts of water in their body simply by drinking when they are thirsty
and when they are eating a meal. Some conditions, however, may require
additional fl uids to maintain hydration. Specifi cally, your body needs more
water when you are
outside in hot weather for a long period of time,
engaging in vigorous physical activity (Figure 3.8),
running a fever, or
experiencing diarrhea or vomiting.
Feeling thirsty is a signal that your body needs more water. If possible,
drink enough water to prevent the experience of feeling thirsty.
Drinking water even before
you are thirsty will keep your
body hydrated. What tools
could you use to remind
yourself to drink water
before your body feels
thirsty?
Figure 3.8
Lesson 3.1 Review
Know and Understand
1. Name the six types of nutrients.
2. Explain the difference between glucose and
glycogen.
3. Describe the role of protein in the body.
4. List three functions of body fat.
5. How are minerals categorized as either macro or
trace?
6. List at least four conditions in which the body
needs more than the usual amount of water.
Revisit the Before You Read activity at the beginning of this
lesson. For any of your favorite foods that have few nutrients,
suggest two healthier options that you can eat instead.
Explain why each option is healthier using information from
the lesson, or do your own research to justify your response.
Real World Health
Analyze and Apply
7. Compare and contrast saturated fats and
unsaturated fats.
8. Analyze the importance of fi ber in the diet.
Assess
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