Drinking to Your Health

The University of Georgia

Cooperative Extension Service

We are Made of Water

• 50-75% of body is water

• 10-12 gallons in an adult

Guess the Percentage of Water In

• Blood• Muscle• Body Fat• Bone

• 83%• 73%• 25%• 22%

Can’t Store Water for When We Need Extra

• Lose 10% - weakness and potential heat stroke

• Lose 20% - life threatening

• Average loss per day is 10 cups or 2 ½ quarts

The More Calories You Burn the More Water You Need

• 1 milliliter per calorie burned

• About 1 ½ liters per 1000 calories

• 8 cups for 2000 calories

What Does Water Do?• Temperature control• Carry nutrients and

oxygen• Keep tissues moist

• Make up body fluids• Cushions joints• Protects organs and

tissues

Where Does All That Water Go?

• 4 – 6 cups in urine

• 2-4 cups perspiration

• 1 ½ cup breathing

• 2/3 cup bowel movements

Where Do We Get All That Fluid?

• Drinking fluids 4-6 ½ cups

• Solid food 3-4 1/3 cups

• Body metabolism ¾- 1 1/3 cups

What Can Increase Needs?

• Extreme cold or heat• Strenuous work or

exercise• Exposure to air on

airplanes

• Fever, vomiting, diarrhea

• High fiber diet• Pregnancy and

breastfeeding

Check Urine Color to See If You are Drinking Enough

• Apple juice color – Not Enough

• Colorless or light lemon juice color – Drinking Enough

Name Some Fluids That Are Healthy

• Water• Juice• Milk• Fortified Soy Milk

How You Can Make Sure You Get Enough Fluid?

• Fill pitcher or water bottle daily

• Replace coffee breaks with water breaks

• Buy bottled water from vending machines

• Add soup to meals• Serve water, milk or

juice with meals• Always drink when

pass water fountain• Have sparkling water

instead of alcohol

Is Bottled Water Better?

• Not necessarily better than tap water

• Make sure flavored waters are sugar free

• If gets you to drink, then it is worth it

Don’t Forget Milk!

• 30% of Daily Value for Calcium

• 25% of Daily Value of Vitamin D

• 10% of Daily Value for Vitamin A

• 16% of Daily Value for Protein

• 10-23% of Daily Values for B vitamins

Cut the Sodas

• Soft drinks have 9 –10 teaspoons of sugar per can

• Large 32 ounce soda has 400 calories

• Sipping slowly exposes teeth to more danger for decay

• Empty calories

What about Tea?

• Evidence that provides beneficial antioxidants unclear

• May need 4 cups or more per day

• Contains stimulants

Caffeine

• Acts like diuretic

• May affect sleep

• Make jumpy, anxious, nervous

Ways to Cut Caffeine

• Gradually drink less• Drink ½ decaf ½

regular• Use caffeine free

sodas

• Brew tea for shorter time

• Use caffeine free tea• Keep water nearby• Check medications

Be Careful About Alcohol

• Alcohol also dehydrates

• Benefits to heart not enough to start drinking

• Disturbs sleep• Limit – 1 to 2 per day

In Summary

• Most of your fluids should be water

• Other good choices are milk, juice and fortified soy milk

• Limit drinks that contain sugar and caffeine

• Drink about 8 cups of fluid per day