Drink water to Your Health

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 Waterfor When We Need Extra

• Loss 10% - weakness and potential heat stroke

• Loss 20% - life threatening• Average loss per day is 10 cups

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 the Need?

• 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?

• Drink enough water daily• Replace coffee and tea breaks

with water breaks• Add soup to meals

• Serve water, milk or juice with meals

• Always drink when pass water fountain

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 Vitamin A

• 16% of Daily Value for Protein

• 10-23% of Daily Values for B vitamins

Cut the Sodas

• Soft drinks have 3 –4 teaspoons of sugar per can

• Large 11 ounce soda has 130 calories

• Sipping slowly exposes teeth to more danger for decay

What about Tea?

• Evidence that provides beneficial antioxidants unclear

• May need 4 cups or more per day

• Contains stimulants (Caffeine)

Caffeine

• Present in coffee, tea & coke• Acts like diuretic• May affect sleep• Make jumpy, anxious, nervous

Ways to Cut Caffeine

• Gradually drink less• Drink ½ decaf ½ regular

• Brew tea for shorter time• Use caffeine free tea• Use caffeine free sodas

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

The never ending love............