8/7/2019 Hydration Matters

http://slidepdf.com/reader/full/hydration-matters 1/2

Drink For Your Healthhirst is your body’s way of telling you it needs fluids. But it can’t tell you what to drink. That’s up to you. Some

everages simply satisfy your natural taste for sweetness. Some have calories. Some don’t. Some relax you. Some

nergize you. Some give you important nutrients. Some help you perform your best. And some can even help you

manage health concerns like cholesterol. That’s why it’s so important to understand how your beverage choice

ffects your overall health and wellness –and make every drop count .

ave you ever wondered how all the nutrients in the foods andeverages you eat and drink get to where they need to go? The water inour body is crucial for transporting carbohydrates, vitamins and

minerals and other important nutrients to your cells. Your cells thenroduce energy to help keep you going.

Water is essential for kidneys, helping them to remove waste, toxins andxcess nutrients from the body. A well hydrated healthy person’s kidneyster approximately 180L (190 quarts) of water each day.

ood hydration helps preserve skin’s elasticity, softness and coloring.Water bathes skin cells, inside and out.

ou may already know sweat is your body’s way of cooling itself. But didou know that water helps make this possible? Your body’s water helpsissipate heat, regulating your overall body temperature.

your body becomes too hot, water is released by perspiring, thusemoving heat from the body. If the water lost through sweat is noteplaced, your body can become dangerously overheated.

dequate hydration is important for proper functioning of your brain.Mild dehydration – as little as a 1% to 2% loss in body weight due to fluid

eficiency – can impair your ability to concentrate. And loss of more than% body weight due to dehydration can affect your brain’s processingbilities and impair short-term memory.

uids are important for healthy heart function and play a role inormalizing blood pressure. Dehydration decreases cardiac output,

which may lead to increased heart rate and reduced blood pressure.

Water aids in the digestion of your food – it’s found almost everywhere inhe digestive tract from the saliva in your mouth to the solution of enzymesf your lower intestine. Water also helps dissolve nutrients so that they

may be absorbed into your bloodsteam and delivered to your cells.

Muscles and joints, in addition to your bones, help you to stand, sit, movend go about your daily life. Water helps cushion joints and keeps

muscles working properly. In fact, approximately 70 to 75 percent of yourmuscle is actually made up of water.

Institute of Medicine of the National Academy of SciencesTotal Daily Water Adequate Intake (AI) Summary

Infants

0-6 months 3 cups * (0.7 L), assumed to be from human milk.

7-12 months 3.5 cups (0.8 L), assumed to be from human milk ancomplementary foods and beverages. This includes~3 cups (0.6 L) as total fluid, including formula, juices andrinking water.

* 1 cup equals 8 fluid ounces (~240 ml). Figures rounded up to the nearest cup.** “Total water” includes fluids from all foods and beverages consumed..

Children

4-8 years 7.5 cups (1.7 L) total water, including ~5 cups (1.2 L) as totabeverages, including drinking water.

1-3 years 5.5 cups (1.3 L) total water**, including ~4 cups (0.9 L) atotal beverages, including drinking water.

Adolescents Males Females

9-13 years 10.5 cups (2.4 L) total water,including ~8 cups (1.8 L) astotal beverages, including

drinking water.

9 cups (2.1 L) total waincluding ~7 cups (1.6 L)total beverages, includ

drinking water.

14-18 years

19-70+years

14 cups (3.3 L) total water,including ~11 cups (2.6 L) astotal beverages, includingdrinking water.

10 cups (2.3 L) total waincluding ~8 cups (1.8 L)total beverages, includdrinking water.

16 cups (3.7 L) total water,including ~13 cups (3 L) astotal beverages, includingdrinking water.

11.5 cups (2.7 L) total waincluding ~9 cups (2.2 L)total beverages, includdrinking water.

Daily Water Adequate IntakeAge Range

Cells

Kidneys

Skin

Temperature

Brain

Heart 

Digestive Tract 

Muscles and Joints

 Tips for Staying Hydrated

Have a beverage with every meal and snack.

Choose beverages that you enjoy. Several studies show that children and adults consumabout 45% to 50% more liquid when it’s flavored vs. plain water.

Eat more fruits and vegetables. Fruits and vegetables tend to have a high water contenwhich makes them a great option for helping you meet your hydration needs.

Don’t exclusively rely on thirst. Sometimes thirst is not a reliable measure of hydrationbecause of medications or other health conditions. Keep a water bottle or beverage atyour desk, in your car, in your bag or wherever you will be reminded to drink.

Keep beverages at moderate temperature. Fluids served at moderate temperatures –temperatures that are neither hot nor cold – tend to be consumed in greater volumes.

Choose beverages that fit your activity level and lifestyle. If you are watching your calories

consider choosing a low-calorie beverage or create your own refreshing light beverages.

Hydration Guidelines

Hydration Matters

Thirsty for more information?Visit www.thebeverageinstitute.org

8/7/2019 Hydration Matters

http://slidepdf.com/reader/full/hydration-matters 2/2

Can caffeinated beverages help keep me hydrated? 

While caffeine may have a mild, short-term diuretic effect in individuals who do not normally consume caffeine, studies havehown that this is not the case for people who regularly consume caffeine. As a result, a report on water needs released in 200y the Institute of Medicine of the National Academy of Sciences concluded that all beverages, including those with caffeine,

ontribute to hydration.

How much water do I need to drink every day? he Institute of Medicine of the National Academy of Sciences concluded in its 2004 Report that women need approximately 11.5ups of total fluid a day from beverages and food while men need approximately 16 cups day.

While you can meet your daily goal with water alone, keep in mind that all beverages, including those with caffeine, as well asoods with a high water content like soup, fruits and vegetables, contribute towards this recommendation. On average, about 8ercent of an individual’s total water needs are met by drinking beverages and about 20 percent is provided by food.

Why are fluids so important to overall health? uids from the beverages you drink and the foods you eat are your body’s primary source of water, which it needs to regulate b

emperature, keep skin moist, and transport oxygen and other essential nutrients to your cells.

our body is constantly losing water – through your breath as you exhale, through your skin as perspiration, and through urine.his water must be replaced to maintain good health.

How much should I drink when I exercise? 

he following guidelines from The American College of Sports Medicine are designed to help keep active people safely hydrated

Drink plenty of fluids during the 24-hour period before an event, especially during the meal prior to exercise, topromote proper hydration before exercise.

Consume 14 to 20 ounces (400 to 600 ml) of fluid about two hours before exercise to stay hydrated and allow timeto excrete any excess water.

During exercise, drink fluids on a schedule. Drink at regular intervals, every 15 to 20 minutes depending on yoursweat rate, to replace water lost through sweating.

For strenuous exercise lasting longer than one hour, drink liquids that contain four to eight percent carbohydratesand approximately .5–.7 grams of sodium per liter of water. This helps delay fatigue and replace what you losesweating. (Regular sports drinks are formulated in light of these recommendations.)

To rehydrate after exercise, drink 16 ounces (or about 0.5 L) of fluid for every pound (or 0.5 Kg) of body weight lostduring exercise.

s it possible to drink too much?es, although in adults, over-hydration – called hyponatremia – typically affects only endurance athletes who lose a great deal oalt and fluids through sweat, but only replace lost fluid, or slower athletes engaged in endurance events whose water consumon over several hours far exceeds the amount of sweat they lose. As a result, they can experience a dangerous electrolyte

mbalance caused by low blood sodium levels. This can lead to disorientation, confusion, seizures, and even death. Unfortunateigns of hyponatremia are difficult to distinguish from heat exhaustion or heat stroke.

Can I get dehydrated when it is cold outside?Although people tend to perspire more in hot weather, dehydration can also be a problem during the winter months. High rates

nergy expenditure in winter activities such as snowboarding, ice skating, and skiing and use of heavy clothing can cause signiant sweating and fluid loss.

o, watch out for dehydration, which can lead to fatigue, headaches and muscle cramps, even in the winter months. The best wo protect yourself is by drinking fluids throughout the day.

Hydration MattersCommonly Asked Questions

•

•

•

•

•

The Beverage Institute For Health & Wellness is ascientific unit within The Coca-Cola Company thatsupports research, education and outreach with aprimary focus on beverages.