Drinking 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 • 83%
• Muscle • 73%
• Body Fat • 25%
• Bone • 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 • Make up body fluids
• Carry nutrients and • Cushions joints
oxygen • Protects organs and
• Keep tissues moist 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 • Fever, vomiting,
• Strenuous work or diarrhea
exercise • High fiber diet
• Exposure to air on • Pregnancy and
airplanes 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 • Add soup to meals
bottle daily • Serve water, milk or
• Replace coffee breaks juice with meals
with water breaks • Always drink when
• Buy bottled water pass water fountain
from vending • Have sparkling water
machines 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 • 16% of Daily Value
for Calcium for Protein
• 25% of Daily Value of • 10-23% of Daily
Vitamin D Values for B vitamins
• 10% of Daily Value
for Vitamin A
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 • Brew tea for shorter

• Drink ½ decaf ½ time
regular • Use caffeine free tea
• Use caffeine free • Keep water nearby
sodas • 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