Presentation Transcript
Drink water to Your Health: Drink water to Your Health
Slide2:
We are Made of Water
50-75% of body is water
10-12 gallons in an adult
Slide3:
Guess the Percentage of Water In
Blood
Muscle
Body Fat
Bone 83%
73%
25%
22%
Slide4:
Can’t Store Water
for When We Need Extra
Loss 10% - weakness and potential heat stroke
Loss 20% - life threatening
Average loss per day is 10 cups
Slide5:
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
Slide6:
What Does Water Do?
Temperature control
Carry nutrients and oxygen
Keep tissues moist
Make up body fluids
Cushions joints
Protects organs and tissues
Slide7:
Where Does All That Water Go?
4 – 6 cups in urine
2-4 cups perspiration
1 ½ cup breathing
2/3 cup bowel movements
Slide8:
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
Slide9:
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
Slide10:
Check Urine Color to See If You are Drinking Enough
Apple juice color – Not Enough
Colorless or light lemon juice color – Drinking Enough
Slide11:
Name Some Fluids That Are Healthy
Water
Juice
Milk
Fortified Soy Milk
Slide12:
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
Slide13:
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
Slide14:
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
Slide15:
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
Slide16:
What about Tea?
Evidence that provides beneficial antioxidants unclear
May need 4 cups or more per day
Contains stimulants (Caffeine)
Slide17:
Caffeine
Present in coffee, tea & coke
Acts like diuretic
May affect sleep
Make jumpy, anxious, nervous
Slide18:
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
Slide19:
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