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  • Handout: Drink to Your Health Publication # FDNSE 89-17 Pencils if needed Props: 3 clear drinking glasses – one contains apple juice, one contains lemon juice and one contains water; can of 100% juice and can of juice drink or cocktail; soy milk (enough so all can taste); 3 ounce paper cups; various bottled waters – mineral, spring, seltzer and flavored without sugar; 2-3 trays; soda can; small clear bowl containing 9 teaspoons of sugar; 32 ounce soda cup labeled “400 calories.” Note: You may wish to have samples of soy milk and bottle water poured out on trays before class begins Fluids are a very important for keeping you healthy. Today we will discuss why fluids are so important, what fluids are the best for you to drink and how you can make sure you get enough fluid.
  • Transcript

    • 1. Drink water to Your Health
    • 2. We are Made of Water
      • 50-75% of body is water
      • 10-12 gallons in an adult
    • 3. Guess the Percentage of Water In
      • Blood
      • Muscle
      • Body Fat
      • Bone
      83% 73% 25% 22%
    • 4. 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
    • 5. 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
    • 6. What Does Water Do?
      • Temperature control
      • Carry nutrients and oxygen
      • Keep tissues moist
      • Make up body fluids
      • Cushions joints
      • Protects organs and tissues
    • 7. Where Does All That Water Go?
      • 4 – 6 cups in urine
      • 2-4 cups perspiration
      • 1 ½ cup breathing
      • 2/3 cup bowel movements
    • 8. 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
    • 9. 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
    • 10. Check Urine Color to See If You are Drinking Enough
      • Apple juice color – Not Enough
      • Colorless or light lemon juice color – Drinking Enough
    • 11. Name Some Fluids That Are Healthy
      • Water
      • Juice
      • Milk
      • Fortified Soy Milk
    • 12. 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
    • 13. 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
    • 14. 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
    • 15. 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
    • 16. What about Tea?
      • Evidence that provides beneficial antioxidants unclear
      • May need 4 cups or more per day
      • Contains stimulants (Caffeine)
    • 17. Caffeine
      • Present in coffee, tea & coke
      • Acts like diuretic
      • May affect sleep
      • Make jumpy, anxious, nervous
    • 18. 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
    • 19. 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
    • 20.  

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