Drink water to Your Health SwetooSonu.com

We are Made of Water 50-75% of body is water 10-12 gallons in an adult www.freewebs.com/beauty-health

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% SwetooSonu.com

Blood

Muscle

Body Fat

Bone

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 www.freewebs.com/beauty-health

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 SwetooSonu.com

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 www.freewebs.com/beauty-health

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 SwetooSonu.com

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 www.freewebs.com/beauty-health

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 SwetooSonu.com

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 www.freewebs.com/beauty-health

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 SwetooSonu.com

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 www.freewebs.com/beauty-health

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 SwetooSonu.com

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 www.freewebs.com/beauty-health

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 SwetooSonu.com

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) www.freewebs.com/beauty-health

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 SwetooSonu.com

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 www.freewebs.com/beauty-health

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 SwetooSonu.com

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

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