1. Drink water to Your Health
With complement of
Hadeed SHE Awareness team

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 83% •
• Muscle 73% •
• Body Fat 25% •
• Bone 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
1½ •
• 8 cups for 2000 calories
•

6. What Does Water Do?
• Temperature control • Make up body fluids
• •
• Carry nutrients and • Cushions joints
oxygen •
• • Protects organs and
• Keep tissues moist 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
4-6 ½ •
• Solid food 3-4 1/3 cups
3-4 1/3 •
• Body metabolism ¾- 1 1/3 cups
¾- 1 1/3 •

9. What Can Increase Needs?
• Extreme cold or heat • Fever, vomiting, diarrhea
• •
• Strenuous work or exercise • High fiber diet
• •
• Exposure to air on • Pregnancy and
airplanes 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 • Serve water, milk or juice with
• meals
• Replace coffee and tea breaks •
with water breaks • Always drink when pass water
fountain
•
•
• Add soup to meals
•

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 • 16% of Daily Value for
Calcium Protein
• •
• 25% of Daily Value of • 10-23% of Daily Values for
Vitamin D 10% of B vitamins
Vitamin A - •
•

15. Cut the Sodas
• Soft drinks have – teaspoons of sugar
per can
- •
• Large ounce soda has 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
• Brew tea for shorter time
• Gradually drink less
•
•
• Use caffeine free tea
•
• Drink ½ decaf ½ regular
• 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
•