Water The Essence of Health

Water, Water Everywhere…How Much

Should You Drink?

FOR IMMEDIATE RELEASE

JANUARY 17, 2005

CHICAGO— The human body is made up of 50 to 75 percent water, or about 10 to 12 gallons,

so replenishing your body’s water supply is crucial for proper function.

―Although there are many theories about the amount to drink, a safe bet is to drink at least eight

cups of water each day to make sure you are properly hydrated,‖ says registered dietitian and

American Dietetic Association spokesperson Dee Sandquist. ―If you’re working out regularly,

you should ideally drink even more than eight cups.‖

According to the American Dietetic Association’s Complete Food and Nutrition Guide, the

average adult loses about two and a half quarts or about 10 cups of water daily. To maintain your

body’s fluid balance, you need to replace it each day.

Sandquist offers ways to make sure you’re drinking enough water each day: "Take a water break

instead of a coffee break, keep a cup or bottle of water handy at your desk, take a drink whenever

you walk by a water fountain and keep a bottle of water in your backpack or tote bag. All fluids

like juice, tea, soup and even coffee count, so drink up.‖

Sandquist notes that many foods have a high water content, too:

Food Percent of Water

Lettuce (half cup) 95

Watermelon (half cup) 92

Broccoli (half cup) 91

Grapefruit (half cup) 91

Milk (one cup) 89

Orange juice (three fourths cup) 88

Carrot (half cup) 87

Yogurt (one cup) 85

Apple (one medium) 84

Is Your Child Drinking Enough Water?

July 16, 2008

On hot summer days, kids are naturally drawn to the water — playing in sprinklers, pools or at

the beach. But are you sure they are drinking enough water in the summer?

Children perspire with active play, even in the water. Like adults, active children over 8 years

old need eight or more cups of fluids during the day. Younger children need four to five cups.

To replenish fluids, bring along water if you plan to be out for longer than an hour or are going

on an extended car trip. Kids may drink more water if it’s offered to them in a ―sports bottle‖

with their favorite team’s or school logo on it.

Bringing water to the beach may sound odd, but for your kids, it’s an important key to keeping

your family hydrated.

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Know the Signs of Dehydration

May 14, 2008

May is Physical Fitness and Sports Month. No matter what sport or fitness activity you enjoy,

staying properly hydrated is important. What are the signs of dehydration?

Some early signs are thirst, flushed skin, fatigue, increased body temperature, and faster

breathing and pulse rate. Later signs are dizziness, increased weakness and labored breathing

with exercise. Replace fluids before symptoms get serious.

Remember to drink water rather than pouring it over your head. Drinking is the only way to

rehydrate and cool your body from the inside out.

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Dehydration Alert!

July 7, 2008

Dehydration during exercise can occur even in the coldest conditions. But during the hotter

months, more perspiration means your body dehydrates even faster.

Be alert for conditions that increase your fluid loss through sweat:

Air temperature. The higher the temperature, the greater your sweat losses.

Intensity. The harder you work out, the more you perspire.

Body size. Larger the athletes sweat more. Men generally sweat more than women.

Duration. The longer the workout, the more fluid loss.

Fitness. Well-trained athletes perspire more. Why? An athlete cools his or her body

through sweat more efficiently than most people because their bodies are used to the

extra stress.

Are You Drinking Enough?

August 11, 2008

The hot, humid days of August mean you need more water to stay hydrated. Are you drinking

enough?

Staying well-hydrated may seem like a simple task, but you actually may not be consuming

enough fluid. At minimum, the average adult should consume eight 8-ounce glasses of water or

water-based beverages every day. But the actual amount you should consume is higher based on

physical activity level, body muscle mass and exterior temperature.

Assess your intake of fluids by keeping track of how much water and water-based beverages you

consume. In addition, count any frozen juice bars or icy treats. If your intake isn’t where it

should be, carry a bottle of water around with you, or switch to water instead of an afternoon soft

drink.

Getting in the habit of drinking more fluids may take time, so increase your levels gradually and

eventually you’ll easily consume what you need.

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Too much of a good thing?

While technically it is possible to drink too much water, for most people the greater concern is

not consuming enough fluids.

Most people need eight to 12 cups of water daily—from drinking water, other beverages and

water in solid foods. Certain medications, high-fiber intake and age can further boost your need

for water.

The body’s fluid needs increase with extreme temperatures. Very cold and very hot temperatures

demand more fluids to keep the body temperature normal. Fluid needs also increase with

increased physical activity. Drink one to three more cups per hour as you increase the intensity

and duration of your activity.

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Packing a Healthful College Trunk

August 31, 2004

The heat of summer may still be intense, but fall sports tryouts are in full swing.

Sports put the body through a tremendous amount of stress, particularly in hot weather. If your

children are trying out for school sports, make sure they are properly fueled.

Start with a well-balanced breakfast including carbohydrates and a small amount of protein and

fat. Try to have your children eat meals three hours before a practice or games. If the workout

exceeds one hour, they should refuel with more carbohydrates.

Help kids stay properly hydrated, too, by encouraging them to drink two cups of water two hours

before the activity and at least half a cup every 15 minutes during the activity.

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Water: The Drink of Life

April 5, 2004

Water is the most abundant substance in the human body. Like air, you can’t live without it.

New recommendations on water intake were recently released by the Institute of Medicine of the

National Academies of Science. According to this report, studies have found that most healthy

adults are adequately hydrated. General recommendations were set at approximately 11 cups of

total water from all beverages and food, for women and 16 cups for men.

About 80 percent of people’s daily water intake comes from drinking water and other

beverages—including caffeinated beverages—and the other 20 percent comes from water

contained in food.

Since current intake is adequate, the expert panel recommends that thirst be the guide for fluid

intake. However, they also caution that individuals who are physically active or live in hot

climates may need to drink more.

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Hydration Through the Seasons

December 17, 2004

Adequate fluid intake is essential, even during the winter months. Participation in winter

activities such as shoveling snow, skiing or skating can cause perspiration and increase your

chances of dehydration. Even if you are inside, circulating heated air evaporates the moisture on

your skin, requiring replenishment of any water loss.

How much fluid should you consume during the day? The average adult loses about 2 ½ quarts

(about 10 cups) of water each day. Therefore, drinking approximately 8–12 cups throughout the

day is sufficient. Certain factors, such as activity level, may indicate a need for increased fluids.

Plain water is your best bet. It is readily available, low in sodium and has no calories, fat or

cholesterol. Juice and milk are good options since they supply key nutrients.

Water Lingo

July 26, 2006

Grocery stores and restaurants offer varieties of water that are difficult to keep up with. Flavored,

artesian, mineral, sparkling — what do these watery terms mean? Isn’t water … water?

The Food and Drug Administration has developed definitions for each of these types of water,

and more:

Artesian water is a certain type of well water, collected without mechanical pumping.

The well must tap a confined aquifer (an underground layer of rock or sand with water)

that has water standing much higher than the rock, gravel or sand.

Mineral water contains standard quantities of minerals that must be naturally present, not

added.

Purified water has been processed to remove minerals and other solids. (Purified doesn’t

mean it is better for you than any other kind.)

Sparkling is water with a ―fizz,‖ either with added carbon dioxide or naturally

carbonated. (Seltzer, tonic and club soda are not sparkling water, they are considered soft

drinks.)

Spring water comes from an underground source and naturally flows to the surface. It

must be collected at the spring or through a bored hole that taps an underground source of

the spring.

What type of water, if any, is best for you? Both tap and bottled water are regulated by the

government; especially when it comes from large municipal water systems, and tap water is just

as safe for drinking as bottled water.

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The Clear Facts on Bottled Water

December 29, 2004

Many different brands of bottled water stock the shelves and cooler cases at supermarkets and

convenience stores. If bottled water and tap water are safe, why drink bottled water?

Bottled water is convenient, especially for people who have trouble remembering to consume the

recommended eight to 10 glasses of water they need each day.

When it comes to nutrition, some bottled water may not contain fluoride that is found in tap

water. For most people, water is their best source of fluoride, so relying on bottled water may

compromise your intake.

Possible solution: Buy bottled water that has added fluoride or fill an empty bottle with tap

water.

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Bottled or Tap Water: Which is Better for

You?

July 14, 2005

Bottled waters now contain everything from more oxygen to vitamins. But are those additions

necessary?

For most people, eating a variety of foods makes it easy to consume enough vitamins. In

addition, more vitamins won’t improve athletic performance, unless you were vitamin-deficient

to begin with.

Consuming enough water is important to hydration. If you prefer flavored water over plain,

check the label for calories per serving and added sugars.

If you don’t want to spend extra money on bottled water, try adding a lemon, lime, orange slices

or a small amount of fruit juice to enhance the flavor of tap water.

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