List 2
reasons why you might need extra fluids throughout the day.
Describe at
least 2 ways to increase your fluid intake throughout the day.
Know the
difference between water versus other beverages.
First name
Last name
Birthday of name entered above
Activity 1: How much water do you
and your child drink per day?
Water is a crucial
nutrient!
Water
is an essential nutrient in our bodies. Without water, we cannot survive.
An individual can live for up to two months without food but only a few days without
water. If you lose weight from dehydration, you may be at risk for
developing extreme weakness and heat stroke. Living in
the hot desert puts us more at risk.
What does water do for the body?
Satisfies thirst
Aids
in digestion and absorption of food
Protects tissues
and organs
Regulates
body temperature and blood circulation
Carries
nutrients to cells
Removes
toxins and other wastes from the body
Keep the water
flowing in...
Keep
an ongoing water supply so your body will function properly. During a
tough workout, losing water weight is common,
especially on a hot day. You must continue to drink water while you're
active!
Water and other beverages are the main sources to avoid dehydration.
Foods also supply your body with fluids, especially fruits and vegetables.
Watermelon contains more than 90% water. Take a look at the following
list of foods to see how much water is provided.
Food
Percent Water by Weight
lettuce (1/2 cup)
95
watermelon (1/2 cup)
92
broccoli (1/2 cup)
91
grapefruit (1/2)
91
milk (1 cup)
89
orange juice (3/4 cup)
88
carrot (1/2 cup)
87
apple (1 medium)
84
cottage cheese, low-fat (1/2 cup)
79
yogurt (1 cup)
75
potato, baked with skin (1 medium)
71
tuna, canned, drained (3 ounces)
70
rice, cooked (1/2 cup)
69
kidney beans, boiled (1/2 cup)
67
pasta, cooked (1/2 cup)
66
chicken, roasted, no skin (3 ounces)
65
beef, lean, roasted (3 ounces)
64
cheddar cheese (1 ounce)
37
whole wheat bread (1 slice)
38
bagel (1/2)
29
honey (1 tablespoon)
17
butter or margarine (1 tablespoon)
16
raisins (1/3 cup)
15
pecans, dried (2 tablespoon)
5
vegetable oil (1 tablespoon)
0
What are common signs of dehydration?
thirst
constipation
frequent
joint pain
stomach pain
low
energy
confusion
How much
fluid do you need?
You
are constantly losing body water. You lose water through
perspiration, urination, bowel movements, and even
breathing. You lose even MORE body fluids during hot, humid weather, or strenuous physical
activity. Unlike some other nutrients,
the human body doesn't store an extra supply of water for those times when you
need more. To avoid dehydration and to keep your body working normally,
you must replace the fluids you lose through normal body functions.
Most people need 8-12 cups of water daily. Sometimes you need extra
water.
Drink
more water when:
you're exposed to extreme temperature- very hot or very cold.
you exercise. (Drink at least one to three cups per hour of activity.)
you're exposed to heated or recirculated air for a long time.
you are pregnant or breastfeeding.
you're sick.
(Fever, diarrhea, and vomiting all
cause increased water loss.)
you eat a high-fiber diet. (Your body needs extra water to process the
additional roughage and prevent constipation.)
Activity 2:
True
or false:
1.
Thirst is a warning sign for dehydration.
True
False
2.
Watermelon is a source of fluids.
True
False
3.
The average adult loses about 10 cups of water daily.
True
False
4.
Pregnant and breastfeeding women need more water daily.
True
False
5.
Which of the following foods will not provide your body with fluids?
Kidney
beans
Vegetable
oil
Milk
6.
List 2 reasons why you might need extra fluids throughout the day.
1.
2.
How do I know if I'm
drinking enough fluids?
To see if you're drinking enough fluid, check your urine. A small volume
of dark-colored urine indicates that you aren't consuming enough fluid.
Besides feeling thirsty, this is your signal to drink more. Almost clear
urine means you're drinking enough. (Note: If you are taking vitamins,
your urine may be a bright yellow.)
Caution: If
you always seem thirsty or urinate too much, talk to your health care provider.
This may be a sign of diabetes. On the other hand, water retention, for
reasons other than premenstrual syndrome, may suggest kidney or a liver problem.
Drinking for Health
Let's
increase our water intake...
Take water breaks during the day instead of coffee breaks.
Drink water or milk with all meals and
snacks.
When you walk by a water fountain, take a drink!
Before, during, and after any physical activity, drink water, especially
in hot weather.
Remind children to drink water while
they're playing.
Travel with a supply of bottled water. Even for day outings, pack
along some bottled water.
Caffeinated beverages-coffee, tea, and some soft drinks-and alcoholic beverages
aren't your body's best sources of water. Caffeine and alcohol can
increase water lose in your body.
Decaffeinated beverages, however, don't have this effect.
When you're feeling thirsty, reach for a glass of water! Water has no
calories, low in sodium and has no fat and cholesterol. If you feel like
having a "fruity" beverage squeeze your favorite fruit juices in your
water such as lemons, limes, cherries, or strawberries. Adding fruit will
also increase Vitamin C in your diet.
If
you reach for juice to quench your thirst read on. You
might think that a juice that contains 100% Vitamin A or 100% Vitamin C is nutritionally superior. Yet the percentage
of vitamins has little bearing on the amount of actual fruit juice. Be
sure to choose juice made with 100% fruit juice (or 100% vegetable juice).
All
juice products contain water and sugar. Fruit juice contains
naturally-occurring fructose, or fruit sugar, whereas juice drinks also have
added sugars, such as high-fructose corn syrup. Drinks with added sugar
also have extra calries.
You have completed the lesson on “Water: The Essential Fluid”.If you have any questions or comments, please e-mail one of our
nutritionists.We’ll be glad
to answer any of your questions. In
Kingman you may contact a Nutritionist at kngnutr@co.mohave.az.us In Bullhead City you may contact a Nutritionist
at bhcnutr@co.mohave.az.us
In Lake Havasu City you may contact a Nutritionist
at lhcnutr@co.mohave.az.us
* If you have an
extra minute, please fill out our survey on the WIC home page (where you chose
this class) so we can better serve you. Thank You.
Answers:
Activity 2:
1.True
2.True
3.True
4.True
5. Vegetable oil will not provide the body with fluids.
6. Very hot or cold temperatures, strenuous exercise, recirculated air,
pregnancy or breastfeeding, being sick, eating a high fiber diet.
Activity 3:
1. Take water breaks instead of coffee
breaks, take a sip of water when passing a water cooler, pack bottled water
when leaving the house, refresh yourself at snack time with water, juice or
milk.
2. Water is the best source of fluids.
