Health Facts – Wonderful Water

Quick Glance

  • Everyone has different water needs.
  • A good way to keep track of your hydration level to to monitor the color of your urine throughout the day.
  • When you are well hydrated, your urine should be the color of diluted lemonade.

What does water do?

  • Regulates body temperature
  • Moistens tissues such as those in the mouth, eyes, and nose.
  • Lubricates joints
  • Protects body organs and tissues
  • Helps prevent constipation
  • Lessens the burden on your kidneys and liver by helping flush toxins from the body.
  • Carries nutrients and oxygen to the cells.
  • Helps dissolve minerals and nutrients so they can be absorbed by the body.

Kids Corner

  • Water is the ultimate sports drink!
  • Water replaces fluids lost through sweating.
  • If the workout lasts 60-90 minutes and/or it is in a hot location, a sports drink may help replace carbohydrates and electrolytes.
  • Products like G2 are a better option as they are lower in sugar than typical sports drinks.
  • Chocolate skim milk is a great post workout beverage.
  • It is high in protein and carbohydrates to help rebuild muscle.
  • Unless training for special endurance events, the majority of people can meet their hydration needs with WATER!
  • Don’t like the taste?  Flavor it with a lo-cal drink mix or 100% juice and dilute it over time.  Watch out for mixes with aspartame!

Did you know??

  • It is essential that you stay hydrated so your body can function properly.
  • On average, 55% of the human body is made of water.
  • An average adult male weighing 176 pounds with a water content of 60% contains 48 liters of water.  That is equal to EIGHT cases of standard sized bottled water.
  • A healthy person can drink 3 gallons of water per day.
  • Pure water has a pH of 7, which is neutral.
  • The total amount of water on earth is 326 million cubic miles.
  • The US uses about 346 billion gallons of fresh water every day.
  • 80% of that water is used for irrigation and thermoelectric power.
  • The average person in the US uses 80-100 gallons of water/day.
  • Flushing the toilet uses the most water.
  • By the time you are thirsty, you have lost 1% of your total water amount.
  • The weight you lose directly after working out is water weight, not fat.

How much water do you need in a day?

  • There is no hard and fast rule.
  • A simple guideline is weight in pounds divided by 2 for ounces per day.
  • 150 pound woman/2= 75 ounces of fluid/day (9.4 cups)
  • EX: 40 oz water, 16 oz unsweetened ice tea, 15 oz milk, 4 oz juice
  • Beverages with caffeine count toward your total, but caffeine is a diuretic.

Signs and Symptoms of Dehydration

  • Thirst
  • Headaches
  • Constipation
  • Tiredness
  • Decreased urination
  • Lack of sweating
  • Dry skin that doesn’t “bounce back”
  • Low blood pressure
  • Mild to moderate dehydration can be treated by drinking more fluids.
  • Get immediate medical care if you develop signs and symptoms such as extreme thirst, lack of urination, shriveled skin, dizziness.
  • Children and older adults are more susceptible to dehydration.

Thanks to:

  • Madonna Fit for Work 2012
  • Mayo Clinic
  • allaboutwater.org
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