Water: An Overlooked Essential Nutrient
Value of Hydration Presentation • __________, consultant hired by _______________ to give a presentation on the value of hydration. • To provide hydration education and tips to help reduce the number of sick days taken due to dehydration or hydration related sports injuries. • Hydration tips for every day and intense workouts.
Water: Essential to Good Health
• Water is the body’s principal chemical component and makes up 60% of your body weight. • Water flushes toxins out of vital organs, carries nutrients to cells and provides a moist environment for ear, nose and throat tissues. • Every day you lose water through your breath, perspiration, and elimination of waste products. • Even mild dehydration can drain your energy and make you tired. • For proper body function, you must replenish its water supply by consuming beverages and foods that contain water.
Water: How Much Should You Drink on a Daily Basis?
• Healthy male in a temperate climate: 13 cups of total beverages a day. • Healthy female in a temperate climate: 9 cups of total beverages a day. • Drink 8 ounces of water a day rule (or 8 by 8 rule) is not supported by hard evidence. Popular because it’s easy to remember. • Good rule to follow “Drink at least eight 8-ounce glasses of fluid a day” because all fluids count toward the daily total.
Varieties/Sources of Hydration
• Foods. You don’t need to rely completely on what you drink to meet your fluid needs. What you eat can also provide a significant portion of your fluid needs.
• On average, food provides about 20% of total water intake. • Many fruits and vegetables, such as watermelon and tomatoes, are 90 percent or more water by weight.
• Other Beverages. Milk and juice are comprised mostly of water. Even beer, wine and caffeinated beverages (coffee, tea or soda) can contribute but should not be a major portion of your daily fluid intake.
When to Modify Fluid Intake