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Drink water to Your Health




              With complement of
          Hadeed SHE Awareness team
We are Made of Water



• 50-75% of body is water
            –             •

• 10-12 gallons in an adult
                              •
                       -
Guess the Percentage of Water In



•   Blood           83%                      •
•   Muscle          73%                      •
•   Body Fat        25%                      •
•   Bone            22%                      •
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
                                           •
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
                                                    •
What Does Water Do?



• Temperature control       • Make up body fluids
                        •                           •
• Carry nutrients and       • Cushions joints
  oxygen                                            •
                        •   • Protects organs and
• Keep tissues moist          tissues
                        •                           •
Where Does All That Water Go?



• 4 – 6 cups in urine
                                     •
• 2-4 cups perspiration
                                     •
• 1 ½ cup breathing
                                     •
• 2/3 cup bowel movements
                                     •
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                   •
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
                            •                                 •
Check Urine Color to See If You are Drinking Enough




• Apple juice color – Not Enough
                                           •

• Colorless or light lemon juice color –
  Drinking Enough
                                           •
Name Some Fluids That Are Healthy



•   Water
•   Juice
•   Milk
•   Fortified Soy Milk
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
                                  •
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                                  •
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                                    -           •
                           •
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
                                          •
What about Tea?



• Evidence that provides beneficial
  antioxidants unclear
                                      •

• May need 4 cups or more per day
                                      •
• Contains stimulants (Caffeine)
                                      •
Caffeine



• Present in coffee, tea & coke
                                  •
• Acts like diuretic
                                  •
• May affect sleep
                                  •
• Make jumpy, anxious, nervous
                                  •
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
                            •
                                                              •
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
                                                              •
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إشرب ماءاً كثيراً

  • 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 •