How much water How much water do you need?do you need?

Melissa Kalb RD, LDMelissa Kalb RD, LD

The Ohio State UniversityThe Ohio State University

Faculty & Staff Wellness Faculty & Staff Wellness ProgramProgram

Water is ImportantWater is Important

• Maintains blood volume, energy levels, Maintains blood volume, energy levels, and body functionsand body functions

• Removes waste through urineRemoves waste through urine

• Controls body temperature/heart Controls body temperature/heart rate/blood pressurerate/blood pressure

• Helps to maintain a healthy Helps to maintain a healthy metabolismmetabolism

Human BodyHuman Body

• 50-75% water or 10-12 gallons50-75% water or 10-12 gallons

• Water is the most essential nutrientWater is the most essential nutrient

How much water should I How much water should I drink?drink?

• At least 8 – 8 ounce cups each dayAt least 8 – 8 ounce cups each day

• Aim for 8-12 cups per dayAim for 8-12 cups per day– 64-96 ounces64-96 ounces

Only Water?Only Water?

• What counts as water?What counts as water?– Juice, milk, tea, soup, and even coffeeJuice, milk, tea, soup, and even coffee

• Water from foodsWater from foods– Lettuce, watermelon, broccoli, Lettuce, watermelon, broccoli,

grapefruit, carrots, yogurt, applesgrapefruit, carrots, yogurt, apples

CaffeineCaffeine

• Mild diuretic effectMild diuretic effect

• Best practiceBest practice– limit coffee to 2-3 cups per daylimit coffee to 2-3 cups per day

Water breakWater break

• Take water breaks instead of coffee Take water breaks instead of coffee breaksbreaks

• Keep a cup or bottle of water at your Keep a cup or bottle of water at your deskdesk

• Stop for a drink when you pass a Stop for a drink when you pass a fountain or coolerfountain or cooler

Government RegulationGovernment Regulation

• Bottled water – U.S. Food and Drug Bottled water – U.S. Food and Drug AdministrationAdministration

• Tap water – U.S. Environmental Tap water – U.S. Environmental Protection AgencyProtection Agency

Facts and FiguresFacts and Figures

• Since 2003 bottled water has been Since 2003 bottled water has been the second-largest commercial the second-largest commercial beverage category by volume in the beverage category by volume in the U.S.U.S.

• 2005 – U.S. spent $10 billion for 2005 – U.S. spent $10 billion for bottled waterbottled water

• 2006 – more than $10.8 billion spent 2006 – more than $10.8 billion spent in the U.S. for bottled water in the U.S. for bottled water

Source: Beverage Marketing Corporation

Types of WaterTypes of Water

• Artesian – well water collected Artesian – well water collected without mechanical pumpingwithout mechanical pumping

• Mineral – contains standard Mineral – contains standard quantities of minerals that must be quantities of minerals that must be naturally present, not addednaturally present, not added

Types of WaterTypes of Water

• Purified – processed to remove Purified – processed to remove minerals and other solidsminerals and other solids

• Sparkling – “fizz” added by carbon Sparkling – “fizz” added by carbon dioxide or naturally carbonateddioxide or naturally carbonated

• Spring – from an underground source Spring – from an underground source that naturally flows to the surface, that naturally flows to the surface, collected at the spring or tapped collected at the spring or tapped undergroundunderground

Water with Vitamins and Water with Vitamins and Minerals?Minerals?

• Are you eating a healthy diet?Are you eating a healthy diet?

• Improved athletic performance?Improved athletic performance?

• Fitness or flavored waters can be Fitness or flavored waters can be better for you…better for you…

Making your own flavored Making your own flavored waterwater

• Add a lemon, lime, or orange sliceAdd a lemon, lime, or orange slice

• Add a small amount of fruit juiceAdd a small amount of fruit juice

• Mix cucumbers and lemonsMix cucumbers and lemons

Water Bottle SafetyWater Bottle Safety

• Are you washing your bottle with hot Are you washing your bottle with hot water between uses?water between uses?

• Choose dishwasher safe plasticsChoose dishwasher safe plastics

• Only use pre-filled bottles onceOnly use pre-filled bottles once

Questions?Questions?