Rethink Your Drink

Why do we need water?

• 60-70% of total body weight is water

• Every cell, tissue and organ in your body needs water to

function correctly. 

• Helps dispose of waste in the body

• Protects organs and joints

• Maintains body temperature regulation

• Important for skin, hair and nails

• Only live for about 3 days without water

How do we lose water?

You lose water each day when:

• You go to the bathroom

•Sweat

•Vomiting

•Diarrhea

You lose water even faster when the weather is really hot, dry, or

windy.

Also when you exercise, or if you have a fever.

Dehydration• Dehydration – is a condition that occurs when the loss of body fluids,

mostly water, exceeds the amount that is taken in.Can happen at any time, not just during physical activity. • Signs of Dehydration-Thirst, urine color (dark yellow), decrease in urination,

headache, feeling tired, dizziness, lack of concentration, dry mouth and skin…

You should urinate every 2 – 4 hours.

**Even mild dehydration can significantly affect performance!**

Tips For Drinking More Water

• Drink water at each meal

• Carry a water bottle

• Buy a water bottle you love & refill it

• Add lemon/lime or pieces of fruits to water

• Dilute 100% fruit juice: ¼ cup juice + ¾ cup water

• Set a reminder on your phone

Water is the BEST way to stay hydrated… Here are ways to drink more:

Tap or Bottled?

Tap water may provide fluoride (helps reduce cavity), but bottled water usually does not

Tap water and bottled water are generally comparable in terms of safety. So the choice of tap or bottled is mostly a matter of personal preference

BOTH help meet fluid needs!

Tap water is more environmentally friendly though

Water is the best form of hydration before, during, and after a sports event!!!! If you're sweating, you're losing water.

Sports drinks may be beneficial for teens who participates in prolonged vigorous physical activity lasting longer than an hour.

If you really like the taste of sports drinks, try to mix ½ sports drink with ½ water.

Water vs. Sports Drinks

What if I don’t like drinking water?

Water does not come only from drinking plain water…

• Milk, 100% juice, teas, sparkling water… • Fresh fruits and vegetables• Soups

Comparing Milks

Portion Distortion!

• A portion is how much you eat or drink at one time

• The larger the portion, the more calories

• Your portion size might be very different from the Serving Size on the Nutrition Facts label

88 Calorie

s(6.5 oz.)

150 Calorie

s (12 oz.)

266 Calori

es(20 oz.)

That’s an increase of

178 calories!

BAGEL 20 Years Ago

Today

140 calories 3-inch diameter

How many calories are in this bagel?

140 calories 3-inch diameter

Calorie Difference: 210 calories

350 calories 6-inch diameter

BAGEL 20 Years Ago

Today

COFFEE 20 Years Ago

Coffee(whole milk and sugar)

Today

Mocha Coffee(steamed whole milk & mocha syrup)

45 calories 8 ounces

How many calories are in today's coffee?

COFFEE 20 Years Ago

Coffee(whole milk and sugar)

Today

Mocha Coffee(steamed whole milk & mocha syrup)

45 calories 8 ounces

350 calories16 ounces

Calorie Difference: 305 calories

Let’s talk sugar

27 grams x 2.5 servings = 67.5 grams

1 teaspoon of sugar = 4 grams

67.5 ÷ 4 =

16.9 teaspoons of

sugar

Activity

Questions?

Project Sponsors

• School District of Philadelphia

•Department of Nutrition Sciences, Drexel University

• USDA project funded through the Supplemental Nutrition Assistance Program (SNAP)