Through the Looking Glass

A Look at Fluid Needs & Beverage

Choices

Developed by:

Huntington Beach Union High School District

Network for a Healthy California

Background Info

• Water is essential for life

• Maintaining hydration is important for physical and mental performance

• The human body is largely made of water (about 60% for adults)

• Although we can live for up to 50 days without food, without water we will survive only a few days, even in a cool climate.

Why is water important?

Water is used to

• Maintain blood pressure

• Help digest and absorb food

• Transport nutrients

• Remove waste materials

• Keep joints lubricated

• Regulate body temperature

Fluid RegulationTotal water in = Total water lost

• Water is lost by:– Evaporation

• Perspiration (sweat)

• From our respiratory tract

– Urine– Feces

• Sources of Water:– About 20% from

food– About 80 % from

drinking water and other beverages

When we lose water

• When we do not replace fluids, it affects our performance

• We have a shorter time before we become exhausted

• We decrease our chances of winning a game or we perform poorly

• We increase our risk for dehydration

How much should we drink?

• The vast majority of healthy people can meet their hydration needs by letting their thirst be their guide

• General Recommendations– Drink more water throughout the day– Make smart beverage choices such as

non fat milk and 100% juice– Limit sweetened beverages

What are the signs are dehydration?

% Dehydrated

Symptoms

0 – 1% Thirsty

2-5% Headache, fatigue, impaired performance, nausea, dry mouth, chills, clammy skin

6% Increased body temperature

8% Increased body temperature, dizziness, weakness

Over 8% Heat stroke – sweating stops, high temperature, disorientation, death

Fluids Needs for Endurance Athletes

Fluid needs are greater with increased physical activity and rises in temperature (due to an increased rate of fluid loss)

– Sweat losses of 1.5 L/hour commonly occur in endurance sports

– Under hot conditions, sweat rates can exceed 2.5 L/hour

– Marathon runners can lose 6% to 8% of body weight during the 26.2-mile event

Dehydration occurs when fluid loss exceeds intake

How Much Should We Drink for Physical Activity

We should drink:

• 16 oz about two hours before physical activity

• 5 – 10 oz every 15 minutes during an activity

• Drink as much as possible within the last 15 minutes of an activity

• Continue to drink to replace fluids lost during sweating

Beverage Consumption in the U.S.

A Look at the Beverages We’ll Discuss Today

• Milk

• Fruit Juice

• Soft Drinks

• Sport’s Drinks

• Energy Drinks

• Water

Milk

• Excellent source of Calcium, Potassium, & Vitamin D

• My pyramid recommends people above the age of 8 consume 3 servings of dairy/day

• Varieties– Lactose-Free– Non-fat, low-fat (1%), reduced-fat (2%),

and whole-milk– Flavored milk

Milk Varieties 

 Nonfat

Lowfat 1%

Reduced Fat 2% Whole

Calories 

92 127 139 156

Total Fat (g) 

1 2 5 8

Calories from Fat

 5 21 43 72

Saturated Fat (g)

 0 2 3 5

Flavored Milk  Calories Fat Saturated

Fat

Low-fat chocolate milk

157 3 2

Low-fat strawberry milk

218 2 1

Fruit Juice

• 1 cup 100% juice = 1 cup of fruit

• My pyramid recommends 1 ½ - 2 cups of fruit/day for most people

• 100% juice contains many vitamins & minerals but very little fiber

• For the benefits of fiber, try to eat whole or cut-up fruit

Soft Drinks

• High Fructose Corn Syrup is the main sweetener in soft drinks

• The average American consumes 132 calories/day from High Fructose Corn Syrup

• The intake of High Fructose Corn Syrup rose 1000% from 1970 to 1990

Soft Drinks

• Consumption of soft drinks leads to increased energy consumption

• People do not compensate for the added energy they consume in soft drinks with their intake of other foods

• Soft drinks can displace other nutrients– An increase in soft drink consumption is

related to a decrease in milk and calcium consumption

Sport’s Drinks

• Contain carbohydrates and electrolytes

• Are not helpful unless your exercise lasts beyond 60-90 minutes– Ex: long-distance cycling, endurance

running, or competing in a tournament with more than one game/day

• A typical sport’s drink contains about 60 calories/8-oz. serving

Energy Drinks

• 31% of kids 12-17 years old (7.6 million teens) say they consume energy drinks

• Ingredients vary from drink to drink but most brands contain caffeine

• May also contain other ingredients such as B Vitamins, Taurine, Guarana & Ginseng

• These stimulating properties can boost heart rate & blood pressure (sometimes causing palpitations), and prevent sleep

Caffeine Content of DrinksBeverage Serving Size (oz.) Caffeine (mg/serving)

Sobe No Fear 16 141.1

Red Bull 8.3 66.7

Monster 16 160

Coco-Cola Classic 12 29.5

Pepsi 12 31.7

Mountain Dew 12 45.4

Dr. Pepper 12 36

Sierra Mist 12 None detected

Nestea Iced Tea 12 11.5

Starbucks Doubleshot 6.5 105.7

Starbucks Frappacino Mocha

9.5 71.8

Energy Drinks

• Some people are more sensitive to caffeine than others

• Drinking multiple Energy Drinks in one day can be dangerous since it could lead to high dosages of caffeine

• Think of Energy Drinks as “highly-caffeinated beverages” rather than “natural alternatives”– Claims such as “improved performance and

concentration” can be misleading

Water

• Water consumption is necessary for metabolism and for normal

physiologic functions

• May provide essential minerals such

as calcium, magnesium, and fluoride.

• Calorie-Free

• Low-cost

Tips to Drink More Water

• Always carry a water bottle with you

• Drink a glass of water with each meal and in between meals

• Replace your afternoon soft drink with water

• Keep water cold, it tastes better!

• Add lemons or limes to your water

"To eat is a necessity, but to eat intelligently is

an art."- La Rochefoucauld

This material was produced by the California Department of Public Health’s Network for a Healthy California with funding from USDA SNAP, known in California as CalFresh (formerly Food Stamps). These institutions are equal opportunity providers and employers. CalFresh provides assistance to low-income households and can help buy nutritious foods for better health. For CalFresh information, call 1-877-847-3663. For important nutrition information, visit www.cachampionsforchange.net.