2. Water, Water Everywhere…How Much
Should You Drink?
FOR IMMEDIATE RELEASE
JANUARY 17, 2005
CHICAGO— The human body is made up of 50 to 75 percent water, or about 10 to 12 gallons,
so replenishing your body’s water supply is crucial for proper function.
―Although there are many theories about the amount to drink, a safe bet is to drink at least eight
cups of water each day to make sure you are properly hydrated,‖ says registered dietitian and
American Dietetic Association spokesperson Dee Sandquist. ―If you’re working out regularly,
you should ideally drink even more than eight cups.‖
According to the American Dietetic Association’s Complete Food and Nutrition Guide, the
average adult loses about two and a half quarts or about 10 cups of water daily. To maintain your
body’s fluid balance, you need to replace it each day.
Sandquist offers ways to make sure you’re drinking enough water each day: "Take a water break
instead of a coffee break, keep a cup or bottle of water handy at your desk, take a drink whenever
you walk by a water fountain and keep a bottle of water in your backpack or tote bag. All fluids
like juice, tea, soup and even coffee count, so drink up.‖
Sandquist notes that many foods have a high water content, too:
Food Percent of Water
Lettuce (half cup) 95
Watermelon (half cup) 92
Broccoli (half cup) 91
Grapefruit (half cup) 91
Milk (one cup) 89
Orange juice (three fourths cup) 88
Carrot (half cup) 87
Yogurt (one cup) 85
Apple (one medium) 84
3. Is Your Child Drinking Enough Water?
July 16, 2008
On hot summer days, kids are naturally drawn to the water — playing in sprinklers, pools or at
the beach. But are you sure they are drinking enough water in the summer?
Children perspire with active play, even in the water. Like adults, active children over 8 years
old need eight or more cups of fluids during the day. Younger children need four to five cups.
To replenish fluids, bring along water if you plan to be out for longer than an hour or are going
on an extended car trip. Kids may drink more water if it’s offered to them in a ―sports bottle‖
with their favorite team’s or school logo on it.
Bringing water to the beach may sound odd, but for your kids, it’s an important key to keeping
your family hydrated.
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Know the Signs of Dehydration
May 14, 2008
May is Physical Fitness and Sports Month. No matter what sport or fitness activity you enjoy,
staying properly hydrated is important. What are the signs of dehydration?
Some early signs are thirst, flushed skin, fatigue, increased body temperature, and faster
breathing and pulse rate. Later signs are dizziness, increased weakness and labored breathing
with exercise. Replace fluids before symptoms get serious.
Remember to drink water rather than pouring it over your head. Drinking is the only way to
rehydrate and cool your body from the inside out.
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4. Dehydration Alert!
July 7, 2008
Dehydration during exercise can occur even in the coldest conditions. But during the hotter
months, more perspiration means your body dehydrates even faster.
Be alert for conditions that increase your fluid loss through sweat:
Air temperature. The higher the temperature, the greater your sweat losses.
Intensity. The harder you work out, the more you perspire.
Body size. Larger the athletes sweat more. Men generally sweat more than women.
Duration. The longer the workout, the more fluid loss.
Fitness. Well-trained athletes perspire more. Why? An athlete cools his or her body
through sweat more efficiently than most people because their bodies are used to the
extra stress.
Are You Drinking Enough?
August 11, 2008
The hot, humid days of August mean you need more water to stay hydrated. Are you drinking
enough?
Staying well-hydrated may seem like a simple task, but you actually may not be consuming
enough fluid. At minimum, the average adult should consume eight 8-ounce glasses of water or
water-based beverages every day. But the actual amount you should consume is higher based on
physical activity level, body muscle mass and exterior temperature.
Assess your intake of fluids by keeping track of how much water and water-based beverages you
consume. In addition, count any frozen juice bars or icy treats. If your intake isn’t where it
should be, carry a bottle of water around with you, or switch to water instead of an afternoon soft
drink.
Getting in the habit of drinking more fluids may take time, so increase your levels gradually and
eventually you’ll easily consume what you need.
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5. Too much of a good thing?
While technically it is possible to drink too much water, for most people the greater concern is
not consuming enough fluids.
Most people need eight to 12 cups of water daily—from drinking water, other beverages and
water in solid foods. Certain medications, high-fiber intake and age can further boost your need
for water.
The body’s fluid needs increase with extreme temperatures. Very cold and very hot temperatures
demand more fluids to keep the body temperature normal. Fluid needs also increase with
increased physical activity. Drink one to three more cups per hour as you increase the intensity
and duration of your activity.
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Packing a Healthful College Trunk
August 31, 2004
The heat of summer may still be intense, but fall sports tryouts are in full swing.
Sports put the body through a tremendous amount of stress, particularly in hot weather. If your
children are trying out for school sports, make sure they are properly fueled.
Start with a well-balanced breakfast including carbohydrates and a small amount of protein and
fat. Try to have your children eat meals three hours before a practice or games. If the workout
exceeds one hour, they should refuel with more carbohydrates.
Help kids stay properly hydrated, too, by encouraging them to drink two cups of water two hours
before the activity and at least half a cup every 15 minutes during the activity.
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6. Water: The Drink of Life
April 5, 2004
Water is the most abundant substance in the human body. Like air, you can’t live without it.
New recommendations on water intake were recently released by the Institute of Medicine of the
National Academies of Science. According to this report, studies have found that most healthy
adults are adequately hydrated. General recommendations were set at approximately 11 cups of
total water from all beverages and food, for women and 16 cups for men.
About 80 percent of people’s daily water intake comes from drinking water and other
beverages—including caffeinated beverages—and the other 20 percent comes from water
contained in food.
Since current intake is adequate, the expert panel recommends that thirst be the guide for fluid
intake. However, they also caution that individuals who are physically active or live in hot
climates may need to drink more.
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Hydration Through the Seasons
December 17, 2004
Adequate fluid intake is essential, even during the winter months. Participation in winter
activities such as shoveling snow, skiing or skating can cause perspiration and increase your
chances of dehydration. Even if you are inside, circulating heated air evaporates the moisture on
your skin, requiring replenishment of any water loss.
How much fluid should you consume during the day? The average adult loses about 2 ½ quarts
(about 10 cups) of water each day. Therefore, drinking approximately 8–12 cups throughout the
day is sufficient. Certain factors, such as activity level, may indicate a need for increased fluids.
Plain water is your best bet. It is readily available, low in sodium and has no calories, fat or
cholesterol. Juice and milk are good options since they supply key nutrients.
7.
8. Water Lingo
July 26, 2006
Grocery stores and restaurants offer varieties of water that are difficult to keep up with. Flavored,
artesian, mineral, sparkling — what do these watery terms mean? Isn’t water … water?
The Food and Drug Administration has developed definitions for each of these types of water,
and more:
Artesian water is a certain type of well water, collected without mechanical pumping.
The well must tap a confined aquifer (an underground layer of rock or sand with water)
that has water standing much higher than the rock, gravel or sand.
Mineral water contains standard quantities of minerals that must be naturally present, not
added.
Purified water has been processed to remove minerals and other solids. (Purified doesn’t
mean it is better for you than any other kind.)
Sparkling is water with a ―fizz,‖ either with added carbon dioxide or naturally
carbonated. (Seltzer, tonic and club soda are not sparkling water, they are considered soft
drinks.)
Spring water comes from an underground source and naturally flows to the surface. It
must be collected at the spring or through a bored hole that taps an underground source of
the spring.
What type of water, if any, is best for you? Both tap and bottled water are regulated by the
government; especially when it comes from large municipal water systems, and tap water is just
as safe for drinking as bottled water.
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9. The Clear Facts on Bottled Water
December 29, 2004
Many different brands of bottled water stock the shelves and cooler cases at supermarkets and
convenience stores. If bottled water and tap water are safe, why drink bottled water?
Bottled water is convenient, especially for people who have trouble remembering to consume the
recommended eight to 10 glasses of water they need each day.
When it comes to nutrition, some bottled water may not contain fluoride that is found in tap
water. For most people, water is their best source of fluoride, so relying on bottled water may
compromise your intake.
Possible solution: Buy bottled water that has added fluoride or fill an empty bottle with tap
water.
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Bottled or Tap Water: Which is Better for
You?
July 14, 2005
Bottled waters now contain everything from more oxygen to vitamins. But are those additions
necessary?
For most people, eating a variety of foods makes it easy to consume enough vitamins. In
addition, more vitamins won’t improve athletic performance, unless you were vitamin-deficient
to begin with.
Consuming enough water is important to hydration. If you prefer flavored water over plain,
check the label for calories per serving and added sugars.
If you don’t want to spend extra money on bottled water, try adding a lemon, lime, orange slices
or a small amount of fruit juice to enhance the flavor of tap water.
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