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Drinking Water is Important

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Chelsey Provenza

on 1 April 2014

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Transcript of Drinking Water is Important

What happens if I don't drink enough water?
You'll become DEHYDRATED!
Drinking Water is Important
for College Students

Why drink water?
What does it do for the body?
Water helps carry nutrients into cells and helps pull waste out of cells.
It helps regulate core body temperature by eliminating excess heat through sweat.
It also helps to aid
in the facilitation
of digestion.
Water helps lubricate and cushion the joints and tissues of the body.
Source: 1
Signs and Symptoms of Dehydration:
dry or sticky mouth
cool, dry skin
fast heart rate
fatigue or irritability
low urine output
dark colored urine
When should college students pay close attention to water intake?
Drinking Alcohol
While it won't make you less drunk or protect your liver, it is important to pace your intake of alcohol by also drinking water in order to prevent dehydration, which also prevents a variety of hangover symptoms such as headache and nausea.
Exercising
Source: 2
Exercise can lead to substantial fluid loss through sweating, which can lead to dehydration. Maintaining proper hydration aids the body in regulating core temperature; therefore, it is important to drink water before, during, and after exercise.
Sickness
Source: 3
During illness, we often don't feel like eating or drinking. However, the body needs a minimum amount of water each day to function properly and clear toxins. Staying well hydrated assists the immune system to help clear bacteria and infections more quickly and effectively!
Source: 4
How much water do I need to drink each day?
Although exercise, environment, and health conditions all factor into how much water each individual needs to consume in one day, the Mayo Clinic has some basic recommendations:
Adequate H2O Intake for MEN: ~ 3 liters per day
Adequate H2O Intake for WOMEN: ~ 2.2 liters per day
Most people are familiar with the "8 x 8" rule that says everyone should drink eight 8 oz. glasses of water each day. That's equal to about 1.9 liters of water. Not quite enough, but it's a good start!
Source: 3
Source: 5
Tell me more about
dehydration.

Sources: 3 & 4
Dehydration is the loss of fluids and salts that are necessary to maintain normal function.
When the body loses more fluids than it takes in, dehydration occurs.
Dehydration can lead to:
muscle fatigue
loss of coordination
inability to regulate body temperature
sudden heat illnesses
decreased energy and performance
How much water should I drink when I'm exercising?
Source: 3
Photo Source: 6
HYDRATION BEFORE EXERCISE
HYDRATION AFTER EXERCISE
HYDRATION
DURING EXERCISE
Four hours prior to exercise: drink 16-20 fl oz. of water or sports drink
10-15 minutes prior to exercise: drink 8-12 fl oz. of water
Every 15-20 minutes (when exercising less than 60 minutes): 3-8 fl oz. of water
Every 15-20 minutes (when exercising more than 60 minutes): 3-8 fl oz. of sports drink containing 5-8% carbohydrate with electrolytes
Do not drink more than 1 quart per hour when exercising.
Obtain body weight to determine fluid loss. For every one pound lost: drink 20-24 fl oz. of water or sports drink.
Check urine color to help determine fluid loss. The goal is to correct fluid losses within two hours after exercise.
How do I know if I'm drinking enough water?
Urine should be colorless or light yellow.
Daily urine output should be approximately 1.5 liters.
You should rarely ever feel thirsty.
Source: 5
Is thirst a good indicator of hydration?
NO!
Source: 3
Photo Source: 6
Thirst is a signal that the body is headed toward dehydration!
It is important to drink water before you feel thirsty and throughout the day to stay properly hydrated.
Here are some tips to help you stay hydrated:
Photo Source: 7
Photo Source: 7
Try adding lemon or other fresh fruits (lime, orange, or even cucumber) to your water to give it a light citrus taste!
A variety of "water tracker" apps (Waterlogged, WaterMinder, Just Drink Water, etc.) are available for free download on most smart phones. Many of them have alert and reminder options to help keep users properly hydrated and out of the dehydration zone!
Photo Source: 6
More than half of the human body is composed of water.
It helps to protect the spinal cord and other sensitive tissues.
Water helps the kidneys and liver by clearing toxins and flushing out waste products.
Water is essential for all life processes.
Photo Source: 6
Photo Source: 8
Photo Source: 6
Sources
1. “Water: Meeting Your Daily Fluid Needs.” Centers for Disease Control and Prevention. CDC, 10 Oct. 2012. Web. 12 Mar. 2014.
<http://www.cdc.gov/nutrition/everyone/basics/water.html>.
2. "Alcohol Myth Buster." Choices. National Health Services. Web. 13 Mar. 2014.
<http://www.nhs.uk/Tools/Documents/Alcohol%20myth%20buster.htm>.
3. "Selecting and Effectively Using Hydration for Fitness." American College of Sports Medicine. Web. 13 Mar. 2014.
<http://www.acsm.org/docs/brochures/selecting-and-effectively-using-hydration-for-fitness.pdf>.
4. "Why Do You Need to Drink Plenty of Water When Sick?." LIVESTRONG.COM. LIVESTRONG.COM, 16 Aug. 2013. Web. 17 Mar. 2014.
<http://www.livestrong.com/article/415493-why-do-you-need-to-drink-plenty-of-water-when-sick/>.
5. "Nutrition and healthy eating." Water: How much should you drink every day?. Mayo Clinic, 12 Oct. 2011. Web. 19 Mar. 2014.
<http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/water/art-20044256?pg=1>.
6. Photos from <http://www.istockphoto.com>.
7. Infographics by Martina Sartor of <http://www.behance.net> via Pinterest.
8. Infographic by Melissa Averinos via her blog <http://www.yummyfitness.tumblr.com>.
Chelsey Provenza
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