Download Water: The Perfect Solution . . . for Too Many

Water: The Perfect Solution . . . for Too Many Sugary Drinks
Sugar-sweetened beverages (pop, juices, sports drinks, sweet teas, and other sweetened,
caffeine-based drinks) are the largest source of added sugars in the diets of U.S. youth,
according to the American Dietetic Association. On average, a 12-ounce serving of pop contains
more than 110 calories and 8–10 teaspoons of sugar! Decreasing sugar-sweetened beverages
for junior and senior high school students can improve their diet and help reduce their risk of
obesity. Healthy options such as water, and low-fat or fat-free milk should be available at home,
and at school and other youth-serving institutions.
Added Benefits of Water
In addition to reducing caloric intake, water has many other advantages:
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Adequate hydration may improve cognitive function in children and adolescents.
If fluoridated, plays a role in preventing dental caries (cavities).
Lubricates joints, cools the system, improves muscle and organ function.
As the main fluid in blood, water disperses nutrients throughout the body.
Getting Teens to Drink More Water at Home
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Make water easily accessible — Place pitchers or bottles of water in key places around
your home (kitchen, bedroom nightstands, family room, etc.) makes water the easy
answer in quenching kids’ thirst. Serve water or low-fat milk with meals instead of juice or
soda.
Add water flavoring — Add a squirt of lemon juice or a wedge of lemon, lime, or orange to
the water. For a fizzy treat, plain seltzer can serve as a substitute for soda.
Have water handy on trips — Bring water on car rides, family walks, and other outings.
Serve foods high in water content — Many healthy foods such as low-fat soups, fruit,
vegetables and low-fat milk contain 80–90 percent water.
Getting Students to Drink More Water at School
The Healthy, Hunger-Free Kids Act of 2010 requires schools participating in the National School
Lunch Program to make free water available to students during lunch meal times in locations
where meals are served. In addition, schools should ensure access to free drinking water
throughout their entire facility:
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Ensuring water fountains are clean and properly maintained
Providing access to water fountains, dispensers, and hydration stations
Allowing students to have water bottles in class or use a water fountain if they need to
drink water
Excellence. Every School. Every Student. Every Day.
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Recommended Amounts of Daily Water
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Boys aged 9–13 need 2.4 liters daily or about 10 cups.
Teen boys and adult men need 3 liters or about 13 cups.
Girls aged 9–13 need 2.1 liters or about 9 cups.
Teen girls and adult women need 2.3 liters or about 9 cups.
These amount of water needed increases when physically active.
Hydrate before, during, and after periods of physical activity.
Excellence. Every School. Every Student. Every Day.