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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: • • • • 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 • • • • 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: • • • 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. 2 Recommended Amounts of Daily Water • • • • • • 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.