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Is the “Don’t get thirsty” healthy
eating top tip really important?
Yes
No
Carrying out the enquiry
 Do an enquiry into this topic and present your
findings.
 You could use this powerpoint and the links to some
useful videos to help you research.
 Slide 28 explains how the work will be assessed
Benefits of hydration
 https://www.youtube.com/watch?v=XGeygVl3ReY
Click on the link and watch the you tube video
Healthy hydration
Water is essential for life.
The body is nearly two-thirds water.
Poor fluid intake can lead to dehydration.
All drinks count to fluid intake except stronger
alcoholic drinks such as spirits and wine.
Water is also provided from food (about 20%).
How much are we
drinking?
 Data on current water consumption in the British
population are not available.
 Most recent National Dietary and Nutrition
Survey (2000/01) estimated average fluid intake
from drinks:
British men: 1988ml/day.
British women: 1585ml/day.
How much water does a
person need?
The amount needed depends on:
 age;
 climate;
 physical activity.
It is generally accepted to drink around 1.2 litres
(6-8 glasses) per day.
This is on top of the water provided by food.
Dehydration
Being dehydrated can affect physical
performance and cognitive ability (e.g.
concentration and alertness).
Even slight dehydration (2%) can affect physical
performance by 20% - this is not enough to feel
thirsty.
By the time you feel thirsty you are already
dehydrated.
Signs of dehydration
 feeling thirsty;
 having a headache;
 passing dark-coloured urine;
 feeling sleepy;
 being unable to concentrate.
Excess intake
Drinking excessive amount of fluids is not helpful to
health and wellbeing, and in rare cases may be
dangerous, leading to low levels of solutes in
blood.
An example is hyponatraemia, which means low
levels of sodium in the blood.
Signs of excessive intake are passing urine
frequently and urine that is very pale in colour.
Urine test
The simplest way to tell if you are drinking
enough is to check the colour of your urine.
If your urine is very dark you need to drink more
fluids. Once it is pale, you are well hydrated
again.
What should I drink?
When choosing drinks be aware of their energy
content and other nutrients they may provide.
Choose drinks that will complement your diet.
Water
Delivers fluid without adding energy or potentially
damaging teeth.
Does not contribute to energy intake.
Tea and coffee
Average mugs of tea or coffee are about 95%
water.
Tea and coffee contains caffeine. Moderate
intakes of caffeine do not affect hydration.
This is equivalent to 2 mugs of instant coffee or 3
mugs of tea.
Milk
Milk is about 87% water on average.
It is a good source of liquid for hydration as it
provides other nutrients too. These include protein
for growth and repair, calcium for strong teeth and
bones and B vitamins to help release energy.
Wholemilk contains saturated fat, it is advisable for
adults to choose lower fat milks: semi-skimmed (2%
fat), 1% or skimmed (less than 0.1% fat).
Fruit juices and smoothies
The water conent of fruit juice and smoothies varies
depending on the fruits used. However they are
about 80--85% water on average.
Fruit juices provide vitamins and minerals. Smoothies
may contain puréed fruit, which adds fibre. About
150ml of either count towards one portion of 5 A
DAY.
Sugars and acidity in these drinks can be
harmful to teeth.
Soft drinks
Provide water and sugar, which consumed in
between meals, can be harmful to teeth and
cause obesity.
Diet drinks or sugar free versions may be a better
choice but the acidity can still cause tooth
decay.
Some people may wish to avoid artificial
sweeteners.
Alcohol
Weak alcoholic drinks (e.g. a shandy) contribute to
fluid intake.
Stronger alcoholic drinks cause dehydration.
Alcohol recommendations:
Men - no more than 3-4 units per day.
Women - no more than 2-3 units per day.
Over consumption of alcohol, or binge drinking,
should be avoided.
The effect of alcohol on
water balance
Drink
Serving
Loss of water
in urine (ml)
Net gain of
water (ml)
Beer, larger
and cider
568ml (1 pint)
170
398
Alcopops
330ml (1 bottle)
165
165
Spirits
25ml (small)
100
-75
50ml (double)
140
-105
175ml
(standard)
210
-35
Wine and
champagne
Contribution from food
Water is also provided from food (about 20%).
The amount of water in food varies from less than
10% in savoury snacks, less than 40% in cereal
products to 80% or more in some fruit and
vegetables.
Foods, such as soups, stews, yogurts have a high
water content.
Some people need to
drink more
•Children
•Lactating women
•Older adults
Physical activity
Even slight dehydration has been shown to affect
sporting performance, so drink before, during and
after you train or play a match.
Being dehydrated may mean that:
 running pace is slower;
 unable to cover as much distance;
 reaction time is slower;
 experience lack of power.
Keeping hydrated during exercise
To keep hydrated:
 drink lots before exercise;
 don’t wait until you feel thirsty;
 drink small, regular sips of water during exercise;
 drink plenty when you have finished.
The fluid needed for activity is in addition to the 6
to 8 glasses or 1.2 litres needed every day.
It is also important to drink more when the
weather is hot.
Sports drinks
Sports drinks are designed to provide water and
carbohydrate.
Some types are very quickly absorbed.
They can help you recover quickly after a hard
match or training session.
Sports drinks
It is easy to make your own sports drinks at home
and cheaper too!
Per 100ml water:
5-8g glucose powder.
0.5g salt.
Any sugar free flavouring.
Drinking schedule
A large glass one hour before you start.
A smaller glass 15 minutes before start.
Small sips during the event.
A glass at half time.
A large glass immediately afterwards.
How to write a conclusion
• You should bring together all of your
evidence, evaluate it and draw a
conclusion. It must also consider the
alternative point of view and acknowledge
this.