Download How much water do you need?

How much water
do you need?
Melissa Kalb RD, LD
The Ohio State University
Faculty & Staff Wellness Program
Water is Important
• Maintains blood volume, energy levels,
and body functions
• Removes waste through urine
• Controls body temperature/heart
rate/blood pressure
• Helps to maintain a healthy metabolism
Human Body
• 50-75% water or 10-12 gallons
• Water is the most essential nutrient
How much water should I drink?
• At least 8 – 8 ounce cups each day
• Aim for 8-12 cups per day
– 64-96 ounces
Only Water?
• What counts as water?
– Juice, milk, tea, soup, and even coffee
• Water from foods
– Lettuce, watermelon, broccoli, grapefruit,
carrots, yogurt, apples
Caffeine
• Mild diuretic effect
• Best practice
– limit coffee to 2-3 cups per day
Water break
• Take water breaks instead of coffee breaks
• Keep a cup or bottle of water at your desk
• Stop for a drink when you pass a fountain
or cooler
Government Regulation
• Bottled water – U.S. Food and Drug
Administration
• Tap water – U.S. Environmental Protection
Agency
Facts and Figures
• Since 2003 bottled water has been the
second-largest commercial beverage
category by volume in the U.S.
• 2005 – U.S. spent $10 billion for bottled
water
• 2006 – more than $10.8 billion spent in
the U.S. for bottled water
Source: Beverage Marketing Corporation
Types of Water
• Artesian – well water collected without
mechanical pumping
• Mineral – contains standard quantities of
minerals that must be naturally present,
not added
Types of Water
• Purified – processed to remove minerals
and other solids
• Sparkling – “fizz” added by carbon dioxide
or naturally carbonated
• Spring – from an underground source that
naturally flows to the surface, collected at
the spring or tapped underground
Water with Vitamins and Minerals?
• Are you eating a healthy diet?
• Improved athletic performance?
• Fitness or flavored waters can be better
for you…
Making your own flavored water
• Add a lemon, lime, or orange slice
• Add a small amount of fruit juice
• Mix cucumbers and lemons
Water Bottle Safety
• Are you washing your bottle with hot
water between uses?
• Choose dishwasher safe plastics
• Only use pre-filled bottles once
Questions?