Importance of Hydration for Health

1. Is the “Don’t get thirsty” healthy eating top tip really important? Yes No

3. 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

4. Benefits of hydration • https://www.youtube.com/watch?v=XGeygVl3ReY Click on the link and watch the you tube video

5. 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%).

6. 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.

7. 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.

8. 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.

9. Signs of dehydration • feeling thirsty; • having a headache; • passing dark-coloured urine; • feeling sleepy; • being unable to concentrate.

10. 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.

11. 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.

12. 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.

13. Water Delivers fluid without adding energy or potentially damaging teeth. Does not contribute to energy intake.

14. 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.

15. 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).

16. 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.

17. 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.

18. 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.

19. The effect of alcohol on water balance

20. 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.

21. Some people need to drink more • Children • Lactating women • Older adults

22. 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.

23. 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.

24. 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.

25. 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.

26. 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.

27. 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.