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Staying Hydrated

Staying Hydrated. Objectives. State why water is important State 2 ways to tell if you are hydrated State 2 signs of moderate to severe dehydration Describe 3 ways to increase water in your daily routine. Why is being hydrated so important?. Helps you use your food for energy

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Staying Hydrated

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  1. Staying Hydrated

  2. Objectives • State why water is important • State 2 ways to tell if you are hydrated • State 2 signs of moderate to severe dehydration • Describe 3 ways to increase water in your daily routine

  3. Why is being hydrated so important? • Helps you use your food for energy • Helps your blood get nutrients and oxygen to your body • Helps your joints, organs, and tissues • Gets rid of waste in the body • Helps you to sweat and keep cool Physician and Sports Medicine, Nancy Clark MS, RD - May 1995

  4. How do you know if you're hydrated? • You urinate a significant amount regularly, 3-4 times day. • Urine should be pale yellow or clear in color

  5. How do you know you are dehydrated? • Dark yellow and odorous urine, means dehydration • The first sign of dehydration is thirst.

  6. Signs of Moderate Dehydration • low grade headache • fatigue

  7. Signs of severe dehydration • Nausea • chills • increased heart rate • inability to sweat • Lightheadedness • Extreme labored breathing

  8. Types of Drinking Water • Mineral water - contains dissolved minerals like calcium, magnesium, iron, and sodium - not a bad choice for women who need as much iron and calcium as they can get! • Purified water (distilled water) - has all its minerals removed. • Sparkling water - is naturally carbonated. • Spring water - is from an underground source where water flows naturally. • Sterilized water - is the cleanest water. It is used mainly for infant formulas and for immuno-compromised patients in hospitals Runner's World, July 1997, Liz Applegate, Ph.D.

  9. Water • Water is the most necessary nutrient • Makes up ~60% of an adult’s weight

  10. Alcohol consumption Cold Weather Increased Fiber Airplanes Heated environments High Altitude Hot weather Some medications Physical Activity Pregnancy Breastfeeding Diarrhea, vomiting, fever Surgery Factors that could increase my need for water

  11. Some drinks are better for hydration than others… Look for low calorie drinks Drinks with less sugar

  12. Would you add this much sugar to a drink?

  13. Sports Drinks and Juice • Don’t be fooled! • They contain a lot of sugar • Do not use for regular exercising

  14. Ways to hydrate without all the sugar… • Add mint leaves and cucumber to a pitcher of water • Add frozen slices of your favorite citrus fruit to your water glass • Put a “splash” of 100% fruit juice in sparkling water. What can you do to drink more water?

  15. Thirsty?

  16. Get more information from: http://www.anthc.org/anmc/services/diabetes/2010-november-diabetes-month.

  17. Original materials compiled by Brenda Wilson, King Cove, Alaska • Presentation adapted by Angela Manderfeld, MS, RD, CDE, LD ANTHC Diabetes Nutrition Consultant • amanderfeld@anthc.org • 907-729-1128

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