Drink water to Your Health ???? ????? ?????? ??? ????

1
Drink water to Your Health???? ????? ?????? ???
????

• ?? ????? ???? ???? ??????? ???????? ??????
  ???????
• With complement of
• Hadeed SHE Awareness team

2
We are Made of Water ??? ??????? ?? ???

• 50-75 of body is water
• ???? ????? 50 75 ?? ??? ???????
• 10-12 gallons in an adult
• ????? ??? ??????? ?????? ??? 10-12 ????? ?? ?????

3
Guess the Percentage of Water In ?? ???? ?? ????
????? ??

• ????
• ???????
• ???? ?????
• ??????

• Blood
• Muscle
• Body Fat
• Bone

83 73 25 22
4
Cant Store Water for When We Need Extra ?? ????
????? ????? ?? ??????? ????????? ??? ??????

• Loss 10 - weakness and potential heat stroke
• ????? 10 ?? ??? ????? ???? ??????? ???????
  ????????
• Loss 20 - life threatening
• ????? 20 ?? ??? ????? ???? ??????
• Average loss per day is 10 cups
• ????? ????? ??????? ?? ????? ????? ????? 10 ?????

5
The More Calories You Burn the More Water You
Need ???? ???? ????? ?????? ????.. ????? ???????
???? ?????

• 1 milliliter per calorie burned
• ????? ??? 1?? ???? ?? ????? ???? ??? ????? ????
• About 1 ½ liters per 1000 calories
• ????? ??? 1 ½ ??? ?? ????? ???? 1000 ??? ?????
• 8 cups for 2000 calories
• ????? ??? 8 ????? ?? ????? ???? 2000 ??? ?????

6
What Does Water Do? ?? ?? ????? ??????

• Temperature control
• ????? ???? ????? ?????
• Carry nutrients and oxygen
• ??? ???????? ??????? ????????
• Keep tissues moist
• ???????? ??? ????? ???????

• Make up body fluids
• ????? ????? ?????
• Cushions joints
• ??? ?????? ???????
• Protects organs and tissues
• ????? ????? ?????? ?????

7
Where Does All That Water Go? ??? ???? ?? ???
????? ???? ??????

• 4 6 cups in urine
• ???? ?? 4 ??? 6 ????? ??? ????? ?? ?????
  
• 2-4 cups perspiration
• ???? ?? 2 ??? 4 ????? ????? ?? ???? ?????
• 1 ½ cup breathing
• ???? ??? ???? ????? ?? ????? ??????
• 2/3 cup bowel movements
• ???? ???? ??? ????? ?? ???? ???????

8
Where Do We Get All That Fluid? ??? ???? ???????
??? ????????

• Drinking fluids 4-6 ½ cups
• ?? ??? ?????? ??????? 4-6 ½ ??? ?????
• Solid food 3-4 1/3 cups
• ?? ??? ?????? ?????? 3-4 1/3 ??? ?????
• Body metabolism ¾- 1 1/3 cups
• ?? ????? ??????? ??????? ¾- 1 1/3 ??? ?????
  

9
What Can Increase Needs? ?? ???? ???? ?????? ????
??????

• Extreme cold or heat
• ??????? ??????? ???????? ???????
• Strenuous work or exercise
• ??? ????? ???? ?? ????? ?? ????????
• Exposure to air on airplanes
• ?????? ??????? ?????? ?? ????????

• Fever, vomiting, diarrhea
• ?????? ??????? ?????? ????????
• High fiber diet
• ????? ??????? ?? ??????
• Pregnancy and breastfeeding
• ????? ????????

10
Check Urine Color to See If You are Drinking
Enough ???? ??? ????? ?????? ?? ???? ??????? ????
?????? ?????

• Apple juice color Not Enough
• ?? ??? ??? ????? ????? ???? ???? ??????....??
  ???? ?????? ?? ???????
• Colorless or light lemon juice color Drinking
  Enough
• ?? ??? ????? ???? ????? ?? ???? ????? ???? ????
  ??????? ??????....???? ?????? ?? ???????

11
Name Some Fluids That Are Healthy ????? ????
??????? ??????

• Water
• Juice
• Milk
• Fortified Soy Milk

????? ??????? ?????? ?????? ?????? ?????? ???????
12
How You Can Make Sure You Get Enough Fluid? ???
????? ?? ????? ??? ???? ????? ?? ???????

• Serve water, milk or juice with meals
• ???? ????? ?????? ???????? ?? ??????
• Always drink when pass water fountain
• ???? ??? ??? ????? ??? ???? ?????

• Drink enough water daily
• ???? ????? ????? ?? ????? ?????
• Replace coffee and tea breaks with water breaks
• ?????? ??? ?????? ?????? ???? ????? ?? ?????
  ?????????
• Add soup to meals
• ??? ??? ??????? ??? ?????

13
Is Bottled Water Better? ?? ????? ?????? ?????

• ??? ?? ??????? ?? ????? ?????? ???? ?? ???
  ???????
• ???? ?? ??? ????? ?? ?????? ?? ?????
• ??? ??? ????? ?????? ????? ????? ???? ????? ????

• Not necessarily better than tap water
• Make sure flavored waters are sugar free
• If gets you to drink, then it is worth it

14
Dont Forget Milk! ?? ??? ??????!

• 30 of Daily Value for Calcium
• ????? 30 ?? ????? ??????? ?? ?????????
• 25 of Daily Value of Vitamin D 10 of Vitamin
  A
• ????? 25 ?? ????? ??????? ?? ??????? ? ? 10 ??
  ??????? ?

• 16 of Daily Value for Protein
• ????? 16 ?? ????? ??????? ?? ????????
• 10-23 of Daily Values for B vitamins
• ????? 10-23 ?? ????? ??????? ?? ????????? ?

15
Cut the Sodas ???? ????????? ???????

• Soft drinks have 3 4 teaspoons of sugar per can
• ???? ?????? ??????? ????? ??? 3-4 ????? ???
• Large 11 ounce soda has 130 calories
• ????? ???? ?????? ???????(330 ???) ??? 130 ???
• Sipping slowly exposes teeth to more danger for
  decay
• ????? ????? ???? ??????? ???? ??????

16
What about Tea? ???? ?? ??????

• Evidence that provides beneficial antioxidants
  unclear
• ?? ???? ???? ???? ??? ??????? ???? ????? ?????
  ???????
• May need 4 cups or more per day
• ?? ????? ????? ??? ????? ????? ?? ?????
• Contains stimulants (Caffeine)
• ????? ????? ??? ??? ???????? (???????)

17
Caffeine ???????

• Present in coffee, tea coke
• ???? ?? ?????? ?????? ???????
• Acts like diuretic
• ???? ???? ?????
• May affect sleep
• ?? ???? ??? ?????
• Make jumpy, anxious, nervous
• ????? ?????? ????? ??????

18
Ways to Cut Caffeine ??? ?????? ?? ???????

• Brew tea for shorter time
• ???? (?????) ????? ????? ????
• Use caffeine free tea
• ?????? ????? ?????? ?? ???????
• Use caffeine free sodas
• ?????? ??????? ????? ????? ?? ???????

• Gradually drink less
• ??? ?? ??? ?????? ???? ????? ????? ???????
• Drink ½ decaf ½ regular
• ???? ??? ????? ???????? ???? ????? (???? ??)
  ???????

19
In Summary ???????

• Most of your fluids should be water
• ??? ?? ???? ????? ???? ???? ?? ??????? ????
  ??????
• Other good choices are milk, juice and fortified
  soy milk
• ?????? ???????? ??????? ?????? ??????? ?????
  ????? ???? ????? ?? ????? ?????
• Limit drinks that contain sugar and caffeine
• ??? ?? ?????? ??????? ???? ????? ??? ?????
  ????????
• Drink about 8 cups of fluid per day
• ???? ??? ????? 8 ????? ?? ??????? (?????) ?????

20
In Hot Environment ?? ??????? ??????
Be Safe, Drink Water Often ???? ???
??????? ???? ????? ????????