How much water do you need?

1
How much water do you need?

• Melissa Kalb RD, LD
• The Ohio State University
• Faculty Staff Wellness Program

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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

3
Human Body

• 50-75 water or 10-12 gallons
• Water is the most essential nutrient

4
How much water should I drink?

• At least 8 8 ounce cups each day
• Aim for 8-12 cups per day
• 64-96 ounces

5
Only Water?

• What counts as water?
• Juice, milk, tea, soup, and even coffee
• Water from foods
• Lettuce, watermelon, broccoli, grapefruit,
  carrots, yogurt, apples

6
Caffeine

• Mild diuretic effect
• Best practice
• limit coffee to 2-3 cups per day

7
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

8
Government Regulation

• Bottled water U.S. Food and Drug Administration
• Tap water U.S. Environmental Protection Agency

9
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
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Types of Water

• Artesian well water collected without
  mechanical pumping
• Mineral contains standard quantities of
  minerals that must be naturally present, not added

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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

12
Water with Vitamins and Minerals?

• Are you eating a healthy diet?
• Improved athletic performance?
• Fitness or flavored waters can be better for you

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Making your own flavored water

• Add a lemon, lime, or orange slice
• Add a small amount of fruit juice
• Mix cucumbers and lemons

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Water Bottle Safety

• Are you washing your bottle with hot water
  between uses?
• Choose dishwasher safe plastics
• Only use pre-filled bottles once

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Questions?