Rethink Your Drink: Hydration

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Rethink Your Drink Hydration
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Project Sponsors

• USDA project funded through the Food Stamp
  Program

• School District of Philadelphia

• Nutrition Center,
  Department of Bioscience Biotechnology
  Drexel University
  

Funded by the PENNSYLVANIA NUTRITION EDUCATION
TRACKS, a part of USDAs Food Stamp Program. To
find out how the Food Stamp Program can help you
buy healthy foods, contact the PA Department of
Public Welfares tool-free helpline at
800-692-7462. This institution is an equal
opportunity provider and employer.
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The Old Food Guide Pyramid
Fats Sweets sparingly
Dairy 2-3
Meat 2-3
Vegetables 3-5
Fruits 2-4
Grains 6-11
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The New Pyramid

• 2005 Dietary Guidelines
• Make 1/2 your grains whole grains
• Importance of fruits veggies
• Eat plenty of calcium-rich foods
• Find your balance between food and physical
  activity
• Reduce your intake of added sugar

Fruits
Grains
Veggies
Oils
Meat Beans
Dairy
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Which has fewer calories ?
12 ounces of cola
12 ounces 100 juice
12 ounces low-fat milk
12 ounces orange soda
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Which has fewer calories ?
155 calories
164 calories
12 ounces of cola
12 ounces 100 juice
179 calories
154 calories
12 ounces low-fat milk
12 ounces orange soda
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Portion distortion!

• 6.5 oz 88 calories
• 12 oz 160 calories
• 20 oz 266 calories
• Increase of 178 calories!

Source http//www.ci.lincoln.ne.us/.../
0203/qtr2/drinks.htm
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How Much Sugar?
27g x 2.5 servings
67.5 grams
1 teaspoon of sugar 4 grams
16.9 teaspoons of sugar
67.5 / 4
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Activity

• How much sugar does my drink have?

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What are healthy drinks ?
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Healthy Beverages
Lower your intake of sugar
Limit soft drinks, soda, fruit drinks, sweetened
iced tea
They have many calories and few vitamins or
minerals

• Weight gain
• Tooth decay

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Hydration

• The best way to stay well hydrated for exercise
  is to drink
• Before
• During
• After

Remember! Drink regardless of whether you are
thirsty or not!
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How much do I drink and when ???
Way Before Right Before During After
Drink 2-3 cups of fluid 2 to 3 hours before playing Drink 1 cup of fluid 10 to 20 minutes before playing Drink 1 cup of fluid every 15 minutes Drink at least 2 cups for every pound of lost weight
Every 15 minutes For every pound of lost weight
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Which of these drinks replaces fluid lost during
exercise?
Iced Tea ?
Water ?
Soda ?
100 Juice ?
Milk ?
Sports Drinks ?
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Which of these drinks supplies carbohydrates that
are important for recovery?
Sports Drinks ?
Water ?
Milk ?
100 Juice ?
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Which of these drinks provides nutrients that
athletes need for recovery?
Sports Drinks ?
100 Juice ?
Milk ?