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    Hydration Handout

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    This document provides tips and information about staying hydrated. It emphasizes the importance of drinking water for flushing toxins, dissolving nutrients, maintaining healthy skin and blood pressure, and lubricating joints. It recommends drinking 13 cups of fluid per day for men and 9 cups for women. Signs of dehydration include dark urine, thirst, fatigue, headaches and dizziness. Strategies for staying hydrated include drinking water regularly throughout the day, keeping a reusable water bottle handy, and getting fluids from foods like fruits and vegetables.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Hydration Handout

    Uploaded by

    api-266549998
    2K views2 pages
    This document provides tips and information about staying hydrated. It emphasizes the importance of drinking water for flushing toxins, dissolving nutrients, maintaining healthy skin and blood pressure, and lubricating joints. It recommends drinking 13 cups of fluid per day for men and 9 cups for women. Signs of dehydration include dark urine, thirst, fatigue, headaches and dizziness. Strategies for staying hydrated include drinking water regularly throughout the day, keeping a reusable water bottle handy, and getting fluids from foods like fruits and vegetables.

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    This document provides tips and information about staying hydrated. It emphasizes the importance of drinking water for flushing toxins, dissolving nutrients, maintaining healthy skin and blood pressure, and lubricating joints. It recommends drinking 13 cups of fluid per day for men and 9 cups for women. Signs of dehydration include dark urine, thirst, fatigue, headaches and dizziness. Strategies for staying hydrated include drinking water regularly throughout the day, keeping a reusable water bottle handy, and getting fluids from foods like fruits and vegetables.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2K views2 pages

    Hydration Handout

    Uploaded by

    api-266549998
    This document provides tips and information about staying hydrated. It emphasizes the importance of drinking water for flushing toxins, dissolving nutrients, maintaining healthy skin and blood pressure, and lubricating joints. It recommends drinking 13 cups of fluid per day for men and 9 cups for women. Signs of dehydration include dark urine, thirst, fatigue, headaches and dizziness. Strategies for staying hydrated include drinking water regularly throughout the day, keeping a reusable water bottle handy, and getting fluids from foods like fruits and vegetables.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    HYDRATION 101:

    Drink More Water!


    Created by Katie and Stephanie, KSC Dietetic Interns

    Tips to Stay Hydrated!


    Why is it important to stay hydrated?

    Buy a reusable water


    bottle

    Keep water nearby at


    all times

    Track how much water


    you drink throughout the day

    Have one glass with every meal

    Try seltzer water

    Try herbal (caffeine-free) teas

    Eat fruits and vegetables with


    high water content:

    Water has numerous essential functions:

    Flushes toxins (environment,


    medications, bodily waste products) in
    urine
    Dissolves minerals and other nutrients
    Helps prevent constipation
    Maintains healthy-looking skin, eyes,
    nose, mouth
    Maintains healthy blood pressure

    Lubricates joints

    Cucumber, lettuce, tomato, celery, pear,


    watermelon, apple, orange, strawberry

    How do I know if Im dehydrated?


    BEST indicator: Urine color
    Dark amber/apple juice = Dehydrated!
    Pale yellow/lemonade = Hydrated!

    Flavor your water with a splash


    of 100% fruit juice or infuse with:
    Citrus: lemon, lime, orange, grapefruit
    Melons

    LAST indicator: Thirst

    Berries

    Other common symptoms:

    Cucumber

    - Fatigue

    - Muscle cramps

    Mint

    - Headache

    - Dry mouth

    - Dizziness

    - Constipation

    Basil

    Two reasons why it is important for me to stay hydrated are:


    1.

    2.

    Two strategies I personally plan to use to meet my fluid recommendations are:


    1.

    2.

    Daily

    Why is

    Recommendations

    water better?

    Men:
    13 cups of fluid
    Women:
    9 cups of fluid

    Cheapest

    No empty calories
    from sugar

    No caffeine

    No dyes

    Sources:
    http://water.usgs.gov/edu/propertyyou.html
    https://www2.ca.uky.edu/enri/pubs/enri129.pdf
    http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy
    -eating/multimedia/functions-of-water-in-the-body/img-20005799

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