By Alicia M Brown MS, RD, CSSD, LD • Health and Wellness Marketing Manager
By Alicia M Brown MS, RD, CSSD, LD • Health and Wellness Marketing Manager
For years, we've been told to drink 8 glasses of water per day. But health professionals no longer stamp this one-size-fits-all statement on everyone. Everyone has different fluid needs based on age, height, weight, gender, activity level and climate/altitude they reside in.
There are several ways you can determine how much fluid you need daily. A highly technical method is used in a laboratory setting, but this usually isn't practical for most people. Another method you can use is monitoring urine output. Throughout the day, urine should be clear or lemonade color. If urine is apple juice or beer colored, make re-hydrating your main priority. Granted, if you take vitamins urine will be brightly colored. A third option is to use a hydration calculator.
Dehydration can be evident in several different ways. Here are some of the signs of dehydration: dry mouth, tongue and skin, sunken eyes, grayish or flushing skin, and decreased or dark urination, no tear, thirst, loss of appetite, fatigue and weakness, chills and head rushes.
Here's an interesting fact from the Institute of Medicine of the National Academy of Sciences' Report on Hydration: About 80% of people's total water comes from drinking water and beverages -- including caffeinated beverages -- and the other 20% is derived from food.
Good news! You can get your fluids from fruits, vegetables, tea, coffee, regular and diet soda, sports drinks and juices. Those managing their weight should opt for the non-caloric versions of beverages. Regardless of your weight goals, it's important to limit the total amount of sugar consumed daily.
Fact: A 12 oz. can of regular soda contains approximately 10 teaspoons of sugar.
Most fruits and vegetables are 70-85% water. So when you hear the recommendation to eat two cups fruit and 2.5 cups of veggies per day, not only are you getting nutrients, but water as well! If counting and measuring fruits and vegetables doesn't appeal to you, just remember when it comes to fruits and vegetables – more matters!!!
Below is a list of food and beverage items and their approximate water content:
(from the Beverage Institute for Health and Wellness).
Water Content of Selected Foods and Beverages* |
|
| Food Beverage | % Water |
|---|---|
| Water, brewed tea, brewed coffee, diet soft drinks, canned/bottled tea, sports drinks, lemonade, vegetable juice |
90% to 100% |
| Milk, soft drinks (regular), fruit juice, fruit drinks | 85% to 90% |
| Most fruits and vegetables | 70% to 85% |
| Cheese | 40% to 50% |
| Cooked cereals, rice and pasta, Breads, bagels, biscuits, Ready-to-eat breakfast cereals | 65% to 90% 30% to 45% 2% to 5% |
| Fish and seafood Beef, chicken, lamb, pork, turkey, veal |
70% to 80% 45% to 65% |
| Chips. pretzels, candies, crackers, puffs, dried fruit, popcorn | 1% to 10% |
| Seeds and nuts | 1% to 5% |
From the Beverage Institute for Health and Wellness
Vanilla Fruit SmoothiesFrom www.penzeys.com ½ cup orange juice Put all of the ingredients in a blender and blend for about one minute. If your blender can't handle regular ice cubes, buy a bag of small ones from the store and use a few more or wrap them in a towel and smash them in half before adding to the blender. More ice can be added if you prefer a thicker slushy smoothie. Makes 2 large servings. |
Nutritional analysis per serving: calories 160, calories from fat 10, total fat 1g, saturated fat 0.5g, cholesterol 5mg, sodium 45mg, total carbohydrate 33g, dietary fiber 3g, sugars 26g, protein 4g |
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Non-Alcoholic Mint MojitoFrom www.allrecipes.com Prep: < 5 minutes Fresh mint
Crush a sprig of mint in the bottom of a cocktail glass. Squeeze the juice of fresh lime into the glass. Add 1 package of sugar substitute, crushed ice, and 6 ounces of lime-flavored sparkling water. Garnish with mint and serve. Comments: If you like the original Mint Mojito, you'll enjoy this calorie free version. So refreshing! |
Virgin MaryFrom Canyon Ranch Prep: 15 minutes 1 tablespoon horseradish Combine all ingredients except for tomato juice in a blender container. Puree briefly. Add tomato juice and blend well. Serve over ice. Makes 6 (3/4-cup) servings, each containing approximately: |
Comments: A savory and tasty way to drink a serving of vegetables. |
TeasFrom Fitness Magazine Prep: 10 minutes 4-6 tablespoons loose tea or 4-6 tea bags 1. Place loose tea into a tea ball or 100-percent cotton cheesecloth, tying with a string. (Do not use decaffeinated, green, or herbal teas.) Put into a 2-quart clear glass container. Add cold water. Cover and let stand in sunlight or at room temperature for 2 to 3 hours. 2. Remove tea ball or bags. Serve over ice or refrigerate immediately. If desired, serve with lemon wedges. Store in the refrigerator and use within 24 hours. Nutrition Information per serving: calories 0, protein 0g, carbohydrate 9g, fat 0g (saturated 0g ), fiber 0g |
Hint of Mint Tea: Add 3/4 to 1 teaspoon snipped fresh mint to the loose tea or 4 to 6 crushed large mint leaves with the tea bags. Brew as directed. Remove mint before serving. If desired, garnish with fresh mint. Ginger Tea: Add a 2- to 3-inch piece of fresh ginger, thinly sliced, with the loose tea or tea bags. Brew tea as directed. Strain before serving. If desired, garnish each serving with a ginger-flavored candy stick. Very Berry Tea: Brew tea as directed. In a covered blender container blend 1 to 1 1/2 cups fresh or frozen strawberries or raspberries until smooth. If desired, strain raspberry puree to remove seeds. Stir berry mixture into brewed tea. If desired, garnish with fresh berries.
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Tangy Citrus LemonadeFrom Fitness Magazine Prep: 25 minutes 6 large lemons (1 1/2 cups juice) Lemon and/or lime slices (optional) 1. In a 2-1/2-quart pitcher, combine lemon juice, lime juice, and 3/4 to 1 cup honey. Add water and raspberries. Cover and chill for at least 2 hours or up to 24 hours. 2. Just before serving, gently stir to combine. Pour into ice-filled glasses. Add lemon and/or lime slices, if desired. Nutrition Information per serving: calories 101, protein 1g, carbohydrate 28g, fat 0g (saturated 0g), fiber 2g |
Lemonade Tea: Add equal parts freshly brewed iced tea and Tangy Citrus Lemonade to ice-filled glasses. Sweeten to taste with additional honey, if desired.
Comments: Sweet, tart and refreshing! It's a perfect summer drink. Note: Buy fresh juice or use a juicer to simplify.
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Mint WaterFrom Fitness Magazine Prep: 15 minutes 1 small cucumber, cleaned and sliced 1. Place cucumber, honeydew melon, and mint leaves in a large pitcher. Fill pitcher with water. Cover and chill for at least 4 hours or up to 3 days. Strain mixture; discard solids. Pour water into tall glasses over ice. If desired, garnish with additional fresh mint. Nutrition Information per serving: calories 16, protein 0g, carbohydrate 4g, fat 0g, fiber 0g |
Whipped Strawberry LemonadeFrom Fitness Magazine 8 large strawberries, stems and leaves removed In a blender, combine strawberries, sparkling water, lemon juice, honey and mint; cover and puree on low speed for 15 seconds, then on high speed for 1 minute. Serve with or without ice.
Comments: Make plenty and get ready to share your recipe…this will be the first to go at your next get-together! |
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Mint Tea PunchFrom allrecipes.com 3 cups boiling water DIRECTIONS:
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Yield: 10 servings Nutritional analysis per serving: calories 50, calories from fat 0, total fat 0g, saturated fat 0g, **Low Calorie Option:
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Institute of Medicine of the National Academy of Sciences
Total Daily Water Adequate Intake (AI) Summary
| Age Range | Daily Water Adequate Intake | |
|---|---|---|
| Infants | ||
| 0-6 months |
3 cups* (0.07 L), assumed to be from human milk | |
| 7-12 months | 3.5 cups* (0.8 L), assumed to be from human milk and complementary foods and beverages. This includes -3 cups (0.6 L) as total fluid, including formula, juices and drinking water. | |
| Children | ||
| 1-3 years | 5.5 cups (1.3 L) total water**, including -4 cups (0.9 L) as total beverages, including drinking water. | |
4-8 years |
7.5 cups (1.7 L) total water, including -5 cups (1.2 L) as total beverages, including drinking water. | |
| Adolescents | Males | Females |
| 9-13 years | 10.5 cups (2.4 L) total water, including -8 cups (1.8 L) as total beverages, including drinking water. | 9 cups (2.1 L) total water, including -7 cups (1.6 L) as total beverages, including drinking water. |
| 14-18 years | 14 cups (3.3 L) total water, including -11 cups (2.6 L) as total beverages, including drinking water. | 10 cups (2.3 L) total water, including -8 cups (1.8 L) as total beverages, including drinking water. |
| Adults | Males | Females |
| 19-70 + years | 16 cups (3.7 L) total water, including -13 cups (3 L) as total beverages, including drinking water. | 11.5 cups (2.7 L) total water, including -9 cups (2.2 L) as total beverages, including drinking water. |
*1 cup equals 8 fluid ounces (-240 ml). Figures rounded up to the nearest cup. From the Institute of Medicine of the National Academy of Sciences |
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