1 of 16

RETHINK YOUR DRINK

2 of 16

Why are water and hydration important?

Staying Hydrated…

…is to provide the body with adequate and sufficient fluids to ensure appropriate body functioning

Water

60-70% total body weight
Helps dispose of waste (sweat and urine)
Protects organs and joints
Maintains body temperature regulation

3 of 16

Dehydration

Dehydration occurs from too much loss of fluid (lost through urine, sweating, breathing)

Signs/symptoms

Thirst
Urine color (dark vs. light)
Headache
Fatigue
Dizziness
Lack of concentration
Difficulty breathing

4 of 16

Fluid Needs

Daily recommendations for fluid

Half your weight = how many oz of water
Avg. Males 14-18 years old: 3.3 L (112 ounces)
Avg. Females 14-18 years old: 2.3 L (78 ounces)

Accounts for total water from all beverages and food:

On average 80% of fluid needs comes from water & beverages and 20% comes from food

5 of 16

When do we need to be even more aware of staying hyrdated?

Temperature

heat exposure increases loss of fluid

Physical activity

Drink fluids before, during, and after activity
Higher intensity, longer duration can cause additional fluid loss,

Even mild dehydration can negatively affect performance!

6 of 16

Drink More Water

Water is the BEST way to stay hydrated!

How can we help ourselves to increase water intake?

Drink water at each meal
Use a fun straw
Add lemons, limes, or other pieces of fruit
Dilute 100% fruit juice: ¼ cup juice + ¾ cup water
Carry a water bottle

7 of 16

Tap or Bottled?

Municipal tap water is filtered, treated, and tested.
Contains fluoride to prevent cavities
A glass costs less than a penny!

Bottled water also is filtered, treated, and tested.
Usually does not contain fluoride
Much more expensive!

BOTH help meet fluid needs!

8 of 16

Bottle Filling Stations

Filtered tap water

Bring a reusable bottle

Check light to see if filter needs to be replaced

red light ->tell someone!

9 of 16

Where else can we get water?

Milk, 100% juice, teas, sparkling water, seltzer water, diet sodas

Broth-based soups

Fresh, raw fruits and vegetables

10 of 16

Identifying Healthy Drinks

Serving size

Servings per container

Calories

Fat

Added Sugars

Vitamins & Minerals

11 of 16

Beverage Options- Added Sugars

Beverages

Water

Sweet Tea

Lemonade

Soda

Fruit Punch

Chocolate/ Flavored Milk

Milk

Whole, low-fat, fat-free

Energy Drink

Smoothie

100% Fruit Juice

Flavored Coffee Drink

12 of 16

Beverage Options- Nutrient Dense

Beverages

Water

Sweet Tea

Lemonade

Soda

Fruit Punch

Chocolate/ Flavored Milk

Milk

Whole, low-fat, fat-free

Energy Drink

Smoothie

100% Fruit Juice

Flavored Coffee Drink

13 of 16

Portion Distortion

Serving size- standard amount
Portion Size– how much you eat or drink at one time
As portion size increases, calories increase too.
Portion size and serving size are not the same!
Strive for a balance of calories and nutrients each day!

88 Calories

(6.5 oz.)

150 Calories

(12 oz.)

266 Calories

(20 oz.)

That’s an increase of 178 calories!

14 of 16

How much sugar?

Remember to check the serving size first!

16 tsp sugar

Label: 20 oz cola		% Daily Value
		Total Fat 0g	0%
Nutrition		Sodium 75mg	3%
Facts		Total Carbohydrate 65g	24%
1 Serving Per Container		Total Sugars 65g
Serving Size		Includes 65g Added Sugars	130%
1 Bottle		Cholesterol 0mg	0%
		Protein 0g
Amount Per Serving		Vitamin D	0%
Calories	240	Calcium	0%
		Iron	0%
		Potassium	0%

1 teaspoon of sugar = 4 grams

Total grams of sugar ÷ 4 = teaspoons per bottle

65 grams ÷ 4 = about

15 of 16

Activity

Slide 17: Activity – “How much sugar is in my drink” worksheet

a. Instruct students to examine the label on the worksheet. The label is for a 24-oz

bottle of lemon-lime soda. Explain: Some larger bottles contain more than 1

serving. In this worksheet, we are going to figure out how to find how much

sugar you are drinking when there is more than one serving in the bottle.

b. Step 1: Check the serving size and the number of servings per container. The

serving size is 12 oz. and there are two servings in this bottle. Students should

write “2” in the first box. Check the amount of added sugar in each serving.

There are 38g of added sugar per serving. Multiply these two numbers together

to complete step 1:

2 servings x 38g added sugar per serving = 78g added sugar

c. Step 2: Take the total added sugar you calculated in Step 1 and convert to

teaspoons. 1 tsp sugar is 4 g sugar, so divide the total from step 1 by 4.

78g ÷ 4 g/tsp = 19 tsp

d. Have a volunteer measure 19 tsp of sugar into a plastic cup for a visual display of

the amount of sugar in the 24-oz bottle. Note how the larger bottle usually

means that there is more sugar.

Additional activity – “What’s in your beverage” worksheet

a. Divide the class into small groups (or use the same groups if already completed

prior activity) and allow each group to select one sugar sweetened drink bottle

and one bottle of either low-fat milk, flavored milk, or 100% juice.

b. The object of this activity is to compare a healthy beverage choice to a sugar

sweetened beverage choice by reading the information on the nutrition facts

label.

c. The groups will record the information for their products in the chart provided on

the worksheet.

d. Review the worksheet with the students by having them share their answers with

the class.

16 of 16

Questions?

Rethink your drink and choose healthier choices