
Did you know the human body is
60% water? Water has a big impact on
performance and success in school. When we do not drink enough water, our body
works harder, blood flow decreases and our mind is not as sharp and quick. Daily fluid intake (total water) is defined as
the amount of water consumed from foods, plain drinking water, and other
beverages. If you wait, it's too late -
use thirst as your guide, and drink water when feeling thirsty to maintain the
proper hydration. Daily fluid intake
recommendations vary by age and gender, but general guidelines are an average
intake for men of 10-13 cups of total beverages/day and for women, 9-10 cups of
total beverages/day. Although daily fluid intake can come from a variety of
foods and beverages, plain drinking water is the best way of meeting daily
fluid needs since it has zero calories.
Other beverages can be high in sugar and unneeded calories and do not
offer any nutritional value.
Some of the major functions of water
in the body are maintaining the proper balance of nutrients and electrolytes
(calcium, sodium and potassium), regulating body temperature and keeping you
cool, lubricating your joints and bones, flushing out dirt and germs from your
body and providing optimal conditions for brain power and physical
performance. Brain power and mental
capacity has been shown to increase upon drinking water when thirsty, and for
optimal performance during physical activity, water is major regulator for the
body. The common conception that sports
drinks need to be consumed when exercising is a myth. Water is the best drink to consume during
exercise and physical activities. If one
is participating in vigorous, intense workouts that last longer than 60 minutes,
then a drink with additional carbohydrates (sugar) and electrolytes (calcium,
sodium and potassium) is beneficial to replenish lost nutrients. A good guideline to follow is during workouts
or physical activities, drink ~1/2 cup of water every 15 minutes (1 hour
workout = 2 cups or 16 ounces)
For more information on water,
click on the resources below:
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
https://www.sportsdietitians.com.au/wp-content/uploads/2015/04/Fluids-in-sport.pdf
http://www.livestrong.com/article/409715-why-is-water-important-in-a-balanced-diet/
"Supported by the Statewide Health Improvement
Partnership, Minnesota Department of Health and Dakota County Public Health
Department"