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