How much water do you need? Melissa Kalb RD, LD The Ohio State University Faculty & Staff Wellness Program

Water is Important Maintains blood volume, energy levels, and body functions Maintains blood volume, energy levels, and body functions Removes waste through urine Removes waste through urine Controls body temperature/heart rate/blood pressure Controls body temperature/heart rate/blood pressure Helps to maintain a healthy metabolism Helps to maintain a healthy metabolism

Human Body 50-75% water or gallons 50-75% water or gallons Water is the most essential nutrient Water is the most essential nutrient

How much water should I drink? At least 8 – 8 ounce cups each day At least 8 – 8 ounce cups each day Aim for 8-12 cups per day Aim for 8-12 cups per day –64-96 ounces

Only Water? What counts as water? What counts as water? –Juice, milk, tea, soup, and even coffee Water from foods Water from foods –Lettuce, watermelon, broccoli, grapefruit, carrots, yogurt, apples

Caffeine Mild diuretic effect Mild diuretic effect Best practice Best practice –limit coffee to 2-3 cups per day

Water break Take water breaks instead of coffee breaks Take water breaks instead of coffee breaks Keep a cup or bottle of water at your desk Keep a cup or bottle of water at your desk Stop for a drink when you pass a fountain or cooler Stop for a drink when you pass a fountain or cooler

Government Regulation Bottled water – U.S. Food and Drug Administration Bottled water – U.S. Food and Drug Administration Tap water – U.S. Environmental Protection Agency Tap water – U.S. Environmental Protection Agency

Facts and Figures Since 2003 bottled water has been the second-largest commercial beverage category by volume in the U.S. Since 2003 bottled water has been the second-largest commercial beverage category by volume in the U.S – U.S. spent $10 billion for bottled water 2005 – U.S. spent $10 billion for bottled water 2006 – more than $10.8 billion spent in the U.S. for bottled water 2006 – more than $10.8 billion spent in the U.S. for bottled water Source: Beverage Marketing Corporation

Types of Water Artesian – well water collected without mechanical pumping Artesian – well water collected without mechanical pumping Mineral – contains standard quantities of minerals that must be naturally present, not added Mineral – contains standard quantities of minerals that must be naturally present, not added

Types of Water Purified – processed to remove minerals and other solids Purified – processed to remove minerals and other solids Sparkling – “fizz” added by carbon dioxide or naturally carbonated Sparkling – “fizz” added by carbon dioxide or naturally carbonated Spring – from an underground source that naturally flows to the surface, collected at the spring or tapped underground Spring – from an underground source that naturally flows to the surface, collected at the spring or tapped underground

Water with Vitamins and Minerals? Are you eating a healthy diet? Are you eating a healthy diet? Improved athletic performance? Improved athletic performance? Fitness or flavored waters can be better for you… Fitness or flavored waters can be better for you…

Making your own flavored water Add a lemon, lime, or orange slice Add a lemon, lime, or orange slice Add a small amount of fruit juice Add a small amount of fruit juice Mix cucumbers and lemons Mix cucumbers and lemons

Water Bottle Safety Are you washing your bottle with hot water between uses? Are you washing your bottle with hot water between uses? Choose dishwasher safe plastics Choose dishwasher safe plastics Only use pre-filled bottles once Only use pre-filled bottles once

Questions?