1. Rethink Your Drink

2. What is your favorite
healthy drink?
What is your favorite
drink that is not
necessarily healthy?

3. What is the
healthiest thing
to drink?

4. Why do we need water? 60-70% of total body weight is water
Every cell, tissue and organ in your body needs water to function correctly. 
Helps dispose of waste in the body
Protects organs and joints
Maintains body temperature regulation
Important for skin, hair and nails
Only live for about 3 days without water

5. Also when you exercise, or if you have a fever.
How do we lose water?
You lose water each day when:
You go to the bathroom
Sweat
Vomiting
Diarrhea
You lose water even faster when the weather is really hot, dry, or windy.
Also when you exercise, or if you have a fever.

6. **Even mild dehydration can significantly affect performance!**
is a condition that occurs when the loss of body fluids, mostly water, exceeds the amount that is taken in.
Can happen at any time, not just during physical activity.
Signs of Dehydration-
Thirst, urine color (dark yellow), decrease in urination, headache, feeling tired, dizziness, lack of concentration, dry mouth and skin…
You should urinate every 2 – 4 hours.
**Even mild dehydration can significantly affect performance!**

7. Tips For Drinking More Water
Water is the BEST way to stay hydrated…
Here are ways to drink more:
Drink water at each meal
Carry a water bottle
Buy a water bottle you love & refill it
Add lemon/lime or pieces of fruits to water
Dilute 100% fruit juice: ¼ cup juice + ¾ cup water
Set a reminder on your phone

8. Tap or Bottled?
Tap water may provide fluoride (helps reduce cavity), but bottled water usually does not
Tap water and bottled water are generally comparable in terms of safety. So the choice of tap or bottled is mostly a matter of personal preference
BOTH help meet fluid needs!
Tap water is more environmentally friendly though

9. Water vs. Sports Drinks
Water is the best form of hydration before, during, and after a sports event!!!! If you're sweating, you're losing water.
Sports drinks may be beneficial for teens who participates in prolonged vigorous physical activity lasting longer than an hour.
If you really like the taste of sports drinks, try to mix ½ sports drink with ½ water.

10. What if I don’t like drinking water?
Water does not come only from drinking plain water…
Milk, 100% juice, teas, sparkling water…
Fresh fruits and vegetables
Soups
1Bastin S, Henken K. (1997). Water content of fruits and vegetables. University of Kentucky College of Agriculture. Retrieved from:

11. Comparing Milks

12. That’s an increase of 178 calories!
Portion Distortion!
266 Calories
(20 oz.)
That’s an increase of 178 calories!
150 Calories
(12 oz.)
88 Calories
(6.5 oz.)
A portion is how much you eat or drink at one time
The larger the portion, the more calories
Your portion size might be very different from the Serving Size on the Nutrition Facts label

13. BAGEL 20 Years Ago Today 140 calories 3-inch diameter
How many calories
are in this bagel?

14. BAGEL 20 Years Ago Today 140 calories 3-inch diameter 350 calories
Calorie Difference: 210 calories

15. COFFEE 20 Years Ago Today 45 calories 8 ounces How many calories
Coffee (whole milk and sugar)
Today
Mocha Coffee (steamed whole milk & mocha syrup)
45 calories
8 ounces
How many calories
are in today's coffee?

16. COFFEE 20 Years Ago Today 45 calories 350 calories 8 ounces 16 ounces
Coffee (whole milk and sugar)
Today
Mocha Coffee (steamed whole milk & mocha syrup)
45 calories
8 ounces
350 calories
16 ounces
Calorie Difference: 305 calories

17. Let’s talk sugar 16.9 teaspoons of sugar 27 grams x 2.5 servings =
1 teaspoon of sugar = 4 grams
16.9 teaspoons of sugar
67.5 ÷ 4 =
Sugar does not provide any nutrients!

18. Activity

19. Questions?

20. Project Sponsors
USDA project funded through the Supplemental Nutrition Assistance Program (SNAP)
School District of Philadelphia
Department of Nutrition Sciences, Drexel University