1. Review your Breakfast & Snacks notes. You have a Quick Check.

2. Rethink Your Drink

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

4. What is the
healthiest thing
to drink?

5. Why do we need water? 60-70% of total body weight is water#1
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

6. How do we lose water? You lose water each day when you:#2
You lose water each day when you:
use the bathroom
sweat
vomiting
diarrhea
You lose water even faster when the weather is hot, dry, or windy.
Also when you exercise or if you have a fever.

7. Dehydration Dehydration –
#3 - 4
Dehydration –
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-
Headache, thirst, urine color (dark yellow), decrease in urination, feeling tired, dizziness, lack of concentration, dry mouth and skin…
Trivia:
How often does the average person
urinate?
4-7 times a day.

8. Tips For Drinking More Water
#5 - 6
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 – (Plant Nanny)

9. 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

10. Water vs. Sports Drinks #7
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.

11. What are other ways I can get water?#8
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:

12. Comparing Milks

13. Let’s talk sugar 16.9 teaspoons of sugar 27 grams x 2.5 servings =
#10
27 grams x 2.5 servings =
67.5 grams
1 teaspoon of sugar = 4 grams
16.9 teaspoons of sugar
67.5 ÷ 4 =
Sugar does not provide any nutrients!

16. How much added sugar should I get?
Aim for less than 10% of your total allotted calories.
Do the math……..
Add your calories here
2000 calories X 10% (0.10) = 200 calories
Carbs have 4 calories per gram
200 / 4 = 50 grams
/4 for tsp. = 12.5 tsp
No more than 50 grams a day

18. Activity

19. Activity PLEASE: - Do NOT open any items (they are expired anyways)
- Do NOT “accidentally” take any of the food (I spent my personal money on them)
ONLY ONE ITEM AT A TIME!!!!!

20. ONLY 1 DRINK PER GROUP AT A TIME – WORK TOGETHER
ONLY 1 DRINK PER GROUP AT A TIME – WORK TOGETHER. Yes, you can use your phone for a calc.
After activity, remember to complete problem 12.

21. Which has the most teaspoons?
Use tsp and sugar to demo in a clear cup.

22. Questions?

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