EXTENSION NEWS

Do I drink enough water?

On hot summer days it is easy to drink a cool glass of water, but in the winter a hot cup of coffee or tea is so much better. Yes, coffee and tea can count toward hydration, but added sugar and cream can change that cup of coffee to a high calorie drink where the benefit of hydration is lost.

As little as a 2 percent reduction in hydration begins to impair every physiological function. In order for the body to function optimally, this water needs to be replaced by drinking fluids and eating foods that contain water.

Caffeinated beverages such as coffee, tea and soda do count toward hydration but water is still the best choice because it is stimulant and calorie-free. Drinking enough water can promote a healthy diet and prevent dehydration. Use this assessment to determine if you drink enough water

Do I drink enough water?

1. When my stomach makes a grumbling noise, the first thing I do is reach for a snack.

True (0 points)

False (1 point)

2. If I do not feel satisfied after a full meal or large snack, I usually eat some more until I feel more satisfied

True (0 point)

False (1 point)

3. I drink at least eight 8 - ounce glasses of water each day

True (1 point)

False (0 points)

4. If I am exercising a lot, I tend to not increase my water intake to avoid putting on water weight

True (0 points)

False (1 point)

5. I count juices, coffee, soda pop and other beverages toward my daily water intake

True (0 points)

False (1 point)

6. My urine is usually colorless or light yellow

True (1 point)

False (0 points)

7. I drink a full glass of water before each meal

True (1 point)

False (0 points)

Add up your points and if your point totals are under 4 you should try to drink more water.

Need some tips to increase your water intake?

*Carry a large water bottle, and drink from it throughout the day.

*Drink a full glass of water with each meal or snack.

*Drink a full glass of water whenever taking medication.

*Drink water before, during and after exercise.

*Add a slice of lemon or lime or a handful of raspberries to water to add a little flavor.

*When drinking alcohol, alternate every alcoholic beverage with a glass of sparkling water.

*When drinking juice, fill half of the glass with juice and top it off with water.

Remember the average American should get 8 8-oz glasses of water each day. While you can count water dense foods and other liquids toward your daily liquid count, water is really your best bet as it is readily available and calorie free.

“Knowledge for Life” provided by Phillips-Rooks Extension District #5 and K-State Research and Extension.