16 Questions
What is a recommended way to make drinking water a habit?
Drink water at set points during the day
What percentage of total fluid intake is contributed by foods?
20%
Why might a person eat when their body is actually craving fluid?
Because they mistake thirst for hunger
What is a reason to limit the consumption of milk?
It can cause bloating
What is a benefit of eating foods high in water content?
They promote overall health
What is a benefit of adding a little fresh fruit juice or fruit slices to water?
It improves the taste
What is the recommended daily amount of water consumption?
Around 1500-2000ml
Why is it recommended to consume water away from meals?
It increases fullness
Why do larger people need to consume more water?
Because they have a greater skin area
What is a tip for increasing fluid intake when on-the-go?
Filling a reusable water bottle
What is a consequence of dehydration?
The body does not have as much water as it needs
What is a benefit of starting the day with lukewarm water?
It supports the gut and bowel movement
Why is sparkling water not recommended as the primary source of hydration?
It can cause bloating
What can you add to water to give it a fruity hint?
Fruit
What can help meet fluid goals?
Sipping on water consistently throughout the day
What is another source of water apart from drinks and foods?
Metabolic water from nutrients
Study Notes
Fluid Sources
- Tap water, still/sparkling water, herbal tea, and milk (in moderation) are sources of fluid
- Caffeine drinks do not contribute to overall water intake, as they may have a diuretic effect in some individuals
- Foods, such as fruits and vegetables, contribute to approximately 20% of total fluid intake
- Metabolic water produced in the body also contributes to fluid intake
Water Tips
- Sparkling water may increase bloating, but can be part of a healthy lifestyle
- Adding fresh fruit juice or fruit slices can improve the taste of water
- Flavored squash can be used to increase overall water intake, with the amount reduced over time
- Cold water can be stored in the fridge or served with ice cubes
- Large amounts of water should be consumed away from meals to avoid increased fullness
- Water should be consumed throughout the day to avoid mistaking thirst for hunger
- Starting the day with lukewarm water may support gut and bowel movement
Increasing Fluid Intake
- Using a reusable water bottle can serve as a visual reminder to drink more water
- Drinking water at set points during the day (e.g., upon waking up, before meals) can make it a habit
- Sipping on water consistently throughout the day can help meet fluid goals
- Adding fruit to water can give it a pleasant flavor
- Eating foods high in water content, such as lettuce, celery, and watermelon, can contribute to fluid intake
UK Government Recommendations
- The general guidance suggests consuming around 8 glasses or 1500-2000ml of water per day
- However, this amount varies greatly depending on individual factors such as physical activity, climate, and body size
Thirst and Hunger
- Thirst and hunger sensations are triggered together
- Dehydration can lead to mistaking thirst for hunger, resulting in eating out of physical hunger instead of drinking for thirst
Dehydration
- Dehydration occurs when the body does not have enough water
Identify the different sources of fluids in our diet, including water, milk, and other beverages, and understand their impact on our body's hydration levels.
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