Appreciating the worth of water
- Shelby Tedrow OSU Extension Wayne County
- August 30, 2021
- 613
“When the well’s dry, we know the worth of water” is attributed to Benjamin Franklin. Perhaps we should pause to appreciate the worth of water, each and every day. After all, it is essential to life and health. Let’s consider its importance to our bodies, drop by drop.
The human body is about 60% water. Water helps keep all our systems working well. Taking in enough water each day helps prevent kidney stones, urinary tract infections and constipation. Water performs many important functions in the body including keeping us cool, cushioning joints, transporting both nutrients and waste, and maintaining healthy skin and membranes. It even helps us to think clearly. Water is clearly important to our daily function.
The next question to ponder is how much water does one need to drink. There is not a one-size-fits-all answer to this question, even though you may have heard a recommendation to drink 8 cups or 64 ounces of water each day. The actual amount of water an individual needs depends on several factors including age, gender, activity level and health status.
According to the Academy of Nutrition and Dietetics, the average healthy adult takes in about 20% of the water needed each day through food that is eaten. Keeping this in mind, women need about 9 cups of water daily, and men need about 12 ½ cups daily. When activity levels increase, the need for water is higher. During illness, especially with diarrhea or fever, extra water is needed.
Inadequate water intake leads to a condition called dehydration. Mild dehydration can cause headaches, dizziness, fatigue and extreme thirst. A water loss of just 1-2% can lead to symptoms. An easy way to tell if you are getting enough water is to check the color of your urine. It should be pale yellow. If it is dark yellow or amber, you may need to increase your water intake.
If you are ready to increase your water intake, here are some tips that can help:
—Water first for thirst: Replace sweetened beverages with water. This can be a gradual process. Start by diluting the sweetened drink with some water or ice and gradually increase the amount of dilution. Choosing smaller sized sweetened beverages also can be a good starting point.
—Choose water with meals: Reach for a cold glass of water with each meal. Build this habit into your daily routine.
—Be prepared: Carry a reusable water bottle with you wherever you go so you can sip throughout the day. This is good for the environment also, as it decreases trash and cost.
—Find flavor: Adding fruit, vegetables or herbs can add flavor to water without adding extra calories. Try adding strawberries, cucumber or mint to your water. Cucumber water is especially refreshing on a hot day.
Not only will using these tips help keep you hydrated and in tip-top working order, but also incorporating these changes will reduce low-nutrient calories from sugar and other sweeteners. Replace one 12-ounce soda each day with water and “save” at least 140 calories. A 12-ounce soda measures out at about 10 teaspoons of sugar. And what about other drink choices? The amount of sugar may surprise you.
Take a gander at this drink comparison information (based on 20-ounce serving sizes): fruit punch, 18 teaspoons of sugar; energy drink, 16 teaspoons of sugar; sweet tea, 14 teaspoons of sugar; sports drink, 9 teaspoons of sugar; and water, 0 teaspoons of sugar.
Switching to water saves you a bowlful of sugar — and the calories that sugar contains — and keeps your body working at the highest level. Choose water first for thirst and drink up.
Sharon Rebmann is a SNAP Ed program assistant in Wayne and Holmes counties and may be called at 330-264-8722.