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6/1/12 6:53 A

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Article from the Center for Disease Control:


Water: Meeting Your Daily Fluid Needs

Ever notice how lifeless a house plant looks when you forget to water it? Just a little water and it seems to perk back up. Water is just as essential for our bodies because it is in every cell, tissue, and organ in your body. That's why getting enough water every day is important for your health.

Healthy people meet their fluid needs by drinking when thirsty and drinking fluids with meals. But, if you're outside in hot weather for most of the day or doing vigorous physical activity, you'll need to make an effort to drink more fluids.

Where do I get the water I need?

Most of your water needs are met through the water and beverages you drink.
You can get some fluid through the foods you eat. For example, broth soups and other foods that are 85% to 95% water such as celery, tomatoes, oranges, and melons.

What does water do in my body?

Water helps your body with the following:
•Keeps its temperature normal.
•Lubricates and cushions your joints.
•Protects your spinal cord and other sensitive tissues.
•Gets rid of wastes through urination, perspiration, and bowel movements.

Why do I need to drink enough water each day?

You need water to replace what your body loses through normal everyday functions. Of course, you lose water when you go to the bathroom or sweat, but you even lose small amounts of water when you exhale. You need to replace this lost water to prevent dehydration.

Your body also needs more water when you are—
•In hot climates.
•More physically active.
•Running a fever.
•Having diarrhea or vomiting.

To help you stay hydrated during prolonged physical activity or when it is hot outside, the Dietary Guidelines for Americans 2005 recommend these two steps:
1.Drink fluid while doing the activity.
2.Drink several glasses of water or other fluid after the physical activity is completed.1

Also, when you are participating in vigorous physical activity, it's important to drink before you even feel thirsty. Thirst is a signal that your body is on the way to dehydration. For more information, visit Fit Facts, Healthy Hydration from the American Council on Fitness.*(PDF-1.4Mb)

Some people may have fluid restrictions because of a health problem, such as kidney disease. If your healthcare provider has told you to restrict your fluid intake, be sure to follow that advice.

Tips for Increasing Your Fluid Intake by Drinking More Water

Under normal conditions, most people can drink enough fluids to meet their water needs. If you are outside in hot weather for most of the day or doing vigorous activity, you may need to increase your fluid intake.

If you think you're not getting enough water each day, the following tips may help:
•Carry a water bottle for easy access when you are at work or running errands.
•Freeze some freezer-safe water bottles. Take one with you for ice-cold water all day long.
•Choose water instead of sugar-sweetened beverages. This tip can also help with weight management. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories.
•Choose water instead of other beverages when eating out. Generally, you will save money and reduce calories.
•Give your water a little pizzazz by adding a wedge of lime or lemon. This may improve the taste, and you just might drink more water than you usually do.

Do sugar-sweetened beverages count?

Although beverages that are sweetened with sugars do provide water, they usually have more calories than unsweetened beverages. To help with weight control, you should consume beverages and foods that don't have added sugars.

Examples of beverages with added sugars:
•Fruit drinks.
•Some sports drinks.
•Soft drinks and sodas (non-diet).

Visit Rethink Your Drink for more information about the calories in beverages and how you can make better drink choices to reduce your calorie intake.

Sources

1HHS & USDA. Dietary Guidelines for Americans, 2005. Chapter 2: Adequate Nutrients Within Calorie Needs. Accessed online May 24, 2007: http://www.health.gov/dietaryguidelines/dg
a2005/document/html/chapter2.htm

U.S. National Library of Medicine & NIH. MedlinePlus Medical Encyclopedia: Water in Diet. http://www.nlm.nih.gov/medlineplus/ency/ar
ticle/002471.htm



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FIRECOM's Photo FIRECOM SparkPoints: (107,673)
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5/26/12 12:16 P

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9 again today. will try to squeeze in one more.

"It is easier to raise good children than to fix bad men" by Fredrick Douglas.

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5/17/12 11:05 A

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9 today

"It is easier to raise good children than to fix bad men" by Fredrick Douglas.

Co team leader for Living With Diabetes team.

Co Leader for Healthy Hearts team.

Leader of Gilbert Speaks team.


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4/18/12 9:11 P

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12 today

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4/17/12 10:19 P

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12 today

Amy
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4/16/12 10:03 P

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You're welcome

11 glasses today

Amy
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4/16/12 11:00 A

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thanks for all the help. I am going to carry my brita water bottle with me everywhere again...I have one for everyplace I am...

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4/16/12 1:21 A

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The fitness water I learned in my nutrtion class has sugar in it not nearly as much as soda does but still in there, same with vitamin water etc.So wouldn't count them as water. Not sure about the MiO if it has any equal like sugar in it. Have seen it in the store but have never looked at it. I add lemon juice to my water every now and then to add flavor, you can also add cut up fruit for flavor as well.

Edited by: AMYC0128 at: 4/16/2012 (01:22)
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4/16/12 1:15 A

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10 glasses

Amy
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4/15/12 4:47 P

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Spark Guidelines to Healthy Beverages

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=605


Edited by: MARISERV at: 4/15/2012 (16:50)
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4/15/12 12:59 P

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I have a question. When you add Mio to your water should you count it in your water count? What about the fitness waters? That is one reason I dont get to 8 is because I dont consistently count them.

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4/14/12 10:10 P

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10 today

Amy
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4/14/12 8:51 A

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11 glasses water yesteday

Amy
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4/13/12 12:37 A

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That is a great start Marion :) emoticon

Amy
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4/12/12 9:30 P

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12 glasses water today

Amy
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MARISERV's Photo MARISERV SparkPoints: (6,992)
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4/12/12 4:40 P

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Don't know why this took so long to figure out, drinking 8 oz driving to work and 8 oz driving home is a perfect water time. Use a straw for safer driving.

8 oz with my morning meds and 8 oz with my evening meds.

Now to figure out the in between time

Edited by: MARISERV at: 4/12/2012 (16:43)
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4/12/12 4:37 P

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emoticon AZEC1128 emoticon

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4/11/12 10:24 P

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12 glasses water today

Amy
Colorado
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4/10/12 10:21 P

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12 glasses of water in today.

Amy
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4/9/12 5:27 P

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MORE BENEFITS OF DRINKING WATER:


www.fitday.com/fitness-articles/nutr
it
ion/healthy-eating/the-benefits-of-dR>rinking-water-with-every-meal.html


Marion

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4/9/12 5:22 P

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emoticon BUBBAROSE2

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4/8/12 3:17 P

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Got my eight in for the first time. Starting early in the day helped. I too, am trying to stay away from diet pop. I limited myself to one glass a day last week. Making progress!

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4/8/12 1:02 P

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12 WAYS to add water to your diet:


voices.yahoo.com/twelve-ways-add-wat
er
-diet-6382240.html?cat=51
emoticon

Marion

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4/5/12 6:27 P

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BAWNEE, so glad you gave up the diet soda.....it is the worst for you emoticon

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BAWNEE's Photo BAWNEE Posts: 391
4/5/12 1:18 P

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I love water! I carry a water bottle with me everywhere. If we travel (cruise) I take a water bottle to fill. I can usually get ice and buy bottled water. If I need a change and that doesn't happen very often I will drink a glass of sun tea. I am happy to say I have given up diet soda and wine:(

Once a job has just begun, leave it not till it is done, be the matter big or small do it right or don't do it at all. Unknown


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4/2/12 6:00 A

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The human body is anywhere from 55% to 78% water depending on body size. A rule of thumb, 2/3 of body is consists of water, and it is the main component of human body. Did you know that your tissues and organs are mainly made up of water? Here is the %:

•Muscle consists of 75% water
•Brain consists of 90% of water
•Bone consists of 22% of water
•Blood consists of 83% water

The functions of water in human body are vital. The water:

•Transports nutrients and oxygen into cells
•Moisturizes the air in lungs
•Helps with metabolism
•Protects our vital organ
•Helps our organs to absorb nutrients better
•Regulates body temperature
•Detoxifies
•Protects and moisturizes our joints

Every cell in your body needs water from head to toe. That is why it is so important to drink enough fluid. Take for example, brain consists of 90% of water, if you do not supply enough water to your body, your brain cannot function well, and you will get headache or migraine. Hence, next time, if you feel fatigue and headache, it may be the sign of dehydration.


Edited by: MARISERV at: 4/2/2012 (06:02)
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4/2/12 5:57 A

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How did day #1 go??
I had 5 glasses of just plain water, which is pretty good for me. Rememeber to track your water..... if you forget you can go back to another day and add it in.

Marion

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4/1/12 3:44 P

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Four glasses of water so far today. Compared to the 0 glasses I normally drink, I would say I am doing really good!!

Marion

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4/1/12 6:35 A

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Woke up this morning and before I put the coffee on I had a glass of water.

emoticon and I tracked it. I will be putting up notes around the house to remind me.

IF YOU DRINK IT, DON'T FORGET TO TRACK IT !!

Marion

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3/31/12 9:27 P

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Thanks for the article Mariserv. It answered my question and had lots of other useful information too.

MARISERV's Photo MARISERV SparkPoints: (6,992)
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3/31/12 6:49 P

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Spark Article About Beverage Guidelines:


www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=605



P.S. DON'T FORGET TO EARN YOUR SPARK POINTS FOR READING THIS ARTICLE

Edited by: MARISERV at: 4/1/2012 (06:38)
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3/31/12 2:03 P

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From what I've been told, things like tea and Crystal light does count as water, so long as they are not loaded with sugar. I'm joining too because water is my main drink of choice and I am trying to gear myself away from soft drinks and other empty calories!

4KWALK's Photo 4KWALK SparkPoints: (88,746)
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3/29/12 7:09 P

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I think water with Crystal light and sparkling flavored water would count. I don't know about iced tea though. Can anyone out there help us on this one. Thanks


At the end of the day, be able to look back and say "I did my best today."

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3/29/12 5:46 P

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I have a question. Does water flavored with Crystal Light count? What about iced tea or flavored sparkling water? Any info would be helpful. Thanks in advance.

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3/28/12 8:14 P

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Hi, This sounds like an easy challenge for me because I usually don't mind drinking water. I keep several one liter bottles in the fridge so I always have cold water on hand. I try to drink two liters a day which is 8 glasses. Hope we can all do all right on this one.
Stephanie


At the end of the day, be able to look back and say "I did my best today."

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3/28/12 5:55 P

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This is the place where everyone in the TEAM GOAL - DRINK 8 GLASSES OF WATER - can
come together to support and encourage each other.

For some people its easy to drink water - for others - not so easy - lets help keep each other going !!! emoticon emoticon emoticon

TRACKER: to track your daily glasses, go to the top of your page to My Tracker , then Other Goals. On this page you should find your tracker under HEALTHY HEARTS. Keep it updated daily and then check the leader boards to see how you are doing. Good Luck

Edited by: MARISERV at: 3/28/2012 (18:39)
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