May 10, 2001

Prairie Fare: Good to the Last Drop

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

It used to be that only babies carried bottles. It’s become quite chic to carry a bottle of water to class, to work, on shopping trips, on walks and in cars. Now that’s a fashion statement that’s good for your health.

How much do you know about the importance of water and other fluids in your diet? Try this quiz.

1. Depending on age, size and gender, about what percent of an adult’s body weight is comprised of water?

1. 10-25 percent
2. 15-30 percent
3. 25-50 percent
4. 55-75 percent

2. About how much water do adults lose daily through perspiration, breathing and normal elimination?

1. 3 cups
2. 6 cups
3. 8 cups
4. 10 cups

3. A person who has lost ____ percent of their body water may experience muscle spasms, swollen tongue and wakefulness.

1. 25 percent
2. 20 percent
3. 15 percent
4. 10 percent

4. At least how many cups of water and other fluids should you consume each day?

1. 2 cups
2. 4 cups
3. 6 cups
4. 8 cups

How did you do? The answers are all "d."

The importance of water and other fluids to health is often overlooked. Water is a calorie-free beverage that supports the function of almost all body processes. For example, water helps transport nutrients about the body and carries wastes out of the body. It helps regulate body temperature. It helps cushion joints. When you feel "thirsty" you’re already mildly dehydrated and have lost about 1 percent of your body water.

Sometimes we need even more than the recommended eight to 12 cups of water daily. You need more water if you’re exposed to extremely hot – or cold – temperatures. If you’re exercising hard, dehydration can become an issue. Water should be drunk before, during and after physical activity. Athletes, in particular, can see a decline in strength and performance with even mild dehydration. Being sick, especially if you’re experiencing fever, vomiting or diarrhea, will increase fluid needs. Pregnant and nursing women need to increase their fluid intake, too. People who spend a lot of time in air travel often need extra fluids due to the dryness of the air.

There are many "varieties" of water on the market. Bottled water carrying designations like "spring water" or "mineral water" must meet some federal guidelines, but they aren’t necessarily healthier than plain old tap water, as long as the water supply is not contaminated. Some people prefer the taste of bottled water over tap water because municipal water is commonly chlorinated. There are in-home filters that can remove "off tastes."

If eight cups of water seems like an impossible goal, remember that food – especially fruits and vegetables – also contain a high percentage of water. About 90 percent of the weight of watermelon and tomatoes comes from water. Caffeinated beverages like coffee and cola do count as fluids, but the caffeine can have a diuretic effect, leading to loss of water in the urine, so plain water is considered more hydrating.

So, drink -- and eat -- to your health. Keep fluids within easy reach. Carry a sipper cup filled with ice water with you in your car. Keep a glass of water on your desk or bed stand. Have soup more often as a first course. Eat plenty of high-water foods, like fruits and vegetables. Aim for at least five servings of fruits and vegetables daily; a serving is 3/4 cup of juice, a medium piece of fruit, one cup of salad greens or a half cup of fresh, cooked or canned fruits or vegetables.

Here’s a tasty slush beverage to enjoy at a summer cookout or summer celebration. A serving (about one cup) contains about 120 calories, no fat and 55 percent of the daily recommendation for vitamin C. When made with diet soda, a serving contains 85 calories per cup.

Summertime Slush

Ingredients:
3 oz. package strawberry or raspberry gelatin
1 cup boiling water
3 cup cold water
2 cup cranberry juice cocktail
12 oz. can frozen lemonade concentrate, thawed
12 oz. can frozen orange juice concentrate, thawed
2 quarts lemon-lime soda pop (diet or regular)

Procedure:
Dissolve gelatin in boiling water in small bowl. In a non-metal freezer container (such as an ice cream bucket), combine dissolved gelatin with remaining ingredients except carbonated beverage; cover. Freeze about 8 hours or until it reaches a slush consistency. To serve, allow to stand at room temperature about 30 minutes and spoon about 1/2 cup slush mixture into serving glass and fill with lemon-lime soda. Makes about 20 servings.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu