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Ways with Water.

Ways with Water.

Have you been drinking? Enough water, that is! 

Water makes up about 60% of our body weight, and our body depends on it to perform. In fact, mild dehydration can zap energy, leaving you tired and sluggish – even triggering a headache. 

And, because our body uses (and loses!) water daily, it’s important to replace it throughout the day. 

Experts recommend nine cups of fluid daily for women; 13 cups for men. A variety of fluids count towards this intake (such as, unsweetened tea and low/fat-free milk) and even water-rich foods (think juicy watermelon or crisp lettuce). But make plain water your beverage of choice!

400 calories per day in beverages?

Astonishingly, U.S. adults and children consume an average of 400 calories per day as beverages, according to the USDA. Soda, energy and sports drinks, and alcoholic beverages top the list. 

Consider this: Trading those 400 liquid calories for water, can mean more than a 40-pound weight loss at the end of one year! 

Make water a habit throughout the day. Empty a tall glass first thing in the morning before reaching for your cup ‘o Joe! After a full nights’ sleep, your body needs hydrating. 

Then, tote a refillable water bottle during the day. You’ll be amazed how often you sip and refill. And, drink a glass or two before meals to take the edge off of your appetite. 

Need a flavor blast? Try infused water. 

Float cucumber and lime slices in a tall pitcher of water or toss in fresh basil and pineapple cubes. Make fruity “sangria” water with slices of orange and lemon, plus a handful of cherries and diced peaches. Store in a clear pitcher in the refrigerator for a
spa-like treat! 

What about sports drinks? 

Packed with sugar and salt, most 32-oz. bottles contain more than 200 calories. Instead of drinking them like water, save for rehydrating after high intensity, 60+ minutes of exercise, or heavy sweating. That’s when your body  will benefit most from the carbohydrate and electrolyte boost.

Sherri Hoyt, RD, LD, completed undergraduate degree in Dietetics at Missouri State University. She completed a dietetic internship at St. Louis University. Sherri works in the outpatient nutrition counseling office and the community education and marketing departments. She also co-teaches cooking classes at Dierbergs Markets as part of the MoBap-Dierbergs partnership.


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