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Why Drink Water?
- Water is used in nearly every bodily function
- Regulates body temperature
- Carries away waste
- Hydrates skin
- Ensures adequate blood volume
- Main component of body fluids
- Protects & cushions vital organs
- Protects against heat exhaustion
- Acts as insulation in the cold
- Helps carry medicines to the proper places in the body
- Helps convert food into energy
- Transports nutrients
- Can help with weight loss
- Calorie free
- Improves your appearance
- Helps your body reduce fat deposits
- Reduces risk of colds and kidney stones
Follow the Rule of 2’s
Drink 2 of these 16 ounce jugs of water before 2:00 pm and drink 2 after 2:00 pm. By following this rule of 2’s, you will be getting your recommended amount of water (64 oz.) needed each day.
| How Added Sugar Adds Up |  |
The average American drinks approximately 576 cans of soda per year. That’s almost 2 cans of soda per day.
Sugar is added to many products such as:
| 1. | Soda | 5. | Sweetened yogurt | |
| 2. | Candy | 6. | Soups | |
| 3. | Jams and jellies | 7. | Spaghetti sauces | |
| 4. | Syrups | 8. | Applesauce |
Added sugar can be found in many other items that you would not expect. Food labels may not say “added sugars.” Manufacturers disguise added sugar as high-fructose corn syrup, honey, fruit syrup, molasses, and barley malt. Check the list of ingredients to find these hidden sources of sugars in your foods.
Daily guidelines for added sugar:
| Calorie Diet | Limit Sugar |
| 1,600 | Limit sugar to 6 teaspoons or 22 grams |
| 2,000 | Limit sugar to 12 teaspoons or 44 grams |
| 2,800 | Limit sugar to 18 teaspoons or 66 grams |
Pop Quiz: Did you know?
- In 1950 soft drinks were served in 6.5 oz. bottles.
- Today soft drinks are available in 20 oz. bottles.
- The average amount of sugar in a 12 oz. can of pop is 10 teaspoons.
- Americans consumed more than 53 gallons of soft drinks per person in 2000.
- Children are consuming 2 times the amount of soft drinks as they are milk.
- Caffeine is a mildly addictive stimulant drug that is added to most cola drinks.
Signs of Dehydration:
| 1. | Headache | 5. | Loss of Appetite | |
| 2. | Dizziness | 6. | Irritability | |
| 3. | Restlessness | 7. | Constipation | |
| 4. | Trouble Sleeping | 8. | Dark Colored Urine |
*These symptoms could be due to other factors, but eliminating dehydration won’t hurt and usually helps.
The Scoop on Soft Drinks
- Soft drinks add unneeded calories to your diet without providing beneficial nutrients. They are filled with additives and huge amounts of sugar.
- For example, a 12-ounce can of soda has 41 grams of sugar, which is equivalent to about 10 tsp. of sugar.
- The sugar found in soft drinks and many juices is considered “added sugar.” Americans now consume an average of 20 teaspoons of added sugar per day.
- Limit your intake of added sugar by consuming more water and less sugary drinks and sodas.
The Growing Size of Soda Over 50 Years
| 2004 |
64 oz. cola
600+ calories |
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32 oz. cola
310 calories |
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20 oz. cola
250 calories |
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12 oz. cola
140 calories |
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| 1954 |
6.5 oz. cola
75 calories |
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How much extra sugar do YOU consume each year in soda? Try out our tool under Soda: The Liquid Candy to find out. |
| The Benefits of Water | The Disadvantages of Soda |
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Chug a Jug Printouts:
| Printout | Paper Sizes | |
| Chug a Jug Brochure | 8˝ X 11 (2 pages) * | 11 X 17 |
| Side Panel from Nalgene Water Bottle |
8˝ X 11 | |
* Printouts formatted as 2 8˝ X 11 pages can be trimmed and taped together for a full-size printout.
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NOTE: All printouts are provided in PDF (Adobe Reader) format. If you do not already have Adobe Reader, download it now. |
