July 15, 2008
Water, Water... So Good For Me
by Melanie Huett, MS, RD, LD, WIC RD Nutrition Educator
"Water, water...so good for me" is a statewide campaign designed to help Alaskan families make beneficial decisions concerning their health and well-being.
This campaign was developed to inform parents that water is an important nutrient for their children's health. The State of Alaska WIC Program, the Alaska Department of Health and Social Services, Alaska Dental Action Coalition, the Alaska Native Tribal Health Consortium and the Alaska Commercial Company have joined together to encourage parents of young children to give their children water instead of sugary drinks.
The campaign developed out of concern for the growing problem of soda pop use in Alaska, particularly with young people. Large intakes of soda pop and other beverages containing sugar are contributing to increasing dental caries, obesity and diabetes in Alaska's children. Water is the best beverage choice to prevent tooth decay and promote good health.
New guidelines from the American Academy of Pediatrics state that children ages 1-6 should have no more than 4-6 ounces of 100 percent fruit juice per day and 16 ounces of milk. After a child has had the recommended amount of juice and milk, parents and caregivers should offer plain water, instead of sweet, high-calorie drinks, such as Kool-Aid, Tang, and soda pop.
What's so bad about soda pop?
- Soda does not relieve thirst; it can even make one feel thirstier
- One can of soda pop has more sugar than a candy bar
- Carrying soda pop around and drinking it slowly means that sugar stays in the mouth longer, which leads to the growth of bacteria
- Soda pop doesn't have the nutritional value to match its high calorie content
- Soda pop is high in phosphorus, but too much phosphorous in the diet can take calcium out of the bones and weaken them.
Why is water so important?
- Our bodies are 98 percent water
- On average, adults need about 6 to 8 (8oz) glasses of water a day to function normally
- Thirst is often mistaken for hunger
- Mild dehydration can slow down one's metabolism
- One glass of water can help relieve feelings of hunger
- Lack of water is the number one cause of daytime fatigue
Signs of Dehydration
- Feeling dizzy and lightheaded
- Having a dry or sticky mouth
- Producing less urine or darker urine
Tips to drink more water
- Drink water between meals and at bedtime
- Drink 100 percent juice and milk in a cup with meals and snacks
- Limit Kool-aid, Tang, soda, fruit drinks and sport drinks
- Drink water with fluoride to prevent tooth decay
- Give children their own colorful cup to drink water from
- If needed, add flavor by adding a spoonful of juice or a few drops of frozen juice concentrate to a glass of water
DRINK | SIZE | CAL. | SUGAR |
Water | 8 oz. | 0 | 0 g |
Low-fat milk | 8 oz. | 100 | 11 g |
100 percent orange juice | 8 oz. | 110 | 22 g |
Juice drink (10 percent fruit juice) | 8 oz. | 150 | 38 g |
Powdered drink mix (with sugar added) | 8 oz. | 90 | 24 g |
Soda | 8 oz. | 100 | 27 g |
Source: Alaska WIC
