Hydration Lab

This exercise is designed to help you gauge your hydration level. You will need to keep track of all foods & liquids you ingest for 3 days. Because most diets are designed on 3-day averages, we will track diet diaries for 3 days and then average results.

1. Using the Nutrition Plus software – or a comparable one- keep track of all food and fluid consumed for 3 consecutive days. One of those days must be a weekend day. Remember the minimum amount of water you require daily is your weight in pounds / 2 = # ounces.; then activity, health, etc will influence additional needs.

2. You might need the following conversion factors:

1 ounce = 28 grams

8 ounces = 250 ml

For H₂O: 1g = 1ml

Water in grams, as given in Appendix A is converted to ounces in the following example. Food found on page A-146.

Example: 1 medium pear weighs 166 grams 84% of those grams are water

166 x.84 = 139.4 gms

139.4grams of water = 139.4 ml of water

139.4/ 28 4.97 oz of water per pear

another one:

Example: medium Asian pear weight is 122 gms water is 88% - so 122 x .88 = 107.36 gm of water

107.36 grams of water = 107.36 ml of water

107.36/28 = 3.83 ounces on water

Notice the difference between amounts of water, as well as original weights [and types of] pear; this is common – just use the closest food/amount that you can – this will not be exact!! It’s just to give you an idea of the amount of water you are consuming by the food choices you make.

You will want to follow this for all items except water and herbal teas - which is 100% water! If you add a sweetener to the tea [for example] you will have to calculate the sweetener separately.

2. FOR EACH DAY - Divide the liquids into either a diuretic or a fluid. Fluids include water, juices, soups, non- carbonated beverages (milk / herbal teas). Diuretics include coffee, tea (black or green - hot or cold), alcohol and carbonated beverages.

Follow the example: day 1

Fluids Diuretics

orange juice - 4 oz latte - 8 oz

water - 6 oz coke - 10 oz

soup - 10 oz 18 oz

water - 16 oz

milk - 6 oz

42 oz

Subtract the amount of diuretics from the fluids. 42 oz - 18 oz = 24 oz. This shows the amount of fluids truly consumed - as diuretics tend to pull fluids out of the body - and the amount is estimated to be equal to the amount of the diuretic consumed.

3. Type your answers to these questions and submit with analysis on November 7th. NO LATE PAPERS ACCEPTED! Early papers always gladly accepted :)

Q - Assess your hydration level: Are you getting enough water? What is your estimated intake? [Body weight divided in half – and don’t forget activities!] How does your intake compare to your estimated requirement? Are you pulling out more than you realized through the use of diuretics? What types of foods are you consuming that might offset this? DO NOT BE TOO OVERLY CRITICAL OR JUDGMENTAL - THIS IS A LEARNING PROCESS.

Q - If you were to eat enough alfalfa spouts to get one cup of water [8 ounces], how many cups of sprouts would you have to eat? 1 cup = 32 gms. [91% water = 35.1gms are water. (grams of serving and H₂0 in% from pg A-189)

How many cups of sprouts would you have to eat to get a Nalgene’s bottle worth of water [32 oz]?

Please set up the equation, so I can follow how you solved

Q - Your 26 year old sister [daughter, wife, cousin...] has been running. In fact, she has chosen the Seattle Marathon as a goal, and has joined a marathon-training group. What words of wisdom can you share with her concerning hydration and running? Remember to consider weather conditions, the marathon is run Thanksgiving weekend, and the training will take place in the summer and fall.

Q - How does the body use electrolytes to regulate fluid balance?

Q -Comment on some of the fluid replacement/replenisher drinks marketed. Go to the grocery store and count how many different brands are available – be sure to note which store, total number counted and name at least 2 of the types available. Read their labels, noting the minerals, etc listed and discuss how these might augment fluid levels in regards to electrolyte status.

Q - You and a friend are riding bikes on a pleasant spring afternoon. After cycling on the rolling ‘country roads’ around campus for about 45 min., you stop for a drink. Your friend decides to get a coke. How would you convince your friend to choose a different beverage, and what might that beverage be? Be explicit in your reasoning.