Water/Hydration
Getting started
1. Review the lesson plan before each session.
2. Copy all of the handouts:
a. Water: Signs of Dehydration and Tips for Adding Water to Your Daily Routine
b. Water in Common Foods and Drinks
c. Water Questions
3. Supplies for activities.
Supplies Needed
1. Handouts.
2. Items for activity - one clear 8-ounce glass of lemonade, one clear 8-ounce glass of apple
juice, one clear 8-ounce glass of water, one clear 8-ounce water bottle and 1 pitcher of
water.
3. Paper cups for water sampling.
Beginning the Session
1. Introduce yourself by name and the organization you represent.
2. Summarize the lesson by going over the objectives. Let the group know that the session
will be informal and that questions can be asked at any time.
Objectives – The participants will:
1. Understand the role water has in the body.
2. Understand the importance of getting enough water each day.
3. Recognize the risks and signs of dehydration.
4. Identify foods with high water content.
5. Identify practical ways to add water to their daily routine.
June 2007, Department of Foods and Nutrition, The University of Georgia, Athens, GA 30602 1
Funding from UGA, the Northeast Georgia Area Agency on Aging and USDA
UGA is an equal opportunity provider and employer
June 2007, Department of Foods and Nutrition, The University of Georgia, Athens, GA 30602 2
Funding from UGA, the Northeast Georgia Area Agency on Aging and USDA
UGA is an equal opportunity provider and employer
Script
Introduction
How many of you drank a glass of water today? Wait for a show of hands. Great – it looks like
many of you are trying to drink plenty of water. Did you know that on average, over half of your
body weight is water? Water plays a very important role in helping your body to work at its best,
but not drinking enough water is a very common problem for older adults. Can you think of any
reasons that keep you from drinking as much water as you should? Have participants name
some personal barriers to drinking water through the day. Today we are going to talk about
ways you can overcome some of these barriers to get plenty of water everyday. We’ll also find
out why it’s so important that your body get enough water.
Role of Water
What are some important jobs water has in your body? Is its primary role to satisfy your thirst?
That is important, but it’s not water’s most important job. Water is the most important nutrient
to help keep your body’s cells, tissues, and organs running smoothly. Some of the ways water
keeps your body working are by helping it to keep a constant internal temperature, preventing
constipation, cushioning your joints, and protecting your body organs. Fluids are also important
when you are sick and may be losing more water, such as when you have a fever, diarrhea, or are
vomiting.
Getting Enough Water
Your body needs a continuous supply of water. If you always wait until your mouth is dry to
drink some water, then you may be waiting too long. That’s why we should try to drink water
throughout the day, even if we aren’t thirsty. If you do feel thirsty, you should drink until your
thirst is satisfied. Do you know how much water we should try to drink everyday? Wait for
responses. That’s right – at least eight 8-ounce glasses (2 quarts) of fluid everyday is a good rule
to go by. Show participants an example of an 8-ounce glass of water and an 8-ounce water
bottle. After our lesson today, it may be helpful to find some 8-ounce glasses or cups at home,
and start using those to make sure you’re getting at least 64-ounces (2 quarts) of fluid a day.
Keep in mind, however, that water needs can vary widely among individuals, depending on how
active you are and the climate that you live in. If you do any kind of physical activity, or if you
are outside in the heat or cold for a long time during the day, your body may need even more
water. In the summertime when it’s hot and often humid outside, your body will sweat more to
keep your body temperature within a normal range. In the winter, having enough water helps to
keep your body insulated.
It’s also important to remember that older adults are at greater risk for becoming dehydrated.
With increasing age, older people may not be able to sense thirst as well as younger people, and
the kidneys can become less efficient at conserving water. Some of the signs of dehydration are
June 2007, Department of Foods and Nutrition, The University of Georgia, Athens, GA 30602 3
Funding from UGA, the Northeast Georgia Area Agency on Aging and USDA
UGA is an equal opportunity provider and employer
listed on the first handout with the box titled “Signs of Dehydration.” Review the signs of
dehydration with participants. Remember that thirst is often a slow, weak signal to get more
fluids. Your body may also become dehydrated before you know it in hot or cold weather.
That’s why we should try to drink plenty of fluids throughout the day. What are some ways that
we can know we’re getting enough water?
One way is by checking the color of your urine. Hold up the glass of apple juice. Darker
urine that’s a deep yellow or the color of apple juice may mean that you’re not getting
enough water. Hold up the glass of lemonade. It’s better for it to be a light lemonade color.
Be aware, though, that some vitamin supplements or medications can darken your urine even
if you are hydrated.
Another way to tell whether you are getting enough water is by paying attention to how often
you need to go to the bathroom or how much urine you make. If you only have small
amounts of urine, this could be a signal to get more fluids.
Try to make it a habit to drink at least eight 8-ounce glasses of fluid a day, and more if the
situation calls for it, so you’ll know that you are helping your body to work at its best!
What should I drink?
Refer participants to the handout titled “Water in Common Foods and Drinks.”
We’ve talked about how important water is to your body’s functioning, and it’s important to
remember that water comes packaged in many different forms. For example, did you know that
when you drink a glass of milk or a serving of juice, you’re actually drinking about 90% water?
Some other foods that have high water content are fruits, vegetables, yogurt, and soups.
Enjoying these foods regularly can contribute to your water intake, and provide you with many
vitamins and minerals your body needs.
Fear of an accident
Many older adults may be hesitant to drink more water because they fear having an accident or
needing to go to the bathroom more often. As you can see from what we have talked about
today, drinking less water is not the best solution; so let’s talk about some suggestions for how
you can prevent accidents.
Try to drink more fluids when you’re at home or close to a restroom, so that you can go often
if you need to.
It’s also a good idea to take bathroom breaks when you have the chance to, even if the urge
isn’t strong at that time.
Choosing a time a few hours before you go to bed to drink less water may help you avoid an
accident, too. Take a look at your daily routine to see what is best for you without cheating
your body out of the water it needs. Also, follow the instructions of your doctor for specific
fluid needs or medications that affect your fluid needs or frequency of urination.
June 2007, Department of Foods and Nutrition, The University of Georgia, Athens, GA 30602 4
Funding from UGA, the Northeast Georgia Area Agency on Aging and USDA
UGA is an equal opportunity provider and employer
We’ve learned today how important water is and what we can do to help prevent accidents, so
now let’s talk about some easy ways that we can increase our fluid intake. Lead a group
discussion by having participants refer to the handout with the “Tips for Adding Water to your
Daily Routine” box. Have participants discuss additional ways that they’ve added water to their
daily routine.
Now let's finish up with a few questions. Have participants refer to the handout titled “Water
Questions.” Review the questions as a group.
Resources
Duyff, R.L. The American Dietetic Association’s Complete Food and Nutrition Guide,
Minneapolis, MN. Chronimed Publishing, 1996.
Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and
Sulfate. Washington, DC:National Academies Press; 2004:73-185. Also available online at
http://www.nap.edu/catalog/10925.html#toc. Accessed June 22, 2007.
The Mayo Clinic. How Much Water Should You Drink Everyday? Available online at
http://www.mayoclinic.com/health/water/NU00283. Accessed June 22, 2007.
Water/Hydration: Water Works. Nutrition & Health for Older Americans. Available from the
American Dietetic Association.
Water: The Athlete’s Most Important Nutrient. International Center for Sports Nutrition.
Omaha, NE. 1999.
June 2007, Department of Foods and Nutrition, The University of Georgia, Athens, GA 30602 5
Funding from UGA, the Northeast Georgia Area Agency on Aging and USDA
UGA is an equal opportunity provider and employer
Primary author: Karen Coffman, RD, LD
NOAHnet@uga.edu
Primary reviewer: Marilyn O. Wright, MS, RD, LD
Updated by Mindy Bell, BS, 2007
This material, including artwork, was developed with support from the Department of Foods and
Nutrition at The University of Georgia and the Northeast Georgia Area Agency on Aging.
Permission is granted to reproduce, translate, abstract, review or quote these materials in whole
or in part for educational purposes only (not for profit beyond the cost of reproduction) provided
that the author(s) and The University of Georgia receive acknowledgement as shown in this
example notice: Reprinted with permission from The University of Georgia, Department of
Foods and Nutrition, Athens, GA. Authors, Title, Date.
June 2007, Department of Foods and Nutrition, The University of Georgia, Athens, GA 30602 6
Funding from UGA, the Northeast Georgia Area Agency on Aging and USDA
UGA is an equal opportunity provider and employer
Water
Signs of Dehydration
• Dry mouth, flushed skin, fatigue and headache.
• Increased body temperature, breathing and pulse rate.
• Dizziness, weakness and impaired breathing with activity.
• Dark colored urine (the color of apple juice).
Tips for Adding Water to Your Daily Routine
• Have a glass of tea, milk, or juice with your meals.
• Drink a glass of water at regular times during the day, such as
when you take your medicine.
• Place a glass of water beside your favorite chair for a “water
break.”
• Take a sip of water as you pass a water fountain!
• Choose a cup of yogurt or a piece of fruit for an afternoon snack.
• Drink water before and after being outside on a hot or cold day.
• Add a lime or lemon to a tall glass of ice water for a flavor twist.
June 2007, Department of Foods and Nutrition, The University of Georgia, Athens, GA 30602 7
Funding from UGA, the Northeast Georgia Area Agency on Aging and USDA
UGA is an equal opportunity provider and employer
June 2007, Department of Foods and Nutrition, The University of Georgia, Athens, GA 30602 8
Funding from UGA, the Northeast Georgia Area Agency on Aging and USDA
UGA is an equal opportunity provider and employer
Water in Common Foods and Drinks
Food item................…………...estimated water content
• Milk...........................................................………...90%
• Yogurt...........................................................………87%
• Soup (broth based)...……………………………….90%
• Juice (orange)..........................................…………..88%
• Tomato...............................................……………...95%
• Cucumber...............................................…………...97%
• Apple.......................................................…………..86%
• Cantaloupe.................................................………...90%
• Decaffeinated tea or coffee………………………..99%
Source: USDA National Nutrient Database for Standard Reference, Release 19
June 2007, Department of Foods and Nutrition, The University of Georgia, Athens, GA 30602 9
Funding from UGA, the Northeast Georgia Area Agency on Aging and USDA
UGA is an equal opportunity provider and employer
Water Questions
Please circle your answers.
1. How many glasses of fluid are needed each day?
1 2 3 4 5 6 7 8 9
2. I drink this many glasses of fluid each day:
1 2 3 4 5 6 7 8 9
3. I will increase my fluids by eating or drinking more:
Water Vegetables Milk Juice
Fruit Other
4. When your urine is dark yellow it could mean that your
body is dehydrated:
No Yes
June 2007, Department of Foods and Nutrition, The University of Georgia, Athens, GA 30602 10
Funding from UGA, the Northeast Georgia Area Agency on Aging and USDA
UGA is an equal opportunity provider and employer
