THE POWER OF WATER: August Nutritional Handout

The Power of Water


Water. It is something so simple, and yet something that we often take for granted. Water is an essential substance that helps our body to:

· Stabilize our blood pressure

· Control our body temperature

· Move nutrients and waste throughout the body

· Lower our risk of dehydration and heat stroke



During these hot summer days, it becomes even more important to stay hydrated. Dehydration occurs when you lose more fluid than you take in. Some common signs of dehydration are:

· Thirst

· Dry lips or mouth

· Flushed skin

· Headache

· Dizziness, light-headedness or fainting



To stay well hydrated, it is recommended to have a fluid intake of:

· 3 L (12 cups) for men 19 years old and over each day

· 2.2 L (9 cups) for women 19 years old and over each day


*Remember: factors like hot weather and physical activity will increase your fluids needs!

Water along with other fluids like milk, coffee, tea and juice all count towards our daily fluid intake! Choose water most often. Try to avoid soft drinks and limit drinks with caffeine to no more than 3 cups per day.


· Bringing a water bottle with you wherever you go: work, class, gym or outdoors!

· Having a glass of water at every meal.

· Adding flavours to your water in encourage more consumption like lemon juice, fruits, or mint leaves.

Homemade Lemonade



800 mL water

½ cup concentrated lemon juice

¼- ½ cup sugar (depending on your preferred level of sweetness)



1) Combine all ingredients.

2) Stir until sugar dissolves.

3) Serve over ice.


Cucumber Mint Water



1 cucumber

2 L water

8 mint leaves



1. Thinly slice cucumber. Add the sliced cucumber to a water jug and add 8 fresh mint leaves. Fill jug with water.

2. Stir gently and place in refrigerator for at least 4 hours or overnight.

3. Serve chilled.


Frozen Berry Water



· ½ cup Frozen berries (blackberries, strawberries, raspberries, and/or blueberries)

· 1.5 L Water



1) Add frozen berries to jug of water. Fill with water.

2) Stir gently and place in refrigerator for at least 4 hours or overnight.

3) Serve chilled.

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