Myth: Drinking water is the only way to stay hydrated.

Answer: BUSTED!

Most of us have grown up hearing these messages: “Keep hydrated!” and “Drink eight glasses of water a day!” Recent data indicates a strong growth in sales of drinks at convenience stores. Many people are opting for sugary drinks like soda, fruit drinks or sports drinks as a means to stay hydrated. In fact, we actually get enough fluid from the foods we normally eat, especially when we eat more foods like fruits and vegetables, which are mostly water.

There’s certainly nothing wrong with drinking more water if you enjoy it, but do we need eight glasses of water each day? No. There’s no scientific basis for the “eight glasses” myth.

In order to stay hydrated, try eating more fruits and vegetables or stick with beverages that are good for you. Instead of reaching for the high calorie, high sugar drinks, try one of these healthy, flavorful options:

• Infuse your water with fruit. Add chunks of strawberries, watermelon, slices of lemon or oranges and place in the refrigerator overnight. To make the flavors disperse throughout the water better, place fruits at the bottom of a pitcher and mash with a wooden spoon (this is called muddling), then add water. Try different combinations of fruit add-ins to water. You can also get a fruit-infusion pitcher, which allows you to keep the fruit separate from the water but allows the flavor to be released into the water. You can also add frozen fruits to your water.
• Use tea as a base for the flavor in your water. There are many flavors of tea available. Green teas add a nice mild flavor to water. It also has antioxidants which may ward off chronic diseases like cancer and heart disease. Fruit tea when combined with fresh or frozen fruits, give your water that zip that you may be looking for.
• Sparkling water may be what makes your water drinking experience fun. You can add fruit chunks (fresh or frozen) to the bubbly too.
• Pump up your ice cubes! Freeze fruit juice in ice cubes. Add to water to give your water a little splash of flavor.

For more information about water myths go to http://missourifamilies.org/features/nutritionarticles/nut293.htm

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933   

Myth: Flavored waters are a good alternative to tap water if you don’t like to drink water.

sparkling water with lemon slice

Answer: It depends…

Some flavored waters are just that — plain water with only flavoring and no added sugars. Others have sugar or use other sweeteners, which can add calories. So you could end up drinking a lot of calories if you choose the wrong type of flavored water. In addition, flavored waters typically cost more. Buying bottled water (flavored or not) on a regular basis is also wasteful due to the extra packaging with cans or bottles, so always choose those with the least amount of packaging and recycle if possible.

To make your own flavored water:

• Add slices of lemon, lime or orange to tap water and chill in a pitcher in the refrigerator.
• Add a small amount of 100% fruit juice to sparkling water for flavor and fizz.
• Here are more ideas for making your own flavored beverages.

Visit MissouriFamilies.org to find more information on water and health.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: I don’t need to wash my water bottle if it just has water in it.

Answer: Busted!

There are many types of reusable water bottles on the market — glass, steel or plastic. You can choose the type based on your need or preference. But once you’ve chosen a bottle, keeping it clean is sometimes an overlooked, but important step to keep you healthy.

Where did you last leave your water bottle? Was it in a hot car or sweaty gym bag? What did you have in it? Was it water or a sports drink? Even if all you had in the bottle was plain water, your mouth has germs which can be transferred to the bottle. Conditions inside the bottle could be favorable for bacteria to grow.

Remember to treat your water bottle as you would any other glass, plate or bowl that you would use. Take it home and clean it daily with hot soapy water. You may need a brush to reach the corners and crevices in the bottle or lid. And don’t forget to clean the straw if there is one with the bottle.

With proper care, your water bottle can keep you hydrated and healthy.

Visit the MissouriFamilies website for more information about nutrition and health.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: I do not have to drink as much water during winter as I do during the warmer months.

Answer: BUSTED!

No matter what season it is, we all need daily fluids which most of us get enough of from the foods we eat and the beverages we drink each day. Water needs increase with increased physical activity and perspiration, so you’ll need more if you are exercising or sweating a lot.

Did you know that if you are thirsty, you may already need to replenish your fluids? So try to sip water throughout the day to prevent dehydration!

Water is an essential nutrient with several important functions in the body. Water regulates body temperature so we don’t overheat. Water also helps maintain skeletal muscle function, preventing cramping while enhancing muscle performance (skeletal muscles are 75% water!).

Water also helps with weight management. Some research has shown that our thirst and hunger cues can get “mixed up”, so we actually may find ourselves reaching for food when what we really need is a big glass of H20!

Contributors: Anne Pazder, ARAMARK Dietetic Intern & Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: I have a hard-water film on my canning jars; so now I have to throw them away.

Answer: Busted!

Before tossing those jars, try to remove the remove scale or hard-water film by soaking the jars for several hours in a solution of 1 cup of vinegar and 1 gallon of water.

In order to reduce scale build-up, try adding ½ cup vinegar to the boiling water bath canner or 2 tablespoons vinegar to the pressure canner before processing.

Two reliable sources for additional information are Missouri Families and the National Center for Home Food Preservation.

Contributor: Maude Harris, EdD, Nutrition and Health Education Specialist, University of Missouri Extention, harrismau@missouri.edu

MYTH: Drinking cold water after meals can cause cancer.

Answer: Busted!

As the myth goes, drinking cold water after meals will cause the oils and fats that you have just consumed to become solid. This "sludge" is supposed to react with the acid in your digestive system, line the intestines, turn into fat, and cause cancer.

This myth is busted on several accounts, starting with the entire premise that drinking cold water will turn oil into solid sludge. Our internal body temperature is a steamy 98.1 degrees, and it typically takes 2 to 3 hours for a meal to empty from the stomach and move into the small intestines. This is plenty of time for all of the liquids and solids in your stomach to become the same warm temperature. Additionally, during these 2 to 3 hours of digestion, the stomach mixes and churns it contents until everything is a similar consistency. Once in the small intestines, food is broken down further into carbohydrates, protein, and fats and absorbed through the wall of the intestine and into the blood stream. Fat does not remain in the intestine for an extended period of time.

While it is true that an accumulation of a large amount of body fat can put you at a higher risk for certain types of cancers, this has nothing to do with the temperature of the water you drink before, after, or during meals.

Myth: Disaster kits should include only water and whatever canned foods you like

ANSWER: BUSTED!

November 18th is Winter Awareness Day, so this is a good time to start thinking about your personal or family disaster plan. Assembling a disaster kit is an important step in the planning process, and it should include a lot more than simply food and water. Your kit should include supplies for everyone in your house, including your pets. See the document, Recommended Contents for Family Disaster Supplies Kit for more suggestions about first aid supplies, clothing, water, tools, and documents to include in the kit.

Select foods that require no refrigeration, preparation, or cooking, and little or no water. Stay away from commercially dehydrated foods, as they can require a significant amount of water to prepare. Meal-sized canned foods are also usually bulky and heavy. Remember, you might need to carry this kit with you if you have to leave the house. Finally, avoid whole grains and pasta because preparation could be complicated under the circumstances of a disaster.

Recommended foods include:
· Ready-to-eat canned meats, fruits and vegetables (but don’t forget the can opener!)
· Canned juices, milk, and soup (if using dried milk, be sure to pack extra water)
· High-energy foods, such as peanut butter, jelly, crackers, granola bars, and trail mix.
· Foods for infants, the elderly, or people on special diets if necessary.
· Prepackaged beverages in foil packets and foil-lined boxes are good because they are tightly sealed and will keep for a long time.
· Familiar foods can lift morale and give a feeling of security in times of stress.

Finally, check for an “expiration” or “best if used by” date on the products. If there is no date listed on the product, the general recommendation is to store food for 6 months and then replace.

MYTH: We need to drink 8 cups of water each day

Answer: Busted!

Water is an essential nutrient, needed to control body temperature, lubricate and cushion joints, transport nutrients, and remove waste. Consuming approximately 64 ounces of total water daily was the recommendation from the Nutrition Council in 1945. In 2005 the Food Nutrition Board set the Adequate Intake (AI) for total water at 101 ounces (about 12 cups) for men age 19-30 and 74 ounces (about 9 cups) for women age 19-30. However, that does not mean the requirement must be met by drinking plain glasses of water. Water also comes from the food we eat and the beverages we drink. For example, watermelon is 91% water, carrots are 88% water, and even roasted chicken is 65% water. Even your morning coffee or tea counts towards the fluid goal.

How much should we drink? Drinking to satisfy thirst is a good rule of thumb, but older adults beware. As we age, the sensation of thirst does not kick in as quickly, especially on hot summer days or cold dry days. Older adults should be more careful about staying hydrated during these times. Check out missourifamilies.org for more thirst-quenching info.

"Enhanced waters" are a good choice when I'm thirsty, right?

Answer: Sorry...no.

The bottled water aisle used to take up much less room a few short years ago. Now it it has become an aisle of its own. "Enhanced waters" have everything from vitamins, minerals, protein, herbs, caffeine and fiber added to it, thus the term "enhanced." Here are 3 questions you should ask yourself when you reach for a bottle:

1. Do I need the extra calories or protein or whatever is in it? Many of these bottled waters have added sugar adding extra calories (70 to 125 calories) that we don't need. Drinking bottled water with extra calories/sugar is like drinking a soft drink. As for protein, most of us get more than enough protein from the foods we eat.

2. Is the claim on the bottle "for real?" Many ingredients added to enhanced waters have murky claims - just what does "relaxed," or "more energy" mean when it's on a label? Most of us are stressed out and need more energy. When we see a label that tells us that this product will help us feel less stressed and have more energy, we want to believe it. There are few, if any, studies available to back the claims. Find more about these drinks. As for the vitamins, minerals and fiber in the water - better to get what you need from foods such as fruits and vegetables, whole grains, beans, lean meat and low-fat dairy foods.

3. Can I afford it? The cost for these drinks adds up quickly. When they are on sale, they can be as low as $1 per bottle. If you only drink one bottle a day that adds up to an extra $7 a week! Consider the cost to the environment, too. If you are concerned about less packaging, as many are these days, you are adding more plastic to the environment when buying these bottled waters even if the bottle is recyclable.

Looking for some alternatives? Here are some refreshing drink ideas.