- The Adequate Intake (AI) for water for adults over 19 years of age is 2.7 liters daily or 11.25 cups of fluid that may come from fluids and the liquid naturally present in foods. Adults are encouraged to bring a BPA free water bottle to school, work, athletic activities and use drinking fountains to help stay hydrated. Adults are apt to become dehydrated if they rely exclusively on fluids at meal times. Symptoms of dehydration include feeling fatigued, difficulty concentrating and impaired physical performance. Adults need to know that coffee, soda, energy drinks and alcohol increase levels of dehydration and are a significant source of wasted calories.
- Exercise improves lung and cardiovascular health. Other health benefits include improved weight control and blood sugar levels, lower blood pressure, increased high-density lipoproteins and resistance to infection. Exercise reduces stress, increases sense of control, self-esteem, and a general sense of well being. The 2008 physical activity guidelines published by the United States Department of Health and Human Services recommends that adults obtain at least 150 minutes weekly of moderately intensive activity or 75 minutes weekly of vigorous intensity.
- Adults should cover half of their plate with colorful fruits and vegetables at meal times. Both provide an excellent array of vitamins, minerals, phytochemicals and fiber. Phytochemicals are nutrients that halt, lessen or prevent disease. Fiber has many benefits, including helping adults stay fuller longer so they are less apt to have weight control issues. It is also an important habit for long term gastrointestinal health and is associated with a reduction in heart disease, cancer and obesity. Adults need 25-38 grams of fiber daily; however according the University of California--San Francisco, the average adult consumes only 15 grams daily.
- Increasing fluids, regular physical activity and covering half your plate with fruits and vegetables has a halo effect on other health behaviors. Sabotaging health behaviors such as alcohol, tobacco, drugs and excessive consumption of fast foods may become less desirable and a good night's rest will come more easily with regular physical activity.
