Sleep & Hydration

By KSC Dietetic Interns

Andrea Cropley & Stephanie MacLeay

Why are sleep & hydration important?

Hydration
Hydration is important
because our body is made
up of mostly water. The
proper balance between
water & electrolytes in the
body determines how well
our body functions
including our brain,
nerves & muscles !

Sleep
Sleep is a necessity, not a
luxury! Both the body and
the brain turn off to rest and
recharge from the days
activities. Quality of sleep
directly affects the quality of
work, emotional balance, and
productivity for the day.

By the end of this presentation we hope that

1. You will be able to create a personal goal for
staying hydrated.

2. You will be able to create a personal goal for

getting enough sleep.

Icebreaker!

Am I sleep deprived or well rested?

1. I rely on the snooze button in the morning.
2. Go to sleep and wake up at the same time.
3. Sleep for long periods of time during the weekend.
4. Sleep for 7-8 hours per night.
5. Have difficulties paying attention in class.

Am I dehydrated or hydrated?
1. My skin is well moisturized and healthy looking.
2. I dont feel thirsty but I have a slight headache and I am a
little hungry.
3. I have been constipated for the past day.
4. I keep a water bottle at my desk and drink it throughout the day.
5. My urine is a dark apple juice color.
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Do We Really Need Sleep?

Importance of Sleep
Vital for our overall quality of life
Improves our memory
Good for the heart
Repairs the body
Reduces stress
Sleep recommendations for teenagers
8-10 hours per night!

www.sixpackbags.com

Improves Heart Health!

Deep Sleep Phase
Heart & Blood pressure slow down
Dreaming Phase
Malohealthandwellness.com

Heart & Blood pressure rise and fall in response to dreams

Improves Our Memory & Mood!

Improve learning and memory of a new task
Lack of sleep:
shuttlerock.com

May cause thinking process to slow down

Harder to focus
Slows down reaction time

Improves Hormone Balance!

Sleep triggers growth hormones

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Repairs cells and tissues in the body

Helps fight off colds

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Improves Appetite Control

Regulates appetite

Energy use

Weight control

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Whats happening in your body when you're sleeping?

Strengthen and create new pathways needed to carry
out important functions.
Two types of sleep

REM- Rapid-Eye-Movement

Small fast waves

Dreaming phase

NREM-Non-Rapid-Eye- Movement

Large slow waves

Deep sleep phase
ubrn.org

How can you tell if you are sleep deprived?

Difficulty waking up on your own

Irritable in the early afternoon
Sleeps in during the weekend
Easily falls asleep during the day
Need a caffeinated beverage to
stay awake during the day

www.mdworkout.com

How well do
you sleep?

Think, Pair, Share!

What does your normal
sleep routine look like?

What can you do to plan

for a good nights sleep?

Sleep Hygiene
Establish a soothing pre-sleep routine.
Create a quiet, dark and cool environment to promote
sleep.
Limit computers, TVs, cell phones and work material out
of the room.

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Tips to avoid sleep deprivation!

Avoid large meals and beverages
late at night
Relax before bed
Avoid naps after 3pm
Stick to a sleep schedule
Exercise
Avoid caffeine

www.serenityyou.com

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Create
your own
sleep
goal!
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Hydration !
Image [Drinking
Water]; http://res.
freestockphotos.
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Image [Teenage Boy]; http://www.mghclaycenter.

org/assets/iStock_000023988807Small-e1382475972616-635x325.jpg

Image [girl water];

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com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/sugar_teen_drinking_problem_slideshow/fitteen

Image [Boy Drinking]; http://img.aws.livestrongcdn.com/ls-article-image640/cme/cme_public_images/www_livestrong_com/photos.demandstudios.com/getty/article/232/82/186474768_XS.jpg

Water helps too...

Maintains healthy-looking skin,
eyes, nose, mouth
Flush out toxins (bodily waste
products, medications,
environment)
Lubricates joints

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Water helps too

Helps prevent constipation
Dissolves minerals and
other nutrients
Maintains healthy blood
pressure

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com/files/styles/full_breakpoints_theme_medicaldaily_desktop_1x/public/2014/02/04/high-bloodpressure.jpg
http://i.huffpost.com/gen/672297/images/r-CONSTIPATION-600x275.jpg

How much is water used?

Image [ Percent Water] Retrieved From; http://brawndefinition.com/wp-content/uploads/2013/03/bodyhydrationchart.jpg

A Lot!

How to tell if you are dehydrated?

Best Way: Urine Color

What about
thirst?

Other common Symptoms:

Fatigue
Headache
Dizziness
Muscle Cramps
Dry/ Chapped Skin
Constipation
Hunger

http://cdn.onegreenplanet.org/wpcontent/uploads/2010/10//2014/10/D
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You can also

meet your fluid
needs by
eating a variety
of fruits &
vegetables!

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Are all drinks created equal?

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Why do you think it is important

to stay hydrated?

Think, Pair, Share!

How do you stay hydrated during

the school day? What
challenges do you face?
What can you do to stay more
hydrated?
Image [girl water]; http://www.girlzone.com/sites/default/files/field/image/Fitsmi1.jpg

Tips to Stay Hydrated!

Drink Water!
Try herbal caffeine-free teas
Eat fruits & vegetables with a higher water content
(cucumber, lettuce, tomato, celery, pear, watermelon,
apple, orange, strawberry)
Flavor your water with a splash of fruit juice or infuse with;
citrus, melons, berries, cucumber, mint, basil
Infused Water Ice Cubes-- To take on the go!

Tips to Stay Hydrated!

Have a reusable water bottle
Keep it nearby as a reminder
Track how much water you drink throughout the day
Have one glass at every meal
Try seltzer water
Different temperature

Create
your own
hydration
goal!

Call to Action!
Remember water is the best hydration drink!
&
Good sleeping hygiene equals a well rested you!

Thank You!

Resources
http://water.usgs.gov/edu/propertyyou.html
https://www2.ca.uky.edu/enri/pubs/enri129.pdf
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/functions-of-water-in-the-body/img-20005799
http://www.thedoctorwithin.com/water/hydration-and-dehydration/
http://sleepcenter.ucla.edu/body.cfm?id=63
https://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf
http://school.sleepeducation.com/resources/lessons/teensdrowsydriving/teensleepquestionnaire.pdf
http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory