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World of Power Walking
 Make it count: Meet your water needs through food and beverages
Getting enough water each day may not be as hard as you think.
Food and beverages, in addition to drinking water, can contribute toward your daily water intake.
The following menu shows an example of how food and other beverages can contribute to your total daily intake of water.
| ITEM |
Calories |
Water in millilitres (mL) |
| Breakfast
|
| Raisin bran cereal, 1 cup |
195 |
5 |
| Milk, fat-free, 1 cup |
83 |
223 |
| Whole-wheat bread, toasted, 1 slice |
69 |
8 |
| Margarine-like spread, 2 teaspoons |
34 |
3 |
| Coffee, caffeinated, 1 cup |
9 |
236 |
| Snack
|
| Apple, 1 medium |
72 |
118 |
| Water, 8 ounces |
0 |
237 |
| Lunch
|
| Whole-wheat bread, 2 slices |
138 |
21 |
| Turkey breast, honey roasted, 2 ounces |
56 |
42 |
| American cheese, 1 slice |
50 |
11 |
| Mustard, 2 teaspoons |
6 |
8 |
| Baby carrots, 16 small |
56 |
145 |
| Potato chips, baked, 20 chips |
112 |
0 |
| Water, 8 ounces |
0 |
237 |
| Snack
|
| Orange, 1 medium |
62 |
114 |
| Water, 8 ounces |
0 |
237 |
| Dinner
|
| Salmon, baked, 4 ounces |
207 |
68 |
| Brown rice, 3/4 cup |
162 |
107 |
| Broccoli, steamed, 1 cup |
55 |
139 |
| Orange sherbet, 1/2 cup |
107 |
49 |
| Milk, fat-free, 1 cup |
83 |
223 |
| Snack
|
| Mineral water, 8 ounces |
0 |
237 |
| Popcorn, microwave, 3 cups popped |
143 |
1 |
| Total |
1,699 |
2,469 mL (2.5 litrers), or about 10 cups |
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