LET'S BEGIN WITH FLUIDS
Fluids are liquids. The recommended total daily amount of fluids for girls your age is about seven to eight (eight-ounce) cups spaced over the course of a day. Your fluid intake should include water. Why not keep a pitcher full in your fridge with slices of lemon in it?
DOES SEVEN TO EIGHT CUPS SEEM LIKE A LOT?
Remember: Everything counts toward the total.
Soups, 1 percent low-fat or skim milkincluding the milk you put on cerealcount.
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And fluids may be contained in solids; fruits and vegetables contain water. Think about watermelon! It all adds up.
Actually you don’t need more than one small glass of (100 percent) fruit juice a day. It’s healthiest to meet requirements for fruit by eating the actual fruit, which has way more fiber than fruit juice. But here’s a tip: Cutting 100 percent fruit juice with water is a refreshing way to up your fluid intake.