挑戰30天不喝含糖飲料，喝足白開水，完成送你文青小禮ㄛ!

*健康紀錄114-2[挑戰30天不喝含糖飲料，喝足白開水]
一、 參加對象: 南臺教職員生
二、 主辦單位: 環安室衛生保健組
三、 活動說明
(1) 參加者須於4/20-4/22 12:00前至F208完成前測(不用先報名)，確認每日建議飲水量即可領取挑戰卡。
(2) 參加者須達成每日喝水建議量並完成詳細記錄喝水量於挑戰卡上，4/20-5/21共30天。
(3) 喝水挑戰卡回收與環保禮品兌換時間: 5/19-21，地點:F208。
(4) 達成率(含不喝含糖飲料及喝足白開水兩項)超過90%，即可憑卡兌換環保禮品。

營養師小叮嚀~每天喝足白開水、減糖有益身體健康!
每天每人白開水水分建議攝取:目前體重*30-40ml
每日精製糖攝取要小於每日總熱量需求的10%，甚至可以將低至總熱量的5％將更為理想。ex:若每日攝取2000大卡，添加糖攝取應低於200大卡，以1公克糖熱量4大卡計算，每日添加糖攝取應低於50公克。

有事~沒事~多喝水吧!


Challenge yourself to 30 days without sugary drinks and drink plenty of plain water! Complete the challenge and receive a small gift!

*Health Record 114-2 [30-Day Challenge: No Sugary Drinks, Drink Plenty of Plain Water]

I. Participants: Faculty and students of Nantai University

II. Organizer: Environmental Safety and Health Care Group

III. Activity Instructions

(1) Participants must complete the pre-test (no prior registration required) at F208 before 12:00 PM on April 20-22 to confirm their recommended daily water intake and receive a challenge card.

(2) Participants must achieve the recommended daily water intake and record their water consumption in detail on the challenge card. The challenge lasts 30 days, from April 20 to May 21.

(3) Challenge card collection and eco-friendly gift redemption time: May 19-21, location: F208. (4) If the achievement rate (including not drinking sugary drinks and drinking enough plain water) exceeds 90%, you can redeem an eco-friendly gift with your card.

Nutritionist's Tip: Drinking enough plain water and reducing sugar intake every day is good for your health! Recommended daily water intake per person: current weight * 30-40ml

Daily refined sugar intake should be less than 10% of your total daily calorie needs, and ideally even lower than 5%. For example, if you consume 2000 kcal daily, your added sugar intake should be less than 200 kcal. Assuming 1 gram of sugar contains 4 kcal, your daily added sugar intake should be less than 50 grams.

Drink more water, whether you're busy or not!