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Running head: ACTION RESEARCH PROJECT - GRANIC

Action Research Project: Increasing Water Intake Erika Olson Granic Azusa Pacific University Master of Arts in Digital Teaching and Learning EDUC 526 Capstone Dr. Joanne Gilbreath

Running head: ACTION RESEARCH PROJECT GRANIC

ABSTRACT Abstract The purpose of this project was to create a personal study in regards to water intake. This writer is a special education teacher with a very active classroom, and was not taking time in the day to stop and rehydrate. Upon receiving this assignment, I decided to create an action research study to improve water intake, and hopefully creating better life-long habits for myself. Studies the writer discovered in the literature supported the importance of drinking water, including benefits such as lowering the chance for diabetes and eliminating kidney stones more efficiently. This writer developed baseline data by monitoring water intake before the intervention and two weeks with the intervention, which was an application used on my phone called Daily Water. The problem statement was, If I keep a 16.9 oz. water bottle with me at all times, for 14 days, and use an iPhone app called Daily Water, which is programmed to remind me when to drink water, will I be able to drink 5 16.9 oz. bottles, equaling 84.5 oz. of water every day, and will I lose any body weight in 14 days? The study resulted in an average of 62.56 oz. of water per day, compared with 21.72 oz. before the intervention. No weight was lost, however.
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Running head: ACTION RESEARCH PROJECT GRANIC

Section One Introduction: This writer has chosen the subject of drinking water for my Action Research Report. From personal observation and experience, I realize that it would benefit me to drink more water. I am often thirsty and realize that Im feeling dehydrated, which leads to headaches. I am a new teacher in a demanding but amazing teaching position: working with middle school students who have Autism. I enjoy my work so much, but in order to be an effective and productive teacher as well as keep my students safe, I have to be on every minute of the day. My students often display extreme behaviors (eloping, biting, hitting, throwing items), which calls for consistent and constant support and vigilance, as well as structure and organization in my classroom. I often forget to think of my own needs during the day, and keeping hydrated is one thing Im neglecting. I feel that that drinking the appropriate amount of water may help skin to look more youthful and healthy, flush out the system of impurities and sodium, decrease bloating, and maybe even help in losing weight. After some research, I felt that I would certainly benefit from more water in my daily diet. Following are some findings that supported this:

Running head: ACTION RESEARCH PROJECT GRANIC

According to a Web MD Source, Kaiser Permanente nephrologist Steven Guest, MD stated, "Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health," (Zelman, 2013). Guest continues, When your water intake does not equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp (Zelman, 2013). Researching this subject became very motivational for me, as the research revealed possible unseen benefits of drinking water that I had not yet considered. Additionally, a study done by Drs. Muckelbauer, and Sarganas, researchers at the Berlin School of Public Health, Charit University Medical Center Berlin in Germany, reveals that, people in the U.S. typically drink about 400 to 500 calories a day from other beverages (e.g. soda or juice), (Muckelbauer, Sarganas, 2013). This adds up to 3,500 per week, which equals one pound of weight gain if not burned off through exercise.

Another study mentioned in the above referenced article pointed out that women who drink more than 60 oz. of water per day

Running head: ACTION RESEARCH PROJECT GRANIC

as opposed to sweet sugary drinks had a slightly lower chance of developing diabetes, and additionally experienced better odds of eliminating kidney stones.

Problem Statement: If I keep a 16.9 oz. water bottle with me at all times, for 14 days, and use an iPhone app called Daily Water, which is programmed to remind me when to drink water, will I be able to drink 5 - 16.9 oz. bottles, (84.5 oz. of water) every day, and will I lose any body weight in 14 days?

Running head: ACTION RESEARCH PROJECT GRANIC

Section Two: Implementation Baseline data: The amount of water that I was drinking on average per day was 1-2 16.9 oz. bottles of water, or an average of 21.72 oz. of water daily. The baseline personal physical data that Im starting my Action Research report was obtained from my scale at home. This scale takes a reading of body weight, as well as and also other body composition information needed to track a persons success daily. After entering age and height and gender, the user is able to store this information in the scale, which allows the program in the scale to measure other aspects of the persons body composition when they step on the scale. At this time, the percentage of water in my body reads 44.1%. My body fat reads 25% of body weight percentage of muscle reads 86.8%. Additionally, the calories needed to remain at my present weight read are 2098 calories, according to my personal scale. I programmed the free application onto my iPhone called, Daily Water. Users are able to choose how much one serving of water is, (mine was measured as 16.9 oz., the bottles I use). Users are also able to program in the time(s) of the day when to be reminded to drink water. I programmed the phone
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Running head: ACTION RESEARCH PROJECT GRANIC

to remind me to drink water at five different intervals throughout the day. At the designated time, the phone will play a specific alert (chosen by the user) and Its time to drink water will appear on your phone screen. This is a screen shot of the app I used:

I found this to be easy to follow when I was on vacation for Christmas. When the app alerted me to drink water, I complied, as I had no interfering obligations. Working out many times during the Christmas break, I naturally needed more water and often drank my daily goal of 5 -16.9 oz. bottles of water, or 84.5 oz. However, after going back to school and being in the classroom all day, this proved harder to do.

Running head: ACTION RESEARCH PROJECT GRANIC

Section Three: Results In the end, I averaged 62.56 oz. of water per day through the study, as compared to the 21.72 oz. on average per day before the study. I did not lose any weight. Im exactly the same weight as when I implemented the study. The results of my study were not disappointing at all, however. I feel that my skin looked more plumped and youthful after the Action Research Plan. Many times, when I would have previously reached for a Diet Coke, I replaced it with water if only to stick with my plan. Now, I tend to avoid sodas and completely avoid sugary drinks. I feel that Im thinking more clearly and dont get as tired in the afternoon on when Im drinking more water and avoiding caffeine. Ive kept the app on, and will continue to do so. Although sometimes, during class, I have to ignore my Drink Water alert, I try to catch up after school, and chug the recommended amount of water. I will always keep a bottle of water with me and continue to make drinking my 5 16.9 oz. bottles the norm and not the exception in my life.

Running head: ACTION RESEARCH PROJECT GRANIC

Section Four: Conclusions This study was a success in that the application that I used did remind me to drink more water throughout the day. I was able to increase my water intake by an additional 40.84 oz. per day, which is a marked improvement. I experienced less headaches and fatigue in the afternoons, (especially when working in the classroom), and felt that my skin showed improvement in texture and subtle lessening of wrinkles. I intend on continuing this positive and healthy habit, and have kept the application running on my phone. Section Five: General Comments This has been an eye opening experience. I dont know if I ever would have followed through in holding myself accountable for drinking enough water daily if not for this project. Using the iPhone application to remind me to drink more water is just another example of the benefits of using and implementing modern technology into our daily lives. Yes, people can become over involved in gaming or social media networking, but there are literally thousands beneficial and highly productive ways to use technology, not only for the sake of personal health such as this study, but in countless areas of our lives.
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Running head: ACTION RESEARCH PROJECT GRANIC

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SOURCES

Muckelbauer, R., Sarganas, G., (June 2013). Association between water consumption and body weight outcomes; a systematic review. The American Journal of Clinical Nutrition, vol. 98. Retrieved from: http://ajcn.nutrition.org/content/98/2/282

Zelman, K. (Oct. 2013). Six reasons to drink water: its no magic bullet, but the benefits are many. Web MD. Retrieved from: http://www.webmd.com/diet/features/6-reasons-to-drinkwater

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