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The hot days of summer are ahead and the kids are enthusiastically playing, jumping and running around the yard.  You want to have them be active, but are they drinkinchildren-433165__340g enough fluid?

Children, especially infants and preschoolers, become dehydrated faster than adults.   They often get busy playing and don’t recognize the signs of dehydration.  Signs of dehydration include:

  • Dry or sticky mouth
  • Dry, cool skin
  • Lethargy or irritability
  • Fatigue or dizziness
  • Lack of urine or only a small amount that is very dark yellow in color
  • Few or no tears when crying
  • Sunken eyes

Many times thirst is not the first sign or an early sign of dehydration. A child may be dehydrated before they feel thirsty.   If a child drinks when thirsty it may not completely replace all the necessary body fluids.   Thus, it’s important to drink before thirst develops and continue to drink.

What to drink?

Water is the best choice for re-hydration.  Sports drinks are usually not needed unless the child has participated in prolonged (more than an hour) vigorous physical activity.  Examples of vigorous physical activity are long-distance running or biking, soccer, basketball, or hockey.  Water is the best option for re-hydrating, and it has no calories.  Milk can also be a good option for re-hydration.  Children should not be given energy drinks or drinks with caffeine.

How much bottles-774466__340do they need to drink?

There is no magic number but children should drink before the activity and then at regular intervals (every 20-30 minutes) during the activity and after it is over.   The higher the temperature outside the more they need to drink.  Eating foods with high water content can help hydrate too.  These include soup, strawberries, watermelon, lettuce, cabbage, celery, spinach and broccoli.

Make Water fun to Drink

  1. Purchase some ice cube trays in fun shapes and use them.
  2. Freeze fruit pieces and then add to the water to drink. You can cut them in interesting shapes before freezing. water-2232732__340
  3. Add fruit to the water, such as lemon, limes, oranges, strawberries, watermelon, etc.
  4. Purchase an infuser bottle and add the fruit or cucumbers to provide more taste. Be sure to wash the bottle each day after use.
  5. Let the child pick out a new water bottle or special cup.
  6. Freeze some freezer-safe water bottles to use when needed.
  7. Keep a pitcher of water in the refrigerator so you can pour them a cool drink, or have small bottles of water in the refrigerator they can easily grab.
  8. Try some sparkling waters without added sugar or sugar substitutes if you want the carbonation. Read labels carefully.

Be A Good Example Yourself! Drink Water!

Author:  Pat Brinkman, Ohio State University Extension, Family and Consumer Sciences Educator, Fayette County

Reviewer: Amanda Bohlen, Ohio State University Extension, Family and Consumer Sciences Educator, Washington County

References:

Barron, S. A. (2016).  Dehydration.  Kids Health from Nemours.  Available at http://kidshealth.org/en/parents/dehydration.html#

Martin, L. J. (2017). Dehydration.  Medline Plus, U. S. National Library of Medicine.  Available at https://medlineplus.gov/ency/article/000982.htm

Mayo Clinic Staff, (2017).  Dehydration Symptoms and Causes.  Mayo Clinic.  Available at http://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/dxc-2026

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Did you know that 12 ounces of sweetened tea has 135 calories in it? Or that 12 ounces of regular soda has 136 calories? There is an alternative to these sugary drinks that can not only help you cut the calories but increase your overall well-being. The Ohio State University Extension has developed a campaign, “Water First for Thirst”, to get people to put down the pop can and enjoy drinking water. This initiative helps to inform people of the benefits of drinking more water.
Drinking water can be a chore all by itself but that doesn’t mean that it is any less important. Your body needs water to complete everyday tasks:

• Regulating body temperature
• Get rid of waste through urination and bowel movements
• Lubricate joints

Infused Water

Infused Water

If you’re like me, drinking water seems boring and bland. I’ve found some ways to spice things up a bit and help me meet the recommended goal of drinking 64 ounces of water per day. Here are some creative tips that I’ve found:

1. Invest in a stylish water bottle that you can keep with you. Whether you’re at work, in the gym or outside in the garden it’s key that you keep a bottle with you so you can refill it whenever you want.

2. When you can, drink through a straw. People tend to drink more when using a straw.

3. Infuse your water with some of your favorite flavors. Adding lemon, berries or citrus with a dash of mint leaves will change things up. If you’re on the go try some of the pocket enhancers that you can purchase from the store. Even with the flavor, you’re still able to cut the calories.

4. Yes, there’s even an app for that. You can download ‘Waterlogged’ and ‘Daily Water’ for free on your device. It will help you track your intake and reach your goals

5. Eating foods that have more of a water base allows you to consume more water without even knowing it. Foods like cucumbers, watermelon, tomatoes and celery are all made up of more than 90% water. These are naturally low in calories as well!

After hearing tips like these I encourage you to rethink your drink and raise a glass of water!

http://www.cdc.gov/healthywater/drinking/nutrition/index.html

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

Photo Credit: KaryeeSays Blog
http://www.karyeesays.com/2014/06/12/5-infused-water-recipes-to-keep-you-hydrated-this-summer/

Writer: Mallorie Wippel, Summer Intern, Ohio State University Extension, Pickaway County, Heart of Ohio EERA, wippel.139@osu.edu

Reviewer: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu

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water 2What do you, a tree and a hamster have in common?

You all need water! All living things need water to survive whether they get it from a water fountain, a rain cloud or a little bottle attached to the side of a hamster cage!

How many of you think of a nice, cold glass of water when you need to quench your thirst? Whether we are indoors or out – we need to remember to keep our bodies hydrated and water should be the first thing we reach for. Your body is about 60% water and constantly needs to be replenished. Every cell in your body needs water to function properly.

  • Why water? Well, water does a great job in helping to keep our bodies hydrated without adding any sugar, caffeine or other substances
  • How much? You’ve probably heard for years that we all need 8 glasses of water every day – for a total of 64 ounces. Researchers have pointed out that the need for fluid can vary widely among individuals.
  • Does it have to be “plain” water? No, there are many ways to dress up the taste of a glass of water. A fairly common way to flavor the water is to add fruit or vegetable slices – lemons, strawberries, cucumber, etc. You can also add herbs to the water for refreshing drinks. Try a sprig of mint for a refreshing change of taste!
  • Can it help me lose weight? That is a possibility! If you drink a full glass of water before your meal, you may trick your brain into thinking that you are full sooner!       Also, if you substitute water for high calories drinks, you are helping control the number of calories your body is taking in each day.
  • Don’t always rely on your body to tell you that you need some water. When you are hot and sweaty, your thirst mechanism can shut off and you don’t know that you need some fluids. . If our bodies become dehydrated it can lead to physical and mental problems.
  • While water is the best source of fluids for your body, don’t forget that you can count all of the fluids you drink during the day. Many of the fruits and vegetables we eat have high water contents – try watermelon, strawberries, peaches, tomatoes, and celery.
  • Try to keep track of how much water you drink during a typical day. Aiming for the 8 glasses is not a bad thing – just remember that the amount your body needs will vary with your activity level, your body size and the temperature if you are outside and other factors.

Written by: Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, Heart of Ohio EERA, rabe.9@sou.edu

Reviewed by: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County, Heart of Ohio EERA, Treber.1@osu.edu

 

http://www.webmd.com/food-recipes/features/feel-your-best-with-water

http://www.webmd.com/diet/features/6-reasons-to-drink-water

How Much Water Do You Really Need? Health and Nutrition Newsletter: Tufts University. July 2014. Volume 32, No.5

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Fall and Winter are a great time for feeling toasty and warm, wrapped up in cozy sweaters or blankets, or settled in front of a fire. But freezing temperatures, low humidity, and furnace-blasted dry air can leave your skin dry, flaky, and itchy. Everyone needs to protect their skin from drying out in the winter. But if you have a skin condition, you should step up your routine to stay supple.

The signs (what you see) and symptoms (what you feel) of dry skin are:
Soft Hands
• Rough, scaly, or flaking skin.
• Itching.
• Gray, ashy skin in people with dark skin.
• Cracks in the skin, which may bleed if severe.
• Chapped or cracked lips.

Here are tips that can prevent dry skin or keep it from getting worse:

• Do not use hot water. Hot water removes your natural skin oils more quickly. Warm water is best for bathing.
• Use a gentle cleanser. Soaps can strip oils from the skin. Stop using deodorant bars, antibacterial soaps, perfumed soaps, and skin care products containing alcohol, like hand sanitizers. Look for either a mild, fragrance-free soap or a soap substitute that moisturizes.
• Limit time in the bathtub or shower. A 5- to 10-minute bath or shower adds moisture to the skin. Spending more time in the water often leaves your skin less hydrated than before you started. Do not bathe more often than once a day.
• Moisturize right after baths and showers. To lock in moisture from a bath or shower, apply a moisturizer while the skin is still damp.
• Before you shave, soften skin. It is best to shave right after bathing, when hairs are soft. To lessen the irritating effects of shaving your face or legs, use a shaving cream or gel. Leave the product on your skin about 3 minutes before starting to shave. Shave in the direction that the hair grows.
• Change razor blades after 5 to 7 shaves. A dull blade bothers dry skin.
• Use a humidifier. Keep the air in your home moist with a humidifier. Portable humidifiers or those that work with your heating system put moisture in the air that will be absorbed by your skin and hair.
• For redness and inflammation, apply cool cloths to itchy dry skin or an over the counter hydrocortisone cream on the area for a week. If these don’t provide relief, talk to your doctor.
• Soothe chapped lips. At bedtime, apply a lip balm that contains petroleum. Other names for this ingredient are petroleum jelly and mineral oil.
• Cover up outdoors in winter. In the cold, wear a scarf and gloves to help prevent chapped lips and hands.
• Be good to your face. If you have very dry skin, cleanse your face just once a day, at night. In the morning, rinse your face with cool water.
• Drink plenty of water.
• Eat omega-3 foods. Essential fatty acids can help fortify the skin’s natural oil-retaining barriers. Foods rich in omega-3 include cold-water fish (salmon, halibut, sardines), flax, walnuts, and safflower oil.

Writer: Melissa Welker, Family and Consumer Sciences Educator, Ohio State University Extension, Fulton County.

Reviewer: Lisa Barlage, Family and Consumer Sciences Educator, Ohio State University Extension, Ross County.

Sources:
American Academy of Dermatology, http://www.aad.org/dermatology-a-to-z/diseases-and-treatments/a—d/dry-skin
WebMD, http://www.webmd.com/beauty/dry-skin-13/winter-dry-skin

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As the weather is getting warmer and nicer outside, summer cleaning and yard work are on the to do list. It is exrtremely important to pay attention to your body if you have had a relatively sedentary winter and spring.  Dehydration can occur when as little as 3% body weight is lost in fluids and results in an emergency medical situation. Listen to your body when it says it is tired. Do not push yourself too far and risk injury. To make the most ouf of time, and to treat your body the right way, follow these fluida and food guidelines.

If you are performing strenous activity, regardless if inside or outside, it is important to stay hydrated. With mild hydration, symptoms may include headaches, light headedness, fatigue and of course thirst.  The main way to present deyhydration is to treat it before it even begins. Before you start any yard work, make sure you have a glass of water even if you are not thirsty. This will ensure your body starts with an adequate amount of fluids and can afford to lose some through sweat. If you are in a hot or humid environment, remember to drink fluid at least every 30 minutes or less to maintain your fluid levels.  The longer you are being physically active, the more this is important. You may only neeed one cup per hour, but it depends upon how much you are sweating and how hot/humid it is.  It may be hard to remember to drink something, but make it a priority to stop for a couple seconds and have a sip of your drink. After you finish your cleaning projects, try to have some more fluids to replace any that you lost. Just about any beverage can be used including water, lemonade, or sports drinks. Try to avoid any drinks with caffeine. Caffeine acts as a diuretic and increases fluid loss through the urine.

Beyond fluids, energy is needed to perform work. Try to have a nice meal before you begin working to provide your body with calories. A light meal can be used to prevent any stomach or GI problems. It just needs to have some carbohydrates (your main source of energy) and a little protein to repair your muscles. If you will be physically active for more than one hour, it may be necessary to have a snack while you work. This can be very small and can be as little as 100 calories or less. Some snack ideas are a granola bar, string cheese, yogurt, crackers and peanut butter or a piece of fruit. This snack will give your body some extra calories so you don’t fatigue as fast.

The best way to be prepared for your summer cleaning is to fuel up before you begin. Ensuring you are at adequate fluid levels, and have eaten within the last couple hours will help you to last longer. Also, don’t force yourself too far. It is the beginning of a long summer and you don’t need to start with an injury. By listening to your body, you can prevent dehydration, have more energy for your muscles and prevent injuries.

Writter: Susan Zies, Ohio State Univeristy Extension, Family & Consumer Sciences Educator, Wood County.

Information gathered from:

Mayo Clinic. (August 2, 2011). Dehydration: Symptoms. Retrieved from http://www.mayoclinic.com/health/dehydration/DS00561/DSECTION=symptoms

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During the holidays there are many temptations put in front of you.  Many companies send you food to show appreciation for your business throughout the year – boxes of chocolates, tins of cookies, and bins of flavored popcorn.  And, there are business meetings, church and social events you attend which have more high fat, high sugar snacks to tempt you during the holiday season.  Don’t lose sight of how many “treats” you try in one day or throughout the week.  You don’t have to avoid them altogether but be conscience of what you are eating.  Allow yourself one treat a day, especially if you don’t want to gain weight over the holiday season.

If you are going to a party, bring your own healthy treat to share.  Here’s one to try:

Cheesy Popcorn

Ingredients:

¼ Cup margarine

½ Teaspoon dried Italian seasoning

¼ Teaspoon garlic powder

8 Cups warm popcorn

1/3 Cup grated parmesan cheese

Directions:

Stir margarine in a large pan over medium heat until melted. Add the seasonings and popped popcorn and stir until it is completely coated. Add the cheese and stir until it melts.

Yield: makes 8 – 1 cup servings.

Nutritional Analysis:

Calories: 80, Total Fat: 3 g, Saturated Fat: 1 g, Protein: 3 g, Total Carbohydrates: 6 g, Sodium: 105 mg, Cholesterol: 5 mg, Fiber: 1 g, Vitamin A: 255 IU, Vitamin C: 0 mg, Calcium: 62 mg, Iron: 0 mg.

Source:  West Virginia University Extension Service.

To help you curb the temptation of too many food “treats,” sip water by keeping a container of water on your desk.  Add a little flavor to your water by adding slices or lemon, lime, or orange.  Research has shown that people who drank 2 cups of water before meals, over a 12 week period, lost 5 pounds more than those who did not.   If you drink sugar sweetened beverages such as sweet tea, soda or lattés try to replace them with water.  Think “WATER FIRST FOR THIRST!”  A high calorie beverage can really add on the calories.

Just keep your eye on the goal to maintain your weight over the holiday season.

Author:  Linnette Goard, Family and Consumer Sciences Educator, Ohio State University Extension.

Sources:

American Chemical Society (2010) Clinical trial confirms effectiveness of simple appetite control method.  Available at: http://portal.acs.org/portal/acs/corg/content?_nfpb=true&_pageLabel=PP_ARTICLEMAIN&node_id=223&content_id=CNBP_025477&use_sec=true&sec_url_var=region1&__uuid=1d38a07c-5dc8-4718-b0eb-d8455408a0ac

Iowa State Extension, Holiday eating tips.  Available at: http://www.fshn.hs.iastate.edu/nutritionclinic/handouts/newsletters/HolidayEatingTips.pdf

eXtension, Families, Food and Fitness (2009) Make water your number 1 beverage.  Available at:  http://www.extension.org/pages/19893/make-water-your-number-1-beverage

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