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Posts Tagged ‘weight control’

Not All Diets Are Worth Their Weight Loss: Let’s Look at the Mediterranean Diet

Posted in Healthy People, tagged , , , , on May 18, 2017| Leave a Comment »

What do the grapefruit, tapeworm, cotton ball, and baby food diets all have in common? They do not work long-term and some of these diets can be extremely dangerous.  With fad diets quick and hefty weight loss may be experienced, but the pounds tend to come back and lead to greater gain.  A healthy lifestyle need not be difficult and not cause additional stress.  One healthy eating pattern that is not a “diet,” is the Mediterranean diet, and it can become a positive lifestyle.

med1

May is International Mediterranean Diet Month, a promotional campaign since 2009, and was started by the Oldways Mediterranean Foods Alliance. Unlike fad diets, the Mediterranean diet is good for you, and it can help reduce the risk for heart disease and high blood pressure.medppyramid

The image shows that being physically active is an important part of this diet.  In addition, the base of the pyramid includes: fruits, vegetables, grains (mostly whole), beans, nuts, legumes, seeds, herbs and spices and olive oil. Every meal should include foods from this section.

Fish and seafood have heart healthy benefits and are an important part of the Mediterranean diet as well.  The diet calls for fish and seafood at least twice a week.  Poultry, eggs, cheese, and yogurt can be consumed anywhere from daily to weekly.  Red meats and poultry are at the top of the pyramid indicating they should be consumed less often.  Water and wine are also a part of the diet.  Wine can be consumed in moderation; however, it is not recommended that a person who does not currently consume alcohol start.  Wine can have some health benefits that include heart health and cancer prevention.  Foods at the top of the pyramid should be eaten less, because they may have higher fat, sugar, and sodium. med3

Healthy fats from fish, seafood, and oils are a big part of the Mediterranean diet.  Opinions on the consumption of fats and oils are always changing. We hear, “Saturated fat is good. Saturated fat is bad. Coconut oil is the perfect fat.”  The science changes so often it is hard to keep up with recommendations.  While recent research shows that saturated fat, including coconut oil, may not be strongly linked to heart disease, it is still suggested that we do not overconsume it.  It does not have any health benefits, and it is low in nutrients. The Mediterranean diet’s recommendation of olive oil relates to its low saturated fat level and being high in monounsaturated and polyunsaturated fats we need.

As with any eating pattern, it is best to start slow. If this healthy plan sounds good, start by making small changes.  Make Monday meatless and consume smaller portions of the meat you do eat.  Choose healthy fats such as olive oil, nuts or seeds.  Eat more fruits and vegetables, and add other healthy options each day or week. After all, an apple a day keeps the doctor away!

Sources:

Oldways: Inspiring Good Health through Cultural Food Traditions. International Mediterranean Diet Month. https://oldwayspt.org/programs/mediterranean-foods-alliance/international-mediterranean-diet-month

Today’s Dietitian. Heart-Healthy Oils: They’re Not All Created Equal. http://www.todaysdietitian.com/newarchives/021115p24.shtml

Image: flickr.com

Written by: Jessica Wright, Intern with Wood County Extension FCS, BGSU Graduate Student in Food and Nutrition, and Susan Zies, FCS Educator, Family and Consumer Sciences, Wood County.

Reviewed by: Cheryl Barber Spires, R.D. L.D, Program Specialist, SNAP- Ed , OSU Extension Northwest Region Office

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Fed Up with the Cookie Culture?

Posted in Healthy People, tagged , , , on December 15, 2016| Leave a Comment »

1017151259gThere are many things I love about the holiday season: the lights, cheer, traditions, time with family and friends, just to name a few. At the same time, there is one thing I dread: baked goods and sweet treats seem to be everywhere, and avoiding them takes significant planning and effort!

I have many friends who enjoy baking, either as a tradition during the holiday season or as a hobby throughout the year. Most of these individuals will tell you that they like to give away the treats they make because they don’t want to keep them in the house. This statement leads me to wonder, if bakers themselves don’t want to be tempted by baked goods in their homes, what leads them to think that others will appreciate the temptation if given these items as a gift?

A report published in the New England Journal of Medicine found that the average American adult gains about a pound between mid-November and early January each year. Although a pound might not seem like a big deal, those pounds add up when they’re not burned off in the spring, summer and fall months, which is the case for many Americans. A study published in the same journal concluded that at least half the weight gained during the holiday season remains into the summer months and beyond. With this information in mind, giving baked goods to people who are trying to watch their weight, cut back on sugar consumption, count calories or generally make more healthful food choices is hardly a gift. Presenting well-intentioned people with tempting sweet treats can sabotage even the best of efforts!

cookies-1314196_640

If you like to bake during the holiday season, consider trying an alternative hobby or starting a new tradition that supports health. If you are a regular recipient of holiday baked goods, don’t be afraid to suggest the following ideas to the bakers in your life:

  • Make and exchange ornaments, small gifts or hand-written cards in place of cookies and candies
  • Create fruit santas (such as those pictured above) or other holiday fruit treats instead of baked goods
  • Give fruit baskets as gifts in place of cookie trays, cakes and pies
  • Play board or card games with children when you would typically spend time baking together
  • Take a family trip to a park, museum, theater production or holiday lights display
  • In the workplace, suggest a “no dumping” policy to discourage coworkers from bringing cakes, cookies or other desserts from home. Bring healthy snacks and pack healthy lunches throughout the holiday season so you’ll be less tempted to fill up on sweet treats that you do encounter.
  • Write thank you letters to firemen, policemen and members of the armed forces to express your gratitude for their service instead of donating baked goods.

What will you do this year to make your holiday season healthier? Share a comment with your plans!

 

Author: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, lobb.3@osu.edu

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

 

Sources:

Chieh, Helander & Wansink (2016). Weight Gain over the Holidays in Three Countries. New England Journal of Medicine; 375:1200-1202. Available at http://www.nejm.org/doi/full/10.1056/NEJMc1602012.

Yanovski et al. (2000). A Prospective Study of Holiday Weight Gain. New England Journal of Medicine; 342: 861-867. Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/.

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Chicken Nuggets and Pizza?!

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , , , on February 25, 2016| 1 Comment »

 

range

 

Recently I had to replace my beloved stove. It had served me well over the years with family dinners, parties and countless cooking experiments.  I researched the various models, features and recommendations and was prepared to make an educated, informed decision.

When I finally started making the rounds at the appliance stores to check out the new ranges, I wasn’t prepared for a specific feature I found on a majority of the ranges. Chicken Nugget and Pizza pre-set buttons. What’s this? Does our nation eat chicken nuggets and pizza to such an extent that we need to have those two specific foods singled out for pre-set buttons so we can heat them up in a moment’s notice?  Are we perceived by appliance manufacturers as consumers of convenience foods in massive quantities?

Other countries already see Americans as huge drive-thru/convenience food eaters; is it any wonder the appliance industry followed suit? What will be next? Refrigerators with high sugar beverage or energy drink dispensers? It’s no wonder the current dietary guidelines have started to shorten their estimates of life expectancy—we know our children won’t live as long as their grandparents.  Their diets are not health-supporting.

The 2015 dietary guidelines recommend that Americans start to shift their food choices from convenience foods to more fresh fruits, vegetables, and whole grains to improve overall health. In the next couple of years there will also be more health messages touting the danger of excessive sugar in beverages and energy drinks.

At a recent meeting with colleagues, I observed several co-workers pull yogurt, fresh fruit, vegetables with hummus, and various vegetables out of their lunch bags to consume during our working lunch. It struck me how easy these simple, healthy foods are to eat, yet so powerful. I am grateful to be part of a group of health-focused individuals that are not just “talking the talk,” but also “walking the walk.” Let’s all do our part to improve the American diet and get healthy along the way!

P.S. I ended up purchasing a range that has no pre-set nugget/pizza buttons, and look forward to future cooking adventures!

Written by:  Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Mahoning County, stefura.2@osu.edu

Reviewed by:  Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County, green.308@osu.edu

References: Am J Clin Nutr January 2015 vol.109 no.1 6-16

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Move Towards a Healthy Holiday Season

Posted in Healthy People, tagged , , , , , , , , , , on November 16, 2015| Leave a Comment »

Have you noticed that the winter holidays are associated with food more than at any other time of the year? From Thanksgiving turkey with all of the trimmings through New Year’s Eve celebrations, there are many temptations put in front of us. Cookies seem to magically show up at the office and there are multiple events to attend where it is very easy to indulge more than we should.cookie-585903_640

If you’ve been working hard this year at healthier eating or increased physical activity, don’t let the holiday season set you back. If you do slip into some old habits don’t let it get you down.

Here are some hints to help you have a healthier holiday:

• Schedule time for physical activity – if it is on your calendar you are more likely to follow through.
• Cut back on what you eat a little for a few days but not too much.
• Look for a couple of new recipes to incorporate healthy fruits and vegetables into your diet. The fiber will help you feel full longer. For example, green bean almandine with lemon is a much healthier choice than the traditional green bean casserole!
• Be more conscious of your portion sizes. Use a smaller plate and remember to fill at least half of it with vegetables and fruits.
• Try to eat a light, healthy snack before a party. This might curb your appetite and make it easier to avoid temptation! Eat a low fat Greek yogurt, string cheese or other protein food to help you feel fuller.
• Track what you eat each day. Being aware of what we are actually consuming can help us make any necessary adjustment.
• If you have a favorite holiday treat, make it, enjoy a serving or two and give the rest away!

Studies show that the average American gains one to two pounds over the holidays and these pounds usually don’t go away. You might make it your goal to maintain your weight over the holidays instead of trying to loose. If you try to deny yourself your favorite holiday foods, you are more likely to “fall off the wagon” and go overboard on eating. Enjoy our favorites and then get back to your wellness plans of healthy eating and exercise after the New Year!

Writer: Marilyn Rabe, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, rabe.9@osu.edu
Reviewer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, Treber.1@osu.edu

http://www.webmd.com/diet/healthy-holiday-eating-10/holiday-foods-diet
http://www.extension.iastate.edu/montgomery/news/healthy-holiday-eating

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Water First for Thirst!

Posted in Healthy People, tagged , , , , , , on May 26, 2015| 4 Comments »

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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Beating the Freshman 15

Posted in Healthy People, tagged , , , , , , , , on March 19, 2015| Leave a Comment »

Freshman15

Frequently, college students may not select or purchase the most healthful options while at school. With the major shift in environment and academics, students can put the focus of nutritious eating on the back burner. As a result, several college students tend to gain weight.

Many factors can explain why students may not eat healthfully, including a lack of nutrition and diet education, social pressure, taste, and a lack of exposure prior to coming to college. Students may go for the most appealing, accessible, and easy options which can frequently include energy-dense, nutrient-poor, high-sodium, and high-fat products.

Let’s set the scenario: you are an incoming freshman with an unlimited meal plan. Back home you may have been used to eating home-cooked meals or what your parents provided you, but perhaps for the first time in your life you make all of the selections of what you eat every day. As many dining hall operate, you can basically treat each meal as an all-you-can-eat buffet. The choices are endless and calories never cross your mind. Breakfast could be a healthy choice such as fresh fruit and low-fat yogurt with almonds or it could be bacon, sausage, pancakes, eggs, hash browns, and toast. Which would you choose?

If you were any of the new college students around the country (that are not exactly focused on health), you may have chosen the latter. It’s often hard to keep nutrition and portion sizes in mind when there is such a selection in front of you. What students may not realize at the moment is that making these food choices into their usual dietary behaviors can become an unhealthy habit over time. These poor dietary habits can persist through adulthood, affecting their and their family’s health. Not only do poor dietary choices tend to carry over into adulthood when established at a young age, but they can also affect academic performance in college students. Many studies have found this to be true, noting the extreme importance of a healthy balanced diet while in school.
Social marketing and nutrition advertising in the dining halls have become emerging strategies in influencing students’ dietary choices. These tools can be used to increase awareness and motivate students to select healthier food choices. But, beyond these techniques what can we as parents, grandparents, teachers, coaches and other adult role models do to encourage these young adults to prevent poor eating habits and weight gain. We all know how difficult it can be to lose the weight once it is gained, so prevention is key.

Talking with your young adult and encouraging some good habits early may lead to healthier choices. Some of these include:

• Encouraging calorie free beverages. Many teens and young adults do not realize the number of calories they are consuming simply from their drinks. Encourage water, unsweetened tea, sugar-free sodas, low-fat dairy, or other calorie-free beverages. This simple change can make a huge difference.

• Talk about ways to increase fruits and vegetables in one’s diet. Snacks can be great ways to incorporate more of these daily. Teens and young adults often tend to love dips. Encourage low fat or low calorie dips with fruits and vegetables as a healthy way to snack. www.choosemyplate.org is a fantastic site that offers a plethora of tips on healthy eating as well as a SuperTracker that can help students plan, analyze, and track their diet and physical activity with personalized goal setting, virtual coaching, and journaling!

• Be physically active. This can be easier for young teens and adults on a college campus due to the amount of walking between buildings. Often times the college has a great facility for physical activities to be tried and sustained. Encourage the use of these facilities and ask your teen or young adult about this.

• Finally, talk to your teen or young student about portion sizes. College can be a great social experience and time to try new and different foods. Talk to them enjoying new tastes, but doing so in moderation.

We can all do our part in encouraging healthy behaviors and preventing weight gain. Helping our young adults do that can make a difference in the present and future.

Authors: Shannon Erskine, Dietetic intern/student, Bowling Green State University

Liz Smith, M.S., RDN, L.D. NE Regional Program Specialist, SNAP-Ed, Ohio State University Extension, smith.3993@osu.edu

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

Sources:

Peterson S, Duncan DP, Null DB, Roth SL, Gill L. Positive changes in perceptions and selections of healthful foods by college students after a short-term point-of-selection intervention at a dining hall. Journal of American College Health. 2010;58:425-431.

Wald A, Muennig PA, O’Connell KA, Garber CE. Associations between healthy lifestyle behaviors and academic performance in U.S. undergraduates: A secondary analysis of the American College Health Association’s National College Health Assessment II. American Journal of Health Promotion. 2014;28:298-305.

www.choosemyplate.org

Photo credit: kidshealth.org/teen/school_jobs/college/freshman_15.html

 

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Reduce Your Waist and Reduce Your Risk of Heart Disease

Posted in Healthy People, tagged , , , , on March 16, 2015| Leave a Comment »

Pants getting tight in the waist? Did you know waist circumference is a better gauge of heart disease risk than body mass index (BMI)? When researchers compared people with the same BMI but different waist sizes, they found people with larger waists were more at risk.

Measurements that signal you are at high risk for heart disease are a waist of 35 or more inches for women and 40 or more inches for men. bmi To accurately measure your waist, wrap a measuring tape around your bare abdomen just above your belly button. Exhale and don’t suck in your stomach or pull the tape real tight.

Why is waist size so important? Generally, as your waist size increases so does the visceral fat you have in your body. Visceral fat surrounds your organs and having more increases your risk of heart disease.

Visceral fat produces hormones and other factors which promote inflammation. Inflammation is a key player in the accumulation of cholesterol plaque inside your arteries. More plaque inside your arteries means higher risk of heart disease.

You have probably heard that people who are pear-shaped (carry more weight in their hips and thighs are less at risk for heart disease. Whereas, an apple-shaped (people who carry their weight in the abdominal area are a greater risk.
Why do some people acquire more visceral fat? For some it is genetic, ethnic, and gender related. Mutations in a particular gene can cause your body to produce more visceral fat than people without that gene. Groups of people with a higher propensity for abdominal fat include natives of India and South Asia. Black women and white men also have a tendency to accumulate more visceral fat.

How do you shed visceral fat? Visceral fat is the first fat you lose when losing weight. If you lose 7% of your excess weight, it will help you lower your risk of heart disease. The best way to reduce visceral fat is to eat fewer carbohydrates and be more physically active. To cut back on foods rich in carbohydrates eat less bread, crackers, potatoes, pasta, rice, cakes, cookies, and candy. These foods trigger your body to produce more insulin which signals your body to store fat.

For physical activity, a combination of strength training and aerobic movement is best. dumbbell-pair-299535_1280 Participate in moderate-intensity exercise for at least 150 minutes a week. Brisk walking and strength training are good examples of activity. Exercises like sit-ups or other abdominal exercises are great, but won’t help get rid of your belly.

So, be physically active and cut back on carbohydrates to reduce your visceral fat and your waist measurement. This will help reduce your risk of heart disease, the number one killer of American women and men.

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

Reviewer: Cheryl Barber Spires, RD, LD, SNAP-Ed Program Specialist, West Region, Ohio State University Extension

References:

Harvard Medical School, [2015]. Harvard Heart Letter, 25(7) 4.

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How long is YOUR list? Resolutions gone wild!

Posted in Healthy People, tagged , , , , , , , , , , , , , , on December 29, 2014| Leave a Comment »

After 21 years, I no longer resolve to be a morning exerciser. I have tried and failed numerous times. If others can do it, why can’t I? Simply because I AM NOT, nor ever will be a morning person.  Keeping New Year’s Resolutions realistic can be difficult for many people. We set goals to lose weight, start exercising, train for a marathon, stop smoking, have a cleaner house, pay off debt, spend more time with friends and family, sleep more, eat healthier….the list could go on and on, yet we achieve very few. New Year’s Day is a time to reflect back on our behaviors in the previous year and to take a look at small changes we would like to make. Promising yourself to overhaul your life will just result in frustration, disappointment and hopelessness by the end of January or February during the cold, grey winter months.

How can you prevent “failure” and achieve your goals? Consider these tips:

  • Start small. Aim for progress, not perfection. If you want to increase your exercise, start out with 3 times per week, not every day. Don’t punish yourself by taking goals to the extreme, this is not about deprivation. Saying you will never eat a cookie again is just not realistic!
  • Change one behavior at a time. This is not the time to seek out a total life transformation or overhaul. Choose one behavior to work on. Want to spend more quality time with your family? Agree to spend an hour 3 times a week in a tech-free zone.
  • Talk about it. Open up and share what your goal is. You might find others who want to achieve the same goal. Having others to share your struggles and success with makes achieving that goal easier.
  • Don’t beat yourself up. Minor missteps are part of the journey. The most important aspect is to get back on track. We all make mistakes!
  • Have specific, measurable, attainable goals. Set a deadline for yourself. Track your progress so you have a visual indicator of your achievements. review your goals periodically and adjust if necessary.

fireworks-235813_1280

It’s ok if you choose not to have any resolutions surrounding January 1. It’s important to always be working on small goals at all times of the year, which will alleviate some of the stress and pressure.  Incorporating small changes in everyday life is much more manageable. Here’s to 2015-Happy New Year!

 

Writer: Melissa Welker, M.Ed., B.S., Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fulton County, Maumee Valley EERA , welker.87@osu.edu

Reviewer: Donna Green, MA, Family and Consumer Sciences Extension Educator, Ohio State University Extension, Erie County, Erie Basin EERA, green.308@osu.edu

Sources:               www.apa.org

www.webmd.com

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Join the Fall Wellness Challenge

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , , , on August 28, 2014| Leave a Comment »

Fall Challenge 2014

Join Ohio State University Extension for a six-week personal wellness challenge. This fall the Live Healthy Live Well challenge for better health will run from September 8-October 19. This is an online challenge designed to help adults get fit by encouraging regular physical activity, healthy eating and wellness tips. This is a free event. Participants will receive e-communications twice weekly sent directly to you from your local OSU Extension Family & Consumer Sciences Professional. This challenge focuses on:

• Organic/natural foods
• Calcium and fiber in your diet
• Superfoods
• Gluten-free and whole grains
• Incorporating fitness into your day
Sign up by following this link to enroll: http://go.osu.edu/Mahoningfall14
Once you register, you will be enrolled and begin receiving e-communications starting the week of September 8, 2014.
We look forward to taking this fall challenge journey together!

Written by: Beth Stefura M Ed, RD,LD, Ohio State University Extension Educator, Family and Consumer Sciences, Mahoning County, Crossroads EERA, stefura.2@osu.edu
Reviewed by: Michelle Treber, MA, LD, Ohio State University Extension Educator, Family and Consumer Sciences, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu

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First Choice for Thirst? Water!!!

Posted in Healthy People, Uncategorized, tagged , , , , , , on July 15, 2014| Leave a Comment »

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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