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by Brittney Newsome
Stay Hydrated - Word Search
by Sandra May, MS, LDN, RD
Staying hydrated is necessary, especially during the hot, summer months in Louisiana! Your body depends on water to survive; it is needed to get rid of waste, keeps your body at a normal temperature, and helps you digest the food you eat. Your body loses water when you sweat, go to the bathroom and even when you breathe out. So, you need to replace what you lost. Dehydration happens when you don’t have enough water for your body to carry out normal functions. It can lead to fatigue, dry mouth, rapid heartbeat, confusion, dizziness, headaches and heat stroke. Severe dehydration can be life-threatening. Even mild dehydration can drain your energy and make you tired.
How much do you need to drink each day? We’ve heard that eight glasses of water are best, but actually, daily water intake depends on each person’s needs. The Institute of Medicine recommends a total of 13 cups of fluid each day for men and 9 cups for women. Pregnant women should drink about 10 cups of water daily. Those who are breastfeeding need about 12 cups.
If you work outside on hot days or do something that makes you sweat a lot, you’ll need to drink more fluids to stay hydrated. Water will almost always work to keep you hydrated when working or exercising in the heat if you eat regular meals to replace salt lost in sweat. Ideally, you should get your fluids from water or other low-calorie beverages such as unsweetened coffee or tea or sparkling or flavored water. Water-rich foods like watermelon and cucumbers can add to your fluid intake. Nutritional beverages, such as milk or milk alternatives and 100 percent fruit or vegetable juices are also good options. Regular soda, energy or sports drinks and other sweet drinks contain a lot of added sugar, which can provide more calories than needed and have no nutritional value. Also, keep in mind that alcohol can dehydrate you; it can cause your body to remove fluids from your body more than other liquids.
Tips
Stay hydrated and safe during hot summer months:
By Sandra May, MS, LDN, RD
Infused Water
Ingredients (for all options)
Instructions
In a large pitcher, place the desired combination of fruit or herbs. Add ice and fill container with water.
For strawberry, basil, and lemon:
For honeydew, cucumber, and mint:
For blueberry, lemon, and rosemary:
Yield: 4 servings
Calories: 6 kcal
by Cathy Agan
A Read & Ride pilot program was just completed by the LSU AgCenter in Caldwell, Franklin, Ouachita, Richland, and Union Parishes. This program, funded by the Living Well Foundation, placed fitness bikes with attached desks in selected school and public libraries. Youth and adult participants could earn charms by reading a book while riding a bike. School librarians saw positive changes from the program and said, “Students couldn’t wait to ride, a highlight of coming to the library.”
A survey of youth participants found that 84% said they are more physically active now after participating in the program. One student said they enjoyed the program because it helped them stay awake while reading. Another said riding the bike while reading helped her focus better instead of fidgeting. Some students said riding while reading was peaceful and helped them relax. One student said, “It is a workout for your legs and brain!" The next time you want to read a book, check to see if a public library near you has Read & Ride bikes and get moving while reading!
