Weatherford Democrat

Extension News

March 2, 2014

EXTENSION NEWS: When thirsty, think water first

By KATHY SMITH

If you have kids or other family members who don’t drink enough water, you should encourage them. Rather than choosing a soda or fruit drinks to quench a thirst, choose water first.

Just like vitamins, minerals and other nutrients, the Institute of Medicine offers recommendations for daily adequate intake of water. Most children and adolescents aren’t getting enough.

For school-age children, experts recommend daily water intake of about 4 cups for children 4-8 years old; 7-8 cups for youth 9-13; and 8-11 cups for those 14-adult age. It is recommended that children and adults consume this quantity of water daily in liquid form including water, unflavored low-fat milk and 100 percent fruit juices. For teens and adults, that translates into drinking enough water to fill a 2-liter bottle.

In addition to the daily recommended amounts of water from beverages, there are additional recommendations for water that’s contained in food such as fruits and vegetables. But, even considering all water sources, the average intake for anyone falls short.

People who drink water gain many healthful benefits. Higher water consumption can help in the battle against obesity. One study found that plain drinking water accounted for only 33 percent of the total intake among people, with the remaining intake consisting primarily of beverages that contained excess calories. Choosing plain water more often – “water first for thirst” – would likely decrease the amount of sugary beverages drank. A study conducted in 2001 found that for every 12-ounce sugary soda consumed by a child each day, the odds that he or she would become obese over the next 18 months increased by 60 percent.

Tap water is cheap and usually provides fluoride that helps to reduce cavities. Also, if water comes from rich mineral sources, such as groundwater rather than spring water, it can be a small but significant source of minerals.

Text Only
Extension News
  • Kathy smith mug.jpg EXTENSION NEWS: Food safety for expecting mothers

    Pregnancy is an exciting yet critical time in a woman’s life. Because the mother’s health has direct effects on the health of her baby, there is a lot to be concerned with. Along with nutrition comes the importance of food safety during pregnancy. Pregnant women are at increased risk for foodborne illnesses because of the hormonal changes that occur. While these changes are necessary for survival of the fetus, they also suppress the immune system.

    July 27, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Eat more fruits and vegetables for health

    Many people think that eating healthier will automatically help them slim down. And no wonder — most weight-loss plans emphasize the importance of incorporating more fruit and vegetables in the diet.

    July 20, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Raising children with good morals

    How do our children learn right from wrong? How do we teach them to be the kind of people who enhance rather than diminish the quality of life in our society? How do we pass on to them a sense of morality, values and social responsibility?

    July 13, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: National Picnic Month

    July is National Picnic Month.

    July 5, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Sun safety tips

    Summer is in full swing and many, with the 4th of July approaching, will be outdoors enjoying the lake, pool or just time with friends. With the exception of the past week or so, daily temperatures are getting warmer and soon that Texas heat will reach 100 degrees. Take precautions and keep from getting too much sun. The sun also has UV rays which can be harmful to the skin. 

    June 28, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Eating the rainbow with fruits and vegetables

    There are many things we can do that lead to a healthier lifestyle. One important component is meeting our body’s nutrient needs by eating the right foods in the right amounts, which includes our intake of fruits and vegetables. Eating fruits and vegetables benefits our body by providing nutrients that maintain healthy and may reduce the risk of developing a chronic disease.

    June 21, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Think safety when grilling

    No one really wants to think about food poisoning when they are enjoying the outdoors and grilling food. But food safety is just as important when you are grilling outdoors as when you are in your kitchen. 

    June 14, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: The essentials of water

    What is odorless, tasteless and has no calories, but is something we need everyday? Water.

    June 8, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Some carbohydrate choices are better than others

    For many people, cutting and reducing the amount of carbohydrates is necessary because of having diabetes, being pre-diabetes or having high triglycerides. When you look at the nutrition facts labels on many of your favorite foods, you may be surprised how many carbs they have and wonder how you can fit your favorite foods into a lower-carb diet.

    May 31, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Helping your children build self-esteem

    Self-esteem can be important in order to be happy and successful in life. A person who has talents that help them achieve, yet lacks self-esteem, can become a major road block in being successful in a relationship, job and almost everything.

    May 18, 2014 1 Photo

Must Read
Top News
House Ads
AP Video
Couple Channel Grief Into Soldiers' Retreat WWI Aviation Still Alive at Aerodrome in NY Raw: Rescuers at Taiwan Explosion Scene Raw: Woman Who Faced Death Over Faith in N.H. Clinton Before 9-11: Could Have Killed Bin Laden Netanyahu Vows to Destroy Hamas Tunnels Obama Slams Republicans Over Lawsuit House Leaders Trade Blame for Inaction Malaysian PM: Stop Fighting in Ukraine Cantor Warns of Instability, Terror in Farewell Ravens' Ray Rice: 'I Made a Huge Mistake' Florida Panther Rebound Upsets Ranchers Small Plane Crash in San Diego Parking Lot Busy Franco's Not Afraid of Overexposure Fighting Blocks Access to Ukraine Crash Site Dangerous Bacteria Kills One in Florida Workers Dig for Survivors After India Landslide Texas Scientists Study Ebola Virus Smartphone Powered Paper Plane Debuts at Airshow Southern Accent Reduction Class Cancelled in TN