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Healthy Living Club Activities For 4-H Members and Volunteers

Youth preparing healthy dish.Healthy Living is one of the 4-H’s.  While your club may not specifically focus on what is traditionally considered to be “healthy living” activities, you might be surprised about much your 4-H club is contributing to the mental and physical well-being of youth members. After we recognize that all our clubs have a role to play in implementing healthy living strategies across the county 4-H program, we can start to consider ways to be intentional in how we incorporate healthy living into 4-H activities and projects.

What does a 4-H Healthy Living program include?  A 4 H Healthy Living program or strategy is any activity or program component that can help youth lead lives that balance physical, mental, and emotional health.

According to the National 4-H Council, 4-H Healthy Living programs include objectives that can help “empower youth to be healthy – body and mind – with the skills to make healthy decisions and lead healthy lifestyles. Having the confidence and skills to lead healthy lifestyles not only improves overall well-being; it enables youth to tackle life’s challenges today and become leaders in their lives, careers, and communities as they grow into responsible adulthood” (National 4-H Council, 2021).  Your club focus might fit into one of the following program areas: mind, body, leadership, or mentorship.

As a club leader, you may encourage your youth to adopt goals and projects that will cover multiple program areas. Introducing healthy living during club meetings is another way to incorporate these concepts and help youth develop healthier habits.

With so many possible topics to consider, it may seem overwhelming to choose a starting point. In this article, a few suggestions will be explored.

Sleep

It may be surprising to learn that youth, like adults, are not getting enough sleep.  Regularly missing hours of sleep or experiencing poor sleep quality can contribute to a variety of issues for youth.   The Sleep Foundation is one resource to use for tips on how to encourage our 4-H members to adopt better sleep habits (Pacheco, 2021).

Some ideas for helping your 4-H youth learn about the importance of sleep and how to develop better sleep habits include the activities and lessons listed in the links below this paragraph.  Consider challenging your youth to set healthy sleep goals for one month. Discuss the potential benefits during your goal setting activity.  At the end of the month, discuss how youth felt on days when the sleep goals were met and how they felt on days when they did not meet their goal.

Activity for Teens (Intermediates and Seniors)

University of Wisconsin Extension. 2007. “4-H Get Fit, That’s It. Lesson 2: Are You Getting Enough Sleep.”  Link to activity: https://api.ag.purdue.edu/api/DepotWS/File.ashx?t=f&i=98730

Activity for Elementary School Age (Juniors 4-H Members)

The Nemours Foundation. 2015. Sleep. Kids’ Health in the Classroom.

https://classroom.kidshealth.org/classroom/3to5/body/functions/sleep.pdf

Hydration

One way to incorporate a healthy living strategy into your 4-H program is offering water at all your meetings and limiting the inclusion of other beverages. A 4-H lesson on hydration can include STEM principles as youth can calculate their daily water needs based on their body weight. A fun way to encourage water consumption is to personalize reusable water bottles as a club activity and to award points to youth who remember to bring their bottles to meetings and activities.

All Ages Lesson and Activity

National 4-H Council.2020. How Much Water Do You Need? 4-H Healthy Living Activity Guide.

https://4-h.org/wp-content/uploads/2019/04/4H-Healthy-Living-Activity-Guide.pdf

Other Ways to Incorporate Healthy Living into Your Club Programs

Activities designed to improve sleep and hydration are only two of many possible ways to incorporate healthy living into your 4-H program. Healthy Living activities can incorporate exercise, nutrition,  and ways to improve and maintain mental health.

Resources

Caruso, L.; Shelnut, K.; Kauwell, G. 2017. Hydration Myths. UF/IFAS Extension. Retrieved January 16, 2022 from https://edis.ifas.ufl.edu/publication/FY1409.

National 4-H Council. 2021. Healthy Living.  Retrieved January 16, 2022 from https://4-h.org/parents/healthy-living/.

Pacheco, D. 2021.  Children and Sleep.  The National Sleep Foundation.  Retrieved January 16, 2022 from https://www.sleepfoundation.org/children-and-sleep.

University of California 4-H Youth Development Program. 2022. Sleep for Better Living. Retrieved January 16, 2022 from https://4h.ucanr.edu/Projects/HealthyLiving/Sleep_for_Better_Living/

National Hydration Day- Tips for Staying Hydrated

glass of waterIn the Panhandle of Florida, we are starting to get into the heat of the summer. With temperatures soaring, your sweat is going to start pouring. It is extremely important  to replace the fluids lost through sweating. In this article we will cover what hydrated versus dehydrated means, why it is important, and tips on how to stay hydrated in the Florida heat.

What is Hydration, and Why Does it Matter?

Hydration is the process of introducing our body to additional fluid (i.e. water). Dehydration is when you have used or lost more fluid that you are taking in. Your body is unable to continue functioning properly without fluids. Staying hydrated may seem like a difficult task, but it is extremely important for us to stay hydrated for optimal health and performance throughout the day. “Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well hydrated also improves sleep quality, cognition, and mood.” (1) Without staying hydrated, we can seriously harm ourselves. Whether you are considered youth or an adult, you can still lose approximately 40 percent (2) of your body’s water during hard work or exercise.

How to Stay Hydrated

  1. Drink lots of fluids:   Don’t wait till you are or feel thirsty to drink. By the time that you feel this, you are already slightly dehydrated. It is important to drink fluids, preferably water, throughout the day. During the summer, while it is hot, it should be a top priority to replenish fluids lost in our body. A good way to start the day is by drinking a glass of water when you wake up and get your body going. Fluids are fluids, but some fluids are better for us than others. When replenishing the fluids that we have lost through sweating, make sure that it is mainly from water. Some of the fluids can also be from flavored water, tea, or coffee. Try not to consume as many sugar-sweetened beverages, as many of them act as a diuretic. The sugar found in these drinks tends to draw the water out of your cells, making you feel thirsty a short time after drinking it. The sugar drawing the water out of cells will also make you need to urinate more quickly, therefore losing even more fluid. Something “punny” for this National Hydration Day: No matter how much soda I drink, I’m still so thirsty… I must be “soda-hydrated!”
  2. Eat Fuel Foods: Make sure that you are fueling body with the appropriate foods. Certain fruits and vegetables contain a large amount of water. Examples of water-rich fruits are: watermelon (its in the name!), strawberries, peaches, and pineapples. Some examples of vegetables with a high water content are: Cucumbers, leafy green (i.e. lettuce), celery, and tomatoes. Foods that are highly processed tend to be dehydrated and have lots of sugar or salt, which dehydrates you more.
  3. Look at the Weather: Stay inside when it gets too hot outside and when it is extremely humid. The sun is at its peak between 10 am and 2 pm every day, meaning that that is when it will be hottest outside. Plan necessary outdoor activities for the early morning or later in the evening. The higher the humidity, the more you are going to sweat.
  4. How to Dress: Make sure that you dress for the weather, appropriately. Loose fitting clothing allows your skin to breathe, keeping your body cooler. Lighter shades do not absorb the heat like dark colors. Wear a wide brimmed hat to keep your head cool. Also, use plenty of sunscreen. Getting sunburned is not just uncomfortable, it can also increase your skins’ temperature, making it hard to stay cool.

Signs of Dehydration:  Be aware of the signs of dehydration. As stated in number one, do not wait for the signs of dehydration to begin drinking fluids. Some of the signs of dehydration include but are not limited to: dark or smelly urine, vomiting, bad breath, dry mouth, irritability, confusion, and fatigue.  If you are dehydrated or have lost a lot of fluid through sweating, vomiting, or diarrhea please seek medical attention.

Some Tips for Staying Hydrated

I have a hard time getting myself to drink plenty of fluids, so below are a few tips that I try to follow to keep myself properly hydrated.

  1. Keep a bottle or glass of water by your bed. While you are sleeping, your body is not receiving any fluids, so it is becoming slightly dehydrated. Having water close by the bed means you do not have to get up and disrupt your sleep.
  2. Purchase a reusable water bottle. If you have a reusable glass or metal water bottle, you can keep it with you all the time. If you have easy access to water, you are more likely to drink it.
  3. Flavor your water. Plain water can become boring if you drink it all the time. Flavor your water with some fresh fruit or a flavoring packet.
  4. Try to drink at least 8 glasses of “good” fluids every day. Water is extremely good for you, but you can also consume clear broth, tea, coffee, or sports drinks. This will help prevent water from becoming boring. Just make sure that you limit the intake of caffeine and alcohol.
  5. Check the color of your urine. Believe it or not, this can be an good indicator as to whether you are hydrated or not. The paler, or more clear, your urine is, the more hydrated you are. If the urine you pass is darker, yellow or even orange, you are more than likely dehydrated.
  6. Download an app. There are apps on our phones for everything now-a-days. There are apps that can send you notifications to drink more water. Some of these apps are also capable of recording how much you drink.

Staying hydrated is extremely important, especially now that we are facing the “dog-days” of summer. Drink lots of fluids, but do not wait till you feel thirsty. The more that you sweat, the more fluids you need to take in. Download this hydration tip sheet to remember to stay hydrated!

Sources:

 

Beat the Heat with a DIY Neck Cooler

These DIY neck coolers are great to help youth learn about sewing AND science!

These DIY neck coolers are great to help youth learn about sewing AND science!

Even though it is not yet August, the Florida heat is sweltering.  Staying hydrated is key, but you can also stay comfortable outdoors with a neck cooler.  The neck cooler helps cool the blood pumping to your head and is a very effective way to prevent heatstroke when you need to be outdoors.  This project is also a great beginner sewing project  for 4-Hers and volunteers!  This project is from the online Maker Movement Magazine.  It is also a fun way to tie in the science of hydro-gels polymers.  Hydro-gel polymers are long molecule chains that absorb water efficiently and easily.  They are used in agriculture to prevent soil erosion, conserve water and even soak up toxic spills from our environment.  A great extension of this project would be the Helpful Hydro-gel Experiment by Steve Spangler- the 2008 National 4-H Youth Science Day Experiment.

Youth are learning how to measure and cut fabric for their neck coolers with Monica Brinkley, County Extension Director and Agent in Liberty County

Youth are learning how to measure and cut fabric for their neck coolers with Monica Brinkley, County Extension Director and Agent in Liberty County

Here’s what you need to make your neck cooler:

  • 1 piece of fabric measuring 36 inches long and 5 inches wide
  • 1 tsp of hydro-gels (found in the gardening supply section of your local store)
  • Thread
  • Scissors
  • Sewing needle (if sewing by hand) or sewing machine
  • Iron and ironing board

Fold the piece of fabric lengthwise (right sides together) and press to form a tube.  Stitch a 1/2 inch seam across one end and down the length of the fabric.  Turn the tube right-side out and press.  From the stitched end of the tube, measure 4 1/2 inches and stitch a seam across to make a pocket for the hydro-gels. On the open end of the tube, use a funnel to pour 1 tsp of dry hydro-gel beads inside the pocket.  Next, fold the ends of the open tube inside and stitch securely.  To activate the gels, simply soak in cool water. Tie around your neck and stay cool!

Neck coolers can be sewn by hand or with a sewing machine

Neck coolers can be sewn by hand or with a sewing machine

Other helpful UF IFAS Extension resources:

Hydration Myths

 Hydration in Hot Working Environments

Hydration Safety

4-H Sewing Project Info