Peggy R. Anderson

Extension Agent

May 10, 2010

Quench Your Thirst

With spring here and summer fast approaching, the itch to get outside and shake off the winter blues hardly can be ignored. 

Many of us will be taking advantage of the nice weather in the coming weeks, but we should not forget the importance of staying well-hydrated.  

Drinking plenty of water is essential while participating in outdoor activities, such as running or walking the dog or even doing yard work or gardening. Always remember to take a water bottle along or plan to make pit stops at water fountains along the way if at all possible.  

Water is the body's main component, making up about 60 percent of body weight, on average. Every system in the body depends on water to work. Lack of water may lead to dehydration, a condition in which the body does not have enough water to carry out normal functions.  

Water moistens tissues in the nose, eyes and mouth; lubricates joints; and regulates body temperature. It helps dissolve minerals and other nutrients so the body can use them, and carries them, as well as oxygen, to cells. 

How much water do you need? The answer to that question varies from person to person, child to adult. It depends on an individual's health, activity level and where you live. 

When your body needs more fluids, you'll feel thirsty. Be sure to drink more water when the weather is hot or when participating in more than 30 minutes of physical activity. This will help keep you from becoming dehydrated.  

The water in beverages and foods keeps you hydrated. Many fruits and vegetables, such as watermelon and tomatoes, primarily are made of water. Beverages such as milk and juice also contribute to your fluid intake. Water, however, is a great choice. It is calorie-free, inexpensive and readily available. 

If you have questions about nutrition, contact your local office of the NDSU Extension Service or visit www.ndsu.edu/eatsmart. The Web site has several publications to help you decide what is just right for you

Save money: It will pay off in the long run

The saving rate in America continues to be at or near zero. A recent survey found that a third of Americans are not saving. Instead, they are spending all or even more of their incomes.  In low- and moderate- income households, the percentages of non-savers appear to be much higher.

Glenn Muske, Oklahoma State University Cooperative Extension interim associate dean, assistant director, family and consumer sciences, said many Americans, when asked, feel challenged as to how they can save money or, for those who are saving, how they can increase their savings even just a little more.

“There are ways to cut spending fairly easy and painlessly,” Muske said.  “Find small savings that add up to big savings over time and keep a careful record of all expenditures for a month.  You may be surprised to learn how much you are spending on things such as a daily latte or restaurant meals.”

Comparison shopping is a good way to find the best deal on necessary purchases such as food, transportation and insurance.

Muske said to refrain spending too much on birthdays and holidays, especially Christmas.

“A few well chosen gifts are likely to be more appreciated than a costly pile of gifts chosen thoughtlessly in a shopping mall venture,” he said.

Payday loans can charge interest rates of up to 500 percent and interest rates on credit card debts can run 25 percent or higher.  Muske suggests paying off these high-cost debts; you could save hundreds, even thousands a year.

“Build an emergency fund to avoid having to take loans to pay for unexpected purchases,” Muske said.  “That fund is usually better kept in a savings account, despite the low interest rates these accounts pay right now.  Try to keep a high enough balance to avoid monthly fees.”

Save automatically by asking your bank or credit union to automatically transfer funds each month from your checking to your savings account.

“Even putting up as little as $10 or $15 a month helps,” Muske said.  “Also, put all your loose change into this account.  For many people, that could be up to $100 a year.”

Low- and moderate- income workers qualify each year for Earned Income Tax Credit and this can often put more than $1,000 in the pocket of those who qualify, he said.  IRS Publication 596 explains how to apply. Try to save at least half of this windfall.

Another suggestion is to take advantage of employer retirement savings contributions.

Schedule:

Wednesday, May 12 – Burke County

Thursday, May 13 – Divide County

Friday, May 14 – Burke County

Monday, May 17 – Burke County

Tuesday, May 18 – Mandan