4-H Healthy Living Guide

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Shelby Brawner, Extension Specialist

How Much Water Do You Need?

One Week | Grades: Pre-K-2, 3-5, 6-8, 9-12

Description: Your kid can try this activity to track their water intake and make sure they stay hydrated.

Supplies: Scales (Know your body weight), Paper and Pen

  • Find out how much water you need by dividing your body weight in half. This number is equal to how many ounces of water you should drink every day.
  • Use the number from step one and divide by eight to find out how many cups of water you should drink each day (8 ounces = 1 cup). For example, if you weigh 80 pounds, then you should drink 10 cups of water per day.
  • Draw a chart like our example (below). Column one shows how many cups you should drink each day and column two shows how many cups you actually drink. Keep track of your water intake for the next week using this chart.
  • Share the results with your family and challenge them to track their own water intake!

Learn more about staying hydrated!

Ounces I should drinkOunces I actually drink
How Much Water Do You Need?

Don’t Worry, Journal

One Week | Grades: 6-8, 9-12

Description: Kids feeling uncomfortable about a test, a performance or a tough conversation is part of life. Encourage your kid to create a worry journal to help alleviate daily anxieties.

Supplies: A notebook or diary and a pen

Activity Steps

  1. For one week, if you feel worried or anxious, take out your journal and write down how you feel. You can write a few sentences, draw pictures, paint or even make a collage.
  2. At the end of the week, revisit your journal and reflect on what you wrote down. Try answering the following questions:
    1. Did this worry stay in your thoughts only or were there physical reactions as well?
    2. Was this worry specific, such as tomorrow’s math test, or about school work in genera.?
    3. Did worrying about this lead to steps you could take to solve the problem?
  3. Connect with your family and friends. Do they have the same worries as you? Think about how you can support one another.

Learn more about Don’t Worry!

Brought to you by The Ohio State University

Don't Worry Journal

10-Minute Stress Busters

10-Minute Stres Busters

10 Mintues | Grades: 9-12

Description: Encourage your teens to try these quick tips to reduce stress (and try a few for yourself too!).

Activity Steps

  • Listen to Music. Classical is relaxing, but they can choose any genre that speaks to them.
  • Laugh! A good chuckle can increase blood flow and relax muscles.
  • Take a walk. It can help clear your head and boost endorphins. Bad weather? Crank up your favorite song and dance!
  • Pet a Dog. A four-legged friend can help lower your heart rate and take your mind off things.

Check out more tips that can help your family reduce stress!

Brought to you by Healthy Essentials

Mason Jar Herb Garden

10 Mintues | Grades: Pre-K-2, 3-5, 6-8, 9-12

Description: Create an herb garden out of mason jars and use the herbs to cook healthy, flavorful meals!


  • Mason jars
  • Your choice of herb seeds
  • Small rocks
  • Soil

Activity Steps:

  • Find several mason jars around your house or purchase from a craft store.
  • Decorate each one with paint, stickers, ribbon, paper, and other craft supplies.
  • Fill the bottom with small rocks and top with soil.
  • Plant herbs such as mint, thyme, and basil in the soil.
  • Place the herb jars in your kitchen window (make sure there is sunlight) and watch them grow.

Thanks to April, California 4-H