AFNORTH MHS Week Ahead
Important Dates
MARCH🍀
13-14: ES Musical - James and the Giant Peach Jr.*
19: Cabaret Showcase and Dessert Auction @ 18:30*
21: Soccer HOME
24: All AIS 14:00 Release
26: End of 3rd Quarter
27: NO SCHOOL
SPRING BREAK🌼
Monday, March 30 - Friday, April 10
APRIL🐣
18: Soccer HOME
20: NO SCHOOL
27: NO SHOOL - King's Day!👑
⭐Save the date: Prom - 23 May*
*Indicates more info below.
We're excited to bring you the latest updates on school events, activities, news, and more—right here each week. This newsletter will continue to serve as your go-to source for a look at the week ahead.
Want to catch up on what’s already happened around the school? Head over to our Facebook page to see photos and highlights from this week’s events!
Have ideas or suggestions for what you'd like to see in future newsletters? We'd love to hear from you! Please reach out to our school secretary.
Click HERE for the lunch menu for this week!
Our lunch program is run by Sodexo, whose contract is managed by the AFNORTH International School Directorate and Business Offices. Don’t forget to add money to your child's Sodexo Lunch account. Sodexo does not accept cash payment for lunches, only the Sodexo Lunch Card. Visit Qpay to add money to your child's lunch card and to view transaction history (please note, the transfer could take time to go through). If you are in need of a new lunch card for your child, please submit the g form and the business office will contact you with instructions to add the SXO number to your account.
Appointments: Email afno.attendance@dodea.edu BEFORE the start of school, if your child will be late due to an appointment.
Picking Up Students: Call the MHS office +31 45 527 8 263/262 when you ARRIVE at school. You MUST be on campus (parking lot or kiss & ride) before we can send your child out to you.
Late Arrivals and Absences: Email afno.attendance@dodea.edu if your child will be late/absent before the start of school. In the ‘Subject’ line, please include your students FULL name and grade. For absences of 3+ days, a completed Planned Absence form is required.
Our transportation service is provided through Jacobs and Munckhof Regie Transportation and managed by the AFNORTH International School Directorate and Business Offices. In order to ride the after school activity bus, MHS students are required to sign up before 10:30am on the day they need transportation. Only students who are participating in an on campus activity or sport are permitted to ride the activity bus. Students can register HERE between 8:15-10:30 only.
Course grades and contact information can be viewed using the ASPEN Family Portal. Please ensure your students monitor their grades. If you see anything that needs to be updated, please let us know.
AFNORTH International School | ADOLESCENT SUPPORT & COUNSELING SERVICES
ASACS Counselor Contact - Alanna Baker MSSW, LCSW, M-RAS | AFNORTH International MS/HS
Alanna.Baker@DODEA.EDU
+31.455.278.346
What is ASACS?
ASACS stands for Adolescent Support and Counseling Services. The ASACS mission is to support and empower adolescent students to make healthy and safe choices, at a time that is uniquely critical to their development. We achieve our mission by providing direct education and therapeutic counseking to students and their families.
Counseling Services
• Comprehensive Multi-Dimensional Assessment
• Individual, family, and group counseling
• Counseling services that address alcohol and other drug use
• Counseling services that address other mental health concerns
Other ASACS Services
• Classroom education on a variety of topics that can improve overall teen functioning.
• Parent workshops an topics that increase parent-child cohesion.
• Group counseling both educational and clinical to address specific populations and needs within the school setting.
• Coordination with youth-focused agencies in collaborating support for teens.
Reasons why someone would see ASACS:
Anxiety, Grades, Stress Management, Body Image, Depression, Substance Use, Life Transitions, Relationships, Grief and Loss, Bullying, Family Concerns, Identity Development
Referral for Services
Anyone can identify and refer a student to the ASACS Program. In order to receive program services, students must be USA military Command Sponsored and in grades 6 to 12. It is encouraged that families also be willing to participate in services.
First Visit
All teens under the age of 15 will need parental consent for services. During the first visit releases of information and informed consent will be signed. The counselor will conduct a multi-dimensional assessment to identify what level of care is necessary. Clinicians encourage family participation in ASACS counseling.
Confidentiality
Anyone receiving ASACS services is protected by Federal Regulations governing confidentiality. Exceptions to confidentiality being broken are:
• With client written permission
• In suspected cases of child abuse
• In medical emergency
• In threat of harm to self or others.
Tips to support your teen
• Be available to your teen to talk. Brain development is rapidly changing during adolescence, that often means when a teen is thinking about it, they want to talk about it and it may not always be on your schedule. Try to be flexible when they ore open to talking.
• Teens need parents who listen. When teens need help making tough decisions, they WILL turn to parents who listen and do not judge. If you want your teen to come to you for help, model the behavior you want to see.
• Talk with your teen about choices and weigh the pros and cons for each choice. Help your teen see that there may be more than one way to solve the problem. Encourage your teen to think of several possible solutions.
• Help your teen plan. Help your teen plan what to say if a friend offers a substance to use or engage in an activity that makes them uncomfortable. Make sure your child knows how to reach you if they need a quick exit plan when spending time without you.
• Set firm boundaries and predetermined consequences for violations. Be consistent!
• You know your teen best! If you notice a change in their behaviors, mood, or personality; initiate a conversation in a non-judgmental tone. Let them lead the conversation on how they need to be supported. It is always okay to ask for help.
Music In Our School’s Month 2026
February 27 - Concert Kickoff - 2:35 - 3:15
Week 1 | March 3 - 6
March Music Madness (MMM) Begins
Vote on competing songs in ROUND ONE! Voting closes Friday 6th at 6:00 p.m
Week 2 | March 9 - 13
Week 2: Who Did it Better?
Which artist covered this song better? Vote on a new song each day. See the Daily Bulletin.
*Elementary Musical James and the Giant Peach* March 12 - 13
ROUND TWO MMM! Voting closes Friday 13th at 6:00 p.m.
Week 3 | March 16 - 20
Bring your Parent to Music Class and Cabaret Showcase and Dessert Auction
March 19 - Cabaret Showcase and Dessert Auction
ROUND THREE MMM! Voting closes Friday 20th at 6:00 p.m.
Week 4 | March 23 - 26
FINAL ROUND MMM! Voting Closes Thursday at Noon!
Music Spirit Week
Music Genre Mash-Up Monday - Dress to represent a music genre
Tour T-Shirt Tuesday - Wear a concert or band T-Shirt (or create your own band shirt)
Way-Back Wednesday - Dress from a past musical decade - 50’s, 60’s, 70’s, Disco, 80’s neon and big hair, 90’s grunge, or 2000’s pop/hip/hop
Take the Stage Thursday - Dress Like your favorite musician, band member, or musical character
Cabaret Showcase and Dessert Auction
March 19, 6:30pm
Attention all performers! The Cabaret Showcase and Dessert Auction is looking for performers for the show! Do you dance, recite poetry, tell jokes, sing, play an instrument, do magic, or something else? Sign up for the show!
Where to sign up... Click HERE
AFNORTH MHS Golf Club 2026
Wednesdays 14:00-17:30 | April 15-May 20
Brunsummerheide Golf Course
EACH WEEK INCLUDES:
- €50 | Min 8 golfers / Max 16
- one-hour lesson with PGA Professional Vhari Carruthers
- Practice at Driving Range
- Play on Par 3 Course
- Clubs arranged if needed
HUGE BONUS:
- FREE 2 month unlimited membership to the Par 3 course!!
DEADLINE TO REGISTER: MARCH 25
More info & to register, contact Mr Deshaies or Mrs Bridgeman:
Mathieu.deshaies@afnorth-is.com
Nancy.bridgeman@afnorth-is.com
⬇️Cooking Club Session 2 - Sign up OPEN!⬇️
Cooking Club
Join the AFN Cooking Club!
Thursdays 3:30-5:30pm
Blue Pod; Room B1.14
All skill levels welcome!
16 spots available
String Orchestra!
Do you play violin, viola, cello, or string bass? Do you read music on your instrument?
Interested in joining an orchestra group? Are you in grades 6-12, or do you work at the school?
*Must be able to play and read notes in 1st position.
Some instruments are available to check out.
Questions: shelley.brobst@dodea.edu or shelley.brobst@student.dodea.edu
Mondays from 3:30 - 5:30
First Session January 5th MHS Music Room 3:30 - 5:30
🥋 Kicks, Confidence, and Certificates! 🥋
Hey AFNORTH Middle and High School Students (Ages 11-18)!
Are you ready to move faster, kick harder, and stand taller? Join the AFNORTH Self-Defense Club and empower yourself with the skills to feel confident and secure!
Our primary focus is the dynamic martial art of Taekwondo, led by the truly amazing Sabom David. But that's not all! We'll sprinkle in techniques from Kung Fu, Karate, and other martial arts, and even invite awesome guest instructors to share their expertise. Come and learn how to move, kick, stretch, and break wood!
Why Join?
Expert Instruction: Learn from the best with Sabom David.
Internationally Recognized Belts: We periodically hold official belt tests. If you pass, you'll receive a prestigious, internationally recognized certificate issued from one of the largest global Taekwondo federations!
Ultimate Self-Defense: Gain practical skills, mental focus, and incredible physical fitness.
Ready to start your martial arts journey?
When: Every Monday after school, starting October 6th.
Time: 15:45 (3:45 PM) to 17:15 (5:15 PM).
Where: The mini-gym by the elementary section.
See you in the dojang! 👊
Please contact Dr. Chris Swift if you have any questions.
⚔️🛡️✨ AFNORTH D&D Club: Adventure Awaits YOU! ✨🛡️⚔️
Are you ready to embark on epic quests, battle fearsome monsters, and forge legendary tales with your friends? Do you dream of casting mighty spells, swinging powerful swords, or outwitting goblins with your cunning? Then the AFNORTH D&D Club is calling your name!
What is Dungeons & Dragons? It's the ultimate tabletop role-playing game where your imagination is the only limit! You and your friends create characters – brave knights, wise wizards, sneaky rogues, or even mighty barbarians – and then dive into a fantastical world guided by a Dungeon Master (DM). Every decision you make, every dice roll, shapes the story!
Why Join the AFNORTH D&D Club?
- Unleash Your Creativity: Build unique characters, explore rich worlds, and solve puzzles in ways you never imagined!
- Forge Friendships: Connect with fellow adventurers, collaborate to overcome challenges, and share unforgettable experiences.
- Develop Awesome Skills: Boost your problem-solving, teamwork, critical thinking, and storytelling abilities – all while having a blast!
- No Experience Needed! Whether you're a seasoned veteran or you've never rolled a 20-sided die before, we welcome everyone! We'll teach you everything you need to know.
Middle Schoolers & High Schoolers Welcome! Come find your party and create your legend!
Your adventure starts here!
Location: B3.1
Date(s): Every Tuesday (starting 30 September)
Time: After school until 1715
Contact Dr. Swift with any questions!
Ni Hao, AFNorth students, our Chinese club is once again up and running. Stop by Ms. Mitchell's classroom (B2.14) to pick up a permission slip and sign up. Our 1st meeting is this Friday, September 19, after school, from 3:40 to 5:30, and you must have a signed permission to participate, so don't wait!
Arts & Crafts Club
Mondays | Room A3.7, After school
October Dates:
Monday, Oct 6th: Fall Watercolor Paintings
Monday, Oct 20th: Spooky Garland & Ghosts
Monday, Oc 27th: Spooky Clay Sculpting
Questions? Email Ms. Alex at alex.spexarth@dodea.edu or come ask in the MHS Office! November Dates will be announced in Mid-October.
| Attachment | Size |
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| Art club.pdf (925.07 KB) | 925.07 KB |
AFNORTH Jazz club - Weekly Club Sessions: Tuesdays 1530-1730, Student should have at lease one year experience on their instrument or voice. Subject to approval by the US MHS Music Teacher. No instrument - ask Mrs. Brobst if you can borrow one from the US MHS Music Department.
Celebrate the First Tech Challenge 2025-2026 season kickoff and game reveal - Join the HS Robotics team Fridays in room B1.7 POC: Ian Eddington - ian.eddington@dodea.edu
Middle School Students, the FIRST LEGO League Challenge has been set. If you are interested in participating in this year's event--now is the time to join the middle school robotics team. They meet after school on Thursdays in room B 1.7. Interested? See Mr. Eddington in the third floor, blue pod for an application. there will be a lunch meeting on the fourth, and the team begins November the thirteenth. POC: Ian Eddington - ian.eddington@dodea.edu
Crochet Club Permission Slip - Click HERE
Ms. Hamer will be hosting a Crochet Club at AFNorth. If
you are interested in joining, please complete this form
no later than Thursday, Dec 4th, 2025.
Who: AFNorth Middle/High School students
What: Crochet Club for anyone interested in learning to
crochet, teaching others to crochet, sharing crochet
ideas, and having fun while being creative with crochet.
(no experience necessary)
When: Thursdays after school (15:45-17:30) beginning
4 DEC 2025 (ending last week of March)
Where: Room D3.3
If you have any questions, you can email Ms. Hamer at
rachel.hamer@dodea.edu
Homework Club with Math Tutoring, Once a week on Tuesdays at 1545 in room D3.3.
ATTN: Coaches & Athletes - If an athlete plans to split their time between HW Club and Sports Practice, this must be communicated in writing to HW Club Sponsor and Coaches. Thanks!
HW Club Sponsor: rachel.hamer@dodea.edu
Hey Future Innovators! 👋 Ever wondered if you could actually make a difference with your brilliant ideas? Or maybe you've got a burning question about the world, and you want to be the one to find the answer?
Get ready to level up your brainpower with the Junior Science and Humanities Symposium (JSHS)! ✨
What is JSHS? It's an amazing opportunity for high school students (that's YOU, freshmen to seniors!) to dive deep into a science, technology, engineering, or math (STEM) research project of your very own. Think of it as your chance to be a real scientist, engineer, or mathematician and present your discoveries!
Why is it so cool?
- Be a Pioneer: You get to explore a topic you're passionate about and conduct original research – no boring textbook reports here!
- Showcase Your Smarts: Present your findings to judges and peers who are just as excited about STEM as you are.
- Meet Awesome People: Connect with other bright students and leading scientists from all over the globe!
The Perks? Oh, they're HUGE! JSHS isn't just about the experience (though that's epic!). It's also about some serious rewards:
- Scholarships & Cash Prizes: Win big money for college – we're talking thousands of dollars in scholarships!
- Major Prestige: Add a nationally recognized research competition to your resume that will make your college applications shine!
- Travel & Adventure: Top finalists can even get to travel to national and international symposia!
Ready to turn your curiosity into a groundbreaking project? Learn more and get started at: https://www.jshseurope.org/
Your next big discovery awaits! 🔬💻🚀
Contact Chris Swift if you have any questions.
AFN Lions | Soccer 2026
March 14th - AFN @ Sig
March 21st - AFN vs. Spang
April 18th - AFN vs Ansbach
May 2nd - AFN @ Baum
May 8th - AFN @ Brussels
May 9th - AFN vs Brussels
AFN Track 2026
March 14th - Ktown
March 21st - Lakenheath
April 18th - Brussels
April 25th - Brussels
May 2nd - Lakenheath
May 9th - KTown
Click icons below for sports physical form and sports packet!
To participate in any after-school sport during the 2025–2026 school year, students are required to have a current sports physical and sports packet on file or they will not be allowed to practice. Please ensure your child’s completed physical form and packet is submitted to the school nurse/athletic director, Ms. Milligan, before the start of the season.
Thank you for helping us keep our student athletes healthy and ready to play!
Reminder: Athletes need 10 practices before they are eligible to compete!
If your high school student(s) are interested in taking a Career Technical Education (CTE) real-world application Business Management pathway course including a new AP Business with Personal Finances course next year (2026-27), please complete this interest form.
2026 AFNORTH MHS PTA Scholarships
FOR THE 2025-2026 SCHOOL YEAR, THE AFNORTH MHS PTA WILL AWARD SCHOLARSHIPS FOR THE US AND CANADIAN SECTION SENIORS THAT DEMONSTRATED BOTH ACADEMIC ACHIEVEMENT AND COMMUNITY INVOLVEMENT, SETTING THEM APART FROM THEIR PEERS.
If you would like the application packet emailed to you or have questions or comments about the scholarship, please email PTAscholarship.AFNORTH@gmail.com Completed applications are due Thursday, April 30, 2026 and are to be submitted via email.
Applications also available in the office!
ASGK - Allied Spouses of Geilenkirchen
Scholarship Applications Now Open
Requirements and Eligibility:
ASGK Application Form, Current Unofficial or Official High School/College Transcripts, Written Essay, Community Involvement/Extracurricular Activities Form, Dependent of a NATO Military Member (Active or Retired) or dependent of a NATO Civilian Employee stationed in the Triborder Area, Additional consideration given to ASGK members/dependents, Plan to attend a fully accredited college, university, junior college or an accredited technical/vocational institute between August 2026 and May 2027
APPLICATION DEADLINE IS APRIL 15, 2026
Apply via the QR code or online at www.asgk.org/scholarship-requests. Contact asgk.contact@gmail.com with questions.
#ASGKGivesBack|Find us @ASofGK
APPLICATION DEADLINE IS APRIL 15, 2026Apply via the QR code or online at www.asgk.org/scholarship-requests. Contact asgk.contact@gmail.com with questions.#ASGKGivesBack|Find us @ASofGK
College Scholarships for U.S. Veterans and Military Families
Check the site above for a list of scholarship programs for U.S. veterans and military families.
AFNORTH HS Class of 2026 Seniors & Senior Parents!!
If you have not yet placed your order for Graduation Announcements—there is still a chance for you to do this and avoid paying the late charge! Order online at jostens.com Just enter AFNORTH in the school finder, choose the correct school and then select GRADUATION. You can order packages which include everything you need to celebrate your graduation or click SHOP GRADUATION PRODUCTS at the bottom of the page for individual products. Don’t miss out on your chance to let all of your friends and family members know you are graduating by sending them the Graduation Announcement custom designed for AHS by the Class of 2026.
Any questions? Please contact Karen at karen.burbach-barker@jostens.com
PTA
Member Meetings:
23 April
21 May
11 June
NEW DROP
NEW DROP
NEW DROP
AFNORTH MIDDLE HIGH SCHOOL | 2026 SPIRIT WEAR
Sweatshirt - €35 | Longsleeve shirt - €25 | Pajama pants - €35 | Sweatpants - €35 | T-shirt - €20
Orders will be accepted Jan. 15-March 27, 2026. They will be delivered to & distributed from AFNorth in May. A limited stock may be purchased at PTA events. Online ordering incurs a credit card processing fee.
Online Ordering Available: HERE
FUEL OUR AFNORTH LIONS!
Sign up to donate & deliver fresh fruit to the AFNORTH Middle High School offices to give our students & staff a healthy snack during the school day.
Volunteers will purchase easy, handheld fruits and deliver them on Monday mornings to the US, Canadian, and German middle high school offices.
We recommend buying:
- Apples
- Bananas
- Oranges
Sign up HERE!
Questions for the PTA? Email: afnorth.pta@gmail.com
SAC
School Advisory Committee
SAC
Meetings: 15 April
Parent Reps: Deb Kehoe & Mike Woodmansee Teacher Reps: Alicia Taylor & Anne Guest
If you have questions, concerns, or ideas for SAC please email sac.representative@afnorth-is.com
The SAC advises its school principal on all local school related matters, including educational programs, resources, services, and policies. Issues unresolved at the school level may be elevated to the District Advisory Council (DAC).
Parent Education: Save a Life
CHILD CHOKING PREVENTION & RESPONSE CLASS
MARCH 26 • 3-4 p.m. | Brunnsum MST Teen Room
Learn the basics of caring & prevention for choking, and gain confidence to act in this emergency situation. For more information and to register, contact the School Liaison Officer at DSN: (314)597-4277 CIV: +31(0)45-534-0277 or nlslo@army.mil
Open to U.S. & NATO Cardholders. Earn 2 Parent Participation Points by attending. Must register for Parent Participation Program.
Brunssum Child and Youth Services Sports and Fitness - GOLF CLINIC
Open Enrollment: March 23-April 30 | Ages 10-18 years old
Minimum of 6 participants required. No refunds will be issued after April 30
CLINIC DATES: Wednesdays 4:15-6:45 p.m. - 6 sessions/1 hour each | May: 6, 13, 20 & 27, June: 3 & 10
COST: Includes transportation and 1 hour of professional instruction - $150
Parent Central Services: DSN 597-4266/4267 or CIV +31 45-534-0266/0267
Open to all NATO and U.S. ID cardholders - CYS Registration & Health Assessment Required
Click HERE to register.
Child & Youth Services 8th Annual Eggstravaganza
Saturday, March 28 | 11 AM - 1 PM
CYS Brunssum Building H-602
In celebration of Month of the Military Child, CYS is offering a safe, family friendly event. Snacks will be available from the HUB! For more information contact Parent Central Services Open to U.S. and NATO ID cardholders. Children must be registered with CYS.
REGISTER BY MARCH 25
Egg Hunt & Activity Schedule: 11:10AM Age 18 mos & under, 11:20AM Age 19 mos - 2 yr, 11:40AM Age 3-5 yr, 12:00PM Grades K-2, 12:00PM Brain Games - Age 10+, 12:20PM Grades 3-5
For more information contact Parent Central Services: DSN: (314)597-4266/4267 CIV: +31(0)45-534-0266/0267
BE A HERO FOR OUR HEROES’ KIDS!
VOLUNTEER FOR THE MONTH OF THE MILITARY CHILD COLORFUL RUN!
Saturday, April 18th | 10:15am-1pm
Help us celebrate military kids with a fun and colorful run! We're looking for volunteers to make the day awesome.
Sign Up!
Contact to volunteer: olivia.f.lizama.naf@army.mil
Organizations/Groups will get their own color station
Free Stuff!
All volunteers get a free t-shirt, sunglasses, and snacks!
Click image above for PDF!
The Youth Center offers a wide range of programs for youth in grades 6-12:
- Activity Room
- Homework Center
- Teen Lounge (13-18)
- Camps
- Boys and Girls Club Keystone Club
Enroll your children with Child & Youth Services (CYS) to register for:
Childcare: Child Development Center (CDC) and School-Age Center (SAC)- Youth Program (Middle School and Teens)
- SKIES Instructional Classes (ages 18 months-18 years)
- Parent Education
- Sports and Fitness, Team Sports and Classes
Tri-Border Job Fair
Jumpstart Your Future Career
16 April 2026 1400-1600
E-3A Conference Center, Bldg. 50 | Geilenkirchen NATO AB
Open to all nations, no sign-up required
POC: carissa.britt@us.af.mil
Opening Special - Dutch Tulip Drawing & Painting Workshop
As spring quietly approaches and the first tulips are about to emerge, you are invited to celebrate the beauty of the Netherlands by learning to draw and paint tulips in a relaxed, inspiring studio setting.
Guided by professional Dutch artist and teacher Anita Ammerlaan, you will create your own artwork step-by-step - no experience needed. Come enjoy a creative and welcoming atmosphere, and take home your own Dutch tulip painting. In this intimate 2-hour workshop, professional Dutch artist and teacher Anita Ammerlaan will guide you in creating your own tulip study on canvas. Working with pencil, charcoal, conte crayon, and acrylic paint, you will explore observation, light, and form- and leave with a finished piece that is uniquely yours.
Location: Kranenpool 3, Exchange, Bldg 8 6443VA, Brunssum, Netherlands, NL
Workshop duration: 2 hours
Available: Tuesdays or Fridays between 12:00 -16:00, or by appointment
Includes: 24 x 30 cm canvas board, acrylic paint, use of brushes, coffee or tea with a traditional Dutch koekje erbij
Opening Special-bookings made on March 3rd:
Groups of 6 or more: €55 per person
Individual bookings: €59 per person
(Normal price: €65 per person)
This opening offer is valid for workshop bookings scheduled at a later date.
Children's Spring Tulip Painting Workshops - 60-75 minutes
Designed for young artists aged 6-12, these shorter sessions focus on creativity and fun. Perfect for individual bookings, group activities, after school programs, or birthday parties. Small canvases (18 x 24 cm or 20 x 20 cm) are provided, and each child leaves with their own finished artwork.
Groups of 6 or more children: €25 per person
Individual bookings children: €30 per person
(Normal price: €35 per child)
Contact & Booking
Email: lnfo@anltaammerlaan.com
WhatsApp: +31 6 23604462
JFC Library
Visit the Morale & Welfare Brunssum page to learn more about what's happening in the community!
The International Club is open to all NATO ID holders and spouses. Visit the page to learn more!
The Allied Spouses of Geilenkirchen (ASGK) is a private, volunteer-driven organization founded in 1997 by a group of American spouses stationed at Geilenkirchen NATO Air Base in Germany.
💦How much water do you need? 💦
About 60% of your body is made of water. Staying hydrated can help reduce your risk of developing kidney stones, urinary tract infections and constipation. You lose water throughout the day with normal body processes, such as making urine, having bowel movements and sweating. Very active individuals can lose more water through sweat, as the body tries to cool itself down. The same is true at higher altitudes and when you are out in extreme temperatures. Plus, illnesses such as fever and diarrhea result in additional water loss.
Fluids needs vary. Factors such as your age, sex, activity level and overall health can impact your water needs. Generally, women need about 11.5 cups per day and men need 15/5 cups, but that includes fluids consumed from both foods and beverages. You typically get about 20% of the water you need from the food you eat. With that in mind, women need about 9 cups of fluid per day and men and need 13 cups to help replenish their needs.
Ways to increase water:
- Listen to your body: If you’re thirsty, drink water
- Opt for water: Instead of soda or energy drinks
- Drink water throughout the day: Consume water with meals, as well as between meals
- Carry a refillable water bottle: Keep water handy, so it’s there when you want to reach for a drink
- Add a flavor enhancer
Foods high in water:
Options with 90-100% water content: Cantaloupe, strawberries and watermelon, lettuce, cabbage, celery, spinach and cooked squash
Options with 70-90% water content: Bananas, grapes, oranges, pears and pineapples, carrots, broccoli, avocados, yogurt, cottage cheese and ricotta cheese
ASK YOUR STUDENT ABOUT THE DIFFERENT WATER INFUSIONS THEY'VE TRIED IN THE MHS OFFICE THIS MONTH!
Heather Rhine
AFNORTH DoWEA School
OPC 460 Box 6
APO, AE 09752
United States
Radley Ramirez
AFNORTH DoWEA School
OPC 460 Box 6
APO, AE 09752
United States
MHS Counselor
deborah.kehoe@dodea.edu
MHS Secretary
+31 455 278 262
sonia.woodmansee@dodea.edu
MHS Registrar
+31 455 278 263
alex.spexarth@dodea.edu
ASACS Counselor
+31 455 278 346
alanna.baker@dodea.edu
Bus Coordinator
+31 455 278 228
Cell: +31 6 224 334 08
buscoordinator@afnorth-is.com
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