Health and Wellness
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The Importance of Good Hydration
Humans lose water throughout the day via breathing, perspiration, urine and bowel movements. As little as a two percent reduction in hydration begins to impair every physiological function. In order for the body to function optimally, this water needs to be replaced by drinking fluids and eating foods that contain water.
Why is water important? Water plays a crucial role in every physiological function in the body. It helps flush toxins out of vital organs and carries nutrients from food to cells for energy. Water also regulates hormones, body temperature, and the digestive process (preventing constipation). Joints, skin, and internal organs depend on water to function properly.
Proper Hydration . When someone is properly hydrated, their urine should be clear and relatively odor-free. Dark yellow or cloudy urine is often a sign of dehydration. Another sign of dehydration is thirst. If a person drinks water only when thirsty, he or she may not be drinking enough. Additional signs of dehydration include: dry mouth, headaches, muscle cramps, fatigue, inability to concentrate, dizziness and nausea.
How Much to Drink . How much water a person needs to drink per day depends on several factors, including exercise, the environment, injury or illness, and pregnancy or breast feeding. In addition, food contributes roughly 20 percent to overall hydration needs. Although specific recommendations vary among organizations, it is generally accepted that if an adult consumes two liters -- or a little more than eight cups -- of water daily in addition to a normal diet, this satisfies hydration needs.
Instances where more water may need to be consumed include before, during, and after exercise, exercising in hot weather, if you are ill or injured, or during pregnancy or breast feeding. Sports drinks that contain sodium and potassium (electrolytes) are generally only necessary when exercising vigorously for an hour or longer. Beware of the high caloric count in sports drinks. Even drinks that claim to have 10 calories per serving often have two to three servings per bottle.
While caffeinated beverages such as coffee, tea and soda do count towards hydration, water is still the best choice because it is stimulant and calorie free.
Ways to Increase Daily Water Intake
- Carry a large water bottle and drink from it throughout the day.
- Drink a full glass of water with each meal or snack.
- Drink a full glass of water whenever taking medication.
- Drink water before, during and after exercise.
- Add a slice of lemon, lime or a handful of raspberries to water to add a little flavor.
- When drinking alcohol, alternate every alcoholic beverage with a glass of sparkling water.
- When drinking juice, fill half of the glass with juice and top it off with water.
Cleaner, healthier water and a cleaner healthier planet, we can all drink to that. All you need to get started.
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Did you know American children obtain 50% of their calories from added fat and sugar? Fewer than 15% of school children eat the recommended servings of fruit, less than 20% eat the recommended servings of vegetables and soda consumption has almost doubled in the last 20 years? |
These poor nutritional habits combined with a decreased physical activity have led to a doubling of obesity rates among children and a tripling among adolescents in the past 20 years. And poor nutrition and a lack of physical activity are not only the root of overweight and obesity, but they also play a role in lower academic achievement. Poor eating habits and a sedentary lifestyle can cause problems with concentration, mood, energy and focus, which all can impact a child's ability to learn. The good new is many studies have shown that when a child's basic nutrition and fitness needs are met they do much better in school, attaining higher academic achievement. So start this school year off right. Help your child develop healthy eating and physical activity habits to not only optimize their nutritional status and fitness level but also their school performance.
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Sleeping or eating a little more than usual? Feeling melancholy for no apparent reason? Craving carbohydrates and suffering from couch potatoism? While these are common and somewhat normal reactions to the change of seasons, the short days and long nights of fall can actually trigger a condition known as seasonal affect disorder, or S.A.D.—a cyclical condition associated with symptoms of depression, lethargy, and fatigue. |
The signs and symptoms of S.A.D. usually come and go at the same time each year, usually appearing in late fall or early winter and then going away during the warmer, sunnier days of spring and summer. So what causes S.A.D.? Well, the exact cause is unclear. However, this condition has been linked to a biochemical imbalance in the brain triggered by shorter daylight hours and lack of sunlight during the winter. As seasons change, people experience a shift in their biological clocks. This can throw them off their daily routines, and this disruption may then trigger depression. Some researchers believe the disorder may be linked to increased production of melatonin, a sleep-inducing hormone. Others believe that lack of sunlight causes a drop in brain serotonin levels, a natural brain chemical that affects mood. For the person trying to manage his or her weight, behavior changes associated with S.A.D. may pose a big challenge. Many people with S.A.D. find themselves craving high-carbohydrate foods, withdrawing from family and friends who've been providing social support, and lacking the drive and motivation to participate in normal activities— such as getting physical activity on a regular basis. All of these changes in behavior can certainly provide a seasonal roadblock to the best of your weight-control efforts. What can you do to prevent or manage the signs and symptoms of S.A.D.? Well, first and foremost, if your symptoms are significant enough that they are impairing your life (e.g. you are experiencing problems at work or school, abusing substances such as alcohol, or are completely withdrawing from family and friends), seek medical advice. An experienced health care professional can help diagnose the situation and come up with the best treatment approach. However, if you are like many people and experience seasonal mood changes that are mild in nature, there are plenty of steps you can take to lift your spirits. To keep you feeling emotionally strong and on track with your weight-management goals, try these five mood-lifting strategies:
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The air is cool and crisp. The leaves are turning incredible colors, like burnt orange, bright red and golden yellow. Autumn is almost here and you can feel the seasonal change approaching. But before you feel like you want to hibernate for the winter, take advantage of this wonderful time of year to renew your exercise goals, establish a new routine and start creating good habits for the upcoming winter. |
With shorter amounts of daylight and cooler temperatures, finding new ways to stay fit might be in order. Here are 12 great Fall fitness ideas for you and your family:
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