Cold Weather Workouts

Here's Your Healthy Tip of the Day:  If you're out there this week running in 18 degree weather, don't be stupid.  You'll be sweating and losing body heat.  Don't stay outside too long and get indoors immediately after workouts; take a hot shower and hydrate.  No need for hypothermia and dehydration - life shouldn't be a bad Rambo film...

Hydration, Climate, Alcohol and Caffeine

Water is just so important for our wellbeing.  We couldn't survive without it, as our bodies are composed mostly of water.  So, how does climate affect how much fluids we should intake on a daily basis?  It's not brain surgery:  if you live in a hot climate, you will need more water on a daily basis compared to someone who lives in a very cold climate.  If you exercise and live in a hot climate, double the daily dosage.  If you live in a hot and humid environment, all the more water the better.  You might actually need twice the amount of water than the person living in a hot, dry climate.  If you do live in a cold climate, don't skimp on water.  Very cold frigid air can be the cause of dehydration as you inhale this dry and cold air.  Altitude doesn't change the equation (11,500-17,500ft).  Your body will adapt to the altitude change and find a new 'normal' at 2% dehydrated and function better.
Caffeine and alcohol are diuretics and for the most part, your body will hold the fluids from these beverages.  However, caffeine and alcohol in excess will dehydrate you.  Wine and liquor have more dehydrating properties than a simple beer.

Here's Your Healthy Tip of the Day:  Use your common sense when training for an event or exercising.  Make certain you keep track of your hydration needs and now that summer is here, avoid dehydration and heat stroke!

Water, Water Everywhere

The Institute of Medicine has stated that adult men require approximately 3 liters of fluid per day.  Adult women require approximately 2.2 liters of fluid per day.  Size and activity regulate fluid requirements as needs change on a daily basis.  The easiest way to regulate whether you are getting enough fluids per day is to look at your daily urine.  Typically, a light lemonade-like color means you are hydrated.  Urine the color of tea or apple juice means that you are dehydrated and should start drinking much more water.  Note:  vitamins and certain supplements can alter the color of daily urine and make it appear very yellow.  Older persons don't realize they are dehydrated because their sense of thirst decreases as old age sets in.  Pregnant women and persons on certain medications tend to be dehydrated and should pay careful attention to their daily fluid intake.

Here's Your Healthy Tip of the Day:  I'll talk more about hydration over the next few blogs but for now, did you knkow that about 20% of your fluid intake in general (approx. 2.5 cups of fluid) comes from food.  Fruits and veggies are chock-full of fluid.  So, if water is boring, eat more juicy fruits!  Stay tuned for more on water, water everywhere!