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!

It's the Weekend...Let's Have Some Fun in the Sun!

I can't believe it's Friday again!  Yippee!  New set of golf clubs and ready to rock the weekend.  We're packing our bags and it's going to be off to the course with some friends, followed by a nice boat ride and some beach fun!  Nurse Sooki's coming along for the adventure and she's volunteered to write the healthy tip of the day!
Nurse Sooki Sez...Here's Your Healthy Tip of the Day:  Let's all have summertime fun, but remember a few items to pack in the bag so we can all be safe and happy and healthy...don't forget your sunscreen and don't forget the dog!  Dogs get sunburnt and need the same protection as humans.  Don't go boating without lifevests.  Our favorite Nurse Dog already has her bright yellow life vest packed and enough water for all of us.  You don't want to get dehydrated and suffer from heat/sunstroke, so bring lots of H2O!  Lastly, remember your sunglasses and a hat.  Your eyes are very sensitive organs and you need to shade them.  If you don't wear a hat or sunscreen, you'll be sorry when your skin is looking like an old leather shoe or you find that you've gotten melanoma.  A little common sense goes a long way here, folks!
Have fun this weekend.  We'll be back on Monday!

The Warm Weather Has Finally Arrived!!

YIPPEEE!!!!  It's gonna be 87 degrees here in Manhattan today.  After walking the doggie's toes off this morning, she's taking her late morning nap and after I've sent out today's blog, I'm off on my mountain bike to check out all the fun outdoor activities here in the Big Apple!

So, it's Saturday again!!! WHOOPPEEEE!!!!  I just love Saturdays when it's nice outside.  So, let's keep it really simple and brief today with your Healthy Tip:
The temperature has just risen over 20 degrees within the past 24 hours.  When you participate in any outdoor activity today, dress appropriately AND DON'T FORGET TO DRINK LOTS OF WATER AND PUT ON YOUR SUNSCREEN!

And as Porky Pig would say....yee be dee, be dee...that's all folks!  :)