OT - Tone-up Tuesday
LET'S GET WET!!!
And by wet, I mean your body. On the inside.
Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. Your body uses water to maintain its temperature, remove waste, and lubricate your joints. Water is needed for overall good health.
Did you know that water makes up more than half of your body weight ("ugly giant bags of mostly water")? You lose water each day when you go to the bathroom, sweat, and even when you breathe (wow!). You lose water faster when the weather is really hot, when you are physically active, or if you have a fever. Vomiting and diarrhea can also lead to rapid water loss. If you don't replace the water you lose, you can become dehydrated.
Drinking fluids is crucial to staying healthy and maintaining the function of every system in your body, including your heart, brain, and muscles. Fluids carry nutrients to your cells, flush bacteria from your bladder, and prevent constipation.
While water is best for staying hydrated, other drinks and foods can help you stay hydrated. Be aware that some may add extra calories from sugar to your diet! Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day. Even caffeinated drinks (coffee, tea, pop) can contribute to your daily water intake. It's best to limit caffeinated drinks as caffeine may cause some people otto urinate more frequently.
IS STAYING HYDRATED DIFFICULT FOR YOU? Here are some tips that can help:
- Keep a bottle of water with you during the day (reusable water bottles reduce your costs).
- If you don't like the taste of plain water, add a slice of lemon or lime.
- Drink water before, during, and after a workout.
- Feeling hungry? Drink water. Thirst is often confused as hunger. True hunger will not be satisfied by drinking water.
- If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour.
WATER-RICH FOODS AND THEIR WATER CONTENT
- Strawberries (91%)
- Cantaloupe (90%W)
Skim milk (91%)
Plain yogurt (88%)
Bell peppers (92%)
Coconut water (95%)
Cottage cheese (80%)
SIGNS OF DEHYDRATION
- Little or no urine
- Urine that is darker than usual
- Dry mouth
- Sleepiness or fatigue
- Extreme thirst
- Dizziness or lightheadedness
- Not tears when crying
HIGHER RISK FOR DEHYDRATION
- People who exercise at a high intensity (or in hot weather) for too long
- Certain medical conditions or illness
- kidney stones
- bladder infections
- sick (fever, vomiting, diarrhea)
- Older adults (as you get older, your brain may not be able to sense dehydration - it doesn't send signals for thirst).
Don't wait until you notice symptoms of dehydration to take action!!! At that point, it may be too late.
Drink up, STalkers!
Pssst....who got the Star Trek reference?*dance4*