Thursday, July 7, 2011
7 TIPS FOR SUMMER HEALTH
Those cold wintry days seem so far away now with the summer heat being in full force. Summertime not only brings vacations and longer days, but also heat and humidity. Maintaining enough water is important to prevent dehydration and also hyperthermia.
More than 60% of our body is water, making it a very essential nutrient. How important?
It prevents your body's temperature from going up and down (hyperthermia). It's the main component in your blood, and it helps the liver to flush out waste. Diabetics that become dehydrated elevate their blood sugar level resulting in some dangerous conditions. (diabetes ketoacidosis)
We normally think that we become thirsty because our body is trying to prevent dehydration, but actually thirst is triggered because our body is already in need of fluid. When it comes to weight loss we also have to remember that dehydration slows your metabolism to a crawl. The best thing we can do is to be proactive and keep fluids in our system.
#1 Water is the best fluid replacement. Take half your body weight and that's the amount of ounces per day you need to drink. Working out? Add 10 more oz. Work outside? 10 more oz. and drink every hour on the hour.
#2 If you don't have enough plain water available, squeeze the juice of 1/2 lemon, lime or orange in a large glass of water. Juice has a lot of calories, so dilute juice with three times as much water.
#3 Avoid caffeine drinks such as coffee or sodas. These drinks increase urine production which results in dehydration.
#4 Loss of salt and electrolytes through sweat can be replaced very easily with the foods we eat. Avoid salt tablets. These draw water from tissues into the stomach.
#5 Athletes playing sports in the heat and humidity should use sports drinks due to the high levels of fluids they lose during these activities.
#6 Elderly people who tend to limit their water intake need to be encouraged to drink more.
#7 Keep a cool pitcher of water with wedges of lemon, lime or orange in the refrigerator and serve with each meal.
Check out this refreshing drink recipe to keep you cool and hydrated during the hot days of summer: FastFit Summer Recipes