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Living Well In Yalobusha County

Water Is The Best Choice To Stay Hydrated

By Pamela Redwine

The Crochet group will  meet on Thursday, July 31  and August 7 at 10 a.m.  This group is free and is open to the public. If you would like to learn to crochet or if you would just like a group to meet with to work on your crocheting then this is the place for you.  We hope you will join us.
The Healthy You Exercise Group meets every Monday, Wednesday and Friday from 9 a.m. until 10 a.m. at the Extension Office.  Join us for up to 45 minutes of low impact physical activity.  If you come, make sure you wear comfortable, cool clothes, good walking shoes and bring some water to drink.
The Sewing for Service Group will meet on Monday, August 4 from 10 a.m. until 2 p .m.  The group has started making wheelchair bags for the Yalobusha Hospital and Nursing Home in Water Valley. This is a free group and  is open to the public.
Hydrate for Health
Summer is in full swing at our beach community and it is HOT.
When the temperature rises, proper hydration is extra important. You need to provide your body with the fluid that it needs in order to keep itself healthy. Water regulates many different body processes, including body temperature, digestion, and heart rate. It also cushions and protects our internal organs. When we don’t get enough of it, our bodies can suffer.
We lose water from our bodies every time we breathe, sweat, or urinate. In fact, it’s estimated that you can lose up to 4 cups of water during an hour of exercise in the heat. This water loss can lead to dehydration.
Signs of dehydration include…
• Dark urine
• Dizziness
• Rapid breathing
• Rapid pulse
• Headache
• Cramping
Ultimately, dehydration can lead to extreme thirst, confusion, heat stroke, loss of consciousness, and death.
So, how can you manage staying hydrated in the heat of summer?
One of the keys is not to wait until you’re thirsty. Drink water regularly.
Food can also provide some of the water you need every day. Things like watermelon, soup, milk, lettuce, and strawberries can help you get that needed hydration.
In general, sugar-sweetened sports drinks or beverages with added minerals, vitamins, or electrolytes are not necessary unless you are a competitive athlete or in heavy training for an athletic event.
In the past I have had several questions about proper hydration and caffeinated beverages like coffee, tea, and soda. The general theory is that people should avoid drinks with caffeine because they are diuretics. But, as the American College of Sports Medicine says, the diuretic effect of soda and coffee is mild compared to the amount of fluid that each beverage contains. I’m guessing the thought here is that — when it comes to staying hydrated — any drink is better than none!*
So, how much water should you be drinking in order to stay hydrated?
This really depends on the person and the activity. In the book, Sports Medicine Guidebook, Nancy Clark stresses that people should be drinking enough so that they will urinate every two to four hours and the color of the urine should be light. If you’re working out, she suggests drinking two cups of water before the activity, 4-6 ounces every 15-20 minutes during the activity, and 16 ounces after an hour-long workout.
Tips for healthful hydration:
• Start your day with a big glass of water.
• Carry a water bottle with you. Refill it often.
• When selecting bottled beverages, look for drinks with fewer than 20 calories per 8 ounces.
• Ask for water in restaurants. It keeps you hydrated and it’s free!
• Make infused water by adding slices of lemon, lime, oranges, or other fruit to your tap water. Combine it all in a big pitcher and store it in the refrigerator.
• Add a splash of juice to your water for a change of flavor.
• If you’re going to exercise, make sure you drink water before, during, and after your workout.

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