5 Tips To Stay Hydrated

Stay Hydrated Image

  1. Drink a LOT of water

Make it a habit to start each morning with a glass of water to kick start your day. Try to keep a big bottle of water with you throughout the day. This will encourage you to drink water more often. Try to keep track of how much water you drink to make sure you are getting enough!

 

  1. Eat more whole fruits and vegetables

There are many fruits and vegetables that have a higher water content. Some good options are cucumbers, watermelon, and citrus fruits. Next time you are going grocery shopping pick up some of these foods that will help keep you hydrated.

 

  1. Avoid drinks that dehydrate you

Limit how much alcohol you consume. Drinking large quantities of alcohol can cause dehydration. Make sure to drink plenty of water before and after you consume alcohol.

 

  1. Grab a sports drink

A sports drink can hydrate you faster than water especially after and intense workout. Sports drinks contain dissolved minerals and nutrients that help replenish the body. There are many different flavors and brands of sports drinks to choose from. Having a variety to choose from makes drinking sports drinks and water easy to do.

 

 

  1. Set reminders for yourself

 

Find a way to remind yourself to drink water daily. Try setting an alarm or plan to drink a glass of water before each meal. Do what you need to do to make sure you don’t forget to drink enough water. Also, do not wait until you feel thirsty because you may already be dehydrated at that point. It is important to replenish all of the water our bodies lose each day.

 

Making sure to drink enough water every day is a simple and healthy habit. It is extremely

important to take action in keeping your body hydrated. There are many benefits of staying hydrated. Hopefully these five tips will help you to stay hydrated every day!

 

~All you can do is work to become a better you~

 

-Sadie Wrobel

 

Staying Cool Outta School

Staying Cool Outta School
Hello Warhawks! I hope all your summers are going exactly how you planned and you are truly “living the dream”. For many of you, there is a magical, almost mythical object that creates cold air, also known as Air Conditioning. For many students, when they return home for the summer, the A/C is on and life is great. But for some people at home, and most students that stayed here in Whitewater, A/C is simply a luxury that hasn’t felt the desperate need to be used yet. If you live in a house like mine which means your walls are basically porous and electric bills are in the hundreds, A/C isn’t a very smart financial decision. But staying cool isn’t just about how comfortable you are while you’re at home, staying cool is a crucial bodily function and while you don’t have A/C on, your body can go into overdrive to stay cool. Some of the most common and threatening heat related problems are as follow:

 

  1. Heat Rash: Heat rash is a skin irritation caused by excessive sweating during hot, humid weather. Heat rash looks like a red cluster of pimples or small blisters.

 

  1. Heat cramps: A person who has been exercising or participating in other types of strenuous activity in the heat may develop painful muscle spasms in the arms, legs, or abdomen referred to as heat cramps.

 

  1. Heat exhaustion: Heat exhaustion is a warning that the body is getting too hot. A person with heat exhaustion may be thirsty, giddy, weak, uncoordinated, nauseous, and sweating profusely. As with heat syncope and heat cramps, the body temperature is usually normal in heat exhaustion. The heart rate (pulse rate) is normal or elevated. The skin is usually cold and clammy.

 

  1. Heat stroke: Heat stroke is a serious, life-threatening condition that occurs when the body loses its ability to control its temperature. Victims of heat stroke almost ALWAYS die, so immediate medical attention is essential when problems first begin. In heat stroke, a person develops a fever that rapidly rises to dangerous levels within minutes. Symptoms and signs of heat stroke may include confusion, combativeness, bizarre behavior, feeling faint, staggering, strong rapid pulse, dry flushed skin, and lack of sweating. Delirium or coma can also result from heat stroke.

 

So for everyone who may not be so lucky to enjoy air conditioning OR maybe you work outside all day, here is a few tips and tricks to help you stay cool! I selected the ones that require the least amount of items and would be easiest to accomplish.

 

Pamper your pulses. Need to cool down, stat? To chill out super-fast, apply ice packs or cold compresses to pulse points at the wrists, neck, elbows, groin, ankles, and behind the knees.

 

 

Fill up the tank

Get a leg up on hydration by drinking a glass of water before bed. Tossing and turning and sweating at night can result in dehydration, so get some H20 in the tank beforehand. (Pro tip: Just eight ounces will do the trick, unless you’re really into those 3 a.m. bathroom runs.)

 

Go old-school

Remember when refrigerators were iceboxes that contained actual blocks of ice? Us neither. This stay-cool trick is straight out of the icebox era, though. Make a DIY air conditioner by positioning a shallow pan or bowl (a roasting pan works nicely) full of ice in front of a fan. The breeze will pick up cold water from the ice’s surface as it melts, creating a cooling mist.

 

While I like to bash summer on how hot it is, I can’t help but to think about the negative temperatures in winter… It truly is a double sided sword…

 

Stay Cool Warhawks!

 

“Success is a journey but we treat it like a place and it doesn’t make sense if you don’t you enjoy the ride.”

 

 

-Riley Pink

What is Your Waste Telling You?

Pic for BlogSome call it a bowel movement, doo-doo, caca, stool, waste, feces, etc. In this blog, let us all be grown ups and be able to have this discussion using the term “poop”. Some of you may think that there doesn’t ever need to be a discussion on the topic of poop, but you are wrong. Everyone poops, so why should it be a secret topic?

Everything you do and eat can make your body act in a certain way. The best way to see whether or not you are being a healthy individual is by doing this one important task…analyze your poop! It is time to see what your poop is telling you:

Frequency is usually one of the biggest concerns. The important thing to understand here is that “everyone is different”. Crazy how that phrase works with a lot of situations, especially bathroom trips. Someone’s “normal” might mean they use the facilities 1, 2, 3, 4, maybe even 5 times a day. Just because it seems like your roommate is always in the bathroom and you go once a day, doesn’t mean there is something wrong with you.

Size goes hand in hand with frequency. That person that is pooping 5 times each day as mentioned above might be having smaller movements in their bowel compared to someone that is one and done in a day. You know your normal, and if for some reason a day or two seems off, make sure you are consuming plenty of water and also upping your fiber intake. Experts suggest 20-25 grams of fiber each day in order to stay regular. Typically a healthy diet will get you to that amount, so if your body seems like it needs more fiber, try taking a look at what you are eating and make a change.

Texture is the second most important thing to take a look at when analyzing your daily waste. As mentioned, everyone has their own normal, but if your normal goes in the wrong direction, here is what you can change:

  • Separate hard lumps means that you are not getting enough fiber or water. This should not be your normal everyday, so if it is, up the water and fruits/veggies.
  • Sausage shape, smooth and soft means that you are perfect! Keep doing what you are doing.
  • Soft and sticky can mean your body isn’t absorbing fats properly. This happens once in awhile when we have a fun weekend or night out, although if this is consistent, make sure that you figure out what is going on with your bodily system.

Color is the biggest and most important thing to check when taking a look under the lid. First check, is there blood? Blood is BAD! It can mean anything from food poisoning to a bowel rip and worst-case scenario, cancer. If there is ever blood, make sure you contact your doctor immediately. Here are a few color distinctions taken from the article in the Huffington Post:

  • Brown means that you are healthy and should be happy. You have nothing to worry about because poop is naturally brown due to the bile produced in your liver.
  • Green can be good as well. It usually means that you are eating lots of leafy, green vegetables. One small thing to take notice is that it could mean your food is moving too fast through your intestines. This happens from time to time; always making sure water and fiber are in your diet will help.
  • Yellow typically means that you have excess fat in your diet. It smells awful and doesn’t let you leave the bathroom feeling well. It can also be due to bad absorption disorder, maybe even celiac disease (What is Celiac Disease?)

Take the time to care about what you are flushing, because keeping an eye on it now can help detect future issues. The easy things to remember to keep your colon happy and poops healthy: drink lots of water everyday, consume 20-25 grams of fiber daily, and make sure you exercise on a regular basis. It has been found that the food you ate 3 days ago is the waste in your poop today. So when analyzing your poop, think back to 3 days ago and figure out where you went wrong!

“Always remember that it doesn’t matter how slow you go, as long as you keep on going”

~Kenzi Weidman

Water-huh, What is it good for?

WaterSummertime sippin’ is one of the most exciting things to do! The real question is, are you sippin’ enough of the right stuff? One of the hardest things to remember in the summer is that your body needs WATER! Fruit juices, coffee, soda, and/or alcoholic beverages will not keep your body hydrated like water does. Here are some facts on why water is important and also some helpful tips to staying hydrated but yet still have fun throughout your summer activities!

What’s the point? Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. If you don’t have enough water in your body, how can it function properly?

How does it affect your weight? Drinking water won’t make you lose weight, but it will certainly help with maintaining a healthy lifestyle. Penn State PhD, Barbara Rolls gives the advice in the article Benefits of Water “what works with weight loss is if you choose water or a non-caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help you trim calorie intake.” Moral of the story, DON’T DRINK YOUR CALORIES!

Did you know…? Drinking lots of water keeps your muscles strong, your skin looking better, and makes you feel like you have more energy. One of the greatest benefits of water is it helps your “system stay clean”. What does that imply? Simple as this, lots of water makes you poop! The next time that you feel bloated or have a stomach ache, try drinking more water.

How much should you drink each day? The Food and Nutrition Board for Doctor Oz recommends, “ A person should have 1 ml (about 1/5 of a teaspoon) of water for each calorie he or she consumes. The average diet at the time was approximately 1900 calories, meaning you needed about 64 ounces of water per day.”

What is really in those powder packets? Many of you, like myself, add crystal light, Great Value energy, Mio or whichever flavored packets or flavored liquids you prefer to add to your water. Although, have you ever really looked into the ingredients and seen what they are made of? Well don’t worry, I have. According to the Center for Science in the Public Interest “Two of Crystal Light’s ingredients — aspartame and acesulfame potassium — have been linked with a risk of cancer.” The Center for Science also stated “Aspartame might also lead to neurological concerns.” Those two ingredients are not just found in Crystal Light but in many of the powdered packets or liquid flavorings you consume.

For example, here are the ingredients for Grape Mio: Water, Citric Acid, Salt, Propylene Glycol, Potassium Phosphate, Malic Acid, Contains Less than 2% of Niacinamide, Vitamin B6, Vitamin B12, Natural Flavor, Sucralose and Acesulfame Potassium (Sweeteners), Potassium Citrate, Polysorbate 60, Red 40, Blue 1, Potassium Sorbate (Preservative).

All of those ingredients for a “healthy, zero-calorie” beverage? I just am not so sure about that! Next time, before you tear the packet and add it to your water, check the ingredients. Sure, maybe there are barely any calories in the additive, but the health risks with get you later on in life.

Looking to really spice it up? Choose a healthier and more natural way to flavor your water. One of my favorite things to do is add some slices of lemon and lime in my bottle of H2O. Adding fruits and veggies to your water not only adds flavor, but also some additional nutrients to your diet. Check out some of these great recipes:

Strawberry, Lemon, and Basil

Citrus and Cucumber

Rosemary and Grapefruit

Honeydew and Raspberry

Staying hydrated is VERY important everyday, but especially when you’re spending most of your day’s outdoors! Get into the habit of drinking enough water now and it will just come naturally in the future. See you at the water fountain.

“Always remember that it doesn’t matter how slow you go, as long as you keep on going”

~Kenzi Weidman

Sources: Benefits of Water, How Much Water Do You Really Need? Cons of Crystal Light, ‘Water Enhancers’ Don’t Live Up to the Name