Water Balance
Water makes up more than half of normal sized adult body weight and larger in children. Water has many essential duties in the body and is needed for survival. Some of these duties include carrying nutrients and wastes through the body, utilizing water-soluble vitamins, maintains structure of large molecules, and maintains blood volume. The body needs a water balance where the intake equals the output.
Summer causes individuals to excrete more water than during the other seasons. The heat causes the body to sweat more leading to an increase in the evaporation of water. The evaporation of sweat allows your body to keep a normal body temperature.
Dehydration is one of the main problems to look for during the extreme heat. Signs of dehydration are:
- dry mouth
- thirst
- fatigue
- reduction in urine
- strong yellow/orange colored urine
- irritability
- and/or exhaustion
The recommended water amounts can vary depending on diet, lifestyle activities, environmental temperature, and body size. The general guidance is to drink AT LEAST 2 L for females and 3L for males. For tips in getting more water into your day, read the first question below.
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Q & A
1. I'm not a fan of water and I forget to drink it throughout the day. What can I do?
Response: Incorporate high water percentage foods in your meals. Some options of these foods would include watermelon, strawberries, peaches, lettuce, celery, broccoli and/or yogurt. Water from foods makes up 20% of your water requirement. Another tip would be to carry a 32oz bottle around and opt to finish the bottle off before drinking any other kind of beverage. Add mint, citrus, cucumber, or crystal light to water to make the taste more pleasing to the mouth. A customized meal plan could determine the actual amount of your water you're drinking on the average and how to get up the average your body needs.
2. I don't belong to a gym and it's too hot to be exercising outside. What can I do instead?
Response: You could always alternate the times you exercise to early in the morning and late when the sun goes down. It could help offset the heat temperature. Light exercises are good because it allows your body not to over-work itself. Next time you're watching television, try brisk walking in place and when commercials come on do a light jog. I would only recommend doing this 30-60 min, no longer than that for general wellness. There are plenty of exercise DVDs that suits one's need and tastes. Even dancing to your favorite songs for 20 minutes are a form of light exercise. Schedule a consultation to achieve a customized exercise plan for you.
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| Special Stork Arrival
My husband Raymond and I are pleased to announce the arrival of our daughter Isabella Kathryn born on July 9, 2011. She weighed in at 6 lbs 1 oz and was 18 1/2 inches in length. Motherhood is quite a change of pace for me. Nutritional intake has taken on a new perspective with the feeding of a nursing baby.
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Random Fun Facts
- Hershey's Kisses are called that because the machine that makes them looks like it's kissing the conveyor belt.
- Mel Blanc, who played the voice of Bugs Bunny, was allergic to carrots.
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| Featured Recipe | | |
Fruity Lemonade
Ingredients
- 6 tablespoons lemonade concentrate
- 1 teaspoon sugar-free peach gelatin powder (Recommended: Jell-O)
- 1/4 cup tropical punch mix
- 6 cups water
- Ice cubes
- 1 lemon, sliced
Directions
In large pitcher add all ingredients except lemon slices and ice cubes; stir.
Serve in ice filled glasses with a straw. Garnish each glass with slice of lemon.
Note: Recipe can be modified to taste.
Source: http://www.foodnetwork.com/recipes/sandra-lee/fruity-lemonade-recipe/index.html
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Kathryn Fink,
MS, RD, CSSD, LD
Nutrition & Fitness Consultant
I believe "There's always room for ice cream and chocolate!" My practice can assist you in your journey to a healthy relationship with food and balance in your life. Phone214-850-9573Location1110 Cottonwood LaneSuite L200Irving, Texas 75038Emailcontact@dietitianadvice.com Website www.dietitianadvice.com |
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