Staying Hydrated as Temps Rise

By June 4, 2020 Nutrition

The temperatures are rising in Texas which signals summer is just around the corner. Soon we’ll be spending time under misters on restaurant patios, barbecuing in our yards, and having to get creative with indoor workouts or very early morning jogs.

Here are some important tips to stay healthy and cool this summer:

Stay Hydrated

Nutrition Consultant Niki Claybrook shared this important tip a few weeks back. Check out the full post here, and here is a snippet:

Unfortunately, nothing can replace water. You can add in broths, teas, or some juices, but water will always be king. I can hear some of you groaning. I do get it: water isn’t usually a favorite. There’s no pop, fizziness, or flavor to it, and most people don’t want to drink just plain water, but there are many things that can break down and not work with your body if you are not drinking enough. Mild dehydration can cause a variety of things to go wrong, from dry skin to chronic headaches to increased risk of hypertension and cognitive issues. Mild dehydration produces alterations in a number of important aspects of cognitive function, such as concentration, alertness, and short-term memory in children (10–12 y), young adults (18–25y) and in the oldest adults, 50–82y (D’Anci, Popkin, & Rosenberg, 2010). So whether or not you like the taste of water, you have to acknowledge that water is important.

The amount of water you need depends on your lifestyle. The understood rule is to take your body weight, half it and that’s how many ounces in a day you should consume at a minimum. For example, if you weigh 200 pounds, then you will need to drink 100 ounces of water. If you are active and workout on a regular basis, more is needed. Listen to your body–it will always give you subtle hints if you learn to listen. If you have eaten one hour previously and you are hungry again, try drinking water. Your body is weird in the fact that if you are mildly hungry, it is more likely than not just thirsty. This is one of the ways people put on excess weight when they are not recognizing their body’s signals. The first thing I do when I’m starting to get a headache is to drink water–a lot of it. But that’s just me. I can not say it enough: listen to your body!!

Wear Sunscreen

According to the American Academy of Dermatology, these are the tips you should be following regarding when to apply sunscreen, how much to apply, etc.:

  • Most people only apply 25-50 percent of the recommended amount of sunscreen.
  • Apply enough sunscreen to cover all skin that clothing will not cover. Most adults need about 1 ounce — or enough to fill a shot glass — to fully cover their body.
  • Don’t forget to apply to the tops of your feet, your neck, your ears and the top of your head.
  • Apply sunscreen to dry skin 15 minutes before going outdoors.
  • Skin cancer also can form on the lips. To protect your lips, apply a lip balm or lipstick that contains sunscreen with an SPF of 30 or higher.
  • When outdoors, reapply sunscreen approximately every two hours, or after swimming or sweating, according to the directions on the bottle.

Eat Seasonal Fruits and Veggies

If you’re inviting friends and family over for a barbecue, consider making a beautiful salad full of fresh and local veggies. Watermelon slices are always a big hit and popular with kids, or a colorful fruit salad made with all local fruits can be a great conversation piece and focal point. Check out our post by Niki Claybrook about the importance of shopping locally and buying items that are in season.

“How your food is grown is still important. The amount of heavy pesticides used on the foods you consume matters, so getting to talk with the farmer that grows your food lets you get to know how your food is grown. This gives you more control over your food choices and helps you make better lifestyle decisions. Shopping for health rather than price and convenience shows a level of awareness that we should strive for.”

We believe in making healthy, lifelong changes to your daily eating and exercise patterns. Physician’s Weight Control & Wellness’s programs are different from other weight loss programs in that they are specifically constructed by bariatric specialists to meet each patient’s individual needs based on their body chemistry, lifestyle, and weight loss goals. Our individualized programs focus on providing positive alternatives to unhealthy habits and targeting foods which provide your body with the specific nutrients it needs for optimal energy and fat metabolism. Practical exercise and hydration are also implemented into our overall program.

We encourage you to become a part of our successful weight loss program. We offer 50 years of safety, experience, knowledge and expertise found nowhere else!

Contact us with any questions about Physician’s Weight Control & Wellness Center and how we can help you in your journey to better health.