Beating the Heat

It would be an understatement to say it’s hot here. It has been in the upper 90’s for a few days and it is expected to be a couple more before we see some relief. It’s important everyday to stay hydrated, but it’s even more important on days like this because we more easily lose fluids through sweat. And along with those fluids we lose salts like sodium, potassium, and magnesium. Left unchecked, dehydration in the extreme heat can lead to heat exhaustion or even worse, heat stroke.

The CDC has an Extreme Heat Prevention Guide that can prepare you for the rising temperatures and explains how to recognize heat related illnesses. Some of the obvious things we can do to prevent being affected by the heat are:

• staying indoors in the air conditioning,
• earing light, loose-fitting clothing,
• keeping outdoor activities to a minimum in the middle of a hot day, and
• wearing sunscreen and protective clothing if you are out in the blazing sun (I like using an umbrella if I need to walk in the sun. You'd be surprised how well it works to keep the heat and rays off!

In addition, it goes without saying that you should stay properly hydrated. Even on days when the weather is less severe, we should drink half of our body weight in ounces of water. This goes doubly on super hot days and we may require more if we’re sweating. To replace electrolytes, it’s a great idea to eat hydrating foods like fruits and vegetables, and foods like watermelon and celery that have a very high water content and are high in minerals may actually be more effective at restoring hydration. Here are 30 hydrating foods to include in your diet with this extreme weather.

I hope you’re all staying cool!!

Filtering Your Water on the Go

If you’re drinking lots of water throughout the day while you’re on the go (as you should ; ) yet finding that you’re running out of your filtered water from home, or buying bottled water because you don’t want to drink from taps, here’s a great alternative. It’s a water bottle made by CamelBak called the CamelBak Groove. The bottles have a built-in carbon filter that’s the same technology used in home filtering systems, like the pitchers you can fill and leave in your refrigerator.

The bottles are made of either BPA-free durable plastic, or stainless steel. While you’re out and about, you can simply fill up the bottle and the filter cleans the water as you drink. Replacement filters come six in a pack–each one lasting about 3 months. If you’re buying bottled water, think about how much money you can save in three month’s time, not to mention how much less plastic you’ll be introducing into the environment. You can see the bottles in the video below:

If you’ve got one of these bottles, I’d love to hear from you!!

Simply Rehydrate

Does your sports drink glow in the dark? Does it come in as many colors as M & Ms? Does it contain high fructose corn syrup? If so, it might be time to try some alternative beverages for rehydrating after a strenuous workout. Here are a few to consider:

Water – I’ve mentioned plain, filtered water many times here for good reason. It’s the most inexpensive and most practical drink to reach for and the best source for hydration available. If you have a filtering system at home, you can get it right from the tap and keep it in a plastic-free water bottle.

Salt Water – We do lose electrolytes when we sweat and if this is a concern for you (e.g., do you experience muscle cramps during your workout?), try adding a pinch of Himalayan or Celtic Sea salt to your water. Both contain minerals such as potassium, magnesium, and sodium that we can lose during strenuous exercise.

Coconut Water – This is a fun drink that has gained in popularity, especially among the Bikram yoga crowd. It’s high in electrolytes, especially potassium with magnesium, calcium, phosphorus, and sodium too. It does contain natural sugars, so drink this in moderation and also check the labels for added sugar, which is found in some brands.

What’s your favorite way to rehydrate? I’d love to know…

Let Them See You Sweat

Today I want to talk a little bit about sweating. If there’s one thing that I’ve done a lot of in the last several years, it’s sweat. I am an avid Bikram yoga practitioner, so I spend 90 minutes, several days a week in a 105°F room. This used to really bother me since hot, sticky summers are my least favorite season, but remarkably now, I don’t even notice the heat.

Why, though, would I put myself through such discomfort on a regular basis? Because sweating helps to get the blood and lymph moving, which helps to eliminate toxins from the body. Contrary to belief, we don’t sweat out lots of toxins. Most are removed through our urine or breath, but sweating does stimulate their transport into our elimination system. What we do perspire are water, minerals, lactate and urea, which means that if you do sweat a lot and often, it’s important to replenish your electrolytes.

Even outside of the hot room, developing a good sweat usually entails a strenuous workout, which gets the blood pumping and the lymph mobilized. Besides removing excess fluid and salts, sweating keeps the body cool while you’re heating up. And I’ve noticed since sweating daily that my skin has gotten softer.

So put on your workout gear and get moving! Your hot, sweaty body will thank you by cleaning up its act! : )

Photo: New York City Marathon, November 2009

Changing the World with Water

You’ve heard this many times before. Drink more water. Yet, as a species, we are chronically dehydrated. The planet is ~75% water and our bodies are roughly the same. Water hydrates our cells, helps to keep our mucus membranes moist, flushes toxins as well as excess salt and water from the body, keeps our digestion running smoothly, and supports organ function.

It promotes clear skin, fresh breath, and sharp, alert minds. It also keeps hunger at bay and helps to keep our energy levels up. Yet most of us are not getting the recommended “half of our weight in ounces” on a daily basis. So I’m sending out this reminder–because it really does make a difference when we drink enough water.

In fact, I sometimes wonder what positive changes would occur on the planet simply from everyone being fully hydrated. I imagine more energetic, happy, healthy, and motivated people making positive changes for the good of all people, creating a ripple effect and raising the frequency of our planet. Sound silly? Well, I believe that every single positive change we make impacts everyone, so why not the same with drinking more water? Here are some ways that I believe we can save the world with water : )

- Start your day with a glass of filtered, clean, room temperature water. Add the juice from half a lemon to help detoxify the liver and keep your pH in balance.

- Drink a glass of water 30-45 minutes before a meal to help manage your hunger.

- Have a bottle (preferably glass) of clean, filtered water with you at all times to sip.

- If plain water is unappealing, add cucumber or lemon slices, or a small shot of juice, like pomegranate.

- Eat lots of vegetables and fruits that are naturally high in water.

- Remind everyone else to drink more water!

Here’s to a happy, hydrated day!! <3