Generally, if you drink enough fluid so that you rarely feel thirsty and your urine is colorless or light yellow, your fluid intake is probably adequate.
Half of your body weight in lbs., you should drink in oz. daily!
To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Drink good quality water!
It's also a good idea to:
Drink a glass of water with each meal and between each meal.
Drink water before, during, and after exercise.
Factors that Influence Water Needs
You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.
Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 1.5 to 2.5 cups (400 to 600 milliliters) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise.
Intense exercise. Continue to replace fluids after you're finished exercising.
Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
Illnesses or health conditions. When you have fever, vomiting, or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, or PowerAde. You may also need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones.
Pregnancy or breast-feeding. Women who are pregnant or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink about 10 cups (2.3 liters) of fluids daily and women who breast-feed consume about 13 cups (3.1 liters ) of fluids a day. (mayoclinic.org)
Better Be Safe Than Sorry!
As I love to spend hours researching different additives that are regularly used in our food industry, I will start writing about topics I find important to share.
One additive that I encourage my clients to avoid, is calledCarrageenan.
Carrageenan is a common food additive that is extracted from a red seaweed,
Chondrus crispus, which is popularly known as Irish moss. Carrageenan, which has no nutritional value, has been used as a thickener and emulsifier to improve the texture of ice cream, yogurt, cottage cheese, dairy substitutes, like soy milk,
almond milk, coconut milk or non-dairy creamers. It is used in premade protein drinks, Alfredo Sauce, baked goods, candies, lunch meats, and other processed foods.
A prominent researcher in the field, Joanne K. Tobacman, M.D., now associate professor of clinical medicine at the University of Illinois College of Medicine, conducted studies linking carrageenan with malignancies and other stomach problems.
Over the years Dr. Tobacman has published 18 peer-reviewed studies that address the biological effects of carrageenan including carrageenan dangers and is convinced that it is harmful to human health. In April 2012, she addressed the National Organic Standards Board on this issue and urged reconsideration of the use of carrageenan in organic foods.
In her presentation, Dr. Tobacman said that her research has shown that exposure to carrageenan causes inflammation and that when we consume processed foods containing it, we ingest enough to cause inflammation in our bodies. She explained that all forms of carrageenan are capable of causing inflammation. This is bad news. We know that chronic inflammation is a root cause of many serious diseases including heart disease, Alzheimer's and Parkinson'sdiseases, and cancer.
Dr. Tobacman also told the Board that in the past, drug investigators actually used carrageenan to cause inflammation in tissues in order to test the anti-inflammatory properties of new drugs. And she reported further that when laboratory mice are exposed to low concentrations of carrageenan for 18 days, they develop "profound" glucose intolerance and impaired insulin action, both of which can lead to diabetes. (Andrew Weil)
Carrageenan is not just used as an agent to induce intense inflammation in experimental animals. A recent study found, that when carrageenan was injected in animals along with a cancer causing chemical, tumors appeared more rapidly and in significantly higher numbers than in control animals injected with carcinogen alone. The same was seen when human breast cancers were implanted in animals along with carrageenan: the combination made the tumors grow faster and spread more widely than in control animals. As a result, carrageenan is classified as a tumor promoter. (Dr. Russel Blaylock, Health and Nutrition Secrets)
So, what can we do to avoid it? Read the labels! Carrageenan will be listed under ingredients, after the Nutrition Facts on your food item.
There are many studies, that suspect that Carrageenan might worsen IBS and ulcerative colitis, because it comes in direct contact with colon cells.
In the U.S. it is considered safe for the use in baby formulas and food, not so in the EU!
Summer is the prime time for grilling. From Northern Maine to Southern California, the backyard barbeque is a key part of the season. Whether your menu includes simple burgers or something more elaborate, a little preparation can help you serve up a healthy meal.
Start out clean. Don't let the charred buildup on your grill transfer to your meal. Use a wire brush to give your grill a good cleaning. Then wipe it down with a cloth or wadded-up bunch of paper towels to make sure that no grill-cleaning bristles will get into your food - or your guests.
Smoke and fire. Exposing protein-rich meat, poultry, and fish to high heat and open flames creates heterocyclic amines. When fat drips and burns on the grill, the resulting smoke contains polycyclic aromatic hydrocarbons. These two groups of chemicals have been linked to various types of cancer. You can reduce the formation of heterocyclic amines and polycyclic aromatic hydrocarbons several ways: Line the grill with foil perforated with holes. Cook for longer at a lower temperature. Have a spray bottle filled with water handy to control fatty flare-ups.
Marinate. Marinating food for a while before cooking limits the formation of potential carcinogens while grilling. Recipes abound for healthy marinades that will add flavor to whatever you are grilling. If you rely on bottled marinades, choose those that are low in salt.
Give veggies and fruit equal billing with meat. Grilling intensifies the flavor of fruits and vegetables, just as it does for meat. Kebabs that alternate meat with pieces of onion, pepper, or other produce, like spicy chicken kebabs, are a great way to increase vegetable and fruit intake. Or skip meat altogether, with something like grilled eggplant cutlets with tomato or portabella mushroom sandwiches.
Practice safe grilling. Keep raw meat, poultry, and seafood separate from vegetables and other foods. Use a food thermometer to check the internal temperature of grilled meat, poultry, and seafood. Place grilled foods on clean plates, not on the ones that held them when they were raw. The USDA offers other tips for keeping food safe.
Source: Patrick J. Skerrett , Former Executive Editor, Harvard Health
I wish you all an amazing summer, with lots of Healthy Eating and Living, and a good balance between energetic intense activities and time for relaxation!