Mused after biking 30 miles this past Friday. One friend stopped after 15 miles, and another should have. Especially in extremely hot weather, calories and electrolytes need to be replaced after one hour of exercising. Monitor hydration by thirst and urination. Gatorade is your friend.
WATER AND HYDRATION, THE MYTH OF 8 CUPS A DAY
“There is little scientific basis for stating a daily requirement for eight glasses of water,” says Dr. Irwin Rosenberg, professor at the Friedman School of Tufts University. It stems back to a study in 1945 that found our bodies use about 64 ounces each day. He goes on to say that fluid intake is driven mostly by thirst and that quenching it allows maintenance of hydration. Fluid intake is not only beverages; foods also add up to 22% of our fluid intake. Also, there is no evidence that the diuretic effects of caffeinated beverages, like coffee or tea, cancel out their hydration benefits. Weight loss associated with water intake has only been observed with a replacement of calories from sodas, fruit drinks, and energy drinks with water.
Fluids provide hydration for important body functions, such as regulating body temperature and kidney efficiency. Not surprisingly, the incidence of kidney stones increases during summer. However, increasing fluid intake in a normally hydrated individual will not improve constipation. Also, drinking more water beyond your normal hydration will not improve the appearance of your skin. (Our skin care products will improve your skin, but that’s another story!)
(Did You Know? There is considerably more regulation and monitoring of municipal tap water than bottled water. Overall, bottled water has been found to have more contaminants.)
Some foods are found to be mostly water. Those comprised of 90-99% water include cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach, and pickles. Those over 80% include apples, grapes, oranges, carrots, pears, and pineapple. Even salmon and chicken breasts are made up of over 60% water.
Exercising increases our need for hydration. The amount depends on many factors and is complex. In general, fluid lost over the first hour can be replaced with water. Anything longer may also require electrolytes and carbohydrates such as those found in sports drinks.
EVEN WITH THIS IN MIND, CONTINUE TO HYDRATE GIVEN THIS HOT WEATHER! Dr. M
-Tuft’s Health and Nutrition Letter
SKIN CARE SPECIAL:
SKIN CARE SPECIAL:
Purchase a sunscreen in July and receive 10% off and a free sun hat! While supplies last.
LA DOLCE VITA, JOIE DE VIVRE:
You say tomato, I say tomato…
Tomato 101
Tomatoes, native to South America, are actually a berry! If kept at room temperature, tomatoes continue to ripen after they are picked. Room temperature is also the best way to maintain flavor. Turn them stem-side down to prevent a loss of moisture through the stem. If fully ripe, refrigeration helps to slow the aging process. Bring to room temp before use, however, to get the best flavor. If you have an overabundance, make sauce, can, or freeze them.
Homemade Spaghetti Sauce with Fresh Tomatoes
¼ cup olive oil
1 onion, chopped
1 tsp garlic, minced
4 pounds fresh tomatoes, peeled and chopped
1 Tbsp sugar
1 Tbsp dried basil
1 Tbsp dried parsley
1 tsp salt
In a pan, heat olive oil on medium. Add onion and sauté until almost translucent. Add garlic and cook one minute. Add tomatoes, sugar, basil, parsley, and salt (I add a teaspoon of red pepper flakes too.) Simmer for one to two hours until sauce thickens.
-Allrecipes, Tufts Health & Nutrition Letter
MONTHLY PAYMENT PLANS:
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TESTIMONIAL:
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Healthy Living,
Peter McKenna, M.D.
513.793.5772
mckennamd.com
McKenna Cosmetic Surgery Center | 513.793.5772 |10577 Montgomery Road | Cincinnati, OH 45242
Over 30 Years of Improving Lives
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