As Buffalonians, we’ve all been there. You’re chatting with a new acquaintance from out of state, and no matter what time of the year it is, when you tell them you live in Buffalo they ask, “So is it snowing there now?” There is a national misperception that Western New York does not benefit from a wide range of seasons. In reality, the average temperature in Buffalo during the month of July is 80 degrees. During summer months, it is important that all women, regardless of age or activity level, stay hydrated. As we enjoy the dog days of summer, understand the signs of dehydration, and how you can stay cool and hydrated in Buffalo.
H20 How Tos
We need to continually replace the water in our bodies that we lose urinating, perspiring, and even breathing. Our bodies use water to flush toxins, transport nutrients, and protect the sensitive tissues of the nose and mouth. Women need approximately 11 cups of water per day. If you’re wondering how you can possibly drink that much water, you should know that not all of your fluid intake needs to come directly from cups of water. About 20 percent of your daily fluid intake will come from food, and that percentage will increase if you choose water-rich foods like fruits and vegetables such as tomatoes and oranges.
The Heat Factor
While it is important to consume an ample amount of water daily, special consideration should be taken during warm weather months. On hot days increase your fluid intake, regardless of your activity level. Don’t wait until the first signs of thirst to reach for the water pitcher. Follow these tips to stay hydrated during the summer:
- Hydrate early and often. It’s easier to maintain your fluid balance if you start out in a well-hydrated state.
- Keep a water bottle on hand, and full, so you can frequently consume water throughout your day.
- Drink extra fluids after exercising.
- Do not try to over-compensate for periods without hydrating by drinking large amounts of water all at once. Doing so could lead to hyponatremia, a condition that occurs when the level of sodium in your blood is abnormally low.
Dehydration Signs and Symptoms
If you experience any of the following, you may already be dehydrated:
- Dry or sticky mouth
- Tiredness or lethargy
- Headaches or fuzzy-headedness
- Reduced urine output or urine that is dark yellow in color
- Sunken or dry eyes
An Important Note about the Elderly
While it is important for everyone, regardless of age or activity level, to remain hydrated, the hottest days of the year can be especially dangerous for the elderly, sick, and frail. As we age, our bodies’ water content decreases. In addition, certain medications that may be taken by the elderly may make them more susceptible to dehydration. To further complicate matters for the elderly, some conditions that impact comprehension, such as Alzheimer’s and dementia, can impact one’s ability to remember to stay hydrated. Dehydration, especially for the elderly, can cause serious sickness, and in the worst cases, even death. If you are caring for an elderly loved one, make sure they consume eight ounces of water every time they take medication. Make sure water is easily accessible to them throughout the day, and check-in with your loved one frequently to make sure they are not experiencing any signs or symptoms of dehydration.
More
Stress can have a serious impact on your overall wellbeing. It can negate your ability to sleep, focus, fight off illness, and even maintain a healthy diet and exercise schedule. While you cannot always control the external factors that cause increased levels of stress, there are ways to reduce the impact that stress places on your mind and body. By reducing the amount of stress that you feel on a recurring basis, you can improve your overall health, wellness, and happiness.
The body’s response to stress
When you experience stress, your brain undergoes a change in the rate of certain naturally occurring chemicals, including the neurotransmitters dopamine, epinephrine, and norepinephrine. These chemicals in turn increase the production of such hormones as adrenaline. The release of these “fight-or-flight” hormones causes such physical changes in your body as a speeding heart rate, higher blood pressure, and a weakened immune system. If not managed, over time these increased rates of hormones and chemicals can lead to the development of such physical conditions as stomach ulcers, stroke, asthma, and heart disease. In addition, the tensing of muscles that results from continued stress can trigger tension headaches, migraines, and other musculoskeletal conditions. Many health care professionals even believe that chronic stress can increase rates of cancer, or heart attack.
Stress can also wreak havoc on your digestive system, as it interferes with the body’s ability to absorb necessary nutrients, and influences how quickly food moves through the body. As a result, the body experiences triggers to either eat more, or less than normal, which can result in such digestive issues as nausea, pain, vomiting, heartburn, constipation, acid reflux or diarrhea, in addition to unnecessary weight loss or gain.
The mind’s response to stress
Stress not only affects your body, it can hurt your mental and emotional wellbeing. Stress can cause such emotional disorders as depression, anxiety, phobias, and panic attacks. Chronic emotional stress can also decrease your ability to focus, make decisions, and remember tasks and facts. In addition, when stressed your emotions can fluctuate wildly, with periods of stress causing us to feel irritable, frustrated, angry, or insecure. Such extreme moods can impact relationships with friends and family, which may be the most emotionally destructive side effect of stress.
While the impact of chronic stress on your day-to-day life can be severe, you do not have to resign to suffer, especially if you feel that your stress triggers are out of your control. There are many ways to reduce the levels of stress chemicals that your body produces when times get tough. To properly manage your stress, practice these techniques:
- Meditate. Meditation encourages the relaxation of the mind and can reduce stress and tension.
- Exercise regularly. It may feel impossible to commit to a regular exercise routine if your stress is caused by a hectic schedule, but committing to even twenty minutes of mild to moderate exercise four times a week can help counteract the side effects of stress by releasing positive stress-reducing endorphins and improving sleep. If you are looking to ease into a new exercise routine, consider beginning with a walking schedule.
- Practice yoga. Like meditation, yoga can relax both the mind and body, helping to mitigate the physical and emotional symptoms of stress.
- Eat healthfully. Along with regular activity, eating a diet complete with healthy whole foods can reduce the side effects of stress. During difficult times, your body needs vitamin B, magnesium, and calcium. Talk to your doctor about supplementing your diet with vitamins if necessary.
- Avoid caffeine and sugar. For those who crave chocolate during times of stress, this infamous comfort food can cause more harm than good. Caffeine and sugar are stimulants that can contribute to stress and depression.
- Increase quality sleep hours. Getting enough sleep is essential to reducing stress. Since stress can physically drain the body, not getting sufficient hours of sleep can exacerbate stress symptoms.
By implementing proper stress-reducing techniques and committing to a well-balanced diet, regular exercise, and plenty of sleep, you can protect yourself from the side effects of stress and ensure that life’s pressures don’t drain your emotional or physical wellbeing.
More
As Buffalonians, we’ve all been there. You’re chatting with a new acquaintance from out of state, and no matter what time of the year it is, when you tell them you live in Buffalo they ask, “So is it snowing there now?” There is a national misperception that Western New York does not benefit from a wide range of seasons. In reality, the average temperature in Buffalo during the month of July is 80 degrees. During summer months, it is important that all women, regardless of age or activity level, stay hydrated. As we enjoy the dog days of summer, understand the signs of dehydration, and how you can stay cool and hydrated in Buffalo.