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Nutrition & Fitness Newsletter


It's getting hot out there!  As we gear up for summer activities it's important to stay well hydrated.  We lose fluids through sweat, breathing, digestion and just by living, that's why hydration is so important.  I remember a catch phrase from an advertisement for a sports product that said "Hydrate or Die!", sounds a bit extreme but true.  Dehydration can lead to an emergency room visit needing to have IV fluids, to potential kidney failure and worse death.  To be less dramatic, dehydration could mean loss of focus, headaches, balance issues, cramping and declines in exercise performance.  Don't let thirst be your guide especially while exercising.  In any circumstance you don't want to become dehydrated and suffer the consequences.

    Here are some hydration hints:
    • What to Drink - Water is best as long it's clean, although there are many choices of sports drinks with electrolytes, vitamins, minerals, etc.  The electrolyte drinks do come in handy when you've been exercising heavily and sweating profusely for a period of time.  Depending on the duration, activity and environmental temperature, this becomes more complicated for sports hydration, it may be necessary to adjust the type of fluids before, during and after the activity.

    • How Much to Drink - For most people 64 oz of water is enough for the day, unless you're in hot weather and/or being physically active.  Sounds unusual but you can check the color of your urine, if it's a concentrated yellow color you probably need more fluids, be aware that some health conditions, medications or vitamins will also change the color of your urine.  You can also weigh yourself before the activity and weigh afterwards then drink 16-24 oz. of fluids for every pound of body weight lost.  Warning - it is possible to drink too much water but it does take a great deal of effort to do this.

    • How Often - Always drink fluids throughout the day.  Timing can make a huge difference for high intensity, long duration activities.  For long duration activities make sure you drink before, during and afterwards.  Be aware that diuretic beverages can cause your body to produce more urine, which means you will need to replenish this fluid loss.  Examples of diuretic beverages are caffeinated coffee and teas, and alcohol.

    • Other Things to Consider - It may sound simple to drink enough fluids but depending on your activity, duration of activity, occupation, medications, health conditions and body size your hydration needs may vary.  There are a variety of water containers to help you track how much you drink and insulated bottles are great if your preference is for hot or cold water.  Consider a nutrition consultation to ideally meet your personal hydration needs.

Please contact Sheri if you're interested in sports hydration, meal planning, grocery store tours or edible gardening for the season.  Sheri has various plans to meet your individual needs.  You can also learn how to live the "eco-nutrition" lifestyle.

Here are few reasons to see a nutritionist/personal trainer/health coach: assess nutrient intake, disease prevention through diet and exercise, maximize exercise performance, improve sleep quality, enhance mental clarity, optimize digestion and nutrient absorption, establish long-term healthy habits, meal planning for a whole foods diet and eat in a way to sustain the planet.  Please consider Sheri for nutrition counseling and/or fitness appointments to help you develop a healthier lifestyle for you and the planet. 


High Fiber Diet Reduces Knee Arthritis

Looks like we've discovered another good reason to eat a high fiber diet.  In the Annals of Rheumatic Diseases two long-term studies showed as fiber increased the prevalence of arthritis decreased.  It's possible the fiber may reduce inflammation and control weight.  The average fiber intake was 15g per day.  Recommended fiber intake is 25-30g per day. Link to abstract article.

Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 14 years of clinical counseling experience, an ACE-certified Personal Trainer with advanced certifications in medical exercise and health coaching.  All nutrition consultations include exercise guidance, dietary analysis and meal plans to meet your individual lifestyle, calorie and nutritional needs.

Free introductory 15-minute appointments are also available.

To schedule an appointment with Sheri Mar, email:  or call:  206.789.6440

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