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Nutrition & Fitness Newsletter

H20, Hydrate!


It's hot out there!  We lose fluids through sweat, breathing, digestion and just by living.  Hydration is important for regulating body temperature, waste removal, lubricating joints, delivers nutrients to cell and helps organs function properly.  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 requiring IV fluid replacement, potential kidney failure or, worse death.  To be less dramatic it could also mean loss of focus, headaches, balance issues, cramping and reduced exercise performance.  Either way you don't want to become dehydrated.  Don't be thirsty my friend!

Here are some hydration pointers:
  • What to Drink - Water is best as long it's clean, carry water or bring a water filter if you'll be away from a potable water source.  However, 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/or sweating profusely for a period of time.  Depending on the activity or temperature, this can become 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 could also weigh yourself before the activity and weigh afterwards then drink 16-24 oz. of fluids for every pound of body weight lost.  For older adults the thirst mechanism isn't as apparent and frequent fluid intake is necessary to sustain proper hydration.  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, type of job, medications, health conditions or body size your hydration needs will vary.  Consider a nutrition consultation to help you ideally meet your personal hydration needs.

Here are few reasons to visit with a nutritionist/personal trainer/health coach: relieve tension and stress in the body, properly train or progress in an activity, improve your microbiome, assess nutrient intake, disease prevention through diets based on science, and proper 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, health coaching and/or fitness training appointments to help you develop a healthier lifestyle for you and the planet.


Dietary Protein and Strength Building

A recent study randomly assigned 50 middle-aged adults to perform strength training while on a "moderate" protein diet of 0.5g per pound of body weight or a "high" protein diet of 0.7g protein per pound of body weight.  After 10 weeks, strength increased equally in both groups regardless of protein intake.  It appears that adequate protein is enough to build strength.  Ref: Am J. Physiol. Endocrinol Metab, 320: E900, 2021.

Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 19 years of clinical counseling experience, an ACE-certified Personal Trainer with advanced certifications in medical exercise, senior fitness 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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