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Nutrition & Fitness Newsletter

How Much H2O?

Getting the proper level hydration seems to be a hot topic these days, leading to many questions.  How much is enough, is it different if you're male or female, what beverages count towards hydration, when do you need to drink more, what is too much?  Why should we care about this?  Your hydrations status can affect your mental capabilities, mood, performance, metabolism, hunger and energy levels.  Now here are your hydration answers.

  • How Much to Drink - The National Academy of Medicine recommends 9.5 cups a day for women and 12 cups a day for men.  This includes fluids like coffee, tea, juice and milk.  This doesn't include the the 2-3 cups that you get from eating food.  The exception is for those who are 70 years and older average 7 cups a day.  These totals will vary depending on how much fluids you lose which is accelerated with exercise/activity and being in a hot environment.
  • Which Fluids Count? - It turns out all fluids count towards your total. Yes, even caffeinated drinks that is, if you don't overdo it.  The exception is alcoholic beverages turns out it's a diuretic, which means it increases fluid loss in the body.  If you're consuming alcoholic beverage it's important to drink more water to stay hydrated.
  • What Other Factors that Affect Hydration? - Exercising or being in a hot environment increase fluid losses from sweating and breathing.  If you eat a lot of salty foods or protein your kidneys will require more water to remove the excess sodium and the nitrogen byproducts from the protein.  Some medications can affect hydration, this would be best addressed with your pharmacist.
  • What Some Negative Affects of Dehydration? - At its worst, death from dehydration can occur at a 15-25% total body water loss, hopefully you will never get to that point.  However, mild dehydration at 1% can lead to reduced attention span and impair cognitive abilities.  A study showed that those who were under hydrated were most likely to be obese.  In other words, a hydrated body may be a slimmer body that is better able to manage hunger.  Exercise performance, short-term memory, fatigue and mood can be improved with proper hydration.
  • Is There a Risk of Over-hydrating? - If you drink excess water (more than the body needs) the kidneys are usually efficient at removing the excess through urination.  It would take compromised kidneys, a mental health condition or a LOT of water to over hydrate and die.  Most people tend to struggle with maintaining proper hydration.

If you're looking for an individualized approach to improving your life: from improving digestion, maintaining your brain, healthier food swaps, to ways to burn additional calories, eat well for the planet and incorporate "green exercise" into your routine, contact Sheri.

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. 


Foods that May Worsen Sleep Apnea

Obstructive Sleep Apnea is a serious condition in which a person's breathing starts and stops repeatedly while they are asleep.  Left untreated it can lead to health problems such as high blood pressure, stroke and heart failure, in addition poor sleep quality affects performance during the day.  A recent study by George Washington University School of Medicine and Health Sciences found that overweight subjects who ate a diet high in fat had twice the severity of sleep apnea, and strong trend in severity with eating processed meats.  Eating more than 2 servings of dairy was associated with worsening severity.  If you have sleep apnea it may be wise to reduce fat, processed meats and dairy in the diet.

Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 15 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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