Health + Wellness | July 8
- Tinessa Johnsrud, HHP, CHNC, CWC
- Jul 7, 2024
- 2 min read
+HYDRATE+
Heat and hydration
It is hot, hot, hot this week in July. What are you doing to keep cool and hydrated?
The amount of water you need depends on the activities you’re participating in, your age and other factors like health conditions, medications, and your body. A medical provider can give guidance on what's best for your situation.
The CDC recommends on hot days that adults drink 8 ounces of water every 15–20 minutes, or about ¾–1 quart (24–32 ounces) per hour. It’s always a good rule of thumb to drink water before you actually feel thirsty.
You should never drink more than 48 ounces per hour. Drinking too much water can result in lowering the salt concentration in your blood, which leads to an emergency medical condition.
If you are feeling heat related symptoms or signs of heat exhaustion get somewhere cool and get help right away.
Ways to stay hydrated and cool:
Drink fluids
Restore electrolytes
Eat hydrating foods like water rich fruits and vegetables
Monitor your urine
Use reminders or alarms to drink water
Keep water with you
Dress for the occasion
Stay in the shade
Fruits and vegetables with highest water content:
Cucumbers
Iceberg lettuce
Celery
Radishes
Tomatoes
Spinach
Mushrooms
Melon, yellow
Broccoli
Apples
Cantaloupe
Strawberries
A refreshing drink recipe from
Traditional Wellness™
+CALM+
Meditation
Summer Nature Guided Meditation
Brought to you by the National Center on Health, Physical Activity and Disability
Playlist
My Recommendation
+RELAX+
Stress
The American Institute of Stress
Summer Yoga
+SAFE+
Water safety
• Never swim alone; swim with lifeguards and/or water watchers present.
• Wear a U.S. Coast Guard-approved life jacket appropriate for your weight and size and the water activity.
• Always wear a life jacket while boating, regardless of swimming skill.
• Swim sober.
The American Red Cross recommends five basic water safety skills that can help you save your life:
Jump or step into water over your head
Float or tread water for one minute
Turn around and find an exit
Swim 25 yards to the exit without stopping
Exit the water: If you're in a pool, you should be able to exit without using a ladder.
+SAVE+
Holiday savings.
Mid year ways to save for the upcoming holidays.
+PROTECT+
Bug Spray
Consumers should use an EPA-registered repellent.
The EPA maintains an online repellent search tool
Have a fun and safe week!
Tinessa Johnsrud, HHP, CHNC, CWC
Traditional Wellness™ Consulting
****Information and resources shared are for informational purposes only and are not intended to diagnose, treat, or cure any type of disease or condition.****
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