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Stay Healthy, Stay Hydrated!
SOURCE: everydayhealth.com (edited)
Drinking plenty of water is one of the simplest ways to keep your body and mind working at their best. Drinking water offers many benefits, including carrying nutrients and oxygen through cells, aiding digestion, stabilizing the heartbeat and blood pressure, regulating body temperature and more. Here are some tips to help you maintain a healthy hydration habit.
Keep water nearby throughout the day / You are more likely to drink enough water when it’s easily accessible to you. Keep a water bottle filled and nearby throughout the day. It will remind you to keep sipping!
Infuse water with fruit for flavor and variety /
If plain water doesn’t excite you, you can buy a naturally flavored water, or do it yourself with an infuser-style water bottle. Generally they have an insert to hold your choice of fruit and other ingredients. Lemon, cucumber, mint, and strawberries are all popular choices.
Choose a water bottle that suits you / These days, your water bottle can do everything from tracking your water intake to syncing with your FitBit. Whether you prefer a flip-top or a straw, slim or wide, glass, plastic or aluminum, the possibilities are endless. Choosing a water bottle you like means you’re more likely to keep it close to hand.
High Water Content Food
Another way to hit your daily hydration goal is to eat foods that have high water content naturally. According to the Mayo Clinic, there are plenty of fruits and vegetables that are close to 100 percent water by weight. Incorporating these foods into your diet will give you both nutrients and a hydration boost.
One thing to remember is that the fruit and vegetables will lose water if cooked, so it is best to eat them raw whenever possible. Here are just a few ideas for incorporating some of the most hydrating foods into your diet.
Replace Chips with Cucumber Slices
At 95 percent water, a cucumber is one of the most hydrating options available. Try using cucumbers in place of chips the next time you reach for the dip or hummus.
Celery Ups Your Water Intake
Celery is very hydrating. If celery sticks are too boring to eat on their own, try stuffing them with peanut butter or tuna salad.
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Stay Hydrated
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Use Watermelon in a Salad
Watermelon is high in water content and low in calories. This refreshing summertime fruit works well in many summer salads. Look for recipes online.
Cantaloupe and Strawberries
Cantaloupe is another hydrating melon that is also a decent source of potassium, which is important to hydration; it’s an electrolyte that helps the body balance its water content. Strawberries are a good source of vitamin C and are also 91% water, according to the Cleveland Clinic. Both are great in summer salads and desserts.
Other Hydrating Options
Iceberg Lettuce: Use in salads, as a sandwich wrap, or as the “bun” for your next burger.
Tomatoes: No matter how you slice them, they have 94% water content.
Bell Peppers: Diced they add crunch to salads and salsa, sliced they’re an alternative to chips.
SOURCE: redcross.org (excerpt)
Knowing what you’re doing and staying safe around water, especially during the summer recreation season is critically important. We visited redcross.org to gather some key water safety tips to share with you in this issue. After you read this article, please see the link to the full redcross.org article at the end of this story – it contains very valuable water safety information to keep you and your loved ones safe around water this summer season and throughout the year.
Why Is Water Safety So Important?
It only takes a moment. A child or weak swimmer can drown in the time it takes you to reply to a text, check a fishing line or apply sunscreen. Death and injury from drownings happen every day in home pools and hot tubs, at the beach or in oceans, lakes, rivers and streams, bathtubs, and even buckets.
NOTE: Drowning is a leading cause of death for children
The Red Cross believes that by working together to improve water competency – which includes swimming skills, water smarts and helping others – water activities can be safer, and just as much fun.
Achieving Water Safety
Ensure every member of your family learns how to swim so they at least achieve skills of water competency: the ability to enter the water, get a breath, stay afloat, change position, swim a distance and then get out of the water safely.
Employ layers of protection including barriers to prevent access to water, life jackets, and close supervision of children to prevent drowning.
Know what to do in a water emergency – including how to help someone in trouble in the water safely, call for emergency help and CPR.
What is Water Competency?
Water competency is a way of improving water
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Dress code is casual (come as you are, but please be presentable). **RAIN OR SHINE** AUGUST 5, 2021 || townandcountrygazette.com 25 Dress code is casual (come as you are, but please be presentable).
Continued from page 24 safety for yourself and those around you through avoiding common dangers, developing fundamental water safety skills to make you safer in and around the water, and knowing how to prevent and respond to drowning emergencies. Water competency has 3 main components: water smarts, swimming skills and helping others.
Water Smarts
Take these sensible precautions when you’re around water (even if you’re not planning to swim): • Know your limitations, including physical fitness and medical conditions. • 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. • Understand the dangers of hyperventilation and hypoxic blackout. • Know how to call for help.
• Understand and adjust for the unique risks of the water environment you are in, such as: -River currents. -Ocean rip currents. -Water temperature. -Shallow or unclear water. -Underwater hazards, such as vegetation and animals.
Swimming Skills
Learn how to perform these 5 skills in every type of water environment that you may encounter (such as in home pools, oceans, lakes, rivers and streams): • Enter water that’s over your head, then return to the surface. • Float or tread water for at least 1 minute. • Turn over and turn around in the water. • Swim at least 25 yards. • Exit the water.
To learn much more about water safety, please take the time to read the complete Red Cross article here: https:// www.redcross.org/get-help/how-to-prepare-foremergencies/types-of-emergencies/water-safety.html
Healthy Road Trip Snacks
SOURCE: everydayhealth.com (edited)
For your next road trip, ditch the potato chips and gummy bears, and instead consider these dietician-recommended options we found at everydayhealth.com:
1: Jerky / Dried meat with seasoning is a roadtrip favorite, but today you have more options than just beef jerky. You can also get turkey and salmon jerky, as well as mushroom and other plant-based jerky free of animal products.
2: Blueberries / In the summertime, blueberries are a smart choice for the road. One cup contains only about 85 calories and less than ½ gram of fat. Pack them in the cooler to keep them fresh for the long drive.
3: Snack-Sized Cheese / You can freeze these if you need them to last an entire day of travel, otherwise they’ll be fine for about two hours, according to the Centers of Disease Control and Prevention (CDC). Low-moisture part-skim mozzarella cheese is a great travel choice.
4: Fresh Veggie Strips / For a low-calorie nutritious snack, consider fresh sliced veggies like bell pepper strips, carrots, celery, and cucumbers. Red bell peppers, for one, are an excellent source of vitamin C. Stash them in a cooler so they stay cool and crisp.
5: Grapes / In addition to being a healthy snack, grapes travel well and are easy to pack. Wash and store them in a bag or covered container and they will be ready to eat. One caveat: If you’re packing snacks for small children, whole grapes can be a choking hazard, so you may want to either cut them into sections or choose something else.
6: Nuts / Nuts are nutrient dense, but they’re calorie dense as well, so keep an eye on serving sizes. For example, one serving of almonds (about 1/4 cup, or 23 nuts, according to Harvard Health Publishing) may range from 160 to 200 calories.
7: Nut Butter Packets / Nut butters come in several varieties such almond, cashew, peanut and walnut. When prepackaged into pouches, nut butter can travel well; just knead and squeeze. As with whole nuts, enjoy nut butter in moderation, as it is dense in fat and calories.
8: Dried Fruit / You have tons of options when choosing dried fruit to mix for your road trip. It doesn’t take a lot of room and it’s not messy. If you’re looking for the best bang for your nutritional buck, research suggests using dates or figs in you mix. Keep in mind that sugar and fiber is more concentrated in dried fruit, so be mindful of portion sizes.
