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"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."
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Staying hydrated in the summer heat
Although you often hear 8 glasses of water to be the gold standard for hydration, there are several factors that can affect the amount of fluid you need to stay well hydrated.
Body size. The bigger you are the more fluid you need.
Environment. The hotter the environment the more you sweat and the more fluid you need to replace.
Activity. The more active you are the more fluid you lose and therefore the higher your requirements.
Diet. The more meat and grains you eat the more fluid you need. The more fruit and vegetables you eat the less fluid you need to drink.
The best, most simple way to monitor your hydration status is the colour of your urine. The darker it is, the more fluid you need to consume. Urine should be pale yellow like lemonade not dark like apple juice.
Early symptoms of dehydration include headache, lightheaded, dizziness, increased heart rate, hunger, low energy or fatigue and difficulty concentrating. As dehydration progresses it can lead to muscle cramping, heat stroke, fainting and even death.
Staying hydrated throughout the course of the day is important as well as replacing fluids lost both during and after exercise or time spent in the heat. There are many ways to stay hydrated during the summer months.
Water fruits and vegetables: watermelon, cucumbers, grapes, oranges and pretty much all fruit and vegetables are over 85% water so eat up!
Water and sparkling water are the perfect calorie free hydrator for summer. Add fruit lises or fresh herbs to increase appeal
Decaf herbal tea on ice
100% pure fruit juice is hydrating but also contains calories. Consider mixing 1/4cup juice with bubbly water.
Coconut water is a great source of potassium, select unsweetened coconut water.
If you tend to get leg cramps it can be due to dehydration or the loss of potassium, sodium, calcium or magnesium. You get plenty of potassium from fruit and veg or coconut water. Add a touch of salt to your food for sodium, take a magnesium supplement (no more than 350mg/day) and drink some milk for calcium and be sure you are getting enough vitamin D to help you absorb that calcium. If you are in the sun your D should be good.
Bottom Line: Don’t wait until you are thirsty, drink throughout the day. Have extra of you drink alcohol or eat salty or sweet foods. Drink extra before during and after sports and add a source of electrolytes if you exercise in heat for more than 90 minutes.