Nutrition & Weight Loss

Be safe out there in this heat!

Be safe out there in this heat!

We’re having a heat wave and…water is key!

The human body is made up of mostly water. In fact, it is 90% water, and 70- 75% of your body weight is made up of water! Water is your body’s most important nutrient, because it is involved in every bodily function. Water helps maintain body temperature, metabolize body fat, aids in digestion, transports nutrients, and lubricates your organs. Water not only keeps you hydrated, but it assists the liver in filtering toxins from the body.

Everyone should drink at least 64 ounces of water per day, and if you exercise, are overweight, or take a lot of medication you need to consume more. On hot days, you need to stay hydrated by drinking in excess of 64 ounces of water per day otherwise the body will dehydrate.

If you are going to the beach don’t think because you will be swimming in the ocean that you are safe from getting dehydrated!  People can become dehydrated in the ocean, lakes, or pools if the water and environmental temperatures are warm enough!

Those who need to be extra vigilant about staying hydrated.

  • Young children
  • Overweight people
  • The elderly
  • Those exercising in the heat
  • Pregnant women
  • People with health issues
  • Anyone taking medication

Dehydration often sneaks up on you simply because most people don’t drink enough water. In fact, by the time you ‘feel thirsty’ you are already getting dehydrated. You need to drink regularly and not wait for ‘thirst’ to come. Often, thirst is misinterpreted for hunger and you may be eating when your body really just needs water.

If you are not getting enough water, your body will react by pulling it from other places. Serious complications can result from dehydration.

Dehydration is a serious problem that is easily avoided. 

Signs of dehydration and other related heat problems such as heat exhaustion and heat stroke are:

  • Dry mouth and lips
  • Eyes stop making tears
  • You may stop sweating
  • Muscle Cramps
  • Chills, nausea and vomiting
  • Heart palpitations
  • Dizziness, weakness, lightheaded when standing
  • You stop urinating or the color of your urine is more yellow

As the body’s level of water loss increases, the body starts to shut down further and can cause coma, organ failure and even death.

Avoiding Dehydration

There are easy ways to stay hydrated. They are:

  • Drink regularly.
  • Count the number of glasses your drink or schedule your drinks in a way so that they become habit.
  • Drink a glass before you eat. This will insure your water intake while reducing your food cravings.
  • Put a slice of lemon, lime, orange or cucumber in your water to make it more appealing.
  • If you drink soda or sports drinks, try substituting or diluting them with water.
  • Carry a bottle of water with you.

When it is easily accessible, you are more apt to drink more. For more information on health and well-being, sports and nutrition, check out

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This post was written by:

- who has written 5 posts on Trail Running Club.

Dawn Ciccone is a motivational speaker, athlete, author and creator of the F.I.T.S Training Program. F.I.T.S stands for From Injury To Strength.

It was Dawn's own journey of healing from a horrendous tragedy that made her realize recovery is NOT enough! She needed to apply a process of STRENGTH building to every aspect of her life.

Dawn's life transition was made through a tragic accident that left her wheelchair and home bound. Hit by a car while running, doctors told her she would not walk normally and never run again. Dawn made the decision to find her way back from injury - not just by recovering, but by applying a process of strength building she calls F.I.T.S Training. You can see a video of her accident at

An athlete herself, Dawn knows the tremendous demands that training has on the body, mind and spirit. She also knows, first-hand, that those demands increase tenfold during injury and through recovery. Training involves retraining your mind and addressing the spiritual side of recovery along with the physical.

It was a long, arduous path, but Dawn rose above the odds and today she offers the process that got her to strength. Maintaining a positive outlook, coupled with courage, determination, and an altruistic attitude, she uses her experience to inspire and encourage others to reach their goals and live authentically.

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