Thirsty?

By Raquel "Rocky" Herron, Fitness Manager

We hear it all the time, drink more water! Why does it seem that health and fitness professionals are constantly talking about the benefits of water? We all know that water is essential for life, but do you know what can happen with even mild dehydration? It certainly has been hot lately and it's easy to get dehydrated and often times we experience symptoms that are related to dehydration, but fail to realize it. This article arose from a recent conversation I had with my husband in which he told me he was extremely tired, his muscles and head ached, and he basically felt awful. My reply was, "how much water did you have today?"  Of course I knew what his answer was going to be, "not enough."

With summer in full swing, we tend to sweat more. It's hot and our bodies are trying to keep cool!  With sweat comes the loss of precious fluid, along with important electrolytes. It's easy to overlook the symptoms of dehydration, but it's important to recognize them in order to avoid serious damage.  According to Mayo Clinic, symptoms of dehydration include: dry mouth, sleepiness, headache, and dizziness, just to name a few. If left untreated, dehydration can cause serious complications that include: heat stroke and possible heat exhaustion, kidney failure, seizures, and brain swelling. An important thing to mention is that dehydration doesn't have to happen all at once either, it can be cumulative, which means it can happen over a period of days. So who's at risk and what steps can be taken to prevent dehydration?

Anyone can become dehydrated, but there are certain groups of people who may be more affected than others. Endurance athletes and those who work and exercise outdoors during summer months can easily become dehydrated. Infants and those with illness are also more susceptible to dehydration. It's important to be prepared in hot conditions, which means a little work is required.  Ideally, you should drink before, during, and after exercise. If you plan to exercise longer than an hour, grab a sports drink as well to help replenish important electrolytes lost during prolonged exercise. Wear cool, moisture-wicking, fast drying clothes to help you stay cooler. If you start to feel sick, sit down in a shaded area and hydrate!

With all this talk about drinking water, there is an important condition I'd like to mention, and while it seems unlikely, it has happened to endurance athletes. It's a condition called hyponatremia.  Hyponatremia occurs when the sodium in your blood becomes too low, resulting in swelling which can be mild or possibly lead to death. While most of us have an issue drinking enough water, it is important to know that too much water can be a serious issue not to be ignored.

The take home message is this: the body will not function properly without proper hydration.  Dehydration is not just about feeling thirsty, it can cause headaches and lethargy as well. Knowing what to look for in terms of dehydration is important to avoid more serious issues like heat stroke and heat exhaustion. Make hydration a priority when exercising and working in hot, humid weather.  While it's unlikely, too much water is a real issue and should not be ignored. Remember, have fun and keep moving!

Swimming Lessons to Begin

Pearce Community Center will offer group swim lessons this fall to children ages six months and older. The four-week session runs November 10 through December 10 with no classes on November 24 and 26.  

Lessons are available for three age groups. Parent/child lessons for children age six months to 35 months are offered on Tuesdays and Thursdays at 9:55 a.m.; preschool lessons for ages three and four years are offered on Tuesdays and Thursdays at 10:30; and youth lessons for children five years and older are offered on Tuesdays and Thursdays at 4:15 p.m., 4:50 p.m., and 5:25 p.m. 

The cost of the class is $33.75 for Pearce Foundation members; $45 for members; and $65 for non-members. Register for swim lessons at Pearce. 

Exercise Myths Part 4

 

By Megan Rupiper, MS, Certified Personal Trainer

Megan Rupiper

Myth #7 - Drink 8 glasses of water per day.

It has reappeared in the media recently that, in fact, we do not need to consume 8 glasses of water per day. Research has been refuting this myth for years. The myth started back in the 1940's when the Food and Nutrition board recommended people drink 2.5 liters of water per day. What people failed to take away from the recommendation was the statement under the recommendation: "most of this quantity is consumed in prepared foods." This means that through the consumption of the foods and beverages we drink in the course of the day, we are consuming the recommended amount. There is no need to force yourself to gulp down an additional 8 glasses of water each day. Research has proven that for an otherwise healthy adult, there are no additional health benefits. I still recommend water as the best beverage to consume, but it is not the only beverage you can consume to maintain your hydration. 

There are currently no set recommendations on how much water people should consume during the day. There are so many factors that vary from a person's body size, what they eat, where they live, and what they do that can affect their water needs. 

Myth #8 - Squats are bad for your knees.

So many clients have come to me with knee trouble, often saying the doctor told them not to squat because it is bad for their knees. This claim has been made for years without supporting evidence or research. 

Squatting is an activity of daily living. How many times during the day do you stand up to get off your chair or the toilet, bend down to pick something up, get something out of a lower cupboard, walk up or down the stairs? All of these movements require you to perform some form of squat. 

There are many variations of the squat exercise. Some of them you may find more comfortable on your knees and some of them less comfortable. You should select the squat exercise that feels best for you. The squat is one of the best movements to increase strength in the lower body and very effective for improving your ability to complete activities of daily living. See your Pearce Community Center personal trainer to help you find the best squat exercise for you!

Myth #9 - Fresh fruits and vegetables are better than frozen.

The truth is many of the fruits and vegetables we buy every day at the grocery store were picked out of the fields almost 2 weeks prior to hitting the store shelves. A majority of the vitamin C found in those foods is long gone by the time it is brought home to enjoy. 

If you can buy your produce fresh from a local farmers market or pick from your own garden, the nutrient content is not lost. Frozen fruits and vegetables are picked and frozen at the peak of freshness, giving them a higher nutrient content than some fresh options. Buyers beware; some frozen fruit can be packaged in heavy syrup that adds unnecessary calories and lessens the healthy factor. Look at the ingredients on the food package. Try to avoid added sugar and salt in your frozen fruits and vegetables. Frozen fruits taste great when added to smoothies, yogurt and oatmeal where frozen vegetables taste great when added to stir fry, casseroles and soups. Don't be afraid to stock up or experiment with frozen fruits and vegetables. 

Fall Swim Lessons Begin September 2

Swim lessons will be offered this fall to children ages six months and older. The eight-week session meets on Tuesdays and Thursdays and begins the week of September 2.

Lessons are available for three age groups. Parent/child lessons for children age six months to 35 months are offered on Tuesdays at 9:55 a.m.; preschool lessons for ages three and four years are offered on Tuesdays or Thursdays at 10:30 a.m.; and youth lessons for children five years and older are offered on Tuesday or Thursday at 4:15 p.m., 4:50 p.m., or 5:25 p.m. Adult lessons are offered on Tuesdays at 11:05 a.m.

The cost of the class is $33.75 for Foundation members; $45 for members; and $65 for non-members. Register for swim lessons at Pearce. 

Zumba Instructor Training

Zumba Fitness selected Pearce as the venue for instructor training held Saturday and Sunday, May 31 and June 1. More than 58 people interested in becoming Zumba instructors came from throughout Illinois, Indiana, Missouri, and South Dakota. Training was offered for both Zumba and Aqua Zumba classes. National and international Master Trainer Jenna Bostic led the two day event.

Fitness Manager Liz Thorp became a certified Zumba instructor. "I can't wait to get Aqua Zumba and Chair Zumba on our group exercise schedule this fall," said Liz. "These classes will bring more variety, and they're fun! They call Zumba a dance party, and it is. The international beats are infectious: you can't help but move!"

Trainer Bostic was very impressed with Pearce. The powerful sound system and microphone headsets in both the pool and the aerobics studio are uncommon for a nonprofit facility in a small community. This state-of-the-art sound system will bring the music, the cornerstone of Zumba, to life.

Zumba is currently offered at Pearce on Tuesdays and Thursdays from 6:30 to 7:30 p.m. Zumba Toning is offered each Friday morning from 8:30 to 9:15 a.m.

Zumba Master Trainer Jenna Bostic leads participants through Aqua Zumba instruction and certification at Pearce

Whirlpool Update

Hooray! The whirlpool is now up and running!

Stop Sweating It!

Living in the hot and humid Midwest, we all know about running in the heat. We know how miserable it can but but if done right, it isn’t so bad! Be smart about it and make a few adjustments and you will be perfectly fine. Here are a few tips to make summer running fun:

Timing is everything. Mornings are the coolest part of the day so make your run your first priority. If morning runs are unrealistic, it's ok! Try an evening run. While running during cooler times of the day such as mornings and evenings helps you avoid the heat, it won’t help fight off the humidity. The air quality is better in the morning, peaks at midday and then again in the early evenings. Times to avoid running outside? Noon and 3pm.

Learn to adapt. It takes about two weeks for your body to adapt to the heat and cool itself more efficiently. If you are new to running, add power walk breaks every 4 to 8 minutes to cool yourself. Avid runners should slow your pace and reduce your intensity. This will help you get your run in rather than pushing through it and allows your body to more efficiently acclimate. Your body will gradually become better at cooling itself in the warmer weather allowing you to continue to run at your normal pace. In 10 days to 2 weeks you should be fully acclimated.

Go Light. Lightweight and loose fitting clothing with wicking allows moisture to pass through them, keeping you cooler. You lose a major portion of body heat through your head, which is bad in the winter but good in the summer. Instead of wearing a regular hat, try a loose-fitting one made of mesh or some other breathable material. And don’t forget to use sunscreen liberally even on partly cloudy days!

H2O. Even if you don’t feel thirsty, drink at least 8 oz. of water each hour. If you are outside or tend to perspire a lot, drink more. You’ll run better with adequate fluid intake and you’ll feel better too! Keeping your water storage high will also improve your body’s cooling system. On long runs or trail runs where you’ll be away from water sources, be sure to bring your own. Use a water belt, pouch or holster for bottles.