High Desert Hydration

Here we are in the middle of the hot Sedona summer months when the early mornings and evenings beckon us to get outside and get busy! I know many of you are also active all year long hiking, biking, climbing, taking care of the yard, golfing, playing tennis and even walking the dog.

High Desert HydrationI hope you think carefully about your water intake as you spend time outside. I cannot stress strongly enough the importance of adequate water; you notice I said water, not iced tea or coffee.

Our body is around 60% water and it requires water for every function it performs. An easy calculation is that a resting body needs half its weight in water each day. As you add activity or heat, increase the amount.

Everyone knows about this topic and has heard countless warnings so why are there still so many cases of hyperthermia (elevated body temperature that occurs when a body produces or absorbs more heat than it dissipates)? Because the dry Southwest climate can take you by surprise with the intensity of the heat and the suns rays, even if you live here and tend to spend a lot of time outdoors.

Here are a few tips to help you stay well hydrated:

  • Pre-hydrate. If you know you are going out, begin sipping water as soon as you wake up and continue until you leave the house or the car.
  • Bring plenty of water with you, at least 20 ounces per person per hour and bring extra to keep nearby just in case. You may also want to replenish electrolytes as you go. Any hiking or health store can help you choose.
  • If you are leaving water in the car or out in the heat, make sure it’s not in a plastic container. Yes plastics of all kinds leach estrogenic chemicals and there are better alternatives. I recommend stainless steel or glass where possible. These are not only better for you but also better for the planet.Hydration Urine Chart
  • You can still drink your favorite beverages of course (morning tea or coffee, juices and soft drinks, wine or beer) but know that these fluids are not as effective at hydration as plain water. Many foods also contain water.
  • Rehydrate. Keep drinking after your activity is finished to replace what your body has expended.
  • Check your pee regularly to make sure it is pale green or pale yellow. Anything darker than this means your kidneys are working too hard with inadequate amounts of water.

So raise a glass (of water) often to keep yourself topped up and feeling fine!

Your Body is Thirsty!

Water and Massage

I know that I have written before about the necessity and benefits of staying hydrated for athletes at every level, but it is equally important for someone receiving massage.

When the body is ‘dry’, that is when it has inadequate levels of water and electrolytes, it is harder to work the tissues from the therapists’ point of view and is less comfortable for the receiver. Dry muscles cramp much more easily and dry trigger points (knots) often refer more pain back into the body and release less easily.

When you think about it, massage is a lot like exercise in its’ effect on bodily hydration. Exercise pumps and sweats precious fluids out of the body at an accelerated rate, leaving your blood highly concentrated with the left over toxins from increased activity. Your body makes you aware of the need for water by you feeling thirsty.

Massage too squeezes your muscles, which in turn squeeze your lymph system and they both dump their accumulated toxins into the blood supply, which then becomes overloaded and harder for your organs to filter. Toxins accumulate from almost everything we do, but pollution from poor foods, medications, dirty air and stress are big offenders. You may not feel thirsty after a massage but it is important to replenish the water in your body so that the toxins are quickly flushed out through the kidneys and not re-deposited in your soft tissues which can make you feel bruised and sore, rather than refreshed and relaxed.

Water is also therapeutic as a direct tool for recovery from exercise or from a vigorous massage. Use cold water for pain or injury and hot water for muscle relaxation. Step into your pool, jacuzzi shower or tub for immediate relief.

Come visit me in Sedona during this lovely Fall/Winter season to remind your body how a really great massage feels! Massage Gift Certificates for all occasions always available.

Cool Tip!

When you drink water, drink slowly and often, rather than guzzling a whole bunch at once. Hold the water in your mouth for a moment, so your body knows it’s there, before you swallow it.

If you have trouble drinking enough water, imagine it as the fountain of youth and toast to your health with each pure, refreshing glass!

Contact Rosemary 480-720-6853 rosemary@bodydialog.com

“Your body is your partner; your symptoms are your guides”