How much should I drink in a day?
How much water should I be getting daily? This is a common health related question and a key to good health. Hydration guidelines are often tricky to understand and vary from source to source. Standardized recommendation for intake is more accurate when looking at demands of individuals, overall health, and many other physiological variables. This means the suggested 1 ounce for every pound of body weight a guideline and depending on activity level, could potentially be harmful though is a good guideline if you have nothing else to go on.
If you are sick either with something acute or chronic, you should increase the amount of fluids and electrolytes you intake greatly. Think back to when you were a kid, not feeling well, and someone made you chicken noodle soup. This helped boost your health by getting you much need fluids and nutrients with it.
During exercise, drink when you are thirsty and don't drink as much fluid as you can tolerate.1 The primary reason behind this is safety, and to not water log yourself. Many sports drinks are largely hypotonic (meaning will pull fluid from your tissues), which if ingested in large amounts, can dilute plasma sodium concentrations; you won't feel well. This includes sports drinks, which are often chosen over water with the intended goal of replacing electrolytes lost from sweating. The electrolyte in most sports drinks is largely inadequate though and will cause over drinking and a waterlogged feeling with a resulting change in blood chemistry.
Thirst is not your best indicator of hydration. Humans only replace up to 70% of fluid losses if we drink until we are no longer thirsty.2 While acceptable during exercise, it can pose issues with overall recovery following activity as well as normal hydration. (Think maintaining your intervertebral disc health) You should monitor your body weight and continue to drink following activity in amounts that bring you back to your pre-activity weight.1 Basically you should know your baseline body weight and aim to keep that steady. In addition to fluids, replacing electrolytes is important, but more in the recovery than active phase.
Being a lot to take in (both reading and fluids), always consult with someone if in doubt as to what your health status should be in-taking.
As always, stop by with questions!
Gaul Family Chiropractic
1. Hew-Butler T, et al. Statement of the third international exercise-associated hyponatremia consensus development conference, Carlsbad, California, 2015. Clin J Sport Med. 2015;25(4):303-320.
2. Nose H, Mack GW, Shi X, Nadel ER. Role of osmolality and plasma volume during rehydration in humans. J Appl Physiol. 1988;65(1):325-331.
People are living longer. It is a fact. We are also aging more and seeing the effects of aging as a result.
Everyday thousands of people in the U.S. alone are turning 65. Our lifespan continues to lengthen. More than ever it is important to take care of your health in all stages of life, but it is extremely important to support healthy aging.
We face arthritis, cardiac issues, mental health challenges, osteoporosis, and balance issues as we age. Often times these combine to create a sedentary lifestyles or a high risk of falls. In either case the risk of complications increases severely with side effects drastically affecting quality and quantity of life.
Chiropractic helps decrease the risk of all of these issues. Seeing your chiropractor gets you up and moving. We then take care of your spine and extremities. New research is showing that the chiropractic adjustment affects the nervous system and helps to rewire the brain. We help you stay active and keep you in balance. With being more active your cardiac health improves and your mental health improves from the physical activity.
Chiropractic works in many ways on the human body. We work by hand, with the aid of different tools and machines, and through lifestyle changes and help. Yes we help get rid of pain. But more importantly we help you unlock the ability that your body has to live a long, healthy, happy life.
Let us know what your goals are and how we can help you get there. We are ready to see you live the long healthy life you want to live.
Some doctors believe the body needs outside help to heal—usually in the form of drugs or surgery. While this is sometimes the case (ie: broken bone, kidney stone, large lacerations etc), it is normally not so.
Holistic practitioners allow the body’s ability to heal itself to take place. They aid this process through natural means, such as adjusting fixated joints, releasing tight muscles, or lifestyle changes to restore balance and allow the body to heal. They focus on treating the whole patient and underlying causes of illness, rather than the symptoms.
Interested in holistic lifestyle and healing? You’re not alone. Consumers and healthcare practitioners are becoming frustrated with invasive symptom treating care. People are more and more returning to holistic living and care. A growing percentage of people, about 3 billion people worldwide rely on holistic medicine as their primary form of healthcare to prevent issues and stay healthy.
Chiropractic Care is Holistic
Grounded in scientific research, chiropractic philosophy and science focus on human anatomy and physiology to create an art of practice focused on our patients. It emphasizes the body’s ability to heal and maintain itself. Chiropractors aim to sustain optimal health through sustainable, natural, acute, and preventive care.
Chiropractic techniques rely on homeostasis (our bodies are in a continuous state of healing and living in harmony) directed by the central nervous system. When the body receives insult from the environment the body’s ability to heal is obstructed.
By correcting or removing the insult, chiropractors help the nervous system function optimally so it can facilitate healing efficiently.
Many doctors of chiropractic have an interest in holistic healing, but also act as an integrative practice. We bridge the gap between traditional medicine and many forms of complimentary and alternative medicine. Many times chiropractors work with massage therapists, acupuncturists, homeopathic practitioners, counselors, and many other providers to treat the whole patient.
Chiropractic is a gateway to health. It looks at the whole patient and helps facilitate healing in whatever way is best for the individual. This is through the chiropractic adjustment and coordination of care in the vast array of health care providers available today.
Dr. Tony and Dr. Callie are constantly looking at new information that may help you on your way to health and wellness. Check back periodically to find out what they have found for you!