Fortitude Fridays #64

read time: 6 mins

A few ideas as you head into the weekend.

Snapshot of Today:

  • Quote: Become Who You Want to Be.
  • Question: Positive Choice.
  • Book: Surviving the Extremes by Kenneth Kamler, M.D.
  • Tactic: The Importance of Hydration: Summer Edition.

 


 

Quote to Motivate:

First say to yourself what you would be; and then do what you have to do.

-Epictetus (Stoic Philosopher)

When we decide who we want to be and match our actions to that decision, we can be more steadfast and focused in our lives.

Decide first, then do.

 


 

Question To Ask:

What is one positive choice you can make today to improve yourself?

The best part of my job is helping people improve their lives. As a coach and nurse, I spend my days talking about health, goals, and growth. But here's the thing: self-improvement isn't about doing extreme things like daily cold plunges, waking up at 4 am, completing intense fitness challenges, or following trendy diets for a summer body.

Or maybe it is.

The real key to self-improvement is the SELF part. It's about meeting yourself exactly where YOU are right now, understanding your starting point and your goals. It's about choosing to be better than yesterday. Whatever that looks like for YOU.

Don't compare your Day 1 to someone else's Day 200 or to the best parts they show on social media.

Instead, ask yourself: 'What's one choice I can make today to improve myself?' Then do it. Again. And again. And again.

That's tried and true self-improvement.

To everyone making those small decisions today, I'm rooting for you, and I'm right there with you.

We've got this.

 


 

Book to Check Out:

Surviving the Extremes: What Happens to the Body and Mind at the Limits of Human Endurance

by Kenneth Kamler, M.D.

Kenneth Kamler, an American surgeon, explorer, and author renowned for his work in extreme medicine and exploration. This book delves into human endurance in some of the harshest environments on Earth, recounting survival tales and scientific studies from places such as the Amazon rainforest, the Antarctic, and the Sahara desert.

Kamler explores how the human body adapts to extreme conditions like hypothermia, dehydration, and oxygen deprivation, examining the mental and physical resilience needed to survive. By intertwining gripping stories with scientific insight, the book offers a deep understanding of both the limits and potential of human survival.

During my Wilderness First Responder class in the Adirondack Mountains back in 2005, my bunkmate finished reading this book and passed it on to me. The stories ignited my interest in emergency medicine and solidified my awe for the incredible capability of the mind and body to overcome any challenge when the will to survive is strong.

If you're fascinated by survival stories and medical non-fiction, "Surviving the Extremes" is right up your alley.


The Importance of Hydration: Summer Edition

Proper hydration is one of those topics everyone in the health industry talks about but few actually practice. My awareness of its importance began during an Outward Bound backpacking trip through the deserts of Utah in August when I was just 17. One evening, a fellow hiker in my group went into shock due to severe dehydration. We were in the middle of nowhere with no radios or satellite cell phones available—this was in 2000—and one of our instructors had to quickly hike nine miles to the nearest road to get help. Assisting the other instructor in caring for her through the night, I saw how quickly dehydration can escalate into a life-threatening situation. We finally got her evacuated, and she did fully recover in the hospital. However, this experience has stayed with me throughout my life and nursing career, reinforcing the vital need to maintain proper hydration.

As we head into the hot summer months here in the USA, I want to talk about hydration and provide some tips so we can all be better equipped to function at our best and have fun on hot days.

Understanding Hydration & Dehydration

Hydration isn't just about your thirst; it's about keeping your body functioning at its best. Water is a vital nutrient, making up approximately 60-80% of human cells and tissues. Proper hydration supports optimal muscle function and joint lubrication, helping you perform better during physical activities. Dehydration can impair cognitive abilities, affecting your concentration, mood, and memory. Water helps regulate your body temperature through sweating and heat dissipation, crucial for preventing overheating in hot weather. Water additionally plays an important role in maintaining healthy cellular function, including the buildup and breakdown of cellular components, chemical reactions, and protein structure and function. It acts as a solvent and can even function as an antioxidant, protecting cells from damage by free radicals.

Dehydration is a widespread issue affecting various segments of the population differently:

  • Up to 75% of Americans suffer from chronic dehydration due to insufficient daily water intake.
  • The elderly are particularly vulnerable, with 20-30% experiencing dehydration due to factors like decreased thirst sensation and mobility issues.
  • Among athletes and active individuals, about 50-60% face dehydration during training and competitions, especially in hot climates.
  • In hospitals, dehydration is a frequent concern, particularly among elderly patients, with around 20% affected.
  • Children are also at risk, particularly during illnesses that cause vomiting or diarrhea, impacting up to 17% of children with acute illnesses.

Signs and Symptoms of Dehydration

Dehydration occurs when your body loses more fluid than you take in. We lose water through sweat, urine, and even breathing, especially in hot weather or during physical exertion. Factors such as outdoor activities, high temperatures, certain medications, age, and medical conditions like diabetes can increase your risk of dehydration.

Recognizing these signs early can prevent serious health consequences. If severe dehydration is suspected, seek medical attention immediately. Here are the signs to watch out for:

  • Early Signs: Thirst, dry mouth and skin, dark yellow urine, fatigue, dizziness, headache, constipation.
  • Moderate to Severe Symptoms: Very dark urine, decreased urine output, rapid heartbeat and breathing, sunken eyes, dry, shriveled skin, low blood pressure, fever, confusion or irritability, severe dizziness, especially when standing, no tears when crying (in children), or unusual sleepiness (in children and infants).
  • Severe Dehydration (Medical Emergency): Extreme thirst, lack of sweating, very dry mouth and skin, little or no urination, sunken eyes and cheeks, rapid, weak pulse, fainting, delirium or unconsciousness.

Optimizing Hydration

Dehydration, even when mild, can impair physical performance, alertness, and cognitive focus, often resulting in "brain fog." To maintain proper hydration, it's recommended to drink about 8 ounces (237 mL) of fluid every hour for the first 10 hours after waking. This totals roughly 80 ounces throughout the day, which helps most people prevent dehydration. While drinking more during the day may increase trips to the restroom, this is generally normal and not harmful.

Exercise, Heat, and Hydration

Meeting your baseline hydration needs is essential, but factors such as exercise, heat, dry environments, and caffeine intake can increase these requirements.

For exercise, use the Galpin Equation as a guideline for additional fluid intake:

  • Divide your body weight in pounds by 30 to determine the ounces to consume every 15-20 minutes.
  • Multiply your body weight in kilograms by 2 to determine the milliliters to consume every 15-20 minutes.

In hot temperatures or during heavy sweating, increase these guidelines by an additional 50-100%. For every 20-30 minutes spent in a sauna, consume an extra 8-16 ounces of fluid. Keep in mind that caffeine is a diuretic, so increase water intake accordingly. If you drink an 8-ounce coffee, follow it with 16 ounces of water, ideally with low or no-sugar electrolytes such as LMNT or Liquid IV.

Staying Hydrated in the Summer

Incorporating these simple tactics into your daily routine can help ensure you stay hydrated and healthy during the hot summer months:

  • Drink Water Regularly: Carry a water bottle with you and take sips throughout the day. Set reminders on your phone to help you remember to drink water.
  • Eat Hydrating Foods: Include fruits and vegetables with high water content, such as watermelon, cucumbers, oranges, and strawberries, in your diet.
  • Infuse Your Water: Add slices of fruits, vegetables, or herbs (like lemon, cucumber, or mint) to your water. You can use no-sugar flavor enhancers like Stur and True Lemon to encourage consumption.
  • Limit Sugary and Caffeinated Drinks: Reduce intake of sodas, energy drinks, and coffee as they can contribute to dehydration.
  • Drink Before You’re Thirsty: Don’t wait until you feel thirsty to drink water; thirst is a late indicator of dehydration.
  • Monitor Your Urine: Aim for pale yellow urine as a sign of adequate hydration.
  • Hydrate Before, During, and After Exercise: Drink water before starting your workout, sip water during, and rehydrate afterward.
  • Use Hydration Apps: Utilize apps that track your water intake and remind you to drink water.
  • Take Water Breaks: Take regular breaks during outdoor activities to drink water.
  • Limit Alcohol: Alcohol is dehydrating, so limit its consumption and alternate with water if you do drink.
  • Start and End Your Day with Water: Begin your day with a glass of water and drink another before bed.
  • Keep Water Accessible: Place water bottles or pitchers in easily accessible locations at home and work.
  • Drink Cold Water: Cold water can be more refreshing and encourage more frequent drinking.
  • Wear Lightweight, Breathable Clothing: Dress in light, breathable fabrics to reduce sweating and the need for extra hydration.

Bringing It Home:

Staying well-hydrated is crucial for maintaining good health, particularly as temperatures increase. Hydration not only helps prevent serious health issues and enhances physical and mental performance but also plays a vital role in daily life. Whether you're at home, work, or being active, prioritize hydration. Simple habits like carrying a water bottle, eating hydrating foods, and recognizing signs of dehydration are key to meeting your body's fundamental needs. Remember, staying hydrated isn't just about comfort—it's essential for your health and wellness.


Thanks for reading! I hope you have a marvelous weekend. Until next week...

You got this,

 

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