Tag: Andrea Thrush

Wellness Corner: Hydration

by pagodapacers

by Andrea Thrush

It’s that time of the year where we will start seeing increasing temperatures and humidity. Regardless of current level of fitness, it is important to make sure we stay hydrated. This article is set up in sections, so it is easy for you to find the subtopics that apply the most to you and your situation/needs.

The basics

Did you know:

  • about 2/3 of your body weight is water (National Institutes of Health, 2023).
  • One study found a link between dehydration and the development of chronic diseases in middle-aged people (National Institutes of Health, 2023).

Proper hydration affects…

  • most of our body’s day-to-day functions (USATF, 2015)
  • athletic performance (USATF, 2015)
  • our overall health (CDC, 2024)
  • our athletic recovery (United States Olympic Committee Sports Dietitians, 2011).
  • our mood (CDC, 2024).
  • our ability to think clearly (CDC, 2024).
  • our chances of developing kidney stones and constipation (CDC, 2024)
  • The USATF (2015) claims that just a 1% decrease in hydration levels can lead up to a 6% reduced athletic performance.

How much water?

According to the CDC and the USATF, plain water (versus sports/electrolyte drinks) is all that is needed to maintain hydration levels, as long as we are eating normal meals.

The “eight cups a day” rule many of us learned is not accurate, because the amount any one of us needs can vary based on many factors, such as the weather for that day, what we eat, our weight, if we are traveling by plane, etc. Try to ensure you drink smaller amounts throughout the day (CDC), and increase the amount on hot, humid, or dry days, as well as on windy days (USATF, 2015).

The USATF (and other sources) claim that the “pee test” is the easiest way to see what our hydration status is (look at the color of your pee). They also note that some medications and B-complex vitamins can make your pee darker than it might normally be.

Image source: United States Olympic Committee Sports Dietitians. (2011). The goal is to be between 1 and 3.

Dangers: While drinking too little water can be dangerous, drinking too much at once can be dangerous as well (USATF, 2015). The CDC recommends that no one drink more than 48 oz (1½ quarts) per hour to avoid medical issues from drinking too much of ANY fluids (this includes sports drinks). This is due to salt levels in our blood becoming too low (CDC).

Drinking alcohol can lead to dehydration, and increase the chances of heat illness for 24 hours after drinking it (CDC) See below for information on heat stroke and heat exhaustion, which can happen at anytime (not just while exercising).

Signs of dehydration (according to the United States Olympic Committee Sports Dietitians):

  • Lack of concentration
  • Early fatigue
  • High perceived exertion in training
  • Trouble tolerating heat
  • Delayed recovery
  • Muscle cramps
  • Loss of body weight exceeding 3% of normal body weight (post-exercise)

Electrolytes: (calcium, potassium, phosphorus, chloride, magnesium, etc.)

We lose sodium and potassium the most when we sweat, so if you are exercising for long amounts of time, or in heat, consider replenishing electrolytes. Otherwise, it is likely not needed, and water should suffice (CDC, 2015).

You can play around and make your own:

Plain coconut water has sodium and potassium, as well as carbohydrates (check nutrition labels for varying amounts between brands).

OR

2 cups water, 2t sugar, 1/8 t salt, and a splash of fruit juice (Larson, 2016).

Take action: tips for increasing water intake

  • Carry a reusable water bottle with you (CDC, 2026).
  • Freeze water in freezer-safe bottles for ice-cold water all day (CDC, 2026).
  • Choose water over sugary drinks (CDC, 2026).
  • Opt for water when eating out (CDC, 2026).
  • Serve water during meals (CDC, 2026).
  • Add a wedge of lime or lemon to your water (CDC, 2026).
  • Try healthier beverage options, such as black coffee, plain tea, sparkling water (my son adds a touch of 100% juice to his), or flavored water (CDC, 2026).
  • You can set alarms as reminders (Mayo Clinic, 2023).
  • You can use a bottle that tracks your intake, so you can track your progress (Mayo Clinic, 2023). You could always just use paper and pencil to track progress, or an app. Some Garmin models have a feature where you can add your water intake on the screen of the watch. If getting enough water is a struggle, tracking progress can be motivating.
  • Make drinking water a part of your routine. This can include times such as when you first wake up, when you eat your meals, brush your teeth, or even when you use the bathroom (Mayo Clinic, 2023).
  • Make it social – challenge a friend, coworker, family member, etc. (Mayo Clinic, 2023).

Heat related illnesses

Heat Exhaustion

This happens when the body loses too much water and salt (CDC, 2026). According to the CDC, symptoms include:

  • Headache
  • Nausea
  • Dizziness
  • Weakness
  • Irritability
  • Thirst
  • Heavy sweating
  • Elevated body temperature
  • Decreased urine output

Heat Stroke

This is worse than heat exhaustion, and the body can no longer control its temperature (CDC, 2026). According to the CDC, symptoms include:

  • Confusion, altered mental status, slurred speech
  • Loss of consciousness (coma)
  • Hot, dry skin or profuse sweating
  • Seizures
  • Very high body temperature
  • Fatal if treatment delayed

If you or someone you are with experience either heat exhaustion or heat stroke, call 911. Get them out of the heat and into shade or AC. Help them drink some water, and try to help cool their body down by removing unnecessary clothing/layers (including shoes and socks), wetting their skin and clothes, and get air circulating if possible.

References/for more information:

(1) Centers for Disease Control. (n.d.) Heat Stress: Hydration. https://www.cdc.gov/niosh/mining/UserFiles/works/products/training/keepingcool/2017-126_hydration.pdf

(2) United States Track and Field. (2015). Track & Field Coaching Essentials: USA Track & Field Level 1 Coach Education Manual.

(3) United States Olympic Committee Sports Dietitians. (2011). Sports Nutrition – Fluid for Athletes. (provided by USATF Level 1 Coaching Credential program).

(4) US Centers for Disease Control and Prevention. (2026). Heat-related Illnesses. https://www.cdc.gov/niosh/heat-stress/about/illnesses.html

(5) US Centers for Disease Control and Prevention. (2024). Fast Facts: Data on Water Consumption. https://www.cdc.gov/nutrition/php/data-research/fast-facts-water-consumption.html

(6) Larson, A. (2016). Fuel For Sport: The Basics (Exercise Science Collection).

(7) Centers for Disease Control and Prevention. (2026). About Water and Healthier Drinks. https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html

(8) National Institutes of Health. (2023). Hydrating for Health: Why Drinking Water Is So Important. https://newsinhealth.nih.gov/2023/05/hydrating-health

(9) Mayo Clinic. (2023). Tips for drinking more water. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water

Wellness Corner: Curating a Positive Mindset in Today’s Society

by pagodapacers

by Andrea Thrush

What is Positive Psychology?

It is normal for the human brain to focus on the negative events, which is an evolutionary part of us that helped us survive as a species. In today’s world this tendency can lead us down the road to depression and anxiety (Seligman, 2011). However, we can help our brains see more of the positive in life and focus less on the negative!

Dr. Martin Seligman is considered one of the fathers of positive psychology. Positive psychology is about increasing our well-being and flourishing (Seligman, 2011). Well-being can be measured through our positive emotions, engagement, meaning, positive relationships, and accomplishment (Seligman, 2011).

“What Went Well?” – an exercise for savoring positive events and emotions

This article focuses on increasing positive emotion, through a practice called “what went well”. Becoming aware of and enjoying positive events and experiences is a skill that can be learned with practice.

Preferably every night about ten minutes before bed, write or type about three things that went well during the day. Big, small, and anywhere in between. Then include at least one of the following for each of the three things you listed:

·       Why did it happen?

·       What does it mean to you?

·       What did you learn from writing about it?

·       How did you or others contribute to it?

Try it for just a week and build from there. The longer and more consistently you practice, the better you will feel. Doing this before bed can help with your sleep, but it can be done whenever is easiest for you. 

If you would like, please share some of your entries with us on the Pacers Discussion Group page on Facebook over the next month!  Disclaimer:

If you feel you might be suffering from anxiety/and or depression, please seek professional medical help.

References

Seligman, M. (2011). Flourish. Free Press.

For more information:

University of Pennsylvania’s website: Authentic Happiness https://www.authentichappiness.sas.upenn.edu/

University of Pennsylvania’s Coursera Class – Foundations of Positive Psychology Specialization (I was able to audit this class for free in the past, but I do not know if it is still available for free). https://www.coursera.org/specializations/positivepsychology

Wellness Corner: Stress Management Using Data From Oura Ring

by pagodapacers

by Andrea Thrush

Part of the Pagoda Pacers’ mission states that the club will “educate the public on physical fitness and wellness.” According to the National Board for Health and Wellness Coaching (NBHWC), there are eight areas of wellness: social, physical, intellectual, occupational, financial, emotional, environmental, and spiritual (meaning purpose, peace, etc.). As such, I thought it might be nice to have a small article that relates to wellness included in the club’s newsletter that could be useful to many club members.

Stress falls under the emotional category. I started working at my current job over three years ago, and I am unable to wear my fitness watch due to regulations. I never liked wearing my Garmin while sleeping. For over a year, I have been meaning to purchase an Oura ring, and I finally bought one a little over two months ago. This ring measures sleep, heart rate variability (HRV), resting heart rate, body temperature, activity levels, and blood oxygen. After using it for awhile, it will tell you your chronotype. You can track your meals by typing or taking a picture of what you eat, and it will take into account timing of meals and such. Oura also syncs with Strava, Apple Health Kit, Google Health Connect, Headspace, myfitnesspal, Chronometer, and others.

I wore the ring for about a month to gather baseline data without changing any lifestyle habits, though I was not surprised by the results. Sleep was ok, and heart health is on point, but stress is at the high end. Part of this is the fact that I am on my feet all day at work, and it might be that the ring is reading a higher heart rate and not linking it to being active. Part of it is not giving myself enough time to relax and unwind after being active at work all day. It also showed that my stress levels were not recovering after my workouts.

The great thing about this ring is that you can tag various things that might affect your sleep and stress. There are premade tags, but you can create your own tags too. This allows you to see what affects your sleep and stress. For example, I spent almost an entire vacation day at home doing arts and crafts, and that significantly lowered my stress levels. Even one evening when doing about 40 minutes had positive effects on stress and sleep. The great thing is that with the ability to create your own tags, you can find what works for you. Being out in nature, mediation, breathing exercises, cuddling with your child or pet, journaling, and so much more.

Granted, you can often tell what works for you just by how you feel after certain activities. But there can be surprises. I thought that breathing exercises were helping me, but the data showed they were not. I have made a few changes over the last two weeks. I cut out harder workouts (for now). I want to try easier bike rides and see how my body’s stress levels respond to those, as opposed to runs. Arts and crafts have had a huge impact on lowering stress levels. Sitting in front of the TV “relaxing” does not. Journaling has also helped with stress levels. The experimenting is not over, by far! 

If you are looking for an alternative method to a smart watch for measuring and managing stress and sleep, an Oura ring may work for you.