Working out or even existing in Houston's summer heat means more sweat which makes it easier to become dehydrated. Here are a few steps on how to hydrate for effective and safe workouts.

BEFORE:
The key is to drink throughout the day, monitoring  your level of hydration by how often you need to urinate and the color of your urine. Urinating around seven times a day is optimal and it should appear clear to straw colored. The darker the color the more dehydrated you are.

DURING:
How much water you need depends on how much one sweats. A good rule to go by is to drink when u are thirsty and to take several sips during you work out. Sport drinks with electrolytes are usually not needed unless you are performing vigorous activities and more than hour. You may also want to dilute them.

AFTER:
One way to tell how much water you need to drink post-workout is to weigh yourself before and after and see how much you lost. For every pound you lost through sweat one should drink 20-24 ounces of fluid throughout the rest of the day.

​​Probiotics and Health
What is a probiotic?
A probiotic is a substance that promotes a healthy digestive system.  They can be the “good” bacteria and yeasts that keep you healthy.

Why do we need probiotics?
 We can lose the “good” bacteria in our body when we take an antibiotic for an infection.

Which types of bacteria are considered “good”?
Lactobacillus is the most common and is found in yogurt.
Bifidobacterium is found in some dairy products.
These may help in diarrhea and irritable bowel syndrome

What will a probiotic do for you?
In general these “good” bacteria help you process your food.

How do they help us?
They may help with digestive system problems like antibiotic-related diarrhea, or irritable bowel syndrome or in prevention of illness such as colds or urinary system health.

​There are supplements available at most pharmacies and the health food areas of most grocery stores.  Probiotics are also available as gummies!  Yum!
Keep your digestive system healthy with probiotics!

We all have heard of R.I.C.E. Rest, Ice, Compression, Elevation. When you first injure yourself it is always a good idea to use ice. Here are a few things you need to know about using ice.

1. Never put ice directly on your skin. Always use a layer between your skin. A thin T-shirt or a paper towel works well. We do this because sometimes the condensation from the ice pack can freeze to your skin. 

2. Ice for 15 minutes at a time then remove and wait a hour. You can repeat the ice again every hour as needed. We can do this for several hours when the pain, swelling or injury is acute. 

Many foods marketed as cholesterol-free snacks can still have too much fat and sugar. Salt is another flavor saver. Removing fat and sugar from snacks one can see increased sodium content. Salt helps you retain water. 

Try fresh and natural snacks instead. My favorite is stopping by grocery store and getting a piece of fruit and yogurt. HEB has great Greek yogurt at a good price with plenty of protein. It saves money and is healthier than most processed food.
This combo below is less than 200 calories together.
​
Plain Greek yogurt
Nutrition Facts
Serving Size 1 serving (170 g)
Per Serving % Daily Value*Calories 100
Calories from Fat 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 60mg 2%
Potassium 240mg 7%
Carbohydrates 6g 2%
Dietary Fiber 0g 0%
Sugars 6g
Protein 18g
Vitamin A 0% · Vitamin C 0%
Calcium 20% · Iron 0%

Gala Apple
80 Calories
Nutrition Facts
Serving Size 1 serving (154 g)
Per Serving % Daily Value*Calories 80
Calories from Fat 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 0mg 0%
Potassium 170mg 5%
Carbohydrates 22g 7%
Dietary Fiber 5g 20%
Sugars 16g
Protein 0g
Vitamin A 2% · Vitamin C 8%
Calcium 0% · Iron 2%

Choose a variety of fiber sources, like berries, oatmeal, beans, whole grains and cereal to help lower your cholesterol level.