Staying Hydrated in the Winter

Sometimes it doesn't seem as obvious to stay hydrated during the winter.  I don't feel like I'm sweating walking the dogs - even tho I have 3+ layers on - and nor during my private sessions with Annie and she gives me a good workout every time.

You probably crave water during an Urbancore jump board class or while your bootie is shaping up during the early morning boot camp sessions.  But maybe don't notice your thirst developing as much during a private session...or when walking the dogs.

Bottom line:  stay hydrated even during the winter months.  You can consume your fluids by eating fresh vegetables, drinking water or tea, or making a low-fat soup like the Red Lentil Soup Allison posted on January 1, 2013.  It is delicious!!

If you keep the fluids flowing you may notice your skin and lips will feel better even in the extreme dryness of the near-zero weather we're enduring.

P.S. Spring is around the corner!


 

Depths of Winter

We are in the throws of winter (minus the snow thus far) and that means limited sun exposure which can compromise your Vitamin D absorption.  There is no agreement on the best way to make sure you get enough vitamin D.  Since we live above 42' latitude (if you're in Chicago) and don't have access to much sun from November to March you might want to monitor how much vitamin D you're getting from what you're consuming.

Basic Nutrition Review of Vitamin D
1. It keeps blood levels of calcium and phosphorus and helps the body utilize these two minerals. So, it plays a key role in building bones and teeth.
2. It may have a beneficial effect on the immune system.
3. It may reduce the risk of osteoporosis and there may be a link between vitamin D and a reduced risk of colon cancer.

The Journal of Clinical Endocrinology and Metabolism current guidelines for vitamin D supplement is: Adults aged 19-15 require at least 600 IU/d of vitamin D to maximize bone health and muscle function.
Adults aged 50-70 and 70+ require at least 600 and 800 IU/d respectively.
To get your blood levels above a recommended level you may have to take 1500-2000 IU/d.
Read the full PDF guidelines for Evaluation, Treatment, and Prevention of Vitamin D Deficiency.


You can also get vitamin D from fatty fish, e.g. salmon or fortified foods such as milk, cereals, breads, and flours.  I've been drinking almond milk which has as much vitamin D as cow's milk and it's delicious.