Healthy Tip and Recipe

The Importance of Hydration

Proper hydration is vital to staying healthy. Water is found in every cell of our body and is essential for maintaining fluid balance in our bodies.

Adequate hydration is important for controlling body temperature; assisting in insulating the body in cold weather; delivering nutrients to cells and carrying waste away; keeping the mouth, nose, eyes, and skin moist; ensuring the proper volume of blood, keeping the urinary tract flushed out and reducing the risk of urinary tract infections, which become more common as we age. Symptoms of dehydration:  The first symptom of dehydration is thirst. With age the sense of thirst diminishes so it is important to drink before you feel thirsty.

 With only 2-5% loss of body water, symptoms include dry mouth, flushed skin, headache, fatigue, and impaired physical performance.  A 6% loss may increase body temperature, heartrate, and breathing.  With an 8% loss of body water, one may experience dizziness, confusion, increased weakness, and labored breathing with simple daily activities.  A loss of 10% body water may cause muscle spasms, swollen tongue and delirium, and when the loss drops to 11% symptoms include poor circulation and failing kidney function. The recommended daily fluid intake is 48 to 64 ounces of water each day. Although that may sound like a lot of water, there are other ways to reach your daily requirement. Include milk, soup, fruits and vegetables with high water content and decaffeinated drinks.

Most important don’t wait for thirst or other symptoms of dehydration to take action. Prevent fluid loss by starting your morning with water and carrying a drink with you wherever you go. Be sure to drink extra water when you are exercising or the temperature is warm.

Creamy Grape Salad

INGREDIENTS

 2 pounds grapes: purple, green or mixed  4 oz cream cheese  8 oz plain Greek yogurt  ¼ cup sugar  1 tsp vanilla  ¼ cup chopped walnuts or pecans  brown sugar for sprinkling

INSTRUCTIONS

1. Wash and dry grapes well. Place into a large bowl. 2. Beat the cream cheese and sugar until fluffy. Add the Greek yogurt and vanilla.

Mix until well blended. 3. Poor the cream cheese mixture over the grapes and toss to coat. 4. Sprinkle with chopped nuts and a small amount of brown sugar. 5. Refrigerate until ready to serve.