Our Community
>>> Waste not: Check out free composting workshop
Learn how you can reduce garden waste while creating soil rich in nutrients at a free composting workshop hosted by the District of Central Saanich at the Central Saanich Cultural Centre in Brentwood Bay on Wednesday.
>>> Victoria resident receives Courage to Come Back award
A Victoria resident’s story of overcoming adversity earned her a Courage to Come Back award at Coast Mental Health’s gala in Vancouver in May.
Baylie McKnight, founder of the Borderline Personality Disorder Society of B.C., received the award in the mental-health category.
Borderline Personality Disorder is a mental-health condition that usually manifests in early adulthood. It’s characterized by mood swings, impulsiveness and selfinjury, among other issues. The condition makes it hard to function in everyday life.
McKnight, who believes she may have had the disorder when she was as young as 11, ended up on drugs and living in the Downtown Eastside by the time she was 14.
After she was diagnosed at age 18, she decided to get clean. After volunteering to do street outreach, she went back to school, eventually obtaining a master’s degree in clinical social work.
She, along with Elizabeth Bogod, founded a support group in 2010 to address gaps in service and help those with the condition.
Today, her organization offers support groups in Victoria, Nanaimo, Vancouver and New Westminster, gives presentations in schools and advocates to end the stigma around the condition.
“This award is meaningful to me because it offers hope to people living with borderline personality disorder and their loved ones. It also raises awareness around the disorder, which is often misunderstood and stigmatized. I believe with my sharing my story, the community at large can see that people living with BPD can live meaningful lives,” said McKnight. “It also gives pause to myself about where I have been in my own mental-health journey and continued purpose in supporting our community.”
• For more information, go to bpdbc.ca
The 90-minute event is being held in partnership with the Compost Education Centre and the Central Saanich Community Gardens Society.
“Composting is a great way to reduce waste, improve the soil, and encourage sustainability in your home as we continue to work toward climate resiliency as a community,” said Mayor Ryan Windsor. “This workshop will provide valuable information on how to become better environmental stewards.”
The workshop includes a presentation indoors and an outdoor composting demonstration at the Central Saanich Community Garden, next to the building.
Participants will also be entered to win an Earth Machine backyard composter.
The free workshop is only open to Central Saanich residents. It runs 6:30 to 8 p.m. in Room A at the Cultural Centre, 1209 Clarke Rd. in Brentwood Bay.
Residents can register online or in person at Central Saanich Municipal Hall.
• For more information, or to register, go to letstalkcentralsaanich.ca/events/composting-basics-workshop.
>>> Indigenous Peoples culture in spotlight for three-day event
Salt Spring Island is hosting an Indigenous Peoples Weekend, a three-day event that showcases Indigenous arts and culture, at venues across the island, June 21 to 23.
There will be more than 17 events that celebrate Indigenous arts and culture, including an Indigenous art market, a community potluck, readings, tours, artist demonstrations and a live music event that will be live-streamed.
All Nations and Tribes whose territory includes Salt Spring have been invited, with representatives of the Penálaxeth’ (Penelakut), Quw’utsun (Cowichan) and SȾÁUTW (Tsawout) expected to be in attendance.
The majority of the events are free, while admission for others ranges from $35 to $85. The event runs Friday, June 21 (National Indigenous Peoples Day) to Sunday, June 23 at various venues on Salt Spring Island.
• For more information, go to gulfislandevents.com/ indigenous-peoples-weekend.
>>> Vote for a sea shanty, boost education programs
Vote for your favourite sea shanty, be it Blow the Man Down, Jack Was Ev’ry Inch a Sailor, The Wellerman or Leave Her, Johnny at the Maritime Museum’s Sea Song Showdown fundraiser, now until June 24.
The goal of the campaign is to raise $10,000 by June 24 while sharing maritime music. People can vote for their favourite sea song every week, with eight classics performed by local maritime organizations and the museum staff.
Proceeds from the fundraiser will go toward school and group education programs, memory and reminiscence programs, Museum Tots, Salty Sundays, Maritime Masterclasses, workshops for maritime crafts, oral history and collections videos and behindthe-scene collection tours.
For more information, go to mmbc.bc.ca/sea-songshowdown-fundraiser-launches
>>> Threshold Housing serves homeless youth at risk
Threshold Housing Society is dedicating the next two months to #SafeatHomewithPride, a campaign that raises awareness of youth experiencing homelessness who identify as 2SLGBTQIA+.
According to the 2023 Point in Time Count, people of all ages who identified as 2SLGBTQIA+ were more likely to have first experienced homelessness under the age of 24, with 31 per cent of youth interviewed identifying as 2SLGBTQIA+.
Threshold serves at-risk youth ages 15-24 who are experiencing homelessness, aging out of care or fleeing violence in the home, with its Family and Natural Supports program providing 300 in-house counselling sessions last year.
There is an ongoing wait list of 86 youth trying to access safe housing, with 45 per cent of youth in all its housing programs identifying as part of the 2SLGBTQIA+ community.
• For more information, or to donate, go to thresholdhousing.ca.
parrais@timescolonist.com
Island Voices
Why monitoring faraway mountain reservoirs is important
We’ve become accustomed to hearing about how much freshwater is available in our community drinkingwater sources.
The Capital Regional District has monitored the water amounts in the Sooke and Goldstream reservoirs for years, publishing weekly summaries.
Other regional districts, including the Cowichan Valley Regional District and Metro Vancouver, also report on their reservoir levels, and the federal government monitors and provides real-time measurements of flows in the province’s rivers.
In tracking those metrics, regional governments and the province can base directives and guidelines for use on evidence and emerging trends. They can more easily justify the Stage 1 water restrictions applied annually in this region or the Stage 3 and 4 restrictions implemented in much of B.C. last summer.
They can identify and quickly estimate impacts of water main breaks, as happened last week in Calgary. They can better assess community, safety and ecosystem impacts and determine when additional treatment levels or boil-water advisories are needed.
Humans measure what we value. We also value what we measure. The very act of measuring confers perceived value to whatever it is we’re measuring. If we pay that much attention to something, well, it must be important.
But the real value in measuring comes with knowledge. If we don’t know how much there is of something, it’s easy to assume more exists than actually is available or that supplies are easier to replenish than they actually are.
Water has always been important to and for humans. Despite this, it’s only relatively recently that regularly measuring its availability, quantity and quality has been deemed important in much of North America.
In B.C., the monitoring has been restricted mostly to local and regional scales.
That approach is shortsighted. Rivers tie the province’s high mountain peaks to its lowlands and coasts, often hundreds of kilometres away. The mountains’ seasonal snowpacks and glaciers serve as freshwater reservoirs for farms, forests and communities along the rivers’ lengths.
Those freshwater storehouses buffer downstream ecosystems by refreshing rivers with cool, plentiful water in months when air temperatures are high and water levels tend to be at their lowest.
Thanks to a project out of the University of Northern B.C., Vancouver Island University and the Hakai Institute, the health, quantity and mass of faraway mountain reservoirs has been monitored in recent years. Researchers are using aircraft-based remote sensing to accurately determine seasonal snowpack across entire watersheds in the province.
The plane flies over watershed areas when there is no snow to obtain bare Earth measurements and again when there is snow.
Researchers then subtract the no-snow measurements from the snow measurements to estimate snow depths across entire landscapes that are otherwise difficult to access, particularly in winter.
On-the-spot snow and ice core sampling provides snow density information that, combined with the snow-cover estimates, yields the mass of snow and ice.
“We can get a number now for how many million cubic metres of water are stored in the snowpack,” says Bill Floyd, a B.C. Ministry of Forests research hydrologist and Vancouver Island University geography adjunct professor involved in the study.
“We’ve been able to show in these watersheds that snow makes up a significant component for the
Snowpack on the Olympic Mountains. Researchers are using aircraft-based remote sensing to accurately determine seasonal snowpack across entire watersheds in the province, as part of a project out of the University of Northern B.C., Vancouver Island University and the Hakai Institute, writes Monique Keiran.
DARREN STONE, TIMES COLONIST
five years we’ve measured.”
The data provides snowpack storage amounts for all the watershed sites they’ve studied, allowing water-supply managers to assess and balance water needs and determine water-restriction levels and timing.
The project also allows the researchers to assess how important the glaciers are for runoff, how these frozen reservoirs are changing through time as climate warms, and even how soot from recent wildfires affects melt rates and timing.
Measuring isn’t enough, of course. Once critical resources, including freshwater, are shown to be depleting, action to safeguard them is also needed.
According to a 2023 study out of the University of Northern B.C., 80 per cent of Western Canada’s glaciers will disappear by the end of the century.
By analyzing 440,000 satellite images, the researchers concluded about half the world’s glaciers are expected to disappear within 80 years, with B.C.’s smaller ice masses among the first casualties.
Without reliable distant snowpacks and ice reservoirs to feed our rivers, the impacts of local summer temperatures and drought will become magnified and ever-available clean drinking water will become less reliable.
keiran_monique@rocketmail.com
MONIQUE KEIRAN
We are deeply connected to and kin with all of life
Two weeks ago, I ended my column on values fit for the 21st century by stating that we have a set of values that are not fit for purpose today.
One of those unfit value sets relates to our relationship with nature, which is rooted in a sense that we are separate from and indeed superior to nature. We believe we can manipulate and manage nature for the benefit of our societies and our economies.
In a very real sense, we are indeed separated from nature. In North America we are 80 per cent urbanised and we spend 90 per cent of our time indoors — and a further five per cent in cars and other vehicles.
So we — and especially our children — have very little contact with nature, and most of that is a constrained form of nature in an urban setting. Moreover, in economic terms we discount nature. A forest has no economic value until it is cut down and turned into lumber or paper.
The pollution of air, water and land, especially well away from us, is considered an externality, not factored
into our economic models and measures, “for no better reason,” wrote the late Herman Daly, a leading proponent of an economics of wellbeing, “than because we have made no provision for them in our economic models.”
But this set of values is incompatible with our survival. So the first of four sets of value transformations I propose is the need to (re)establish a sense of reverence for the Earth and all it contains, an awareness of a connection to nature that is both rooted in ecological reality and is, at its heart, spiritual.
Duwamish Chief Seattle reportedly said almost two centuries ago, “we are part of the great web of life, and whatever we do to the web of life, we do to ourselves.”
We need to recognize that simple fact and acknowledge that ecosystems and the species they contain have intrinsic worth, that nature has rights, that other species have rights, and we owe them justice.
All of this has enormous resonance with long-held Indigenous world views and traditional teachings.
I was powerfully struck by this point from the Truth and Reconciliation Commission’s final report in 2015: “Reconciliation between Aboriginal and non-Aboriginal Canadians, from an Aboriginal perspective, also requires reconciliation with the natural world. If human beings resolve problems between themselves but continue to destroy the natural world, then reconciliation remains incomplete. This is a perspective that we as commissioners have repeatedly heard: that reconciliation will never occur unless we are also reconciled with the earth.”
I am also moved by the oft-heard concept among Indigenous people of “all our relations” — that we are deeply connected to and kin with all of life — something modern DNA studies show to be true to a remarkable degree.
Now I am not Indigenous, but I am a member of a Global Working Group of the International Union of Health Promotion and Education (IUHPE) that is Indigenous-led and focused on what
In North America, we are 80 per cent urbanised and we spend 90 per cent of our time indoors — and a further five per cent in cars and other vehicles — which separates us from nature, writes Trevor Hancock.
DARRYL DYCK, THE CANADIAN PRESS
Indigenous perspectives and spirituality bring to our understanding of planetary health — the health of human civilizations and the natural systems that support them.
We just authored for IUHPE a position statement on planetary health promotion and Indigenous world views and knowledges.
In it, we stated: “Viewing humanity as deeply connected with the environment is a central element of Indigenous knowledge systems. This interdependence is not a romanticized version of the environment, but one that is perceived through a worldview that our health is tied to the health of the planet. We cannot separate human and ecosystem wellbeing in this interconnected paradigm.”
We also explicitly connected Indigenous world views and knowledges with spiritual approaches: “Spirituality is another facet of human life that offers pathways to re-engage with humanity’s deep connection with the natural world, and to foster environmental awareness, activism and wellbeing in ways that can enhance both health promotion and planetary health.”
Whether we approach the issue of a reverence for nature through ecological science, Indigenous values or spirituality does not matter.
The point is to see ourselves in context, and with humility, as just one small part of the global ecosystem that sustains us, and all of life. thancock@uvic.ca
Dr. Trevor Hancock is a retired professor and senior scholar at the University of Victoria’s School of Public Health and Social Policy.
TREVOR HANCOCK
VICTORIA SKA & REGGAE FESTIVAL
June 19–23, Victoria victoriaskafest.ca
The multi-day event dubbed “the Festival of the People” has earned its reputation over two and a half decades, and remains one of the city’s top draws each summer. Once dedicated exclusively to ska music and all its forms, the Victoria Ska & Reggae Festival has broadened its scope for its 25th anniversary and will welcome everything from U.S. third-wave ska-punk acts (Less Than Jake, The Suicide Machines) and hip-hop (Dead Prez) to Jamaican and Chilean reggae.
TD VICTORIA INTERNATIONAL JAZZ FESTIVAL
June 21-30, Victoria jazzvictoria.ca
Jazzfest’s main stage programming at the Royal Theatre gets underway with Booker T’s Stax Revue — a tribute to Memphis soul by one of the city’s own, the iconic Booker T. Jones — but there’s plenty more to discover, from singers Veronica Swift, Morgan James and Take 6 to Grammy-winning pianist Cory Henry and Canadian saxophonist Scott Hamilton, among more than 100 others. The festival’s 40th anniversary is expected to have an economic impact of well over $5.5 million, according to organizers, so there’s value here above and beyond what is presented on stage.
Cover photo: The Victoria Ska & Reggae Festival will feature everything from U.S. third-wave ska-punk acts to Jamaican and Chilean reggae and hip-hop, including Dead Prez, who play Ship Point on June 22. SUBMITTED
Jazzfest’s main stage programming at the Royal Theatre gets underway on June 21 with Booker T’s Stax Revue — a tribute to Memphis soul by one of the city’s own, the iconic Booker T. Jones. SUBMITTED
A regal figure waves to the crowd at the 2023 Pride parade in Victoria. This year’s event is set for July 7.
LAM, TIMES COLONIST
VICTORIA PRIDE FESTIVAL
June 27–July 7, Victoria victoriapridesociety.org
The 11-day Victoria Pride Festival continues to grow its audience. With upwards of 40,000 expected to be in attendance July 7, the festival-closing parade and party will turn McDonald Park in James Bay into a rainbow-coloured cultural celebration the size of a small city. Pride Week, now one of the signature events of the summer, features the popular Memorial Drag Ball Game (July 1) and Pride in the Word (July 5), among other events, so the footprint extends well beyond the parade.
ADRIAN
Festival summer
CANADA DAY VICTORIA
July 1, Victoria canadadayvictoria.ca
Canada Day festivities in the Inner Harbour last year. This year’s event will include musical performances by DJ Shub, Hey Ocean, Mauvey, Posh Coat and Yvonne Kushe and a choreographed drone show.
ADRIAN LAM, TIMES COLONIST
More than 60,000 revellers are expected to attend this City of Victoria event, which appears to be back on solid ground after a brief period of upheaval. Among the components this year are musical performances (DJ Shub, Hey Ocean, Mauvey, Posh Coat, Yvonne Kushe, Lekwungen Traditional Dancers), cultural programming, family activities, an international food village, and a choreographed drone show. The cake-topper is the fireworks display, which remains the most picturesque way to close out the nation’s holiday. It’s an impressive day of activities, all designed with families in mind.
who are among the performers on tap for the Phillips Backyard Concert Series, which runs July 5-7 and Aug. 9-11. ERIC
PHILLIPS BACKYARD CONCERT SERIES
July 5-7 and Aug. 9-11, Victoria phillipsbackyard.com
It’s been a steady progression for the Phillips Backyard Concert Series, and producers of this year’s event have outdone themselves, with an assembly of headliners who have a combined 11 Grammy Award nominations and more than 7.5-billion collective streams on Spotify. Split into two three-day festivals, the series is working with a footprint that can accommodate up to 5,000 fans daily, and a lineup that includes Black Pumas, Jungle, Earl Sweatshirt, Orville Peck, Saint Motel and Jessie Reyez, among others.
Adrian Quesada, left, and Eric Burton of Black Pumas,
GAY, AP
Festival summer Islander
VANCOUVER ISLAND MUSIC FESTIVAL
July 12-14, Courtenay islandmusicfest.com
This mid-Island gem held on the Comox Valley Exhibition Grounds is expected to sell out, which isn’t unusual. The lineup for the region’s biggest and best approximation of the traditional folk festival (which hosted Sarah McLachlan in 2023) is one of its best in years, which should make tickets even more difficult to procure. Lucinda Williams, Béla Fleck, Zakir Hussain, Leo Kottke, Daniel Lanois and Milk Carton Kids lead the way, but there are plenty of other acts that move the needle for MusicFest’s 30th anniversary.
TD ART GALLERY PAINT-IN
July 20, Victoria aggv.ca
This one-day event on Moss Street between Fort Street and Dallas Road enjoys a dedicated, fervent audience, attracting more than 40,000 visitors annually. The largest summer arts festival on Vancouver Island will celebrate its 35th anniversary next month, with the works of more than 160 artists on display on the street, along with a family-friendly beer garden with live music. Full details will be announced closer to the event, though thousands will already have this item etched onto their summer calendars.
People walk and browse the art exhibits, merchants and food vendors during The TD Art Gallery Paint-In along Moss Street last year. This year’s event is set for July 20.
Violinist Julia Wedman is one of the featured performers at the Symphony in the Summer festival July 24-Aug. 3. The festival includes a collection of six ticketed and two free concerts in locales ranging from Christ Church Cathedral and The Atrium to Butchart Gardens and Beacon Hill Park. SUBMITTED
SYMPHONY IN THE SUMMER FESTIVAL
July 24-Aug. 3, Victoria victoriasymphony.ca
This Victoria Symphony festival includes a collection of six ticketed and two free concerts, putting the orchestra and its guests (including violinist Julia Wedman, soprano Lucia Cesaroni and baritone Justin Welsh) in some stunning locales during its 11-day run, from Christ Church Cathedral and The Atrium to Butchart Gardens and Beacon Hill Park. The series also travels to Qualicum Beach Civic Centre on July 28, providing some breadth to what is quickly becoming a dependable summer-season entry.
Lucinda Williams is one of the headliners at the Vancouver Island Music Festival July 12-14 in Courtenay. DANNY CLINCH
ADRIAN LAM, TIMES COLONIST
Festival summer
RIFFLANDIA Sept. 13-15, Victoria rifflandia.com
The upcoming edition of Rifflandia will be held entirely on the Matullia Lands in Rock Bay, where a portion of the multi-day music festival was held in 2023. Royal Athletic Park will be missed, but Rifflandia’s producers always have an eye on re-invention, so expect to be wowed by its new permanent home. The programming favours throwback acts like Ja Rule, De La Soul, and C+C Music Factory this year, but there are more than enough contemporary performers (Feist, The Beaches, Rezz, Oliver Tree) to keep all manner of music fans satisfied in 2024.
Feist is one of the featured performers at Rifflanida, set for Sept. 13-15 on the Matullia Lands in Rock Bay, where a portion of the music festival was held in 2023.
SARA MELVIN, COLBY RICHARDSSON
NEW YORK TIMES CROSSWORD
TYPECASTING
By Luke K. Schreiber / Edited by Joel Fagliano
ACROSS
1 One way to order coffee
6 Nike competitor
11 Supporting character in costume?
17 Relieves
19 Kiwi or cassowary
21 VCR medium
22 “RUFFALO” and “TWAIN”?
24 Make comfier over time, as clothes
25 Receptacle for remains
26 Meat-and-pastry dish
27 Attempt to pull apart
29 Number that looks like 16-Down in binary code
30 Not eliminated yet
32 Support for a swing
33 HARLO and SMAR?
36 Drinker’s structure made from stacked cans
39 Famed San Francisco theater, with “the”
40 Like loose gemstones
41 “Sign me up!”
42 “____ All That,” 2021 rom-com remake
43 Rip-offs at the movies
45 Norse goddess of death
46 LORD and KEMP?
51 Camera type, for short
52 Only
53 Flavoring for ouzo or sambuca
54 Stops
56 Words of decree
58 ____ check
59 Diego Rivera’s “The Allegory of California,” for one
60 Metal coatings
63 *O’NEIL* and *ROGERS*?
66 CEEEEENA and LENNNNNON?
70 Cutting tool with a reinforced spine
72 ____ fritas (Cuban French fries)
73 Cry of surprise upon discovering the culprit
74 Sole survivor in “Reservoir Dogs”
77 Reply to a doubter
79 Baseball award given to Shohei Ohtani in ‘23
81 Votes of c onfidence
82 Place for a stirrup
85 WILDERODDENBERRY?
87 Standard to exceed, metaphorically
88 Like security systems
90 Solar-wind particle
91 Glow
92 Go with the flow
94 Part of a flight in which seatbelts must be worn
96 Portrayer of the show creator in “The Truman Show”
100 S-O-L-O and L-A-NG-E?
102 “Pshaw!”
DIAGRAMLESS, 21 X
103 “Great” child detective
104 When repeated, nickname for Time’s 2023 Person of the Year
105 Younger Jetson kid
106 Have the nerve
109 Moo goo ____ pan
110 “Got it now”
112 RU$$ELL and BLA$$?
115 ____-than-thou
116 Peaceful
117 Set one’s sights
118 Something found beneath an arch
119 Leaders of the fam, with “the”
120 “Lovergirl” singer Marie
DOWN
1 Title spy in a Robert Ludlum series
2 Canadian dollar coin
3 QB stat: Abbr.
4 Cause to crack
5 High-fat weightloss diet, for short
6 Golfer Palmer, familiarly
7 “Ditto!”
8 Give ____ go
9 Wispy cloud
10 Half of a Caribbean nation
11 Workweek inits.
12 Roman farewell
13 The “S” of New York City’s SIR train line
14 Auto refreshes?
15 Classic novel set in rural Nebraska
16 See 29-Across
21
17 Kind of kick in football 18 Easy mark
Pope who met with Attila the Hun
French female friend
Max’s counterpart
Looney Tunes turtle
Gets to vote
Takes along
Sticky situations
Mole or mile
Glam rock? 49 Preserves in slices, as meat
Big name in motor oil 52 Soybean product
First sultan of both Syria and Egypt 57 Cap worn by dervishes 59 Person cleaning a horse’s stable
The weather is a classically
By Myles Mellor
By K.A. Curtin
Whent he su m mer he at fi na l ly a r r ive s, what a re be st prac t ic e s for st ay i ng hyd rated a s we r u n or exerci se? Ju st a s we may be subjec t to c old bla st s of w i nd a nd ra i n here on t he we st c oa st, we c a n a lso fa st for wa rd to abnor ma l ly hot temperat u re s t hat c a n zap you r ener g y A lt houg h it w i l l va r y f rom per son to per son, t here a re some genera l spor t s nut r it ion rec om mend at ions for t he t y pe s a nd a mou nt of flu id i nt a ke before, du r i ng, a nd a f ter exerci si ng i n hot we at her. Given t hat ou r bod ie s c onsi st of approx i mately 60% water, e ver yone ha s a ve sted i ntere st i n keepi ng th i r st at bay Water i s e ssent ia l to t he smoot h work i ng s of ou r bod ie s It i s a c ondu it, a n el i m i nator, a d ige st ion a id, a nd a lubr ic ator. In blood, water t ra nspor t s g luc ose, fat s, a nd ox ygen to work i ng mu scle s a nd c a r r ie s away met abol ic by-produc t s such a s c a rbon d iox ide a nd lac t ic acid. We a re told t hat i f we get to t he poi nt where we feel ver y t h i r st y, ou r bod ie s a re a l re ady dehyd rated so t he be st prac t ic e wou ld be proac t ive c onsi stenc y to ma i nt a i n home ost a si s wh i le exerci si ng
About t wo hours a head of your workout or event, dr ink t wo to t hree glasses of water and t hen anot her cup or t wo just before star t ing, according to Nanc y Clark’s Spor ts Nutr it ion Guidebook. When you are doing hard exercise like r unning, t he body generates an enor mous amount of heat t hat is dissipated by sweat ing. A s sweat evaporates, it cools t he sk in which, in t ur n, cools t he blood Par t of k now ing how much to dr ink stems f rom discover ing your sweat rate One met hod is to
weigh yourself nude before and af ter an hour of exercise For ever y pound lost, dr ink 13-16 ounces of water. To proact ively keep your body well-hydrated dur ing your workout, dev ise a dr ink ing plan t hat w ill have you ingest ing what your body usua lly sweats out Env ironment ( hot or cold), intensit y and durat ion of t he exercise, and sweat rate a ll influence a person ’ s opt ima l amount of water inta ke. Ma k ing a point of hydrat ing in plent y of t ime to eliminate t he excess before exercising is a bit of tr ia l and er ror. Idea lly t he goa l is to prepare t he body w it h enough water and sodium, and somet imes a lit t le c affeine, to enhance per for mance.
O verhydrat ing c an dilute your blood sodium Cont inuing to g uzzle water dur ing and af ter exercising w it hout replenishing sa lt reser ves c an move you towards let ha l hy ponatremia. If you a re exerci si ng ha rd or long enoug h to r i sk dehyd rat ion, t he spor t s d r i n k is t he e a sie st way to replac e losse s of sod iu m a nd pot a ssiu m, wh i le a lso prov id i ng c a rbohyd rate s for ener g y. There a re scient i fic rat ios you c a n fol low, but you w i l l have to d i sc over what you r body w i l l tolerate Water a nd nut r ient i nt a ke shou ld a lway s be pa r t of you r t ra i n i ng so t hat you do not have a ny u nwelc ome su r pr i se s i n
a n e vent A f ter a rac e or i ntense workout, hyd rat i ng t h roug h food a nd water shou ld c ont i nue to replac e s we at loss a nd help mu scle s to repa i r a nd g row st ronger w it h t he add it ion of protei n Pay i ng close at tent ion to t he a mou nt you d r i nk is a lso i mpor t a nt i f you r body ’ s t h i r st
mecha n i sm i s not rel iable. Nor ma l ly t he sensat ion of t h i r st i s t r ig gered when s we at loss ma ke s t he blood more c onc ent rated a nd h ig her i n sod iu m. Howe ver, it c a n be blu nted or ig nored by at h lete s i n t he t h roe s of i ntense exerci se. A nd c er t a i n age demog raph ic s have le ss de veloped t h i r st mecha n i sm s, such a s you ng ch i ld ren a nd sen ior s Wa r mer or c older temperat u re s c a n a lso a lter pe ople’s i ncl i nat ions to d r i n k or e at c onsi stent ly
The quickest way to rate your level of
hydration is to obser ve your urine. Unless you are taking a v itamin supplement that brightens the normal hue (volume may be a better indicator in this case), a healthy colour is a pale yellow There are also physical markers. Dehydration can cause letharg y, tiredness, and headaches A well hydrated body improves brain f unction as well as per formance Thus, even if you are not training hard, the mindf ul practice of drinking fluids and eating water-rich foods in the hotter days ahead contributes to overall health.
No matter when or how you get your daily kilometers in, the new Fresh Foam X 880v14 is built to cushion every one of them. This evolution of more cushioned underfoot and a soft, structured upper
