PFTL NEWS August 2015


  • How much fluid you need depends upon several things, including:
    • Age: Kids need plenty of fluids; they can get dehydrated much more easily than adults. Older people may need more fluids because of health conditions or because they tend to lose their sense of thirst.
    • Gender: Men need more fluids than women. (And pregnant women need more fluids than other women.)
    • Weight: Heavier people need more water.
    • Health: Conditions such as diabetes, cystic fibrosis, and kidney disease can boost your need for fluids.
    • Environment: You need more fluids in extreme weather conditions (especially hot, humid, or cold) and at high altitudes.
  • Alcoholic beverages have the most dehydrating effect. Coffee and other caffeinated drinks do make you urinate more, but overall, they’re hydrating because of their water content.
  • The Institute of Medicine recommends that men get about 125 ounces of water daily and that women get 91 ounces, but that includes water from all foods and beverages.
  • You lose about 10 or more cups of water every day just living: breathing, sweating, urinating, etc. Eating and drinking usually make up for it.
  • An easy way to monitor your hydration level is to check the color of your urine. The darker your urine, the less hydrated you are. Drink enough fluids to keep your urine a lighter color. If your urine is clear or pale, chances are you are well hydrated.
  • It is possible to drink too much water. Healthy kidneys in an adult can process anywhere from 20 to 1,000 milliliters of fluid per hour. It’s not easy to overload them, but it can happen. Getting too much water, especially in a short time, is dangerous. Symptoms of too much water include weight gain, bloating, nausea, and vomiting. Sudden cases of water intoxication can cause low blood sodium, which can result in headaches, confusion, seizures, and coma.
  • Your body has water in every cell, tissue, and organ. It helps move nutrients, get rid of waste, keep your temperature at the right level, lubricate and cushion joints, keep your skin moisturized, and other biological benefits.
  • Thirst is one of the first warning signals that you may be getting dehydrated. But don’t rely on thirst alone. Other early signs are fatigue, flushed skin, faster breathing and pulse rate, and having trouble exercising. Later signs include weakness, dizziness, and labored breathing.
  • If you think you’re becoming dehydrated, you should move to a cool place and rehydrate. Drink fluids slowly — drinking too fast can stimulate urination, resulting in less hydration.
  • The human body is mostly water: about 55% to 75%, on average (and depending on how well hydrated you are). That’s about 10 to 12 gallons of water in your body! Water makes up about 83% of blood, 73% of muscles, 25% of body fat, and 22% of bones.

COGNITIVE DECLINE IS NOT INEVITABLE AS WE AGE (from Rebecca Bloomfield, July 30, 2015)

A new report on brain health recently issued by the National Academy of Science’s Institute of Medicine issued good news on cognitive function as you age.


Exercise – at least 30 minutes of continuous rhythmic exercise and strength training is especially beneficial for the brain. People older than 65 showed more benefits than those 55-65.

Social and intellectual activity – whether it’s volunteering, playing cards or attending worship services, interaction preserves brain function. Laughing and singing increase oxygen to the body and the brain.

Healthy heart, healthy brain – a diet with less meat, more nuts, beans, whole grains, veggies and olive oil lowers the risk of heart disease and conditions linked to poor brain health, especially in midlife. Omega-3 fatty acids have been shown to help cognition in some studies, not in others.

Breathe well, Sleep well – treating breathing disorders such as sleep apnea helps delay memory problems.


Hearing and vision problems – not correcting them appears to promote a greater rate of brain shrinkage as we age.

Certain medications – antihistamines, over-the-counter sleep meds and anti-depressants have been shown to increase the risk of dementia when used more than occasionally.

Air pollution – just as it increases heart and lung disease, long-term exposure to air pollution is linked with brain shrinkage, brain damage and impaired function.

The jury is still out on whether brain games, cognitive training or supplements provide value in improving brain health. But it’s good to know cognitive decline is not inevitable as we age.

PFTL FREE WALKING CLINIC – We are currently meeting at the tennis courts (west side) in Gillson Park on Mondays and Thursdays at 6pm and walk, climb, stretch, etc. until 7pm.  We have been getting some interesting new participants, and some returning from last year.  Let us know if you want to join the group.  847-251-6834.

PFTL POLO SHIRTS AVAILABLE:  We recently purchased polo-type shirts with the PFTL logo for our trainers, and are offering them for sale to clients.  They are good quality, cotton/poly, light grey with a small logo in black on the upper left front. Sizes S, M, L and XL. Price $10. Contact Julie.