November 2017
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Health Tip
Holiday Eating Help

In preparation for a big holiday party or feast, do not skip meals throughout the day as this may result in overeating. It is especially important to have breakfast, as research shows that those who eat this important morning meal tend to consume fewer calories throughout the day.


Hello and welcome to our November  newsletter!
This month, we'll be sharing tips on staying fit in colder weather, as well as hydration tips for athletes.



Tips for Training in Cold Weather
By Mayo Clinic Health System Staff

Preparing for a running race or simply running to stay in shape is hard work. Getting out and training during a Midwestern winter, when the air can make your face hurt, takes a little extra dedication. Here are a few tips from Mayo Clinic Health System to stay safe while training in the cold.
  1. Know yourself. Exercising in the cold is safe for almost everyone, but you should talk to your doctor first if you have certain conditions, such as asthma, heart problems or Raynaud's disease.
  2. Watch the weather and wind chill. When the wind chill gets below minus 18, frostbite can occur on exposed skin within 30 minutes or less. The wind can penetrate your clothing, even if you're bundled up. If the temperature dips below zero or the wind chill is extreme, consider taking a break or exercising indoors.
  3. Know the signs of frostbite and hypothermia. Exposed skin, such as your cheeks, nose and ears, are most at risk for frostbite. It also can affect your hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation. Get out of the cold, and slowly warm the affected area (don't rub it, as that can damage your skin). Seek emergency care if the numbness doesn't go away. Hypothermia is abnormally low body temperature. Signs and symptoms include intense shivering, slurred speech, loss of coordination and fatigue. Get emergency help right away for possible hypothermia.

Reducing Risk in Sports: 
The Importance of Hydration
By Scott Sailor, EdD, ATC

When you hear the word dehydration (not enough water in the body), there's a good chance that you automatically think of the heat; however, properly maintaining fluid balance in your body before, during and after physical activity is important year round, regardless of the weather.

It is important for athletes to have access to water, but to also be aware of the risks of overdrinking which can lead to a condition called exercise-associated hyponatremia caused by excessive consumption of fluids - this includes sports drinks as well as water.

Tips for staying properly hydrated:
  • Work with your athletic trainer to develop an individualized hydration plan. According to new recommendations from the National Athletic Trainers' Association, this is a critical step in keeping you healthy. Considerations should be given to your personal sweat rate, environment, heat acclimatization, body size, exercise duration, exercise intensity and your individual fluid preferences and tolerance.

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