08/21/2025
Hello awesome walkers of Lebanon! Thank you to all who came out to our last walk on Saturday!
Our topic was dehydration and the importance of maintaining good daily hydration to support all of the systems and functions of our body. Even mild dehydration can cause symptoms and have long-term effects. 🧠Some symptoms involving the brain and nervous system include poor concentration, memory problems, brain fog, mental fatigue, and headaches, as well as depression, anxiety, and increased pain perception secondary to reduced production of endorphins. 🦵🏽In our musculoskeletal system, dehydration can cause muscle fatigue and weakness, reduced exercise capacity, cramps, and increased joint pain, as the body relies on water to produce the cushioning fluid in our joints. 🫀Dehydration puts a strain on our hearts by causing our hearts to beat faster in order to circulate the oxygen and nutrients that our cells need to function properly. 🦶🏽And that fluid puffiness around your ankles at the end of a hot day? That can be a sign that you actually need to take in more water, not less! (You should ALWAYS check with your doctor if lower leg edema/swelling continues). 💩And if you have to push to poop, in addition to adding more fiber and movement to your day, you need to drink more water!
Recommended intake of fluids is 8-10 glasses or 2-3 liters daily, more if you're sweating. Carry that water bottle around with you and track your drinking throughout the day.
Other sources of hydration in addition to water are non-sweetened herbal teas, milk, yogurt, and some fruits and vegetables. Do NOT hydrate with sweetened drinks or alcohol, as they actually exacerbate dehydration.
Have a fabulous day -- and go drink some water! 💧💧💧
Next walk is Saturday, September 20th at 10am at Union Canal Tunnel Park. See you then!
Family First Health
Walk With A Doc
