As the days get longer and the sun gets hotter, we spend more time outdoors.  Whether at the beach (or “the shore” as it’s called here in Philly), in parks or in your own backyard, simply being outside is invigorating.  But it’s also exhausting and can cause dehydration if you’re not careful.

Many people, especially older individuals, live in a mildly dehydrated state and don’t even know it.  They don’t want to drink a lot of liquids because it makes them have to go to the bathroom more often. But older people aren’t the only ones who get dehydrated—children and adults of all ages are susceptible and it’s important to be aware of the symptoms so you can do something about it before it becomes a serious life-threatening situation.

Symptoms of mild to moderate dehydration:

• Headache
• Fatigue/Sleepiness
• Dry, Sticky Mouth
• Thirst
• Dry Skin
• Decreased Urine Output/Concentrated Urine
• Decreased tear production
• Dizziness/Lightheadedness
• Constipation

If you have one of more of these symptoms, you may not even realize that dehydration is the culprit.  One of the easiest ways to determine if you’re dehydrated is by the color of your urine. Clear or light-colored urine usually means you are well hydrated.  If it’s dark yellow, that’s usually a sure sign to let you know you’re dehydrated and need to drink some fluids as soon as possible.

If you’re one of those people who just hate to drink water, try infusing it with lemon, lime or orange slices.  You can get more adventurous and try some cucumber or mint.  Experiment with seltzer, mineral water, sports drinks and other healthy alternatives to see what tastes good to you. 

Severe dehydration can be life-threatening.  Symptoms of severe dehydration include:

• Extreme fussiness or sleepiness (babies and children)
• Irritability and confusion (adults)
• Lack of sweating
• Fever
• Extreme thirst
• Little or no urination
• Very dry skin that doesn’t bounce back after being pinched
• Very dry mouth and other mucous membranes
• Rapid breathing and heartbeat
• No tears
• Low blood pressure
• Delirium or unconsciousness

If you or your children experience any of these symptoms, call your doctor or go to a hospital immediately. 

Enjoy these beautiful hot summer days and stay healthy by drinking lots of delicious, cold drinks.  Please share your favorite summertime beverage with us!

Cheers!

Molly

We come into this world naked and screaming.  We slowly learn how to talk and walk.  As we grow up, we strive to be the best we can be—in school, in relationships and at work  We work hard so we can drive a good car, buy nice clothes and live in a big house that we fill up with stuff—like collectibles, artwork, and furniture.

But time flies by and before you know it, your children are all grown up, your grandchildren are getting older and something has happened.  As impossible as it may seem, you find yourself facing a limited time left on earth.  You can run but you can’t hide—death is inevitable.

Life is full of joy and tragedy. Even though dying is a natural part of life, it’s never easy when you love the person whose time has come. While there’s nothing more tragic than the death of a child, the sadness that accompanies watching the illness and eventual death of a parent is devastating.  I watched my dad lose his battle with cancer 10 years ago and some days the pain is still as fresh as an open wound.  And as we approach the middle of our lives, the pain continues.  I lost my “second” father John “Papa” Foley, followed by the tragic loss of my father-in-law, Frank.  Now my mother-in-law Josie is next in line to leave us.

When we moved Frank and Josie from the home they lived in for 60 years, we helped them go through their belongings to decide what to bring to their new one bedroom apartment.  Their important stuff, which included photos, musical instruments, books and some clothes, was neatly packed for the big move.  Frank’s death robbed what little joy Josie had left in her world.  Her decline towards death left her unable to do the things we worked so hard to learn as children—to walk or talk.  Sadly, we recently packed one small suitcase of her belongings and took her to Keystone Hospice House in Philadelphia.

A lifetime in one suitcase.  It made me cry.  When she leaves us, she’ll take nothing*.

So what does this mean to you?  Stop working so hard, sell your stuff and move to a beach in Costa Rica?  Or does it help you look at life a little differently?  With less emphasis on stuff and more emphasis on what really matters:  the people in your life.

If you had to pack one suitcase tonight, what would you pack?  Please share your stories of coping with these difficult life situations.

Stay Strong,

Molly

*Josie left us early in the morning on Father’s Day—what a wonderful gift for her husband, Frank.

If you struggle with labored breathing during exercise, it may be something more serious than simply not being in good physical condition.  Many people quit their exercise routines thinking they’re not getting any fitter because it never gets easier to breathe. It took me years to figure out that, in certain conditions, I have exercise-induced asthma.

What is EIA?

Exercise-induced asthma (EIA) is much like other types of asthma; it just has a different cause. When people with EIA have an attack, their airways constrict, and they get extra mucus, making it extremely difficult to breathe through the coughing and wheezing.

With the proper precautions, most people with EIA can still exercise safely. That’s important because being overweight can add to your risk. Overweight asthmatics have more severe symptoms, some studies found, and per a 2009 study, they don’t respond to inhalers as well as leaner asthmatics.

My Story

My freshman year in high school, my track coach talked me into running cross country.  Even though I was a sprinter, he said the distance training would help me become a better athlete.

I can’t tell you how much I struggled with the practices and meets on those cold Ohio spring days. After a tough workout, I would end up wheezing, coughing and hyperventilating.

After the district meet, my breathing was so erratic that I got so disoriented and I couldn’t find my teammates!  I was on the verge of passing out. I just figured I wasn’t a good distance runner.

When I moved to Florida to attend college, I found it easier to run distance.  I loved the humidity and it loved me!  But, sadly, it does get cold (and dry) in the winter in Gainesville.

One day, I was out for a run with one of our physical therapists, and I couldn’t breathe.  We hadn’t gone very far when it hit me.  After I gained control of my breathing again, she asked me how long I’d had exercise-induced asthma. What? I was 30 years old, and I had no idea.

The Bad News

There is no cure for asthma.  People with chronic asthma can have attacks at any time of the day or night, with exercise or without it.  Other people, like me, only have asthma attacks while exercising.

Asthma attacks are very scary and must be taken seriously. They can kill. If you have EIA, you learn when to stop short of an attack.  Unfortunately, this can leave you with a false sense of security.

Last year, my husband and I were mountain biking with friends in the South of France when I knew I needed to stop.  The air was very dry, which I’ve learned is the main trigger for my attacks.  They all stopped for me while I tried to catch my breath.  Feeling embarrassed, I jumped back on my bike and said I was okay.  I lied.

Three minutes later, I was on the ground wheezing, coughing and struggling for air.  It felt like an elephant was sitting on my chest!  For the first time in my life, I thought I was going to die.

Our entire bike ride had been through countryside and mountains – not a single person around for miles.  I just happened to collapse outside of a retirement home, and a nurse swiftly gave me meds and an inhaler.  I was extremely lucky.

Tips to Remember

• Learn what triggers your asthma.  If it’s pollen or cold air, choose indoor activities during these seasons. If pollution levels are high, choose a fun class at your local gym.
• Keep it clean. Many people with EIA have non-exercising triggers too. They can include dust and pet dander, so keeping a clean house a must. Consider wearing a mask when you dust. If you get relief from a humidifier or air purifier, change the filters regularly.
• Take your prescribed medications as necessary.
• If you’re exercising in a remote location, always take your inhaler with you.
• Colds and sinus infections can make your asthma symptoms worse.  Be prepared for an attack when you’re feeling under the weather.
• Know your body.  Don’t let your ego make poor decisions!

The Good News

Exercise-induced asthma shouldn’t prevent you from getting out there and keeping fit.  In the 1996 Olympics, one out of every six athletes had asthma!  If they can do it, so can you.  So be smart, move often, and…

Breathe Freely,

Molly



Originally published in GO, GlobalFit’s online healthy living newsletter.”  http://www.globalfit.com/gonewsletter/default.asp