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CALENDAR Classes, Events and Activities SEE MORE EVENTS Check out the full calendar of events at phc.org/heartbeat. Hover over “Health Resources,” then choose “Calendar of Events.” Summer 2016 TEE UP FOR TEAM ST. LUKE’S Proceeds from this golf tournament benefit Team St. Luke’s, a recreation program for youths and adults with physical disabilities. The event is Thursday, Sept. 22, at Kalispel Golf and Country Club in Spokane. To sponsor or play, call 509-474-4917. INHS COMMUNITY WELLNESS CLASSES Visit courseregistration.inhs.org for dates, times and locations for these summer offerings. BABY-SITTING BASICS This hands-on course for youths ages 10 to 15 is designed to give the skills and training young baby sitters need to be safe and successful. GROUP LIFESTYLE BALANCE PROGRAM Make lasting changes to reach your healthy-lifestyle goals. You’ll meet weekly with a trained lifestyle coach and receive the support and tools you’ll need for success. Offered in person or through a live, interactive webinar. HONORING CHOICES CLASS (FREE) Join us for this advance-care planning workshop. Start those important conversations about your goals, values and beliefs for your future health care choices. INBODY TESTS The InBody machine gives you a complete picture of your body composition. LUNCH AND LEARN (FREE) Join us on your computer, tablet or smartphone for fun, interactive presentations on varying health 8.3 mil The number of people who finished a 5K race in 2014 HEART TO START Join Providence Spokane Heart Institute and walk or run a 5K. Train every Wednesday, June through July, 6–7 p.m., at the Spokane Community College track. Go to hearttostart.org to sign up or learn more. 5K Run: Saturday, Aug. 6 Starting at INHS Wellness Center 501 N. Riverpoint Blvd., Spokane and wellness topics, on the third Thursday of each month. MEDGEM TESTS Get a metabolism analysis to find out how many calories your body uses per day. The Med- Gem calorimeter is the perfect test for anyone trying to lose, maintain or gain weight. QUIT FOR GOOD: A TOBACCO-CESSATION PROGRAM (FREE) This four-week program is available via a live, interactive webinar. THINKSTOCK (2) 30 HEART BEAT SUMMER 2016
HEALTH TIP Eat More Water Looking for ways to stay hydrated? Fill up your plate. Twelve glasses. Ninety-six ounces. A half-gallon. Recommendations for daily water intake may vary, but consuming enough to keep your body hydrated and healthy might make you feel, well, waterlogged. Fortunately, the foods you eat account for about 20 percent of your total H 2 O needs, according to the National Academy of Sciences. GET A GAUGE Because it’s not easy to know how much water you’re getting from food, it’s best to rely on cues from your body to tell you whether you’re drinking enough. First is thirst. If you’re thirsty or have a dry mouth, you have at least mild dehydration, so drink up. Better yet, sip water and eat hydrating foods (see chart) throughout the day so you don’t even reach the point of thirst. Also, check your urine. It should be clear or very light yellow. If yours is any darker, you’re not getting enough fluids. Other signs of mild to moderate dehydration include not urinating much, headache, muscle cramps, and dry, cool skin. DEFEAT DEHYDRATION Just as water and some foods hydrate, other drinks and foods dehydrate. For example, caffeine and alcohol are diuretics, meaning they cause your body to lose liquid. The best beverage for hydration is—wait for it—water. If you need your coffee or tea in the morning, enjoy your cup along with a glass of water. Doing so will help replace the fluids lost by the body because of the caffeine. Does water bore you? Add natural flavor! Simply squeeze fresh fruit juice into your glass or use the drippings from sliced melons or citrus fruits. Another option for subtle flavor is to chop your favorite fruits or a vegetable like cucumbers and place them in an infuser water bottle. HOW MUCH WATER DO YOU NEED? Ask your provider for a recommendation of water intake based on your unique needs. For an appointment, call 509-232-8138. High Water Marks Here are the top foods to eat to help you stay hydrated: FOOD Iceberg lettuce Celery Cucumber Radish Tomato Green pepper Cauliflower Grapefruit Watermelon Spinach Starfruit Strawberries Baby carrots Cantaloupe Source: USDA National Nutrient Database WATER CONTENT 95% 94% 93% 92% 91% 90% READ ON YOUR TABLET OR PHONE: PHC.ORG/HEARTBEAT 31
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