Author: Lori Bane

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Healthy Aging

Eat Well, Age Well: Nutrition Tips for Every Decade

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Lori Bane

Aging gracefully isn’t just about staying active or keeping up with checkups; it starts with what’s on your plate. The right foods can help you stay energized, sharp, and resilient, supporting everything from bone strength to brain health.

 

As we move through life, our bodies change, and so do our nutritional needs. Muscle mass begins to decline, metabolism slows, and our ability to absorb certain vitamins (like B12 and D) can decrease. That means older adults need fewer calories, but more nutrients per bite. Eating nutrient-dense foods becomes essential for maintaining strength, supporting immunity, and protecting brain health.

 

Here’s how to make nutrition work for you at every stage:

 

  • Anti-inflammatory foods like berries, leafy greens, olive oil, and fatty fish help reduce chronic inflammation, which is linked to heart disease, arthritis, and cognitive decline
  • Protein-rich foods such as beans, eggs, and lean meats help preserve muscle mass and strength, which are key to mobility and independence
  • Brain-boosting nutrients like omega-3 fatty acids (found in salmon and walnuts), antioxidants (from colorful fruits and vegetables), and B vitamins (from whole grains and dairy) support memory and cognitive function
Habits That Support Long-Term Health

 

Healthy aging is a full-body effort- it’s about nourishing your body and living in a way that supports long-term wellness. Here are a few habits that can make a big difference:

 

 

  1. Stay hydrated: Our sense of thirst diminishes with age, so we make a habit of drinking water throughout the day.
  2. Eat mindfully: Pay attention to hunger cues and portion sizes and enjoy meals without distractions.
  3. Prioritize gut health: Include fiber-rich foods, probiotics (like yogurt or kefir), and prebiotics (like garlic and bananas) to support digestion and immunity.
  4. Keep meals balanced: Aim for a mix of protein, healthy fats, and complex carbs at each meal to maintain steady energy and blood sugar levels.
Your Turn: Try Something New!

 

This week, challenge yourself to:

  • Share your favorite healthy recipe with a friend or family member
  • Try a new nutrient-rich food—maybe lentils, flaxseeds, or rainbow chard?

Eating well is one of the most powerful ways to age with strength, clarity, and vitality. Your future self will thank you.

 

Explore additional resources:

 

Academy of Nutrition and Dietetics: Healthy Lifestyles for Healthy Older Adults

American Heart Association: The changing nutritional needs of older adults and how to meet them 

Categories
Healthy Aging

Thrive at Every Age

Lori Bane

What is Healthy Aging? 

Aging is a natural part of life, but how we age is something we can influence. This week, we’re kicking off our four-part series on Healthy Aging, where we’ll explore how small, intentional choices can help us live longer, feel better, and stay connected as we grow older. 

Healthy aging isn’t about avoiding wrinkles or pretending we’re not getting older. It’s about thriving at every stage of life- physically, mentally, and emotionally. According to the National Institute on Aging (NIA), healthy aging involves maintaining physical, mental, and social well-being and independence as you age.

In other words, healthy aging is about more than just living longer; it’s about living better. It means staying active, engaged, and independent for as long as possible, and making choices that support your overall well-being. 

Busting Common Myths 

Let’s clear up a few common misconceptions: 

  • Myth: Older adults can’t learn new things. 
  • Truth: People can continue to learn, form new memories, and enhance their abilities at any age- our brains remain adaptable throughout life. 

  • Myth: Healthy aging is only about physical health. 
  • Truth: Mental, emotional, and social well-being are just as important as physical fitness.  
  • Myth: Slowing down is just a natural part of getting older. 
  • Truth: While some physical changes are normal, staying active and engaged can help older adults maintain energy, mobility, and independence well into later life. 
The Four Pillars of Healthy Aging  

Over the next few weeks, we’ll explore these four key areas: 

  1. Nutrition: Fueling your body with the right foods to support energy, immunity, and brain health. 
  2. Movement: Staying active to maintain strength, flexibility, and mobility. 
  3. Mental Wellness: Managing stress, staying mentally sharp, and nurturing emotional health. 
  4. Social Connection: Building and maintaining meaningful relationships to combat loneliness and boost happiness. 
This Week’s Mini-Challenge: Start with One Small Step 

Healthy aging starts with awareness and action. This week, take a few minutes to reflect- 

  • What am I already doing to support my health? 
  • What’s one small change I could make this week? 

Try drinking one extra glass of water each day; taking a 10-minute walk after lunch; calling a friend or family member; or journaling for 5 minutes before bed. Write it down, share it with a friend, or post it somewhere visible. Small steps lead to big results.  

Explore additional resources:  

National Institute on Aging: 10 Common Misconceptions About Aging

National Institute on Aging: What Do We Know About Healthy Aging 

Categories
Preventative Care

Preventing Burnout: Mental Health Strategies That Work

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Lori Bane

Mental health is a vital part of preventative care. Burnout (emotional, physical, and mental exhaustion caused by prolonged stress) can sneak up on anyone. But with the right strategies, you can protect your well-being before it reaches a breaking point. 

What Is Burnout? 

Burnout is more than just feeling tired. It’s a state of emotional, physical, and mental exhaustion caused by prolonged stress, often related to work, caregiving, or chronic overwhelm.  

Common signs include: 

  • Constant fatigue, even after rest 
  • Feeling detached or cynical about responsibilities 
  • Difficulty concentrating or making decisions 
  • Irritability or emotional numbness 
  • Loss of motivation or productivity  

Recognizing these early signs is the first step in prevention.  

Strategies That Support Mental Resilience  

Preventing burnout isn’t about doing less; it’s about doing what matters most for your mental health.   

Here are a few proven strategies: 

  • Set Boundaries- Learn to say no, delegate tasks, and protect your time and energy. 
  • Take Breaks- Short, regular breaks throughout the day help reset your mind and reduce stress buildup. 
  • Practice Mindfulness- Techniques like deep breathing, meditation, or simply being present can calm your nervous system. 
  • Stay Connected- Talking to a friend, therapist, or support group can help you process emotions and feel less isolated. 
  • Move Your Body- Physical activity releases endorphins and helps regulate mood. Even a short walk can make a difference. 
  • Prioritize Sleep- Rest is essential for emotional regulation and mental clarity.  
Build a Mental Health Toolkit  

Everyone’s needs are different, so create a personalized toolkit of go-to practices that help you reset. This might include: 

  • A calming playlist 
  • A journal for reflection 
  • A list of people to call when you need support 
  • A few simple breathing exercises 
  • A “no” script for setting boundaries  

This week, take a moment to check in with yourself. Are you feeling stretched too thin? Are you ignoring signs of stress or emotional fatigue? Choose one small action to support your mental health, whether it’s scheduling downtime, reaching out to a friend, or simply taking a deep breath. Prevention starts with awareness, and your mental well-being is worth protecting. 

Explore additional resources: 

Centers for Disease Control and Prevention: Mental Health Resources  

National Institute of Mental Health: Caring for Your Mental Health  

Categories
Preventative Care

Strengthen Your Defenses: Daily Habits That Prevent Illness

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Lori Bane

Preventative health isn’t just about screenings and doctor visits- it’s about the small, consistent choices you make every day. One of the most powerful ways to protect your long-term health is by supporting your immune system. A strong immune system helps your body fight off infections before they take hold, reducing your risk of illness and helping you recover faster when you do get sick. 

Nutrition: Your First Line of Defense 

A well-nourished body is better equipped to prevent disease. Nutrient-dense foods provide the building blocks your immune system needs to function at its best. 

Focus on: 

  • Vitamin C (citrus fruits, bell peppers, strawberries) to support immune cell function 
  • Vitamin D (fatty fish, fortified foods, sunlight) to regulate immune response 
  • Zinc (nuts, seeds, legumes) to aid in wound healing and inflammation control 
  • Probiotics (yogurt, kefir, fermented foods) to support gut health, where much of your immune system resides 
  • Water: Water helps flush out toxins, transport nutrients, and maintain the health of mucous membranes, your body’s physical barrier against pathogens  
Sleep: The Nightly Reset Your Body Needs  

Sleep is when your body repairs itself and strengthens immune memory. Chronic sleep deprivation can weaken your immune system and increase your risk of infection.  

  • Adults need: 7- 9 hours of quality sleep per night 
  • Tips: Stick to a consistent bedtime, limit screens before bed, and create a calming nighttime routine  
Hygiene: Simple Habits, Big Impact  

Good hygiene is a cornerstone of preventative health. It reduces your exposure to harmful pathogens and limits the spread of illness. 

  • Wash hands regularly with soap and water 
  • Avoid touching your face 
  • Disinfect high-touch surfaces 
  • Cover coughs and sneezes properly  

This week, choose one habit and focus on strengthening it. Whether it’s adding more vegetables to your meals, drinking more water, or getting to bed earlier, these small actions build a strong foundation for long-term health. Prevention starts with daily choices, and your immune system is counting on you.  

Explore additional resources:  

Centers for Disease Control and Prevention: Healthy Habits: Enhancing Immunity  

Harvard Health: How to boost your immune system 

Categories
Preventative Care

Movement is Medicine

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Lori Bane

How Regular Activity Prevents Chronic Disease 

When it comes to preventative health, movement is one of the most powerful tools we have. Regular physical activity doesn’t just help you feel better in the moment; it plays a critical role in reducing your risk for many chronic diseases and supports long-term health. 

The Preventative Power of Movement 

Physical activity is a proven way to lower your risk for: 

  • Heart Disease – Exercise strengthens the heart, lowers blood pressure, and improves cholesterol levels. 
  • Type 2 Diabetes – Movement helps regulate blood sugar and improves insulin sensitivity. 
  • Certain Cancers – Regular activity is linked to lower risks of colon, breast, and endometrial cancers. 
  • Osteoporosis – Weight-bearing exercises strengthen bones and reduce fracture risk. 
  • Cognitive Decline – Physical activity supports brain health and may reduce the risk of dementia.  

Even moderate activity, like brisk walking for 30 minutes a day, can make a significant difference.  

How Much Is Enough?  

According to the CDC, adults should aim for: 

  • 150 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking, cycling) 
  • 2 days of muscle-strengthening activities (e.g., resistance training, bodyweight exercises)  

You don’t need a gym membership- gardening, dancing, or even active chores can count toward your weekly total.  

Start where you are. If you’re not currently active, begin with short walks or light stretching and build from there. If you already have a routine, try adding variety like strength training, swimming, or yoga. The key is consistency and enjoyment. Movement isn’t just about fitness, it’s about prevention, longevity, and feeling your best every day. 

Explore additional resources: 

American Heart Association: Move More Together
Centers for Disease Control and Prevention: Physical Activity Basics and Your Health 

Categories
Preventative Care

Know Your Numbers: The Screenings & Checkups You Shouldn’t Skip

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Lori Bane

Preventative health starts with awareness- and that means knowing your numbers. These key health metrics and routine screenings can help detect potential issues early, long before symptoms appear. By staying informed and proactive, you’re not just managing your health; you’re protecting your future. 

The Core Numbers Everyone Should Know 

Here are five essential health numbers that provide a snapshot of your current health and risk for chronic disease: 

  1. Blood Pressure 
    Goal: Less than 120/80 mmHg 
    Why it matters: High blood pressure increases your risk of heart attack, stroke, and kidney disease. 

  2. Cholesterol Levels 
    Goal: LDL (“bad” cholesterol) < 100 mg/dL; HDL (“good” cholesterol) > 60 mg/dL 
    Why it matters: High LDL can lead to plaque buildup in arteries, increasing the risk of heart disease.

     

  3. Blood Glucose (A1C) 
    Goal: A1C below 5.7% (non-diabetic range) 
    Why it matters: Elevated glucose levels can signal prediabetes or diabetes, which can lead to nerve damage, vision loss, and more.

     

  4. Body Mass Index (BMI) 
    Goal: 18.5–24.9 
    Why it matters: While not perfect, BMI is a general indicator of healthy weight and risk for obesity-related conditions.

     

  5. Waist Circumference 
    Goal: Less than 35 inches for women, 40 inches for men 
    Why it matters: Abdominal fat is linked to a higher risk of heart disease and type 2 diabetes. 
Screenings That Can Save Your Life 

Depending on your age, gender, and family history, your doctor may recommend: 

If it’s been over a year since your last checkup, now’s the time to schedule one. Ask your provider to review your key health numbers and make sure you understand what they mean. Keep track of your results and encourage a friend or loved one to do the same because staying ahead of your health starts with one simple step. 

 

Explore additional resources: 

Centers for Disease Control and Prevention: Are You Up to Date on Your Preventative Care?  

U.S. Department of Health and Human Services: My Healthfinder Tool  

Categories
Nutrition

Eat with the Season

Happy men, exercise group and portrait in city on wall background outdoor. Smile, fitness and mature male friends with happiness for workout, community wellness or support of healthy sports diversity.

Lori Bane

Eating Seasonal Fruits and Vegetables 

Summer is a wonderful time to enjoy fresh, flavorful fruits and vegetables. Eating seasonal produce not only enhances your meals but also provides numerous health benefits.  

What Does Eating Seasonally Mean? 

Eating seasonally means consuming fruits and vegetables that are harvested at their peak during specific times of the year. These foods are fresher, tastier, and often more nutritious. Seasonal eating also supports local farming and reduces the environmental impact of transporting food over long distances. 

Why Eat Seasonal Produce? 
  1. Better Taste and Quality: Seasonal produce is harvested at its peak ripeness, resulting in better flavor and texture. Fruits and vegetables that are in season are fresher and more enjoyable to eat. 
  2. Higher Nutritional Value: Seasonal fruits and vegetables are packed with nutrients. When produce is harvested at the right time, it retains more vitamins, minerals, and antioxidants, which are essential for your health. 
  3. Environmental Benefits: Opting for seasonal fruits and vegetables helps sustain local farming and reduces the environmental harm caused by long-distance shipping. It also promotes sustainable farming practices. 
  4. Cost-Effective: Seasonal fruits and vegetables are often more affordable because they are abundant and don’t require extensive transportation or storage. 
Top Seasonal Fruits and Vegetables for Summer 
  • Berries: Strawberries, blueberries, raspberries, and blackberries are bursting with flavor and nutrients. They are rich in antioxidants, vitamins, and fiber. 
  • Watermelon: This hydrating fruit is perfect for hot summer days. Watermelon is low in calories and high in vitamins A and C. 
  • Tomatoes: Fresh, juicy tomatoes are a summer staple. They are packed with vitamins C and K, potassium, and lycopene, an antioxidant that supports heart health. 
  • Cucumbers: Cucumbers are refreshing and hydrating. They are low in calories and high in vitamins K and C. 
  • Zucchini: This versatile vegetable can be used in a variety of dishes. Zucchini is rich in vitamins A and C, potassium, and fiber. 
  • Peaches: Sweet and juicy peaches are a summer favorite. They are high in vitamins A and C, fiber, and antioxidants. 
  • Bell Peppers: Colorful bell peppers are not only visually appealing but also packed with vitamins A and C, potassium, and fiber. 
  • Corn: Fresh corn on the cob is a summer delight. Corn is a good source of fiber, vitamins B and C, and antioxidants.  
Tips for Incorporating Seasonal Produce into Your Diet 
  1. Visit Local Farmers’ Markets: Farmers’ markets are a great place to find fresh, seasonal produce. You’ll also be supporting local farmers and sustainable practices. 
  2. Plan Your Meals Around Seasonal Produce: Create meal plans that feature seasonal fruits and vegetables. This ensures you’re eating the freshest and most nutritious foods available. 
  3. Try New Recipes: Experiment with new recipes that highlight seasonal produce. From salads and smoothies to grilled vegetables and fruit desserts, there are endless possibilities. 
  4. Preserve Seasonal Produce: If you have an abundance of seasonal fruits and vegetables, consider preserving them. Freezing, canning, and drying are great ways to enjoy summer produce year-round. 
  5. Make Seasonal Snacks: Keep seasonal fruits and vegetables handy for healthy snacks. Sliced cucumbers, cherry tomatoes, and berries make convenient and nutritious snacks. 
Explore additional resources:  

American Heart Association: The ripe stuff: Why seasonal eating can be a healthy delight 
USDA SNAP-Ed: Summer Produce  

Categories
Summer Sun Safety

Protect Your Skin: Enjoy Your Summer Safely

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Lori Bane

Summer is a wonderful time to enjoy the outdoors, but it’s crucial to protect your skin from harmful UV rays. Sun exposure can lead to skin damage, sunburn, and increase the risk of skin cancer. Taking care of your skin now will pay off in the long run. 

Protecting your skin from the sun is essential for several reasons: 
  • Prevents skin damage: UV rays can cause premature aging, wrinkles, and dark spots. Long-term exposure can lead to more serious conditions like skin cancer. 
  • Reduces the risk of sunburn: Sunburns are not only painful but can also cause lasting damage to your skin. Repeated sunburn increases the risk of developing skin cancer. 
  • Lowers the risk of skin cancer: Skin cancer is the most common type of cancer in the United States. Protecting your skin from UV rays can significantly reduce your risk of developing this disease. 
  • Maintains overall skin health: Healthy skin is more resilient and better able to perform its functions, such as protecting against infections and regulating body temperature.  
How to Protect Your Skin 
  1. Apply sunscreen with at least SPF 30: Choose a broad-spectrum sunscreen that protects against both UVA and UVB rays. Apply it generously to all exposed skin 15 minutes   before heading outdoors. Reapply every two hours, or more often if you’re swimming or sweating. 
  2. Wear hats, sunglasses, and protective clothing: A wide-brimmed hat can shield your face, ears, and neck from the sun. Sunglasses with UV protection can safeguard your eyes. Lightweight, long-sleeved shirts and pants can provide additional coverage. 
  3. Seek shade during peak sun hours (10 AM to 4 PM): UV rays are strongest during these hours. Whenever possible, stay in the shade or indoors to minimize exposure. If you must be outside, take breaks in shaded areas. 
  4. Use sun-protective accessories: Consider using umbrellas, sun shelters, or portable canopies when spending extended periods outdoors. These can provide additional protection from direct sunlight. 
  5. Stay hydrated: Drinking plenty of water helps keep your skin hydrated and healthy. Dehydration can make your skin more susceptible to damage. 
  6. Check your skin regularly: Perform regular self-examinations to check for any changes in your skin, such as new moles or spots. Early detection of skin abnormalities can lead to more effective treatment.  

By taking these steps, you can enjoy the summer sun while keeping your skin healthy and protected. Remember, taking care of your skin now will pay off in the long run.   

Explore additional resources:  

American Cancer Society: Spend Time Outside and Stay Sun-safe 
Johns Hopkins Medicine: Sun Safety 

Categories
Exercise Summer Safety

Outdoor Exercise Safety

Happy men, exercise group and portrait in city on wall background outdoor. Smile, fitness and mature male friends with happiness for workout, community wellness or support of healthy sports diversity.

Lori Bane

Stay Active Outdoors 

Summer is the perfect time to get outside and stay active. The sunshine, fresh air, and extended daylight hours provide fantastic opportunities for physical activity and stress relief. Let’s talk about the benefits of outdoor exercise and tips for staying safe and healthy while enjoying the great outdoors! 

Benefits of Outdoor Exercise 
  • Improves cardiovascular health: Activities like hiking and biking get your heart pumping, enhancing your cardiovascular fitness. 
  • Strengthens muscles: Swimming and yoga help build muscle strength and flexibility.  
  • Enhances mood: Being outdoors and engaging in physical activity releases endorphins, which can improve your mood and reduce stress. 
  • Connects you with nature: Spending time outside helps you appreciate the beauty of nature and has a calming effect, reducing anxiety and promoting relaxation. 
  • Boosts vitamin D levels: Sunlight exposure helps your body produce vitamin D, which is essential for bone health, immune function, and mood regulation. 
Prioritize Safety 
  • Check the weather: Early mornings or late evenings are ideal times to avoid the heat and stay comfortable. Before heading out, check the weather forecast to avoid extreme conditions. If it’s too hot or stormy, consider rescheduling your workout or choosing an indoor activity. 
  • Use sunscreen: Protect your skin from harmful UV rays by applying sunscreen with at least SPF 30. Reapply every two hours, especially if you’re sweating or swimming. 
  • Wear appropriate gear: Invest in good quality shoes, breathable clothing, and sun protection to stay safe and comfortable. Proper gear can prevent injuries and enhance performance. Don’t forget to wear a hat and sunglasses to protect yourself from the sun. 
  • Stay hydrated: Drink plenty of water before, during, and after your activities to keep your body hydrated. Dehydration can lead to serious health issues, especially in hot weather. Carry a reusable water bottle and take regular sips to maintain hydration. 
  • Stay visible: If you’re exercising early in the morning or late in the evening, wear reflective clothing and carry a flashlight to ensure you’re visible to others. 
  • Know your limits: Pay attention to how your body feels during and after exercise. If you experience pain or discomfort, take a break and rest. It’s important to avoid pushing yourself too hard, especially in hot weather. 
Summer-Smart Activities 

Whether indoors or outdoors, the key to staying active is finding the activities that fit into your own ability, schedule, and interests. Here are some creative ideas for staying active while enjoying the outdoors this summer: 

  • Plant a garden or do some yard work: the squatting, lifting, reaching, twisting, and bending required are great movements for the body. 
  • Enjoy the water: partake in water-based exercise such as water aerobics or swimming or head to a nearby lake and paddleboard or kayak. 
  • Take a walk, hike, or bike: grab the family and explore your neighborhood. 

If the summer heat prevents these outdoor activities, here are some great indoor alternatives: 

  • Go to the gym or a group fitness class 
  • Go for a walk in the mall 
  • Use the stairs at home or work instead of the elevator 
  • Take a virtual exercise class 

Embrace the summer season by staying active outdoors. Your body and mind will thank you! 

Explore additional resources:  

American Heart Association: How to Be Active Safely in Warm Weather  

Columbia University: Quick Tips for Staying Active in Hot Weather 

 

Categories
Hydrate Summer Safety

Staying Hydrated During the Summer

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Lori Bane

Staying Hydrated During the Summer 

Summer is a time for fun in the sun, outdoor activities, and enjoying the warm weather. However, it’s also a time when staying hydrated becomes even more crucial. Proper hydration is essential for maintaining your health, energy levels, and overall well-being.  

Why Hydration is Important 

Water is vital for many bodily functions, including digestion, temperature regulation, and joint lubrication. During the summer, your body loses more water through sweat, making it essential to replenish fluids regularly.  

Staying hydrated helps: 

  • Regulate Body Temperature: Water helps your body stay cool, especially in hot weather. 
  • Support Digestion: Adequate hydration aids in digestion and prevents constipation. 
  • Improve Physical Performance: Hydration boosts energy levels and enhances physical performance. 
  • Maintain Healthy Skin: Water keeps your skin hydrated and glowing. 
Signs of Dehydration 

Dehydration can sneak up on you, especially during the summer. It’s important to recognize the signs and take action promptly.  

Common symptoms of dehydration include: 

  • Thirst: Feeling thirsty is an early sign that your body needs more water. 
  • Dry Mouth: A dry or sticky mouth indicates a lack of fluids. 
  • Fatigue: Dehydration can lead to tiredness and low energy levels. 
  • Headache: A headache may be a sign that you’re not drinking enough water. 
  • Dark Urine: Dark yellow urine is a key indicator of dehydration. 

If you experience a sign of dehydration: 

  • Drink Water: Start by drinking water immediately. Aim for small sips if you’re feeling nauseous. 
  • Electrolyte Drinks: Consider drinking electrolyte-rich beverages to replenish lost minerals. 
  • Rest: Take a break from physical activities and rest in a cool, shaded area. 
  • Seek Medical Help: If symptoms persist or worsen, seek medical attention promptly.  
Tips for Staying Hydrated 
  1. Carry a Reusable Water Bottle: Keep a water bottle with you at all times. This makes it easy to sip water throughout the day, whether you’re at work, running errands, or enjoying outdoor activities. 
  2. Set Reminders: Set reminders on your phone or use hydration apps to prompt you to drink water regularly. This can be especially helpful if you tend to forget to drink water. 
  3. Infuse Your Water: If plain water feels boring, try infusing it with fruits, herbs, or vegetables. Infused water is refreshing and adds a burst of flavor without any added sugars. 
  4. Drink Before, During, and After Exercise: Stay hydrated before, during, and after physical activities. Exercise increases water loss through sweat, so it’s important to replenish fluids to maintain performance and prevent dehydration. 
  5. Make Hydration Fun: Turn hydration into a fun challenge. Set goals for daily water intake and reward yourself for meeting them. 

Make hydration a priority to support your overall health and well-being. Stay cool, stay energized, and enjoy all that the summertime has to offer! 

Explore additional resources: 

Mayo Clinic: How to stay hydrated over the summer 
USDA Nutrition.gov: Water, Hydration, and Health