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Q:
I keep hearing about drinking 8 8-ounce glasses of a day, I weigh 155
pounds and seem to use the bathroom a lot if I drink that much. Is this
right? And where does that amount come from?
A:
The 64 ounces (8 8-ounce glasses) of water per day recommendation comes
from the U.S.-RDA intake of 2,000 calories. The human body uses approximately
8 ounces of water to process 250 calories; therefore a 2,000-calorie
diet indicates 64 ounces of water to process regardless of food type.
Track your food calorie intake for a few days to get an average and
divide by 250. This is the ounces of water to consume relative to food
only. In general, let the color of urine be the guide, normal range
is clear to non-intense yellow. High B vitamin supplements and dehydration
will make the color intense or darker yellow. Keep in mind this calculation
does not factor your unique genetics, exercise, or any fluid altering
behaviors, so experiment and stay hydrated.
— Bryan Baisinger, DC
Q:
I am 62 years old. My doctor has recommended a four-hour per week walking
program and an extra 1,000 milligrams of calcium each day for maintaining
good bone density. Are calcium supplements as good as milk? I always
get an upset stomach if I eat cheese or drink milk.
A:
Calcium supplements work fine as a nondairy, low calorie, and much lower
cost source of calcium. High quality calcium should cost about 30 to
40 cents per 1,000 milligrams, milk calcium (approximately 2.5 cups)
will cost 75 cents for nonorganic and upto $1.50 per 1,000 milligrams
for organic milk. Good luck with your walking and healthy bones.
— Bryan Baisinger, DC
Q:
My hands swell when I go out for long walks, especially when it is hot.
Sometimes I have to stop due to the pain, especially if I have not taken
my rings off. Is there anything I can do to decrease my swelling during
walking?
A:
Two things come to mind. Make sure your diet is adequate in protein.
Normal protein levels in the blood stream prevent swelling. Secondly,
while walking, take a few minutes to gently open and close your hands,
creating a pumping action through the musculature in your forearms.
This will accelerate lymphatic drainage. If you are in non-race conditions,
raise your hands slightly above your shoulders or place them on your
shirt collar. This may slow you down, but it allows gravity to work
with you instead of against you. If a ring gets stuck, the removal technique
is as follows: lubricate the entire finger on which the ring is stuck,
get a 10‘piece of string and begin wrapping the tip of the finger,
gently compressing the tissue down to approximately the normal finger
size. Continue wrapping the finger like a mummy, leaving no skin showing,
until you reach the ring. Attach the remaining string piece to something
stable. Begin unwrapping your finger, keeping the ring on the unwrapped
area and the ring will slide off your finger completely.
— Bryan Baisinger, DC
Q:
I keep hearing that you should add weight training as a form of exercise
as well as walking for fitness. How will weight lifting help me as a
walker?
A:
Weight training benefits a walker by increasing their muscle mass and
making them stronger. A stronger muscle has more endurance to help with
the last few miles of a run or walk. Stronger muscles also mean more
power to help get up those tough hills and benefits the knee stability
when going downhill. Strengthening the muscles also helps to prevent
bone loss. The more stimulation the bones receives, the denser they
will be. Studies have found that weight-lifting also can help create
a feeling of well-being, which reduces the risk of depression.
— Cindy Hickman-Dentel
This
issue’s experts
Bryan Baisinger, DC, owner of Clearwater Chiropractic & Massage.
To contact Bryan call 503-279-0205 or email bryan@clearh2o.org.
Cindy
Hickman-Dentel owns Fitness Creators Studio with her husband David.
She is a certified member of the American College of Sports Medicine
(ACSM) and has a degree in Exercise Physiology. To contact Cindy call
503-241-2844 or email Cindy@fitnesscreators.com.
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