Hydration tips

When my mother was living with my niece, she was taken to the hospital twice.  The problem:  Dehydration.  She wasn’t getting proper hydration. Mother has some memory issues and does not like to drink water. She was not well supervised and was left to sit on the sofa all day in front of the television.  She was given a bottle of water but seldom finished it by the end of the day.

When I ask my clients how much water they drink a day, the answer is most often, “A lot. I get enough water.”  After they spend a day or two measuring the water they actually drink, a majority of them are shocked at how little they really are taking in.

I am currently in a group that is working on getting enough water and developing habits to make sure that we reach our water intake goals each day.  You might be surprised at how easy it can be, once you know and practice the steps.

Here are a few things to help you get there:

  • Plan for at least 64 ounces of water per day. ( the pervasive rule of thumb is divide your body weight by half and go for that many ounces.)
  • Drink water first thing in the morning, before any other beverage.
  • Drink 4 to 8 ounces of water before breakfast.
  • Drink 4 to 8 ounces of water before snacks.
  • Drink 4 to 8 ounces of water before dinner.

As you can see, it is a simple process. It only takes the effort to make it a habit. And habits develop at different rates for different people.

You might be thinking, wow 64+ oz is a lot of water, how am I going to drink that much? Well, we’ve got lots of tips!✨


First, let’s talk about how much water your body actually needs.🤔 While the EXACT amount you need depends on your activity level, health conditions, height and weight, gender, and even fiber and caffeine intake, there are some general guidelines. According to the Institute of Medicine‘s recommendations:

  • Men should drink 13 cups (about 3 liters) of water each day.
  • Women should drink 9 cups (just over 2 liters) of water each day. Pregnant women should drink 10 cups of water daily, and breastfeeding women should drink 12 cups.
  • Kids and teens should drink 6 to 8 cups of water a day.


A practical way to track your hydration level is to note the color of your urine right after you get up in the morning. Straw or lemonade-colored urine is a sign of proper hydration. Dark-colored urine—closer to the color of apple juice—indicates dehydration.  Let’s see how getting more water might change the color of your pee. Don’t be shy––we’re all in this together!

One thing that helps me drink more water is having a nice water bottle that shows how much water I need to be drinking. It is also a good way to keep measurement of your intake.

If you don’t measure, you don’t really know. After a while, you will have a feel for how your hydration level is.


Drink water and find new ways to do it consistently


Feel warmer in a cold house

Feel warmer in a cold house


During this trying time of cold weather extended over a period of time, it is important to do our part to lessen our impact on the energy grid and hopefully increase the chances that others will regain or continue to have electric power.  Let’s all work to decrease the strain on the grid.

We are keeping our thermostat at 65 degrees to conserve energy and hopefully allow others to get some power. But it seems cold in the house and no one likes to be inconvenienced.

Here are a couple of things you might try to be more comfortable in the cooler temperatures.


Layer up.    Wear more clothes than you normally do. Add layers that are thin.  More layers seem to be warmer than one or two thick layers.  They are also easier to move around in.

Confine the heat

If you find one room is warmer than others, go there. Close the door and contain the heat there.

Move it, move it

Do some exercise. Anything. Lunges, push ups, walk around, whatever.  You don’t have to have a gym or specialized equipment to get your blood flowing.  Just get some body heat going by moving around.

Humidity is good

Because more humid air holds heat better, you may want to break out your humidifier. It will feel warmer and you will loose a bit less water from skin evaporation.  Think of it as a beauty treatment, keeping your skin from drying out and encouraging wrinkles. No humidifier?  Simmer some water on the stove.  Just make sure you watch it closely.

Drink freely

Related to number 4, keep drinking water. Dehydration can happen easily in cold dry weather. Being hydrated will help maintain good blood flow, keeping circulation to your extremities ( feet and hands) and thus, keep them warm.

These ideas are my own musings. You may or may not agree.  You may find opposite theories online or elsewhere.  The bottom line is to do what you can to stay warm while conserving energy.  Others will thank you and your power bill will thank you, too.

As always, Be Well. Perform Well. Stay well.

Ankle strength for hiking

Why strong ankles are important

On a recent vacation to campout and hike in Palo Duro Canyon In the Panhandle of Texas I became aware of the importance of having strong functional ankles. We don’t think much about having strong ankles and how they actually support us and help keep us from falling. I found that my ankles are very integral in my being able to stay vertical while hiking up and down the Canyon. We don’t think much about our ankles in our daily lives walking around on Pavement and concrete and the hard floors of our home. I wondered what can we do to help exercise our muscles in our ankles and lower legs. As a massage therapist, all muscles are important and as we get older muscle tone and functionality is especially important in keeping us active and healthy.

Where do we usually walk

I walk most days for about 3 miles. Living in Dallas, that is usually on sidewalks or streets. While I get some cardio benefit and some weight bearing exercise while walking, my ankles are not putting out a lot of effort to do the walk. Unlike hiking up and down the mountain in rocky terrain, my ankles have a smooth go of it in general.

How can I strengthen my ankles

All this got me to thinking about how to take care of my ankles better. As you can see in this picture, I show three different types of terrain . There is grass, there’s pavement and there are stones in the landscaping. When I walk on the pavement I’m not getting much effort out of my ankles. When I walk on the grass I get a little more engagement in the muscles of the ankle and calf. And when I walk on the stones I really get a workout for my ankles and lower legs. The stones are a good way to mimic the rough terrain of Palo Duro Canyon and engage my ankles and calves in the effort .

My encouragement to my massage clients and anyone else who is walking and working to develop strength and stability is to walk on grass as much as possible and, when the opportunity presents itself, walk on some rough terrain such as these landscaping stones. Go slowly and carefully and engaging those muscles will pay off greatly in the future .

Other recommendations

I will also point out that in this heat we are currently experiencing it is very important to stay hydrated . Oftentimes water is not enough to keep us hydrated. Perspiration and breath expiration cause us to lose a lot of fluids as well as electrolytes from our bodies. Whether I’m hiking in Palo Duro Canyon, working in the backyard or taking my daily walk I always use a hydration drink .

My drink of choice is Shaklee Performance . There is a low calorie option as well as the regular.


So keep up your walking and exercise regime, do it smartly and stay hydrated.

Also, here are some more tips for having a healthy hike, especially if you experience muscle spasms or cramps.

Shaklee Distributor in Dallas, Dallas Health Helpers, talks about immune system health.

Shaklee Distributor in Dallas, Dallas Health Helpers, talks about immune system health.

When the immune system is mentioned, often peoples’ minds go to extremes, thinking of AIDS or some other devastating condition.  Many immune system disorders are life-changing or life-threatening.  But everyone should be concerned about maintaining a healthy, strong system of defense against invaders to the body.

Your immune system is at work 24/7 to guard against foreign intruders to your body so that you don’t get sick.  This activity can help keep you from getting the sniffles, a cold or a more debilitating condition such as the flu or even hepatitis.

With the immune system up and running strong, these invaders are stopped before they can get a foothold on your cells and begin to destroy them and make you sick.  There are cells that run reconnaissance missions looking for the intruders.  There are immune system cells that take the information from the others and create antibodies to kill them off.   There are immune system cells that simply “eat” the invaders on site, inGet Healthy a search and destroy mission. These are only a few of the activities that the immune system does.


We also have to be aware of some things that can impact the system’s ability to do its job.




            Nutrition levels

            Healthy activity levels

Obviously, we cannot do anything about our age, but the others are lifestyle related and we can take actions in those areas that will help to build up our immune systems and fight off illness more effectively.  De-stressing your life and getting plenty of sleep are very important.  Taking time for an effective amount of exercise without going to the extremes is key to keeping your defense mechanisms mobile.  Getting enough of the right nutrition is a challenge, but can be done with supplementation when eating right is not happening.  The good news is that all these changes or adaptations to our lifestyles have many side benefits.  Targeting your immune system will help you to enjoy better health in other areas of your life.  Just pay attention to your body and notice the improvements.

Shaklee Corporation produces a couple of products that work directly with your immune system.   Click Get Healthyhere to learn about Nutriferon and Defend & Resist. Shaklee also offers a money back guarantee.  Try it here.

Dallas Health Helpers, Shaklee Distributor in Dallas is about being healthy without drugs or synthetics. Call 214.252.9596 or email us to learn more about vitality and health.

Dehydration in North Texas is a real threat

Dehydration in North Texas is a real threat.


Dehydration while working in the heat can be dangerous.  If you are not accustomed to working outdoors, you may be in for a shock: a big shock to your system.


It is mid-June and summer has come to Dallas, Texas.  The heat has hit with a vengeance.  Spring was nice, but now that’s over and it’s really hot outdoors.  Especially with the rain we had two days before, the air was quite steamy.  There was some clean up in the back yard I wanted to get done.  Much of the shrubbery had grown beyond its borders and needed to be trimmed and the debris underneath had to be thrown away.


I got started in the heat of the day: about 1:45 p.m.  All was going well.  I was seeing some great progress. And did I mention it was hot?  I went into the garage and got a cold bottle of water out of the small refrigerator and gulped it down.


A short time later, I needed more water.  I got another bottle and began to drink it.  I was feeling slightly wiped out and felt I needed to sit for a minute.  Then I remembered that I had some Shaklee Performance Maximum Endurance Sports Drink in the house.  I went inside and mixed a large water bottle of the stuff and drank about a third of it immediately.  I put the rest in the garage refrigerator.  I thought I’d sit down for a few minutes.  I did sit, but only for a short time.  I quickly realized I was feeling better and the fatigue was gone.  It was much better than when I drank the water.  I got up and finished the work I was doing on the yard.  I drank the rest of the Performance Recovery drink as I worked.


The upshot of all this seems to be that the Shaklee Performance Drink made a big difference for me.  I know there are other hydration drinks on the market, but my knowledge and experience with Performance keeps me using this one particular brand.  Other drinks are mostly sugar and are not well researched.  They are mostly marketing ploys, spending big bucks to hire sports celebrities to make expensive television commercials.


Shaklee Performance is a well-researched product that has proven itself time after times.  They have many amateur athletes who use Performance because of its results.  These athletes are not paid by Shaklee to use its products. Check out how many Olympic gold medals have been won by Shaklee users.


Dehydration while working in the heat can be dangerous.  My whole-hearted recommendation is to use Shaklee Performance Sports drink before you begin to do your yard work and through out the process.  It’s not only for athletes; it’s for anyone who is doing more physical activity than usual.  Keep your fluids flowing, and keep the right fluids in your body.  


Dallas Health Helpers has been involved in natural approaches to health for 26 years.  We are located in Uptown Dallas, but our influence is nation wide.