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Foods that help you stay hydrated


Some people find it difficult to reach for water during the day. By incorporating these foods into your diet, you’ll secretly be satisfying your thirst and hunger at the same time!

Here’s a list of quintessential fruits and vegetables to keep your body hydrated throughout the day.

  • Cucumber
    • Sailing in with 96.7 percent water content, cucumbers are at the top of everyone’s food list to stay hydrated. Because it has the highest water content of any solid food, its crunchiness is perfect in salads, sandwiches or served with dip. To make cucumber infused water, simply add cucumber slices to a pitcher of water for a refreshing treat.
  • Radishes
    • This refreshing root veggie has a spicy, yet sweet flavor. Radishes have a water content of 95.3 percent, and are filled with antioxidants that help you get the nutrients your body needs. Toss it into your regular coleslaw recipe or add it to your dinner salad to stay hydrated. You can also use thin slices of radishes as a garnish or in soups!
  • Watermelon
    • The king of summer fruit has water right in its name, and 91.5 percent of this delicious fruit is water. Along with a sweet, delectable taste, it contains high amounts of lycopene, a cancer-fighting antioxidant. Not only is watermelon terrific on its own, try adding it to a salad topped with feta cheese this fall. Be adventurous and try grilling it too!
  • Spinach
    • Although iceberg lettuce has higher water content, spinach contains more nutrients for your body. With 91.4 percent water content, spinach is rich in lutein, potassium, fiber and folate. Try substituting iceberg lettuce for spinach. As a rule of thumb– the greener the lettuce, the better it is for you.
  • Strawberries
    • Strawberries go great with just about anything and come in with 91 percent water content. Juicy, red strawberries contain more water than other berries. Toss together with spinach, walnuts and poppy seed dressing for a nutrient-packed dish.

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Guest post: tips to keep in mind for running your race

This is a guest blog post by Steve Zich, executive director of the Community First Fox Cities Marathon Presented by Kimberly-Clark.

First we’d like to thank Affinity Medical Group – Orthopaedics & Sports Medicine for being a sponsor of the Community First Fox Cities Marathon Presented by Kimberly-Clark. Without the help of our community sponsors like Affinity, we would not be able to put on this family-friendly event or give back to deserving organizations.

The Marathon weekend of events is fast approaching. The weekend of events will take place Sept. 21-23, and we’d like to see you there! Whether you’re the most experienced runner or a beginner, we have an event for you to take part in (kids are welcome, too!). What better way to stay healthy and active? By participating in one of these events, you can take part in a celebration of community, health and wellness.

Here are some helpful tips to keep in mind if you plan on participating in any of this year’s Marathon events (or if you enjoy running in general):

  • Stay hydrated! If you are planning to run one of the longer races, be sure to take advantage of the water stations along the route. Hydration is important in preventing cramping and fatigue at any distance.
  • Be sure to stretch before and after your run to prevent injury. Start small, don’t try to go from barely running one day, to running a half marathon the next!
  • Avoid eating at least 30 minutes before your race. Eat light and healthy and allow food to settle before running. A banana or granola bars are good options. After your race, choose foods with potassium to help sore muscles.
  • When race day arrives, run like you’d normally run. Avoid wearing brand new running shoes, as they won’t be broken in and can cause pain and discomfort.

There is still time to register if you are interested in participating in one of the weekend’s races. If you want to learn more about the Fox Cities Marathon events, visit www.foxcitiesmarathon.org.

Steve Zich, executive director of Community First Fox Cities Marathon Presented by Kimberly-Clark

Hydrate the right way: ways to getting your daily intake of water

Your body needs water. Your body is made up of 75 percent water and constantly needs more of it. We lose water through breathing (water expelled from lungs), urination, defecation and sweat. If your body does not have the right amount of water you will feel it. The common signs and symptoms of not having enough water in your body (dehydration) are:

  • Thirst, excessive thirst
  • Fatigue, tired
  • Headache
  • Dry mouth
  • Little or no urination
  • Muscle weakness
  • Dizziness, lightheadedness

Many individuals wait until they feel thirsty to drink water. Thirst may or may not be a reliable gauge of your water needs. Many people are not very good at sensing thirst and sometimes confuse thirst with hunger which causes them to eat instead of drink water. Continue Reading »

Sun safety tips

I think we can all agree that we’ve been looking forward to some warmer weather.  Summer is a great time of year and many of us spend more time outdoors in the summer than any other time of year. Did you know that skin cancer is the most common form of cancer in the United States? That big, blistering sunburn you had as a child more than doubles your risk of developing melanoma (skin cancer) later in life. The sun is a welcome sight this time of year, but here are some sun safety tips to keep in mind any time you will be heading outside.

First, always apply sunscreen when heading outdoors. Make sure it has a SPF of at least 15, higher for children. Most sunscreens will not last an entire day – be sure to reapply often, especially after swimming or sweating. Check to see that your sunscreen is waterproof if you will be swimming, sweating or doing anything else where you might get wet. Don’t forget to apply your sunscreen to those areas often overlooked like the tops of your ears, lips and feet. Also be sure to ask for help for areas that are hard to reach – especially your back and shoulders. There are many products available that contain SPF, such as certain clothing, sunglasses, lip balm, moisturizer and even contact lenses. Continue Reading »

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