Water
THE PUBLIC RX:
Drink eight glasses of water a day.
THE OVERSIMPLIFICATION: “It’s highly important that we all stay well hydrated, but the actual amount of water a person needs depends on size, temperature, and level of physical activity,” says Samantha Heller, MS, RD, senior clinical nutritionist at NYU Medical Center in New York City. “Some people might do fine with only four 8-ounce glasses of water, others may need considerably more than eight.” She also points out that people who eat lots of foods high in water content, foods such as lettuce, tomatoes, and pears, will not need to drink as much as people who live on peanut butter and beef jerky.
YOUR PERSONAL RX: Try to drink at least a 1/2 ounce of water or water-like fluid (juice, skim milk) for each pound of body weight. So if you weigh, say, 150 pounds, that would equate to (.5 x 150) 75 ounces of fluid a day, or around nine 8-ounce glasses. If you eat lots of high water content foods, that might be reduced to perhaps seven glasses. If you are exercising heavily, or if it’s an especially hot day, drink more.
The American College of Sports Medicine recommends that people drink at least two 8-ounce glasses of fluid two hours before exercise, and to continue drinking small amounts at regular intervals throughout exercise. Heller cautions that sugary drinks like soda, caffeinated drinks like coffee, and alcoholic beverages should not be counted toward your total, as they can all dehydrate rather than hydrate you.
Caffeine
THE PUBLIC RX: Two or three cups of coffee a day…anything less is downright un-American.
THE OVERSIMPLIFICATION: “Caffeine is not only addictive, but it presents many potential problems, including insomnia, adding to anxiety and stress, and possibly exacerbating conditions like high blood pressure and heart disease. How much caffeine? Hard to say. We are all sensitive to different degrees,” says Hyla Cass, MD, assistant clinical professor of psychiatry at the UCLA School of Medicine and co-author of Natural Highs (Avery Penguin Putnam, 2002). Certain people, such as those with heart problems, or pregnant women, should unequivocally swear off caffeine. One study in the New England Journal of Medicine concluded that as little as 100 mg of coffee a day (one cup of coffee) may increase the risk of early miscarriage.
YOUR PERSONAL RX: If you’re a caffeine junkie, know that swearing off coffee isn’t going to be easy. You may at first suffer withdrawal symptoms such as headache and fatigue. Most people will get some symptoms, but not everyone does. Bear with it. Know that after a few days, you’ll be free of the addition, and you’ll feel better for it. “After your body adjusts, you’ll actually start to feel more alert,” says Dr. Cass. If you can’t give up caffeine, consider switching from coffee to tea, preferably green tea. Green tea has roughly half as much caffeine as coffee, and you’ll at least be getting a healthy dose of antioxidants, which help ward off disease.
Sun exposure
THE PUBLIC RX: The American Academy of Dermatology recommends sunscreen with an SPF of at least 15 at all times. It’s also a good idea to get checked over by a doctor at least once a year for any signs of early skin cancer.
