Stay hydrated, Stay healthy 

Most people can let thirst be their guide to staying hydrated.
But thirst is a sign that you're already on the way to dehydration. To stay healthy, you may need to do more than just quench your thirst.
Drink water throughout the day. Even if you aren't exercising or the weather isn't warm, it's a good idea to drink water throughout the day. Around 91 ounces of water a day for women and around 125 ounces daily for men. Keep in mind that this includes water from foods such as fruits, vegetables and soups as well as from beverages such as water, juice, and even coffee and tea. 
Drink extra when you exercise. 
  • Drink 17 to 20 ounces of water two or three hours before exercise 
  • Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise 
  • Weigh Yourself before and after workouts. Drink 16 to 24 ounces of fluid for every pound you lost during exercise.
Water isn't your only option. Sports drinks often include necessary nutrients such as electrolytes and carbohydrates, which can be helpful after an hour or more of exercise. Keep in mind, however, that these products aren't calorie-free.
Other tips to stay hydrated include: 
  • Drink small amounts often instead of of large amounts rarely.
  • Drink cold beverages to cool your body down.
  • Watch for small amounts of urine or dark-colored urine, which can be a sign you aren't drinking enough water. 

Little Losses - Big Gains! 

If you are overweight, losing just 10% of your weight can add up to improvements in your health, including reducing your risk of diabetes ( or helps control your blood sugar if you already have diabetes). It can also cut your risk of heart disease, reduce blood pressure, reduce your risk of gallbladder disease and cancer, and takes stress towards achieving a 10% weight loss (that's just 25 pounds for someone who weighs 250 pounds) and keeping it off. 

How to lose 10%.

  • Keep a food diary. Research shows that those who write down everything they eat and drink may lose twice as much smart phones that can help you keep track!​

  • Just 30 minutes of brisk walking a day can give you great physical health benefits. Exercise also improves stress levels and increase focus. You don't even have to do 30 minutes all at once-three (10 minutes each) walks each day may be beneficial. 

  • Get enough sleep. If you're short on sleep, youll find it difficult to keep the pounds away. Try to get 7-9 hours of sleep each night. If you snore or feel excessively tired during the day, talk to your doctor about having a sleep study. 


are a valuable resource for healthy products. 


Logan County Farmers' Market

Each Saturday, May-September from 8:30 AM to Noon Corner of South Detroit and West Chillicothe 

Weekday Farmers' Market 

Each Wednesday June-September from Noon to 3 PM Under the canopy at Mary Rutan Hospital 

More Fruits & Vegetables

Aim for at least 2 cups of fruit per day and 2 1/2 cups of vegetables per day. 

Ideas: Make sure you have vegetables of fruit with every breakfast, lunch, dinner and snack. Have a salad blend of romaine lettuce and leaf spinach at lunch. Keep a bowl of colorful fruit within easy reach for snacks. 

TIP: Choose deeply hued produce. The brighter or darker the fruit or vegetable, the more nutrients it may contain. 

Make every day more physically active 

Walking, chores, taking the stairs, gardening and other physical activities all count toward exercise if you perform them at moderate or vigorous levels in increments of 10 minutes or longer. In addition to burning calories, regular exercise boosts metabolism - the higher your metabolism the more calories you burn.