HIGHLIGHTS
September 2014 Newsletter
CENTRAL KENTUCKY’S WATER SOLUTIONS COMPANY FOR MORE THAN 30 YEARS
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EXERCISING CAN LEAD TO DEHYDRATION
Keeping Cool In The Heat
W
ith schools today starting their fall semesters in the heat of late summer,
attention must be paid to the consequences of too much exercise and too
little water. Whether you’re an elite athlete or a weekend warrior, drinking
water during exercise is essential if you want to get the most out of your workout and feel good while you’re doing it.
Making the point.
FROM THE
PRESIDENT’S DESK
L
ast month I wrote about the
wonderful
Chamber
Music
Festival of Lexington, which
Highbridge has been happy to support from the beginning. The
Festival concluded its best season
ever in late August with a remarkable group of musicians performing
at various venues across our community.
This month I turn to another
musical endeavor which we are
pleased to have been associated
with for many years: The All
Volunteer,
Community
Run
Troubador Concert Series in
Lexington. This is a long-standing,
long-running series which has found
a home in the nicely-restored Lyric
Theatre near downtown. This general area in east Lexington is undergoing many improvements and the
Lyric is a standout.
The Troubador brings top notch
entertainment to our community
and one of our favorites is scheduled
for a return visit this fall.
(continued on back)
Amanda Carlson, director of performance nutrition for Athletes’
Performance, which trains many of the world’s top athletes, did a study on college football players preparing for a major NFL scouting event and found that
98% of them were dehydrated at the beginning of their morning evaluation.
“Your ability to perform athletically can decline with a very small amount
of dehydration,” says Carlson. “Just losing 2% of your body weight in fluid can
decrease performance by up to 25%.”
Renee Melton, director of nutrition for Sensei, a developer of online and
mobile weight loss and nutrition programs, reminds that “When you’re working out, you’re more likely to be losing water, both through your breath and
through sweat.” “If you start out dehydrated, you won’t get a good workout.
You’ll get dizzy, lethargic, your muscles won’t work as well.”
That’s because water helps your body to exercise efficiently. It lubricates
your entire body and without it, you’re like the Tin Man without his oil. It’s a
vital part of the many chemical reactions in the body.
Trent Nessler, managing director of Baptist Sports Medicine in Nashville,
says “If these reactions slow down then tissues heal slower, muscle recovery is
slower and the body is not functioning at 100% efficiency.”
By contrast, a well-hydrated athlete feels stronger and can work out longer
and more effectively. “The heart does not have to work as hard to pump blood
to the body and oxygen and nutrients can be transported more efficiently to the
muscles you’re working during exercise,” Nessler says. “That means you’re going
to have more energy and the same exercises you struggled with when dehydrated will seem much easier.”
Research has found that even experienced athletes don’t do a very good job
at estimating their fluid needs. In one study, seasoned runners participating in
a 10-mile race drastically underestimated how much sweat they lost and consequently drank too little to stay well hydrated. The runners underestimated their
sweat losses by an average of 46% and their fluid intake by an average of 15%,
resulting in the runners replacing only 30% of their fluids lost through sweat.
How Much Water Do You Need?
See Back Page.
KEEPING COOL IN THE HEAT
How Much Water Do You Need?
S
o how much water should you drink before, during, and after a workout? First, make sure you’re well hydrated
to begin with. Drink fluids throughout the day before you exercise. (This is good advice whether you plan on
exercising or not.) Then follow this formula from Renee Melton, director of nutrition for Sensei, a developer of
online and mobile weight loss and nutrition programs:
• One to two hours before your workout, drink 15 to 20 ounces of water
• 15 minutes before you begin, drink between 8 and 10 ounces of water
• During your workout, drink another 8 ounces every 15 minutes.
• Needless to say, we suggest Highbridge Spring Water for every sip you take.
The best laid plans . . .
e may intend to spend an hour each day in the gym, or walking, or biking, or otherwise getting the vital
exercise we know is an essential element of a healthy lifestyle, but dozens of unexpected matters can
become roadblocks on any given day.
When this occurs, take a tip from the experts who recommend a short exercise regimen at your desk. Nothing
dramatic or disruptive, just a few simple steps can make good sense and keep the mind clear and focused when
your exercise plans aren’t going according to, well, according to plan.
W
We at Highbridge particularly like a 3 minute video called Exercise At Your Desk from the WebMD website. It’s worth
a look and it could be just what you need to calm frayed nerves when things go awry.
FROM THE PRESIDENT’S DESK
(continued from front)
The extraordinary Leo Kottke is
coming to the Lyric on Tuesday,
October 28, and is sure to attract a
full house. A widely recognized master of his instrument, Kottke is an
acoustic guitarist known for his
innovative and idiosyncratic finger
picking style.
He plays syncopated and polyphonic melodies drawing on blues,
jazz and folk influences and has also
built a jam band type following.
Then in November, the series
will feature legendary Taj Mahal for
a return visit to Lexington, this time
at the beautiful Opera House. The
Grammy winning composer, multiinstrumentalist and vocalist is one of
the most prominent and influential
figures in late 20th century blues
and roots music.
This is Taj's fifth time performing for the Troubadour Concert
Series, and the presenters are promoting it as a "don't miss" event!
The concert is set for Sunday
evening, November 2. We agree:
Don’t Miss This One.
Linda Slagel
Drips and Drops
Say What?
Scrolling through an Origin of Phrases book recently, we came across
some common ones that may be of interest. Ever wonder where
Happy As A Clam came from? We know it means to be very content, but
do clams show emotion? First use of the phrase is cited in a book called THE
HARPE’S HEAD—A LEGEND OF KENTUCKY, published in 1833 with this sentence: “It never occurred to him to be discontented... He was as happy as a
clam.” But apparently the complete phrase is Happy As A Clam At High
Water, at which time clams at high tide are free from predators. The phrase
is an American one and said to be a common expression in those parts of
New England where clams are found. Not sure how valuable this is, but it
may be handy to know when conversation lags.
Is This Cool Or What?
In the first week of school this opening semester, we noticed that
Lexington Catholic cancelled cross country and soccer practice
because the heat index was too high. HERE IS A GREAT TIP: Take a
bottle of Highbridge Spring Water—12 oz., half-liter, or liter—open and
pour a swallow out. Then recap and put in a freezer the night before needed. Take it out the next day and take it with you. The water will melt slowly, thus providing refreshing ice-cold water to keep you hydrated throughout the day. This little trick works, of course, whether you are off to football practice, off to work, or off to the back patio to read a book. The idea
is to stay cool. And this works.
A Reminder to Think Local First
and Buy Local When You Can.
It Helps Us All