healthy living | Integrate Columbus

Bottom’s Up! How Much Water You Actually Need To Be Drinking

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Mechanics

Dr. Stephanie Duffey • Jun 15, 2020

With summer upon us and the outside temp heating up, I thought I’d pop in with this blog post all about drinking water! Do keep in mind that it’s important to stay hydrated all year long (not just during the warmer summer months). Here, I’ll break down everything you need to know—from the important role water plays in keeping you healthy, to tips for meeting your daily intake needs.

What’s the deal with water anyways?

As crazy as it sounds, did you know that up to 60% of the adult human body is made up of water!? Check out this break down of the water percentages in your body:

Brain and heart = 73% water
Lungs = 83% water
Skin = 64% water
Muscles and kidneys = 79% water
Bones = 31% water

So why does all this matter?

Water not only helps your body stay hydrated, but it also keeps your muscles and joints lubricated for maximum efficiency. Water is beneficial to other systems too because it:

Regulates our internal body temperature by sweating and respiration
Helps transport oxygen all over the body for a healthy heart
Assists in flushing waste and preventing constipation
Acts as a shock absorber for the brain and spinal cord
Forms saliva and aids in digestion

How much water should I actually be drinking?

Now, to answer the question you’ve all been waiting for! How much water should you be consuming on a daily basis? The amount varies per person but the easiest way to think about it is to aim for half your weight in ounces of water.

So let’s say you weigh 150lbs. Your water intake should be right around 75oz. Another factor to pay attention to is activity level. If you exercise often and sweat a lot, you’ll want to consume even more water to replenish yourself. You can perform a sweat test before and after exercise to see how much you’ve lost through perspiration. For every pound you lose, that’s an extra pint of water you need to drink.

Tips for getting your H20:

Sip your water throughout the day rather than chugging it all at once and always keep a bottle with you (Hint: If you’re thirsty you’re already dehydrated).
Use water as your main source of hydration (Drinks that are high in sugar or caffeine can actually dehydrate you).
Check the color of your urine (It should be pale and clear rather than dark and odorous).
Try infusing fruit into your water for a fun and refreshing flavor.
Incorporate liquid-based fruits like grapes and watermelon into your diet (these provide hydration too!)

I hope you found this post to be helpful. Questions or comments? I’d love to chat with you!

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8 Tips For Tight Hamstrings

Stephanie Duffey • Jul 06, 2020

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As a physical therapist, I hear complaints all the time related to tight hamstrings. In fact, the hamstrings get a bad rap for always being the problem muscle, but if we take a closer look, you’ll find that your hamstring tightness may just be a symptom of another issue. Here, I’ll break down my top 8 tips for relieving tight hamstrings and preventing future pain in this muscle group.

1. Don’t be a sloucher.

Poor posture can be a huge contributing factor for hamstring tightness. When you arch your back, you’re actually putting more strain on your hamstrings to help hold you in that position. Instead, focus on stacking your ribs over your pelvis. Your hamstrings will thank you!

2. Be a belly breather.

Being a belly breather goes hand in hand with keeping good posture. When you stand properly, your diaphragm works more effectively, enabling you to breathe better while creating stability and activation through the core.

3. Keep your core strong.

When you stay mindful of your posture and breathe through your belly, you’re activating your core. In addition to following tips 1 and 2, it’s also important to specifically target the core as a muscle group. Tight hamstrings could be compensating for a weak core, so make core part of your weekly training routine. Here are some of my favorite exercises to work those abs (Plus bonus side effect: You’ll look great in your swimsuit!)

4. Keep your glutes strong.

Remember in tip 3 when I said that your hamstrings could be compensating for a weak core? The same is true with your glutes. The more you train the glutes and core, the better off your hamstrings will be. So share the love with other muscles groups. Download my Runner’s Prehab Guide for some of my favorite moves for strong glutes. (These are great exercises even if you don’t run!)

5. Don’t be a “sitter.”

This one’s for all my peeps with desk jobs. When you sit all day, you put your hamstrings in a shorter, tightened position. Take advantage of this quarantine and break up your day by going for short walks so you don’t get stiff. It’s also a great way to take a mental break!

6. Remember the hammies in your strength routine.

Fun fact, tight muscles do NOT always equal strong muscles. If your hamstrings are tight, it could actually be a sign that you need to strengthen them. Try some of these moves for strong hamstrings.

7. Practice dynamic stretching before a workout

You’ve probably heard this before but it’s incredibly important to move while you stretch to prevent cramping and better protect your muscles. Try walking hips swings or some of these exercises to set yourself up for success before your workout.

8. Foam roll after a workout.

One of the best ways to release knots and trigger points is foam rolling. It’s an awesome recovery for your muscles after a run or workout and provides a deep release while preventing muscle tension and pain. Do your muscles a favor and show them some love after you make them work! Here’s my favorite foam roller.

Need help treating your tight hamstrings? Let’s chat!

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Need New Running Shoes? Read This Post About Pronation First

By: Dr. Stephanie Duffey • Feb 17, 2020

Wearing a Running Shoes — Westerville, OH — Empower Physio & Wellness

If you’re a serious runner, you probably go through shoes pretty quickly (I know I do!) Or if it’s been a while since you’ve replaced your shoes (over 300-500 miles) it’s probably time to consider a new pair. But before you do, READ THIS POST! I’ll share my tips for identifying the right type of shoe for you based on the level of pronation in your feet.

WHAT IS PRONATION?

Let me start by saying, pronation is NOT a bad thing–it’s normal and it occurs when your foot absorbs shock as it makes contact with a surface. Pronation is essentially the natural process your arch follows from a lifted position, to a flattened position when you’re walking or running. When selecting the proper running shoe, you’ll want to pay close attention to your gait, which can show a pattern of neutral pronation, over-pronation, or supination (under-pronation).

OVER-PRONATION

Causes: Excessive, or over-pronation is when you pronate too much, too quickly, or stay in pronation for too long. This could happen naturally if you have flatter feet.

Symptoms: You could be experiencing tendinitis, shin splints, runner’s knee, or plantar fasciitis.

Shoe Recommendations: You’ll need a pronation control or stability shoe. The inner part of the shoe should have a thicker material to support you. You may consider brands like Brooks and 361. You can also try an insert for additional support (I like Powersteps), however don’t just jump to inserts right away. When your running or walking shoe is properly selected, it should give you enough support.

UNDER-PRONATION

Causes: Under-pronation, or supination occurs when you have a more rigid foot that isn’t absorbing shock as well as it could be. This could happen naturally if you have a higher arch.

Symptoms: You may be experiencing general joint aches and pains.

Shoe Recommendations: You’ll need a nice, cushiony shoe that’s shock-absorbent. You could explore New Balance, Hoka, and Mizuno shoe brands.

OTHER TIPS

No matter what level of pronation you have, I recommend going to a shoe store where they watch you walk or run on a treadmill to see how your foot looks and feels in a shoe. Make sure you’re comfortable. When you find a shoe that you like, stick with it, but I’ll caution you to pay attention to the shoe production quality over time. Often, companies will switch up the production and this can definitely make a difference.

This post should help you find a running shoe that’s right for you! Need help identifying your foot type and what type of shoe would be best for you? Let’s chat!

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