Staying Hydrated this Summer

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Water makes up a large part of our body mass and is required for proper function.  But how much  water do we need to drink every day?  According to the Mayo Clinic, there are three basic approaches to estimating our daily needs.  If we calculate our water needs based on the amount of fluid we lose every day, in which case we should take in about 2L of water daily.  According to dietary recommendations, women should take in about 2.2L, and men should be drinking 3L daily.  The most popular approach, and one with the least scientific evidence, is to drink 8X8oz of fluid (about 1.9L).   Which ever approach you prefer, it is important to compensate for environmental conditions and activity level.  And the best test, is to just look at your pee - it should be clear or very pale yellow.  Incidentally, some olympic athletes are given a color strip to indicate their level of hydration by the color of their pee.

Does that mean that you need to carry water with you wherever you go?  Not necessarily.  Take water with you if you are spending extended periods of time in a hot or dry environment.  Also, bring water if you are going to be active (this includes everything from hiking to shopping).  When you are working out, especially for prolonged periods of time (such as hiking or biking), then take in small amounts of water regularly to keep your water output (sweating, etc) equal intake, and your hydration level steady. 

I like to spend time outside in the summer, so I have many different bottles and hydration systems. 

My favorite water bottle to take to the office or to the park is the Klean Kanteen.  I prefer the stainless steel to aluminum because aluminum leeches into the water and is toxic at high enough levels.  Though aluminum bottles (such as Sigg) are coated on the inside, the coating can be scratched or worn down.  

I also like Nalgene containers.  If I am dehydrated and want to keep a better eye on my water intake, then the gradient on the side of the Nalgene water bottle is very helpful.  Further, the big Nalgene water bottle holds a full 1L.  I like the wide mouth bottles because they fit onto most water purifiers, so I can take them camping.  It's also easier to add ice into a wide mouth bottle, and they're much easier to clean.  The wide mouth bottles are a little harder to drink from.  I usually just leave a bendy straw in the bottle and use it when I'm drinking. 

I also really like the Camelbak water bottle, which to me is like an adult sippy cup - it's impossibe to spill water all over yourself and your desk.  So if you're a clutz like me, then this is definitely a winner.  The only problem with this bottle is that the cap is difficult to clean thoroughly, so I use mine only for water. It is also important to note that when buying plastic water bottles, you should look for ones that are BPA (Bisphenol A) free.    

No matter what water bottle you choose, make sure you keep it clean.  I use my bottles for water only, and hand wash them, since the dishwasher tends to degrade them.  I have special bottles for sugary liquids, such as my morning shakes and gatorade - these get extra cleaning.  Also, don't drink any water that has been sitting for too long, as bacteria does grow in water.  As for water sources, I think tap water is fine.  Plus it contains the flouride we need to keep our teeth healthy.  Recent studies have shown an increase in tooth decay due to the lack of flouride in bottled water.  If you don't like the taste of your tap water, just boil the water (will get rid of the chlorine), and then store in the fridge. 

And yes, all of my water bottles are pink - hence the girly tomboy title!

I also really like my hydration packs.  I use these for hiking and biking.  It's easy to sip water regularly when there is a tube three inches from your mouth that you can drink from.  My favorite hydration pack is the Dakine Nomad, which has special straps for my bike helmet (great for commuting) and knee/shin pads (which I carry for when the trail unexpectedly turns nasty).  I like hydration packs that have some storage, for a long sleeve shirt, a bike repair kit, and trail mix or even lunch.  I appreciate the Nomad's front pocket with an organization panel useful for a pocket knife, flashlight, and other bits and bobs I take with me into the woods.  This pack even has a padded pocket for my camera.  The pack holds a 3L resevoir.

I also have a Camelbak MULE, which I also really like.   I think Camelbak makes the best water resevoirs.  The MULE also holds 3L of water, and has enough compartments and straps to fit all of the extras that I bring with me.  I like that the Camelbak has a waist strap, which is nice for hiking.

Both Camelbak and Dakine make women specific hydration packs which are shorter (for shorter torsos) and are designed for narrower shoulders.  As a tall (5'10'') ex-competitive swimmer with broad shoulders, the male specific packs fit me better.  But if you have narrower shoulders, then definitely look at the women specific packs.  Go by fit first and foremost.  If your hydration pack fits properly, you won't even notice you're wearing it - until you take it off after a long bike ride and there is a huge sweat stain on your shirt in the shape of your pack.  Yes, that's experience talking.

Avoid putting sugary liquids (such as gatorade) into the hydration pack resevoir, as it is somewhat challenging to clean.  Always rinse the resevoir after use, and hang up open so that it dries.  In the summer when I'm using my hydration system regularly, I just keep the resevoir in the freezer to avoid anything growing in it. Camelbak makes cleaning brushes that clean both the resevoir and the tube, which is very useful.  Although once you get stuff growing in your resevoir, which I have, it's very difficult to get rid of permanently. 

For extra long days or extreme heat, consider electrolyte replacement.  I really like the Camelbak Elixir tablets, which have a bit of flavor but do not have any sugar.  I have used these in my hydration packs and they're fine - no problems with any kind of growth or yuckiness.  And I do like the taste.  When I lived in Arizona and mountain biked in the desert, these made a huge difference!  They're not cheap, but they're definitely worth it.

And if you're enjoying the great outdoors with your doggies, don't forget to keep them hydrated also.  You can teach your doggies to drink out of your hydration pack by squirting water into their mouth.  You can also carry a bottle specifically for them.  My favorite is the H2O4K9.  Just like you, it's better to give your doggies smaller sips of water more often.

So enjoy enjoy the outdoors this summer, and stay hydrated!

Bicycles - How Do I Choose?

Now that spring is here, we once again can enjoy the outdoors.  And there's nothing like feeling the wind in your face on a bike.  I have had a bike for as long as I can remember, and have been mountain biking for almost 15 years.  I also enjoy road biking, touring and even indoor spinning.  Since I built my own mountain bike about 5 years ago, I have been the resident bike expert to all of my friends, and all of their friends...  Since I got 3 "help me pick out a bike" emails this week, I figured it may be helpful to write a guide on how to choose the right bike. 

THE BEACH CRUISER

The cruiser will not get you anywhere fast, but it will get you there in style.  Case in point, check out this beauty from the Target Liberty of London collection.  Keep in mind that the beach cruiser often only has one speed (though some have three), and your body is not positioned for optimum pedaling, so you won't be getting there in a hurry.  This bike is perfect if you want to get out there and enjoy the weather and the scenery, and to...well...just cruise!

THE MOUNTAIN BIKE

No matter how many different bikes I own and ride, the mountain bike will always be closest to my heat.  It is my first love.  If you are interested in trail riding, invest in a good mountain bike.  Bikes take quite a beating on the trails, so in this category, more than any other, you get what you paid for.  Think of it this way, if your bike can't take the beating, your body will!  In the 10+ years Ive been mountain biking, I've seen countless couples where the dude is on a $3K bike and having the time of his life cruising through the trails, while the girl is on a $100 POS that weighs 50lbs, doesn't fit her properly, and handles like a tank  Surprise - she looks totally miserable.  Check out Giant Bicycles -  a mass manufacturer that makes bikes for many of the popular bike brands, so it can offer quality at a lower price.  Choose a better quality hard tail (suspension only in the front) over a bottom of the line full suspension.  Make sure you test ride, and get your bike shop to swap out the saddle (to fit your sit bones), handlebars (risers will bring the handlebars up for comfort), pedals (if you want to go clipless), and tires (appropriate for your local terrain), as needed.

THE ROAD BIKE

If you are looking to biking as a way of getting in shape, then look no further than a road bike.  The advantages of road biking is that you can start right out of your font door, and get a smooth fast ride that gets your ticker going.  Make sure you get a proper fit form someone who knows what they're doing.  You will be sitting on that bike for long stretches at a time, so if it doesn't fit well you will be in pain.  Over time, an ill fitting road bike can lead to unnecsary wear and tear on your body.  Again, Giant Bicycles will offer you good value for good quality.

THE COMMUTER/TOURING/HYBRID BIKE

Most people fit into this category when looking for a bike.  This is the all purpose bike with a geometry somewhere between the road and mountain bike.  It will take you to work, the grocery store, on a breeze through the park, on the road for a little excercise, or on a bike tour of Italy.  The custom built Rivendell Atlantis is king of this category.  However, if you will be parking your bike on the street, then consider getting a cheap and UGLY commuter - it is not likely to be stolen.  In this case, a used bike often offers decent quality with a reduced price tag.  I know many people who have an ugly/cheap commuter for work/school, and a swanky bike for everything else. 

THE SINGLE SPEED

Just like the name implies, this bike has only one gear (you get to choose the gear) - no changing to an easier gear when you encounter a hill.  A single speed is not just a kind of bike, it is a life style.  In mountain biking, the single speeders are the most hard core and excellent technical riders.  Out on the street, a single speed bike is hip and trendy.  It's great for an extra challenge on your morning commute, and maintenance is a breeze.  For an everyday single speed, I love the Bianchi San Jose.  I quite enjoyed cruising one of these everytime I house-sat for a mountain biking friend, with his blessing, of course.

A BIKE FOR YOUR TYKE

If you are looking to buy some lucky tyke their first wheels, then look no further than a balance bike.  This one by Skuut looks funny, has no pedals, and is wooden, but it will teach a child how to ride a bike without the need for training wheels.   This bike teaches the child how to balance on two wheels.  They start out walking on either side of the bike, but as they get more confident, they will start pushing off with both feet and gliding - this is a natural progression because even little tykes want to go fast!  Once they perfect the balance bike, a kid has no problem with a regular two wheeler, because pedaling is the easy part.

And no matter what bike you choose - PROTECT YOUR NOGGIN AND WEAR A HELMET!








A COUPLE OF NOTES:

WOMEN SPECIFIC BIKES
Most manufacturers now make women specifc bikes. These optimize the bike's geometry for women, who tend to have longer legs and shorter torsos than men. Women specific bikes are the way to go if you are petite. If you are taller, go by fit. I am 5'10'' and I ride a men's frame. Women's bikes do often come in more pastel colors, which is controvesial. Some girls say that they hate pinks and pastels, and want 'normal' colored bikes just like the boys have. I think pink bikes are awesome - especially if the lady on it is a badass!

CHOOSING A BIKE SHOP
I recommend that you research your bike options online, and then buy your bike at a local bike store. Find a shop that has a good reputation, and carries the type of bikes and the brands you're intersted in. You may have to shop around to test drive different brands. Keep in mind that the shop can swap out parts on the bike before you buy it so that it fits you better or suits your local terrain. Though this may carry an extra charge, it will be cheaper than replacing those parts yourself. When you buy your bike at a reputable shop, they will remember you and build a relationship with you. This means that they may offer you discounts, and they may even do simple repairs/installs for free. So choosing a bike shop is much like dating - can you see yourself in a long term relationship? I choose on the basis of the brands they offer, their offerings in the chick section, and the vibe - no snooty bike shop need apply.