Wellcoaches
Minimize

Login to Wellcoaches here



Forgot Password ?

Minimize

Monthly Wellness Focus!

Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly.

July is Hydration Awareness Month

Daily water intake must be balanced with losses to maintain total body water. Losing body water can adversely affect your functioning and health. Once you start feeling thirsty, you've probably lost about 1 percent of your body water and are dehydrated. With a 2 percent water loss, you could experience serious fatigue and cardiovascular impairments. It's important to note that individual fluid needs differ depending on your sweat rate, the environmental temperature, your clothing, humidity and other factors.

Recognizing signs of dehydration is important. They include:

  • Little or no urine.

  • Urine that is darker than usual.

  • Dry mouth.

  • Sleepiness or fatigue.

  • Extreme thirst.

  • Headache.

  • Confusion.

  • Dizziness or lightheadedness.

  • No tears when crying.

 

Don’t wait until you notice symptoms of dehydration to take action. Actively prevent dehydration by drinking plenty of water.

Hydration tips

As summer temperatures hit, here are a number of important tips.

– Drink enough water to prevent thirst.

– Monitor fluid loss by checking the color of your urine. It should be pale yellow and not dark yellow, too smelly or cloudy.

– For short-duration (less than 60 minutes), low-to-moderate-intensity activity, water is a good choice to drink before, during and after exercise.

– Any time you exercise in extreme heat or for more than one hour, supplement water with a sports drink that contains electrolytes and 6 percent to 8 percent carbohydrates. This prevents "hyponatremia" (low blood sodium), which dilutes your blood and could also lead to serious impairment and death.

– Begin exercise well-hydrated. Drink plenty of fluids the day before and within the hour before, during and after your exercise session.

– Avoid alcohol the day before or the day of a long exercise bout, and avoid exercising with a hangover.

– Consider all fluids, including tea, coffee, juices, milk and soups (though excluding alcohol, which is extremely dehydrating). The amount of caffeine in tea and coffee does not discount the fluid in them, even if they have a slight diuretic effect, according to the most recent report by the National Research Council's Food and Nutrition Board.

– Eat at least five cups of fruits and vegetables per day for optimum health, as they all contain various levels of water and the all-important nutrient potassium.

– During exercise, for those who experience high sodium losses, eat salty foods in a pre-exercise meal or add an appropriate amount of salt to sports drinks consumed during exercise. Dilute juices, such as V-8 or orange juice, 50/50 with water so that the drinks are 6 percent carbohydrate solutions (the same as sports drinks), which will empty from your stomach quicker than 100 percent juice (juices are naturally 12 percent solutions), allowing the electrolytes and water to quickly reach your heart and organs.

– Following strenuous exercise, you need more protein to build muscle, carbohydrates to refuel muscle, electrolytes to replenish what's lost in sweat, and fluids to help rehydrate the body. Low-fat chocolate milk is a perfect, natural replacement that fills those requirements.

– You can also replace fluid and sodium losses with watery foods that contain salt and potassium, such as soup and vegetable juices.

– For long hikes, when you'll need food, dried fruit and nut mixtures contain high amounts of potassium, sodium, protein, carbs and calories — though continue to drink plenty of water.

– To determine your individualized need for fluid replacement: During heavy exercise, weigh yourself immediately before and after exercise. If you see an immediate loss of weight, you've lost valuable water. Drink 3 cups of fluid for every pound lost; use this figure to determine the amount of water (or sports drink) you'll need to drink before and during your next exercise session to prevent weight/water loss in the future.

Source: http://www.livescience.com/


Click on image for tips on staying hydrated.
Minimize

Wellcoaches Wellness Portal Updates!

We are pleased to launch our new look for the Wellcoaches portal.   In addition to the new look, we have added a module called My Assessments.  For the participant this can be found on the My Coaching page.   Under this module, the participant can complete the Positivity assessment and the Quick Wellbeing assessment.  The Full Wellbeing Assessment and the Health Risk Assessment are in their own containers.  Please note the container for the Health Risk Assessment has also changed.

Coaches can view their participant's results by logging in with their coach account and navigating to the Coaching Documentation->Participant Assessments page.  

As always, if you have any questions or need a bit of help, please click the Request Support link and let us know how we can help.

Minimize

Introduction

Welcome to Health and Wellness Coaching!

well.ness (wel'nes) Optimal physical and mental health
coach (kohch) Your partner in reaching peak wellness


What does peak wellness look like for you?
• Fit and strong?
• At your ideal weight?
• Healthful eating?
• High energy?
• Robust health?
• Calm and balanced under stress?
• Positive and optimistic state of mind?
• Fully engaged and satisfied with life?


My goal is to work with you to identify and create the conditions in your life that lead you to a life of thriving and optimal performance.