1001 S. 74th St., Belleville, IL 62223
Wednesday - July 4th
OPEN 8 AM - NOON
PLEASE PAY FOR YOUR PILATES SESSION TODAY!!!!
NEXT SESSION STARTING
June 4 – September 1
NO CLASSES WEEK OF
JULY 2 – JULY 7
STUDENTS SUMMER MEMBERSHIP
$20.00 per Month
Pay $20.00 each month or pay full amount at time of sign up.
Under 18 must have a parent present to sign membership form.
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Go to Memorial’s Belleville Health & Sports Center page
ACCLIMATING TO HOT WEATHER AND STAYING WELL HYDRATED
As the weather warms getting acclimated to the heat and humidity is important for any outside physical activities. To acclimate to the heat, you must spend time outdoors gradually building your tolerance over a 10-14-day period spending at least 90 minutes each day doing normal physical activities. For some it may take longer but your body will adjust and become more comfortable in the heat.
As you acclimate to the heat, your sweat begins sooner and ramps up faster, helping you stay cooler. BUT more water is lost as you sweat and must be replaced. Acclimation causes you to drink more often at greater volume.
Hydration status can be influenced by altitude changes, consumption of alcohol and prescription medications such as diuretics, laxatives, anti-histamines, blood pressure medications and chemotherapy drugs.
Here are some tips to keep well hydrated:
Plain water is not enough: Water is a great hydrator but when consumed with foods it is even better. The sodium and other minerals (ions, electrolytes) you ingest when you eat food help keep water in your body.
All beverages with the exception of hard liquor contribute to your fluid intake: Alcoholic beverages such as beer, wine and mixed drinks help hydrate but don’t overdo it because it does have a diuretic effect.
Caffeinate drinks do not dehydrate: Caffeine is a very mild diuretic, so mild that over the course of a day it has little impact on overall hydration and can be part of your fluid intake.
Foods also help with fluid intake: 20% of your daily water intake comes from food. Most foods are more than 50% water.
Take in fluids before, during and after exercise: By the time you are thirsty you’re already slightly dehydrated. Drink throughout the day.
You can drink too much water: Crystal clear urine may be a sign you are drinking too much. Your urine color should be more like lemonade.
Please eat, drink and exercise responsibly!
Bernie Cook RDN, LDN, June 2018
GET STARTED LIFTING WEIGHTS!
Have you ever gone through our weight lifting training which is included in your membership?
We have four different workouts you can learn. Make your appointment today at the front desk to get started.
Need more help? We also have Personal Trainers on staff ready to work with you one on one.
PUSH AND RELEASE
The front and back doors are locked in the morning and evening for our members safety.
Press the button ONCE. DO NOT hold the button down. The door will be released momentarily.
CHILDREN ARE OUT OF SCHOOL