Careconnect Health Insurance Group Review: How Much Water Do You Really Need?

Google “how much water should I drink each day,” and you get upwards of six million hits -- half of them, probably, telling you to drink eight 8-ounce glasses every day and the other half telling you to ignore that advice. Here’s the good news: Most healthy people drink enough water and other liquids by simply responding to their thirst (which is the first sign of dehydration), says Nancy Copperman, RD, assistant vice president of public health and community partnerships for Northwell Health. Still, Copperman says, people do make a number of common mistakes when it comes to staying hydrated in the heat. Here are her rules for healthy summer drinking:

1. Eight isn’t enough.

The eight-by-eight rule (eight 8-ounce glasses of water daily) may be easy to remember, but the current recommendations for daily fluid intake from the Institute of Medicine are actually even higher: about 13 cups a day for men and 9 cups a day for women. That may sound like a lot, but it becomes less daunting if you spread your liquid refreshment throughout the day -- definitely the best way to do it, says Copperman.

2. Your needs change with the weather (and your altitude…and other factors).

Think of the IOM recommendation as a baseline, but know that you may need to drink extra if you’re exercising, or if you’re in a hot or humid environment. Women who are pregnant or breastfeeding should also get additional fluids, as should anyone at a high altitude. “If you live on Long Island and you’re vacationing in the mountains, you should drink more than you normally would,” says Copperman.

3. Tea and coffee count toward your total...

“We used to think that coffee and tea were dehydrating because caffeine is a diuretic,” says Copperman, “but studies have found it really doesn’t have a major effect.” So it’s fine to drink coffee and tea as part of your daily fluid intake. Just make sure you’re not only drinking caffeinated beverages throughout the day, because that can cause other health issues. And limit milk and sugar, which add calories.

4. …but steer clear of soda.

Yes, soda is a tasty way to rehydrate – but it’s a major source of empty calories. What’s more, studies have shown that a habit of drinking soda or other sweetened beverages raises your risk of diabetes. If you’re engaging in strenuous activity for more than 30 minutes, a sports drink containing electrolytes and a modest amount of sugar can be helpful. In general, though, your best defense against dehydration is water.

5. Tired of drinking? Try eating your water.

Watermelon is about 92% water, according to the Physicians Committee for Responsible Medicine – and cucumber has it beat at 97% water. Even fruits and veggies that are less obviously water-logged, like cauliflower and spinach, can be good sources of H2O. So are liquid-based foods like soups, puddings, and popsicles. Want to get your fluid the trendy way? Coconuts are a hydration gem, says Copperman. She recommends plain coconut water (with no sugar added). Not only does it contain electrolytes like potassium, it has a naturally sweet taste. To your health!

Careconnect Health Insurance Group Review: 5 Top Sunscreen Mistakes to Avoid

Good news: Warm temperatures, backyard barbecues and trips to the beach are probably all in your near future.

Bad news: All those wonderful things mean you’ll be exposing yourself to the sun – and, maybe, raising your risk of skin cancer. May is Skin Cancer Awareness Month, and today, the first Monday in May, is Melanoma Monday. That means it’s a good time to make sure you’re taking steps to protect yourself from all kinds of skin cancer, including melanoma, which kills an estimated one person every hour in the United States.

It’s key to use sunscreen year-round to guard yourself from the sun’s harmful UV rays, says Katy Burris, MD, assistant professor of dermatology at Hofstra Northwell School of Medicine -- but it’s especially important when you’re spending more time outside and wearing less clothing. Unfortunately, she says, many people don’t get the full benefit of their sunscreen, thanks to some common mistakes. Here’s what Burris sees many of her patients doing wrong, and how to make it right.

The wrong way: You put it on and forget it.

To make it right: Reapply…and then do it again.

“The number-one mistake people make is that they think sunscreens are a one-and-done sort of thing,” says Burris. But sunscreen loses its potency quicker than you think. If you’re spending the day outdoors, reapply sunscreen to exposed skin every two hours. If you’re swimming or sweating, make that every hour.

The wrong way: You ration out your sunscreen.

To make it right: Don’t be stingy.

Think you can make a bottle of sunscreen last through an entire week at the beach? Bad idea. “The average bottle of sunscreen should only last two to three days for a single person when applied correctly,” says Burris. The rule of thumb when you’re using a sunscreen lotion: To cover your whole body, use at least enough to fill a shot glass.

The wrong way: You’re using a product you don’t like.

To make it right: Find one you won’t skip.

Sunscreen comes in lots of forms -- spray, lotion, stick. Any kind will do the job so long as you use enough, Burris says. “Some people under-apply because their sunscreen feels or looks greasy. It’s important to find one you like.” (You can find non-greasy formulas specifically for your face, for example.) Whatever form you choose, make sure your pick is labeled “broad-spectrum” and has an SPF of at least 30.

The wrong way: You wait until you’re in the sun to put your sunscreen on.

To make it right: Slap it on early.

Don’t wait until you’re lying on your beach towel to put on your sunscreen; it takes time for your skin to absorb its protective ingredients so they can go to work. Apply sunscreen at least 20 minutes before you’re exposed to the sun.

The wrong way: You think your dark skin will keep you safe.

To make it right: Always protect yourself.

Having naturally dark skin – or a tan -- doesn’t reduce your risk of developing skin damage from UV rays. Have you skipped sunscreen before without ending up burned? Even if your skin didn’t turn red, it may have suffered damage on a cellular level, raising your long-term risk of skin cancer. No matter what your complexion, it’s best to play it safe. Use sunscreen daily, check your skin regularly for physical changes and get an annual exam from your dermatologist.