Water Easily Replaces Loss Of Body Fluids

Memorial Day weekend may not have had the best weather for camping, but it was pretty darn good for running the Coeur d’Alene Marathon and Half-Marathon.

That Sunday was rainy and drizzly but it was a comfortable temperature, at least for those of us running the shorter distance.

In 1993, the year I ran the full marathon, it was very hot and I lived for the water stations. This year, with the on-again-off-again rain sprinkles during most of the race, a lot of people may not have been as careful about drinking liquids. But fluid replacement is just as important in cooler weather.

I was well-hydrated before the race and I knew how to pace myself. I looked forward to the North Idaho College finish line, where there was water, plenty of fresh fruit and bagels - a runner’s feast! Also, there was a liter of water waiting in my car for the ride home and lots of tap water when I got there.

I am reminded of a book called “Your Body’s Many Cries for Water” by F. Batmanghelidj (Global Health Solutions, 1992). He claims that most people are chronically dehydrated and that thirst sensation decreases with age.

Many people choose tea, coffee, alcoholic beverages and sodas for fluid replacement, instead of water. However, they contain dehydrating agents, such as caffeine, that actually cause more water loss from the body.

Children are not educated to drink water, and they are dependent on sodas and juices. Fluid replacement can also be critical for the elderly, whose thirst may not be acknowledged and satisfied.

Water regulates body functions. Drink six to eight (8-ounce) glasses of water a day. Satisfy thirst at all times to make the thirst mechanism more efficient. Water is the cheapest form of medicine to a dehydrated body.

Here’s a recipe that uses water and ramen noodles for a quick meal.

Turkey Tetrazzini

From “Top Ramen Noodle Cookbook,” by Elizabeth Prungel and Healther Spyker (Prima Publishing, 1995).

4 packages chicken-flavored ramen noodles, coarsely broken

1 cup cooked deli turkey, cubed

2/3 cup condensed cream of chicken soup

2/3 cup nonfat milk

1/4 teaspoon instant minced onion

4 tablespoons grated nonfat Cheddar cheese

1/2 teaspoon parsley flakes

Dash Worcestershire sauce

Prepare noodles as directed; drain (do not add spice packet).

Combine noodles with rest of ingredients; cook over low heat for 10 minutes or until mixture is hot.

Yield: 4 servings.

Nutrition information per serving: 555 calories, 19 grams fat (31 percent fat calories), 52 milligrams cholesterol, 40 grams protein, 56 grams carbohydrate.

, DataTimes MEMO: The goal of Five and Fifteen is to find recipes where you can do the shopping in five minutes and the cooking in 15. Merri Lou Dobler, a registered dietitian and Spokane resident, welcomes ideas from readers. Write to Five and Fifteen, Features Department, The Spokesman-Review, P.O. Box 2160, Spokane, WA 99210.

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