Hydration: Why It`s So Important

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Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. For example, your body uses water to maintain its temperature, remove waste, and lubricate your joints. Water is needed for overall good health.

Path to improved wellness

You should drink water every day. Most people have been told they should drink 6 to 8, 8-ounce glasses of water each day. That is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day. If you are concerned that you are not drinking enough water, check your  urine . If your urine is usually colorless or light yellow, you are well hydrated. If your urine is a dark yellow or amber color, you may be dehydrated.

Water is best for staying hydrated. Other drinks and foods can help you stay hydrated. However, some may add extra calories from sugar to your  diet . Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day. Even caffeinated drinks (for example, coffee, tea, and soda) can contribute to your daily water intake. A moderate amount of caffeine (200 to 300 milligrams) is not harmful for most people. This is about the amount in 2 to 4, 8-ounce cups of coffee. However, it’s best to limit caffeinated drinks. Caffeine may cause some people to urinate more frequently, or feel anxious or jittery.

Water can also be found in fruits and vegetables (for example, watermelon, tomatoes, and lettuce), and in soup broths.

Sports drinks can be helpful if you are planning on exercising at higher than normal levels for more than an hour. It contains carbohydrates and electrolytes that can increase your energy. It helps your body absorb water. However, some sports drinks are high in calories from added sugar. They also may contain high levels of sodium (salt). Check the serving size on the label. One bottle usually contains more than one serving. Some sports drinks contain caffeine, too. Remember that a safe amount of caffeine to consume each day is between 200 and 300 mg (milligrams).

Energy drinks are not the same as sports drinks. Energy drinks usually contain large amounts of caffeine. Also, they contain ingredients that overstimulate you (guarana, ginseng, or taurine). These are things your body doesn’t need. Most of these drinks are also high in added sugar. According to doctors, children and teens should not have energy drinks.

If staying hydrated is difficult for you, here are some tips that can help:

  • Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with tap water.
  • If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
  • Drink water before, during, and after a workout.
  • When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.
  • If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour.
  • Drink water when you go to a restaurant. It will keep you hydrated, and it’s free. 

Things to consider

  • 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.

Some people are at higher risk of dehydration, including people who exercise at a high intensity (or in hot weather) for too long, have certain medical conditions (Kidney stones, bladder infection), are sick (fever, vomiting, diarrhea), are pregnant or breastfeeding, are trying to lose weight, or are not able to get enough fluids during the day. Older adults are also at higher risk. As you get older, your brain may not be able to sense dehydration. It doesn’t send signals for thirst.

Water makes up more than half of your body weight. You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you are physically active, or if you have a fever. Vomiting and diarrhea can also lead to rapid water loss. If you don’t replace the water you lose, you can become dehydrated.

Questions to ask your doctor:

  • I don’t like water. What’s the next best thing to keep me hydrated?
  • What if I can’t consume as many fluids as doctors recommend?
  • What does it mean if I drink a lot of fluids but don’t urinate often?
  • How does drinking alcohol affect hydration?

 

Copyright 2025 IMT Insurance


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Is Your Heating System & Fireplace Ready For Winter?

When it’s cold outside, you need to keep your home warm and toasty, but you also want to keep it safe. Heaters, fireplaces, and other methods of warmth can also create fire hazards. While fireplaces may be designed to contain fire, they still require caution and regular maintenance to effectively manage flames, embers and smoke. 

Here are some tips to make sure you are keeping your home safe this winter: 

  • Test your smoke alarms on a consistent basis and keep fire extinguishers handy.  
  • Sweep dust bunnies regularly.
  • Place your heater a minimum of three feet from all flammable items.
  • Make sure candles are kept away from flammable objects.
  • Use the 1:1 rule — only plug one heating appliance into an electrical outlet at a time.
  • Unplug appliances and completely put out fires in the fireplace before you leave the room or your home.
  • Have fuel tanks filled and maintained throughout the season.
  • Use a fireplace screen to prevent hot embers from flying out and catching your possessions on fire.
  • Service wood-burning or pellet stoves according to the manufacturer’s instructions.

Winter Weather Maintenance Practices for Your Home

Along with fire prevention, homeowners should perform winter maintenance to keep temperatures inside the house warm when it is cold outside.

  • Do not set the heater lower than 55 degrees, as the temperature inside the walls where water piping is located is colder than in living spaces. Also, keep doors open within the house to maintain an even temperature throughout.
  • Prevent drafts and heat loss by adding weather stripping around doors and caulking windows. Install storm windows, if appropriate.
  • Check for water leaks and make repairs, if needed. If a water pipe is exposed in an unheated area, such as a garage or crawl space, wrap the pipe in UL-listed heat tape; use only thermostatically controlled heat tape on plastic piping.
  • Learn where water pipes are located and know how to shut off the water supply in the event of an emergency to prevent damage.
  • Clean out your dryer lint trap or lint screen after EVERY use. It takes only a couple of seconds and can help stop a potential fire before it ever becomes a significant risk factor. Debris that builds up in the lint trap can catch fire when exposed to the appliance’s heat settings.

Winter is prime time for house fires, with more deaths occurring in December through March than any other time of the year. Develop an exit strategy with your household and run practice drills with your family to help avoid preventable tragedy. 

Related: Creating a Fire Escape Plan

With knowledge of the most common fire risks, our tips for fire prevention and a strong emergency response plan in place, you and your loved ones will be well equipped to protect yourselves and your home.

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6 Tips To Protect Your Vehicle From Potholes This Winter

Freezing rain and fluctuating winter temperatures can leave roadways littered with potholes, causing vehicle damage and costly repairs for motorists! Potholes tend to form when moisture collects in small holes and cracks in the road surface. As temperatures rise and fall, the underground moisture expands and contracts. This results in broken up pavement, which is then continually impacted by the weight of passing cars.

Blown tires, dented rims, damaged wheels, dislodged wheel weights, displaced struts, dislocated shock absorbers and damaged exhaust systems are all costly common automotive issues. Other signs include misaligned steering systems and ruptured ball joints. 

How Can You Protect Your Vehicle From Winter's Potholes?

  1. AAA suggests making sure tires have enough tread and are properly inflated. To check the treat depth, insert a quarter into the treat groove with Washington's head down. The tread should cover part of Washington's head! If it doesn't, it's time to start looking for new tires!
  2. Keep an eye out for potholes when driving — stay focused on the road ahead and don't get distracted! If you need to swerve to avoid a pothole, make sure to check surrounding traffic to avoid causing a collision or endanger nearby pedestrians or cyclists.
  3. If a pothole cannot be avoided, reduce speed and check the rearview mirror before any abrupt breaking. Hitting a pothole at higher speeds increases the likelihood of damage to tires, wheels, and suspension components.
  4. A puddle of water can disguise a deep pothole. User care when driving through puddles and treat them as though they may be hiding potholes!
  5. Hitting a pothole can knock a vehicle's wheels out of alignment and affect the steering. If a vehicle pulls to the left or right, have the wheel alignment checked by a qualified technician.
  6. Any new or unusual noises or vibrations that appear after hitting a pothole should be inspected immediately by a certified technician. A hard pothole impact can dislodge wheel weights, damage a tire or wheel, and bend or even break break suspension components. 

Follow the steps above to help avoid and prevent potholes and keep your vehicle safe this year! 

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Fall Season Home Maintenance Tips For Homeowners

The autumn season when leaves turn color and start to fall, along with cooling temperature, is a good time to take care of some annual maintenance around your home. By being proactive, you can avoid costly (and in some cases, dangerous) issues when the weather turns even colder. 

Have your furnace or boiler serviced by a licensed contractor to check annually for any repair or concerns. This is a good time to clean or replace the furnace filter on forced hot air systems. If you have a chimney, have it checked and serviced by a licensed contractor as well. Make sure to remove creosote buildup from chimneys that are connected to woodstoves and fireplaces.

Falling leaves and outdoor debris can clog drains and gutters. The fall is a good time to check that these are clean. Clogged gutters can cause a few issues, but the big one for most homeowners is roof leaks. If your gutters can't drain properly, that excess water can soak through shingles, eventually leaking into your home. This can cause mold to grow, along with damage from the water itself. Melting snow can also fill up your gutters, causing similar issues! A good rule of thumb is, clean your gutters twice a year. 

While gutters are being cleaned, take a few minutes to inspect your roof. Look for obvious holes and damaged (or missing) shingles, but also take some time to really comb over the details. Keep an eye out for cracks and general wear and tear! 

If there’s any loose tree limbs around your property, consider trimming or cutting them before they become destructive. Tree limbs that fall on a house or other insured structure on the property would be covered for both the damage inflicted and the cost of removing the tree, generally up to about $500. 

Explore your home and property to remove any trash, old papers and dense clutter in areas like your garage, basement and attic. This can create the perfect fuel for a fire. Household items, like improperly stored batteries and even glassware sitting in a beam of sunlight, can generate enough heat to ignite a fire. Pay close attention to other common, highly flammable items you may keep in a garage or storage shed, including gasoline, chemicals, and gases used for grilling.