Quick Fix Audio Workout Program and Proper Hydration Guidelines

Happy Friday!

Welcome back to your favorite end-of-week read, the Tactile Training Newsletter. Today, we’re diving into ways you can boost your fitness and well-being with essential hydration tips, along with a fresh weekly wellness challenge, a new audio workout, a technology spotlight, and more. If you find this newsletter valuable, please share it with a friend.

Physical Wellness: Learning About Hydration in Vietnam

• In 2017, my older brother Julian and I flew across the globe to backpack through Vietnam for seventeen days. We started our trip in Ho Chi Minh City, where we had a night out on the town. After sweating in the tropical heat, a few Tiger brand beers, and a couple bowls of traditional Pho, it was time for bed.

• We both woke up dehydrated and disoriented. At breakfast, I noticed my brother’s feet had swollen to be the size of two small melons. Concerned and scared he had developed a new condition or been bitten by a poisonous insect; we consulted a local pharmacist for help. With a stern look, she quietly brought her hand to his feet and gently poked a swollen foot. It left a squishy dent and remained there. She looked up at my brother and laughed. We hadn’t drank enough water the previous night…

• Staying hydrated is crucial for both physical and mental well-being. Proper hydration helps regulate body temperature, maintain consistent energy levels, supports overall cognitive function, and impacts nearly all metabolic functions of the body. It can even prevent your feet from turning into melons like my brother.

Here are some additional recommendations based on specific factors:

1. Age:

   • Adults should try to drink eight to ten cups of water per day. This is equivalent to a total of sixty four to eighty ounces of water.

   • Children generally need about five to seven cups a day depending on age and activity level. This is equivalent to a total of forty to fifty-six ounces of water.

2. Activity Level:

   • If you’re physically active, you may need more water to stay hydrated. An additional one to two cups or eight to sixteen ounces per hour of exercise is a decent rule of thumb.

3. Climate:

   • Hot or humid weather increases your need for hydration. In such conditions, drink extra water to compensate for fluid loss through sweating.

4. Health Conditions:

   • Certain health conditions or medications might affect your fluid needs.

5. Pregnancy and Breastfeeding:

   • Pregnant and breastfeeding women generally need additional fluids. Aim for about ten to twelve cups of water. This is equivalent to eighty to ninety six ounces per day.

Weekly Challenge: Drink Adequate Water Daily

For the upcoming week, your challenge is to ensure you’re drinking enough water each day. Water intake is highly individualized, so it is up to you to decide how much you should be drinking.

Here are some tips to help you get started:

1. Set a Daily Water Goal: Refer to the guidelines above and set a personal goal based on your activity level, individual needs, and or your medical professional’s recommendation.

2. Carry a Reusable Water Bottle: Keep a water bottle with you throughout the day as a reminder to drink regularly.

3. Use Rubber Bands or Hair Ties: Consider placing a hair tie or rubber band around the base of your water bottle every time you finish drinking it. Set a goal to reach a number of bands on the bottle at the end of each day. This is a great tactile reminder to keep hydrated and a fun way to keep you motivated.

4. Flavor Your Water: If you find plain water boring, add natural flavors with slices of lemon, lime, or cucumber.

Commit to these hydration practices for a week and observe how improved water intake affects your energy levels, mood, foot size, and overall well-being.

Accessible Technology: The Aira App

This week’s tech highlight is the Aira app, a revolutionary tool that provides real-time visual assistance through a network of trained agents. Designed to support those with visual impairments, Aira uses live video calls to assist with various tasks.

Key features of the Aira app include:

• Live Assistance: Connect with Aira agents who can provide immediate help with reading documents, navigating unfamiliar spaces, or interpreting visual information.

• Integration with Wearable Devices: Aira can be used with smart glasses or other wearable tech to provide hands-free assistance.

• Enhanced Independence: The app empowers users by offering support for tasks that may require visual input, enhancing daily life and personal freedom.

To explore how Aira can support you and to download the app, visit the Aira Website: www.aira.io

Community Highlight: Lighthouse for the Blind

This week’s community spotlight is on the Lighthouse for the Blind, a leading organization dedicated to empowering individuals who are blind or visually impaired. With a wide range of programs and services, the Lighthouse for the Blind offers support in areas such as employment, education, and independent living.

• Connect with them through their Facebook Page for updates and community engagement: https://www.facebook.com/Lighthouse.Inc

• For more information about their services and initiatives, visit their official website at: www.lighthouse-sf.org

I hope you enjoyed this week’s newsletter! If you have any issues downloading this week’s free audio workout program below, have questions or suggestions for future newsletters; contact me at [email protected]. Until next time!

- Coach Brandon