---

How much Water should you Drink?


The most generally recognized rule is to drink at least eight glasses of water daily to maintain homeostasis. Mounting data suggest that to calculate daily fluid intake, you should divide your total body weight in half and that number is how many ounces of water you should consume. Climate, humidity, illness and other factors can increase the above listed intake levels. The suggested daily intake levels listed below are cited by Carole Engel, director of outreach services for Fruit-Eze, a Portland, Ore. company focused on gastroenterologic health:

If you weigh	And you are female, you may contain	And you are male, you may contain	Suggested fluid intake	In 8 oz glasses
100 lbs	55 lbs of water	65 lbs of water	50 oz	6 glasses
120 lbs	66 lbs of water	78 lbs of water	60 oz	7 glasses
140 lbs	77 lbs of water	91 lbs of water	70 oz	8 glasses
160 lbs	88 lbs of water	104 lbs of water	80 oz	10 glasses
180 lbs	99 lbs of water	117 lbs of water	90 oz	11 glasses
200 lbs	110 lbs of water	130 lbs of water	100 oz	12 glasses
220 lbs	121 lbs of water	143 lbs of water	110 oz	13 glasses

Preventing Lower Back Pain
Are you (or will you be) one of the 80% of adults that has back pain?

Low back pain is a common problem, often estimated to afflict 80 percent of adults at some point in their lives. After colds, back pain is the leading cause of all office visits to doctors. Also, those 30 to 50 years old have the highest prevalence of lower back pain.

The good news though is that the majority of low back problems are preventable!

BODY MECHANICS
A major factor in preventable low back pain is poor body mechanics , how an individual sits, stands, walks, sleeps, lifts and exercises as well as how he or she performs daily living activities.

WHAT IS NEUTRAL SPINE ALIGNMENT?
A key component necessary for understanding proper body mechanics is the concept of the neutral spine , or the spine that is in ideal alignment. Generally speaking, a neutral spine should be maintained throughout all daily activities. When the spine is in neutral alignment, it should have four curves as seen by the accompanying drawing.

When seated in correct alignment, the upper body weight is directed onto the sitting bones of the pelvis, while the spine remains in neutral with its four natural curves intact and in proper relation to each other. Most people have difficulty sitting in correct alignment. Using a small lumbar roll, or pillow, is very helpful in maintaining the proper lumbar curve –an inward lower back curve - when seated. When the lower back is properly supported, it is easier for the upper back curves to be in proper alignment, and it's more likely that upper body weight will be shifted onto the sitting bones, where it belongs. (see photos below of proper alignment and proper and poor posture while sitting).


LIFTING
Another critical area is proper lifting . Ideally, whenever we bend over to lift an object, we keep our spines in neutral. Since it is unrealistic to expect everyone to maintain a neutral spine every time they lift something, I recommend you use a one-handed lift whenever possible. A one-handed lift can be used for picking up all objects except the heaviest or most unwieldy items. The key point about a one-handed lift is that the hand that is not lifting is free to provide support. It can be placed on the thigh or on a nearby object such as a chair, table or desk. Once the spine is supported, it is not as essential to keep it in neutral, nor is it as important to keep the abdominals contracted. In other words, a one-handed lift is ideal whenever you pick up the dozens of everyday objects that seem to relocate themselves to the floor. For example, a parent with small children is constantly bending over to pick up Legos, Tinker Toys, bits of paper, etc. This is how back pain prevention is practiced!

SLEEP
Since approximately one-third of human life is spent in sleep, it makes sense to have the most appropriate spinal alignment possible while sleeping. What would be the best way to keep your spine in neutral alignment throughout the night? Many physicians and physical therapists agree that the most optimal position is on the side. In order to keep the hips stacked and the spine in neutral, it is helpful to place a pillow between the knees. Alternatively, lying on one's back may be appropriate if a pillow is placed under the knees.

CONCLUSION
In summary, you can be proactive about low back pain prevention by:

• practicing proper standing and sitting posture.
• using the one-handed lift whenever possible.
• practicing ideal alignment when sleeping.
• making sure that you maintain a neutral spine during all exercises except those specifically for the torso.