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FOUR SEASONS BREEZE | SEPTEMBER 2025 25 "If you see something, say something." is is the message we want everyone in our lovely community to take to heart. We need everyone to be our "eyes and ears" to report unsafe or unusual situations. We also would like to thank our Block Captains and Community Awareness Committee members for all they do to help keep our community safe. Best Times to Drink Water When You ink You're Hungry: You might really be thirsty. Most people don't realize they're thirsty when hunger seems to strike. e brain recognizes these triggers as the same. So, before you hit the pantry, drink some water rst. en give it a few minutes to see if it satises the urge to eat. When You Wake Up: e rst thing in the morning is one of the best times to hydrate. Your body has gone through a long fast. For a simple jump start, squirt half a lemon in your rst glass of morning water for a bright boost of antioxidant phytonutrients, vitamin C, and potassium. Whenever You Sweat: Anything that makes you sweat — a sauna or a hot tub, time outside on a hot, muggy day — will cause your body to lose uid. Ditto with exercise. As your muscles warm up, your body perspires to cast o heat. You'll need to cool down with lots of water. Before, During, and Aer Exercise: You need lots of water to replace what you sweat out. How much? Before you work out or spend time outside, ll up your bottle with 16 to 20 ounces of H2O. Drink 6 to 12 ounces about every 10-15 minutes while you're active. Aerward, drink again — another 16 to 24 ounces. When You're Sick: Hydration is key to healing when you're sick. Symptoms such as diarrhea, vomiting, and fever can cause extreme water loss. At the rst sign of illness, drink lots of water, especially if you're not hungry. Stay away from alcohol and caeinated drinks. ey'll dry out your system even more. When You're on a Plane: Ever wonder why you get so parched and thirsty when you y? It's all about altitude. e higher the plane goes, the drier the cabin air becomes — and around half the air in your cabin ows in from outside. To combat the super-low humidity level, carry an empty water bottle to ll up as needed during your ight. When You're in a Midday Slump: It's mid-aernoon and your energy has le the building. Don't start a new pot of coee, though. Instead, have a tall glass of water — maybe sparkling to add some pizzazz — with lemon or other avoring to bump up your mood. Your hydration state directly aects your mood, memory, and visual perception, the British Journal of Nutrition reports. When You Have a Headache: One of the top migraine triggers is dehydration. Some people report that even a slight dip in uid intake can bring on an intense headache. It also can make you feel fuzzy, and in some cases even require medical treatment. Especially if you're migraine- prone, keep a water bottle handy at all times and track your intake. If you feel a twinge coming on, a glass can save your day. Before Eating a Meal: Drinking water before a meal — aka "preloading" — might help you lose weight. A small study tested people who drank 500 milliliters — that's a little over 16 ounces — of tap or bottled water about 30 minutes before mealtimes and throughout the day as they wished. Over 12 weeks, the pre-loaders lost almost three pounds more than those who didn't follow the protocol. When You Want to Lose Weight: Water is more than a calorie-free way to help yourself feel full. It may also rev up your metabolism. In one study, 50 girls with extra weight drank about two cups of water half an hour before breakfast, lunch, and dinner with no other changes in their diet. Aer eight weeks, they lost weight and lowered their body mass index and body composition scores. Water also speeds up lipolysis, which is the body's process of burning fat for energy. When You Need to Be on Your Game: Did you know almost three-fourths of your brain contains uid? If your levels dip too low, the blood vessels in this organ shrink. is can aect your coordination, short-term memory, attention span, and stamina, a Chinese study found. So, if you feel tired and muddled, pass up a caeine-charged energy drink. Simply drinking water can help you bounce back. How Much Water Is Best? e U.S. National Academies of Sciences, Engineering, and Medicine say more uid is better for average, healthy adults — 15.5 cups a day is ideal for men, while 11.5 cups a day from all food and drinks is enough for most women. But this includes hydration from food and all beverage sources. Your own needs depend on your health, how active you are, and the climate where you live. Check with your doctor to determine how much you need. Note: e preceding information was provided on WebMD – Medically Reviewed by Jabeen Begum, MD. CPR / AED CLASSES: Monthly CPR Sunday classes are not currently being scheduled. However, you may arrange to schedule a CPR class for your club or committee by calling, texting, or emailing A J Reilly to set up a class: (951) 522-9975 or reilly58@me.com. We want to extend a special invitation to our current Block Captains, as well as to anyone interested in becoming a Block Captain, to attend this month's Community Awareness Meeting on Wednesday, Sept. 10 at 10 am in e Lodge Ballroom. All are welcome! ~ Frank Hilberg, hilberg frank@gmail.com Community Awareness

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