Five Ways to Stay Hydrated

Sep 10, 2021

The summer months are upon us, and so is the danger of dehydration. Water is essential to the functionality of life. Unfortunately, most individuals intake less H2O than they need to stay hydrated. The adult human body is composed of approximately 60 percent water that vitalizes organs, tissue, muscles and even bones. It also regulates body temperature, supplies nutrition and oxygen to cells, metabolizes carbohydrates and proteins for better absorption, and filters bodily waste.

Although, maintaining hydration is often easier said than done. The human body constantly loses water through perspiration, urination, defecation and breathing, which occurs when sedentary or active. Remembering to drink enough water throughout the day can be difficult, but making it a habit can directly improve your health and overall well-being.  So, where should you begin?

1. Drinking the water your body needs

Public health guidelines recommended by the U.S. National Academies of Sciences, Engineering and Medicine suggest that men consume about 15.5 cups (3.7 liters) and women consume 11.5 cups (2.7 liters) of fluids per day. However, every person’s body has its own unique requirements for water intake and hydration levels. It depends on age, sex, weight, height, physical activity, health conditions and region. With so many factors, how can you determine how much water your body needs? One way to intake the adequate amount is by dividing your body weight in half and utilizing that number as ounces you should drink in a day. For example, if you weigh 140lbs you should consume 70 ounces of water in a day. Another way to determine the individualized volume of water your body needs is with the help of a hydration calculator. This tool takes nearly every factor into account and derives a more accurate assessment of your physical requirements.

Once you know how much water you need, it’s time to set a routine in place. The first thing to consider is how you can best hold yourself accountable for consuming water on a frequent basis. Mobile applications can remediate this stress by enabling you to set reminders throughout the day to reduce the risk of dehydration. Additionally, some hydration water bottles record data as you drink and compile that information within a synchronized application for you to track. If mobile apps aren’t your thing, No problem. You can track your own water consumption by marking a large water bottle with indicating lines that list the ounces and time of day.

2. Don’t just quench your thirst, satisfy it!

It’s understandable to get tired of drinking water when we need to consume over half a gallon a day. Adding a little flavor to your fluids may be just the right motivator.

Slice it up and throw it in! Fresh fruit such as strawberries, cucumbers, lemons, oranges, and limes create refreshing flavors and provide essential vitamins with every sip you take. If you’re looking for a metabolism boost, try adding ginger or celery to invigorate your body.

Infuse and relax. Herbal tea pouches cater to your feelings, whether you’re sleepy, ill, stressed or simply craving a mood booster. In addition, they yield several health benefits such as increasing metabolism, supplying essential vitamins and nutrients, and improving physiological functions.

3. Obtain fluids from food

Many fruits and vegetables are not only healthy but also hydrating. Celery, cucumber, watermelon, tomato, zucchini, strawberries, iceberg lettuce, spinach, cabbage, cantaloupe, radishes, grapefruit, bell peppers, cauliflower and broccoli contain above 90% of water. Others may be less in volume but not in value, such as grapes, blueberries, raspberries, cranberries, oranges, apricots, peaches and pineapple, which contain above 80% of water.

4. Prepare for activities

Any type of physical activity, regardless of how strenuous, expels water from your body. Before  exercising, try to begin fully hydrated. If you are dehydrated, you may experience a rapid heart rate, low blood pressure, headaches, muscle cramps, constipation, darkened or decreased urination, dry mouth, disorientation, sunken eyes or delirium. Know the signs and be proactive.

When you lose bodily fluids, you’re losing essential minerals. Electrolytes interact with water to conduct electricity, which assists in preventing fluid imbalances, regulating blood pressure, delivering oxygen, contracting muscles and maintaining the acidity (pH) of your blood. After you rehydrate with water, consider these options to replenish electrolytes: coconut water, cactus water or nectar, bone broth, electrolyte supplements (powder or liquid), and foods that contain magnesium, potassium, calcium or sodium.

5. Reduce risks in the heat

Humidity and heat are hydration’s worst enemies. Excessive exposure to the sun can cause heat cramps, heat syncope (dizziness or fainting), heat exhaustion or heat stroke. Before embarking on an outdoor journey in high temperatures, take precautions for your safety. Take an abundant water supply, drink frequently, wear loose clothing and broad-spectrum sunscreen, shield your skin with hats or umbrellas, and restrict vigorous physical activity.

When it comes to health, it is vital to feed your body what it needs. The vessel we call home should be treated as one, and sometimes it’s as simple as drinking enough water and preparing before going out in the sun or embarking on a physical activity. Begin cultivating a healthy lifestyle by taking a more proactive approach with your diet and routine. Observing your physiological indicators to help recognize the signs to prevent dehydration.

Dr. Alina Walden – Vice President Clinical Services

Dr. Alina Walden is a highly accomplished professional with an impressive academic background. She holds a Bachelor of Science degree in Biochemistry and Molecular Cellular Biology from the University of Arizona Honors Program. Subsequently, she obtained her medical degree from New York Medical College and earned her MBA from the University of Phoenix.

With over 15 years of experience in clinical practice, Dr. Walden has specialized in risk adjustment, disease management, and utilization management. Her expertise as a physician executive, combined with an in-depth understanding of the CMS HCC-Risk Adjustment Model and Quality STAR measures, enables her to develop and implement effective population health programs. She is also certified as a Certified Professional Medical Auditor (CPMA), Certified Professional Compliance Officer (CPCO), Certified Professional Coder (CPC), and Certified Risk Adjustment Coder (CRC) from AAPC. These credentials align perfectly with the goals of Adobe Population Health.

Dr. Walden is committed to delivering exceptional customer service to the entire care team, consistently striving to enhance and promote positive patient experiences. She firmly believes that every individual involved in the healthcare process plays a crucial role in advocating best practices. Outside of her professional endeavors, Dr. Walden cherishes spending quality time with her family, which includes her loving husband and four children. Her personal interests include reading and traveling.

Gail Lara – Vice President Strategic Outreach

With extensive experience in healthcare marketing, operations and management, Gail has made a career of developing and growing service lines and businesses from large health systems and specialty practices to wellness and ambulatory services.

As a VP at Adobe Care & Wellness, she oversees outreach to physicians and identifies opportunities for growth that align with the needs of the community and its members.
Gail earned an associate degree in business at Midland College followed by a bachelor’s degree in marketing from the University of Texas. She then worked in operations and business development with a national company upon moving to Arizona and joining the state’s largest urgent care organization where she was instrumental in its growth, identifying new locations, opening clinics, and overseeing licensing, staffing, and compliance. Gail then built and grew service lines at a local hospital group and oversaw marketing and business development for another.

With a commitment to innovative thinking, Gail’s wide range of experience is enhanced by her ability to foster collaborative relationships to achieve goals.

Residents of Arizona, Gail, and her husband have three children. She is passionate about community service, has served on the board of the Arthritis Foundation, and regularly volunteers at The Society of St. Vincent de Paul.

Maria Martinez – Vice President Population Health

Maria Martinez started with Adobe Care & Wellness in the call center, making health risk assessment (HRA) calls to members. She soon took on new responsibilities, learning the ins and outs of Salesforce and helping to build the company’s initial technology platform. Maria never expected that her first post-college job would lead to a career in health care solutions. Maria was born and raised in Phoenix and earned a Bachelor of Science in justice studies with a minor in women and gender studies, graduating Summa Cum Laude. She quickly rose to Senior Director of Clinical Services at Adobe Care & Wellness and later to Vice President of Operations. As VP of Operations, Maria oversees the nurse practitioner scheduling and in-home assessments program to ensure members receive the care needed. She is passionate about making health care more accessible to those living in rural areas or lacking the mobility to get to a doctor’s office helping the company grow and expand its ability to help others.

David Heinrich – Vice President, Integrated Care

A Chicago native with more than 20 years of management experience, David began his management career in the retail industry, quickly working his way up to Store Manager and then Regional Manager. While overseeing multi-million dollar retail stores, David felt the pull to venture into the medical field. He began working for an ambulance company providing pre-hospital care to the sick and injured which inspired him to further his education in nursing school. As he earned his degree, David worked full-time doing organ and tissue recovery for one of the nation’s largest not-for-profit body donation programs.

Since graduating as a registered nurse, David has worked in medical-surgical, trauma, and telemetry units as well as in home health, hospice, and nursing education. He has held clinical leadership roles including Clinical Manager and Director of Nursing.

When Adobe Care and Wellness started their Special Needs Plan in 2019, David joined the team and quickly helped grow the program. He was promoted to Director of Case Management and then to Senior Director of Integrated Care. David, who is also a Certified Case Manager, now serves as Adobe’s Vice President of Integrated Clinical Services.

Alex Waddell – Chief Information Officer

Alex Waddell is an Arizona native and graduate of Arizona State University, where he earned a Bachelor’s in economics. Alex began his career in IT as a software developer for a home health and case management provider. Over the next four years, Alex took on increasing responsibilities and began earning certifications as a Salesforce developer. In 2018, he was hired as Director of Software Development for Outreach Health Services, where he worked for two years before accepting the position of Executive Vice President of Technology at Adobe Care and Wellness. Alex has continued his drive for excellence and is now a Certified Salesforce Application Architect as well as a member of the Forbes Technology Council. In his current position as CIO,  Alex manages and directs a team of developers and oversees the design and development of the proprietary software that supports the expanding healthcare solutions Adobe Care and Wellness offers. Alex and his department, provide internal staff and external entities with analytics that measures results and helps drives decisions. He and his team also ensure data security for the company’s hardware and software.

Chad Wolver – Chief Financial Officer

Chad Wolver is an Arizona native and graduate of University of Arizona’s Executive MBA program in Accounting & Finance. He brings nearly a decade of commercial banking, strategic finance and management experience to the leadership team. He first met our founders, Jayme and Pat, working as the banker for Adobe Care & Wellness in 2017. Chad has always had a passion for helping others. After completing undergraduate degree in Communications with a minor in mathematics at Arizona State University, he joined the US Peace Corps and spent four years in South Africa. In his role as CFO, Chad will develop the company’s financial strategy, oversee budget and planning, and help the organization grow efficiently in its goal to expand as a multi-state provider. Chad serves as a board member for some of Arizona’s most well-recognized philanthropic organizations including Arizona Community Foundation’s Kellenberger + Tollefson Center for LGBTQ Philanthropy Advisory Council and ONE Community’s Millennial Advisory Board. He’s a past board member of ASU Lodestar Center’s Leadership Council, Human Rights Campaign Arizona, Southwest Center for HIV/AIDS and Phoenix Community Alliance’s Social & Housing Advancement Committee. When Chad is not working or giving his time to one of the many causes and organizations he cares about, he enjoys traveling with his partner and spending time with their beloved Italian greyhounds.

Challas Ray – Chief Operating Officer

Challas Ray has spent more than a decade building a career in the health care industry. Challas holds a Master’s in Clinical Kinesiology from Eastern Illinois University. After completing his education, he began work with Sara Bush Lincoln Health System, where he helped create and expand an external wellness program for companies interested in providing wellness programs to their employees. Challas is originally from Toledo, Illinois, but now calls Arizona home.  He moved to the Valley of the Sun seeking warmer weather and new opportunities. Joining The Beech Group as a Transitional Specialist, it was there Challas met and began collaborating with Jayme Ambrose. In 2017, he joined Jayme’s team to help launch Adobe Care & Wellness. As Adobe Care & Wellness COO, Challas provides oversight of the operational process to improve efficiencies and conducts the cost-benefit analysis of new and existing initiatives.

Pat Duryea, PhD – Chief Inspiration Officer

Patricia (Pat) Duryea earned her bachelor’s in Business Administration with an emphasis in Human Resource Management from Arizona State University. She then served as a Human Resource Director for nearly six years before returning to school to earn a Master of Educational Psychology from Northern Arizona University and a Doctorate in Counseling Psychology from Walden University.  Through her career spanning three decades, Pat has worked as a clinical manager, employee assistance program director, an adjunct professor at ASU and she’s owned and operated multiple small businesses. She has extensive knowledge in developing health and wellness programs, and experience in trauma-related counseling. As Chief Inspiration Officer at Adobe Care & Wellness, Pat manages human resources and the development of company culture.  She also serves as the compliance officer, receiving complaints, solving issues and reporting them to Arizona Complete Health.  She works directly with the management team on leadership development within the organization and monitoring morale. Pat’s overall focus is to ensure that employees feel included and valued in their contributions to the company’s success and to provide them with the opportunity to be the best they can be.

Jayme Ambrose DNP RN CCM – Chief Executive Officer

Jayme Ambrose, DNP, RN, CCM, is the visionary Founder and Chief Executive Officer of Adobe Population Health, an Arizona-based company offering an innovative, first-of-its-kind solution to the issue of health equity. Founded in 2018, Adobe employs a technology-driven model for interventional care management and takes a holistic approach to population health by closing care gaps, reducing costs, and caring for the whole person.

Armed with a Master of Science-Nursing from Arizona State University, Jayme was accepted into the Doctoral program for Nursing Science & Leadership at Case Western University. It was there, she developed an integrated case management model, as part of her doctoral thesis, with the objective of addressing the social determinants of health that often contribute to poor health outcomes for at-risk populations. After completing her doctorate in 2012, Beech Medical Group agreed to pilot her model, if Jayme agreed to accept a position as VP of Clinical Services. In 2016, she signed her first insurance company contract and initiated a holistic approach to case management for Medicare members. Her model integrates data analysis and risk assessment with a human touch to deliver proactive and preventative care that improves health outcomes, decreases hospital and ER visits, and reduces overall healthcare costs. In 2018, Beech Medical Group sold the company but not before giving Jayme the opportunity to purchase her division. On that day, Adobe was born with one mission: To positively impact the lives we touch.

As part of an innovative technology platform, Adobe utilizes proprietary risk stratification tools to identify the issues of those at greatest risk including food insecurities, financial hardships, transportation issues and even loneliness. And then through a proprietary and ground-breaking application called MASLOW™, members are invited to answer questions related to social determinants of health and then are connected to for-profit, non-profit, and governmental resources based on geolocation. To ensure impact, a qualified team member through a hybrid care model reaches out to offer assistance, closing the care loop. It is this human touch that sets Adobe apart from other case management organizations. Today, Adobe employs 300 nurses, nurse practitioners, social workers, support coordinators, dieticians, care navigators, and transition specialists and serves more than 200,000 elderly and underserved patients across three states.

Jayme has served on several boards including The Arizona Homecare Association, The American Association of Occupational Health Nurses and the Case Management Society of America where she is currently a member. She also currently serves on the PAC board of the Arizona Nurses Association. In addition, Jayme is currently adjunct professor for Arizona State University where she teaches RN to BSN and MSN students and develops curriculum.