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Are You Drinking Enough Water for Optimal Fitness?
Your body makeup contains over 60% water and needs continual hydration to function at optimal levels. That said, water is considered the most essential nutrient to consume for health and fitness.
Drink Water for Fitness Success
Are you drinking enough water? Are you always thirsty? Are you sweating during workouts and not replenishing? What color is your pee? These are just a few things to consider about your water intake.
Without adequate hydration, your body isn't able to function properly. Drinking water helps maintain fluid levels, regulate body temperature, and prevents your heart rate from getting too high.
This is especially important during your workouts since you're losing fluids through sweat and increased breathing rate. You should drink water before, during, and after physical training. Drinking water every 15 to 20 minutes during exercise is often recommended.
This is especially important during your workouts since you're losing fluids through sweat and increased breathing rate. You should drink water before, during, and after physical training. Drinking water every 15 to 20 minutes during exercise is often recommended.
Avoid Dehydration
Unfortunately, many of you come to your workout and even perform workouts dehydrated. Common adverse effects may include:
- A headache
- Dark urine and not peeing very much
- Dizziness
- Irritability
- Lack of energy, lethargic
- Rapid heartbeat
- Rapid breathing
Drink Plenty of Water to Reach Your Fitness Goals
Drinking plenty of water is vital to reaching and maintaining your fitness goals. Other beverages like coffee, tea, and other fluids may provide some fluid benefit, but shouldn't be used as a water replacement.
Water is an essential nutrient working in and around the cells of your body to maintain fluid balance and help with the production of energy and protein. When you drink plenty of water, you're doing more than just quenching your thirst. You are helping your body function right so that you can reach your fitness goals. The following is a shortlist of the benefits provided when you stay hydrated:
- Calorie control - drinking plenty of water helps you feel full and consume fewer calories. Foods with high water content, like celery, slow the digestive process allowing you to feel full longer.
- Muscle function - muscle cells require water to function properly. You feel energized and pumped when the muscles contain the right amount of fluid.
- Detox - staying hydrated helps flush toxins from your body. This helps with weight loss, proper PH, and reduced inflammation.
- Brainpower - water provides energy to the cells including your brain. This helps promote greater thinking and improved reflexes. Effective workouts require you to be on top of your mental game.
- Reduced illness - water helps maintain a strong immune system and reduces congestion. Stay well-hydrated to avoid illness and stay on your fitness program.
How Much Should I Drink?
Water intake will differ per person, mostly based on age, physical activity level, and other medical conditions. The National Academy of Medicine (NAM) recommends a general guideline of 91 ounces (11 cups) of water daily for women and 125 ounces (15 cups) for men. Keep in mind this includes water from all food and beverages consumed daily, not just water. The majority of healthy adults can meet their daily fluid requirements by letting thirst be their guide according to NAM.
The best recommendation is listening to your body and drinking water when you feel thirsty. The problem remains many individuals ignore these body cues and go without the proper fluid intake.
Make it a goal for this program that you drink plenty of water. This means you will listen to thirst cues, drink when thirsty, and maintain light yellow to clear urine. Helpful hints to increase your water intake include:
- Always have a water bottle nearby.
- Add flavor to your water (muddled herbs, sliced citrus).
- Track your water intake (journal or phone app).
- Drink a glass of water before you eat.
- Drink water at the temperature you like.
The important thing is to drink enough for optimal body function, health, and hitting those goals!
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[ÇEVİRİ] 2020 BTS FESTA Profilleri 1
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The Most Thorough British Intelligence Maps of Bahrain - 1937
In 1937, elements of the British Admiralty's intelligence division published a series of map of the Arabian Peninsula providing a survey of significant urban locations. These maps typically covered British protectorates and especially locations with military installations such as Bahrain (which hosted bases for the Royal Navy, Airforce and Army respectively).
As a result, these maps provide some of the most comprehensive surveys of Bahrain prior to the unsustainable land reclamation that engulfed the island nation in the latter half of the 20th century and the present day. Particular highlights include the shallow reefs (now largely reclaimed), representation of villages outside the urban hubs of Manama and Muharraq which are rarely represented.
Accompanying this is another map surveying pre-independence Manama, in particular when the city was host to its own harbour (the Manama pier) before it was relocated in the 1960s to Mina Salman in the south. This map also highlights notable sites in the city including the two hospitals of Victoria and Mason Memorial Hospitals as well as the houses of many contemporary notables in Manama.
As a result, these maps provide some of the most comprehensive surveys of Bahrain prior to the unsustainable land reclamation that engulfed the island nation in the latter half of the 20th century and the present day. Particular highlights include the shallow reefs (now largely reclaimed), representation of villages outside the urban hubs of Manama and Muharraq which are rarely represented.
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| Double click for a larger size (original file here enables better zoom via QDL) |
Accompanying this is another map surveying pre-independence Manama, in particular when the city was host to its own harbour (the Manama pier) before it was relocated in the 1960s to Mina Salman in the south. This map also highlights notable sites in the city including the two hospitals of Victoria and Mason Memorial Hospitals as well as the houses of many contemporary notables in Manama.
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| Higher resolution image from the QDL |
The David W. Taylor House and Dilworth Farm
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| The David W. Taylor House |
The house itself is located in Christiana Hundred, though not far from MCH. It's on Ashland Clinton School Road, just off of Old Kennett Road (about a mile west of Centreville). It's a beautiful three story stone home, built in a somewhat plain Second Empire style. There is an old wooden shed and a large barn next to it. There are also stone foundations of another large structure, between the extant barn and the road. After a little research, I think I can shed some light on the history of the house and its surroundings.
The history of the area goes back further than we need to right now, but by the mid-1700's much of the land in the region between Ashland Clinton School Road and Way Road was in the hands of the Armstrong family. This included, among other things, the property that is now the Delaware Nature Society's Coverdale Farm. It's also the same Armstrong family that later migrated a short ways south to the Mt. Cuba area, as detailed in Donald Prather's posts. In 1792, Archibald Armstrong purchased two adjoining tracts totaling 132 acres -- one from his father John Armstrong and one from John and Lydia Philips. On this farm Archibald made his home, until his death in 1839. His will granted the property next to his son Nathaniel, who it seems resided in the same house. I believe this house was the one that still stands on the east side of Ashland Clinton School Road, near Center Mill Road. Only this house appears on the 1849 map, and not the one to the north (which we'll get to momentarily).
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| From the 1849 map, the Archibald/Nathaniel Armstrong House appears near the middle, above the Hutchison farm. The map is actually in error, and shows the MCH/CH border along Burrow's Run instead of Red Clay Creek |
Nathaniel Armstrong never married, and passed away only a few years later, in 1842. The family held on to the farm, perhaps because Archibald's widow Sarah was still residing there, as Archibald's will specifically grants her a room in the house and space for her belongings. She died in 1850, and two years later the farm was sold by her sons John and Benjamin (executors of their brother Nathaniel's will) to a new owner -- David W. Taylor.
David Wilson Taylor was born in on his father's farm, northeast of Hockessin, in 1819. He also happens to have been my wife's 3rd Great Grandfather. Much more about the Taylor family will come in an upcoming post. David held on to the full 136 acres he purchased for only a few years before selling off about half of it. There were a few small sales, and then in 1857 a larger one to Samuel Gamble of Chadds Ford. (Gamble's previous residence now houses the Christian Sanderson Museum.) Taylor sold to Gamble about 60 acres comprising more or less the southern half of the property. This included the old Armstrong house in which the Taylors presumably resided for those first five years. He could do that because, as you can see in the July 1857 newspaper clipping below, Taylor had a new house built for himself and his growing family.
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| Notice of David Taylor's new home, July 1857 |
This was a particularly exciting find, as we rarely see such specific information about the building of farmhouses. Even when a date stone is present, sometimes it's not clear whether it represents the original construction or a remodeling. This doesn't necessarily answer all our questions, as you'll shortly see, but it does confirm that my wife's Great-great-great Grandpa David did build a stone house here. Whether it's exactly what's here now is an open question.
The newspaper report also states that Taylor was to "shortly erect a large double decker barn." He did, but it was not the barn that stands beside the house today. Taylor's barn stood between the current one and the road. Only a few remains of the foundations and lower walls stand now, although the ramp is clearly visible which shows it was a bank barn, typical of the area. This barn stood until a fire claimed it in May 1972, apparently the victim of teenage love gone wrong. I have not yet found a pre-fire picture of Taylor's barn, but it's visible in the 1930's aerial below. Comparing it to the size of the very large barn there now (behind it), it was a massive structure.
The newspaper report also states that Taylor was to "shortly erect a large double decker barn." He did, but it was not the barn that stands beside the house today. Taylor's barn stood between the current one and the road. Only a few remains of the foundations and lower walls stand now, although the ramp is clearly visible which shows it was a bank barn, typical of the area. This barn stood until a fire claimed it in May 1972, apparently the victim of teenage love gone wrong. I have not yet found a pre-fire picture of Taylor's barn, but it's visible in the 1930's aerial below. Comparing it to the size of the very large barn there now (behind it), it was a massive structure.
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| 1930's aerial showing the Dilworth Farm. David Taylor's barn is most visible |
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| Remains of a wall of Taylor's barn, destroyed in 1972 |
David Taylor and family -- which included wife Elizabeth Jane Pyle, three sons, and one daughter -- only stayed in their new house for about ten years. They moved around a few times after that, purchasing a small farm in the northeast corner of Christiana Hundred, farming another property east of Centreville, and living near Little Baltimore in MCH by 1880. David Taylor died at his son's home in Hockessin in 1895. When Taylor sold his Centreville farm in 1867, he did so to a member of another family with deep ties in Delaware County -- Benjamin Franklin Dilworth.
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| David W. and Elizabeth Jane Taylor, with grandson David |
Three Dilworth brothers -- B. Frank, James, and William Levis -- all bought farms in the area. Frank Dilworth farmed the 70 acres he bought from David Taylor, operating "a fine dairy farm", but eventually he entered into a venture unique in the area -- tobacco farming. In support of this, Dilworth erected a new barn to store and dry his tobacco. And although I haven't found any direct confirmation of it, it doesn't take a great leap to assume he was growing the tobacco for the nearby Garrett Snuff Mill. When Dilworth died in 1912, his obituary said he was, "believed to be the pioneer tobacco grower in this section of the country and was successful in the industry." His brother James, on the farm to the east, also grew tobacco.
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| Frank Dilworth's tobacco barn |
After Frank's passing, his widow Mary, sons L. Earnest and William, and daughter Anna continued to run the farm. After Mary died in 1928, the remaining children sold the property to Eugene du Pont, who was extending his holdings in the area. In 1915 he had built Owl's Nest nearby, the site today of the Greenville Country Club. The three (unmarried) siblings remained on the Dilworth Farm, as caretakers of it for Mr. du Pont. After the Dilworths passed in the early-to-mid 1950's, the property presumably remained a tenant farm. When Eugene du Pont died in 1954, ownership passed to his son, Nicholas Ridgely du Pont. (For reference, it was Nicholas' sister Ethel who married Franklin Delano Roosevelt, Jr. in 1937.)
Sometime around her marriage in 1966, the Dilworth Farm became home to Nicholas' daughter, Genevieve "Vivi" du Pont Gilmour and her husband William H. T. Gilmour. Soon after, she formed the Dilworth Pony Club, which held its horse show there annually from at least 1968-1973. The farm took a heavy hit though, on the night of May 6, 1972. That night, David W. Taylor's old barn was destroyed in a fire, although thankfully all the horses were saved. It was apparently quite a blaze.
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| From the News Journal, May 8, 1972 |
Vivi du Pont moved away a few years later, and in 1980 her mother (who still owned the farm) sold to another member of Delaware's First Family -- Irenee "Mac" du Pont III. Irenee and wife Eugenie resided a few farms to the south, and leased the property in 1984 to a millwright named Bob Taylor, who moved into the house with his young family. Bob (who as far as we can tell is unrelated to David W. Taylor) specializes in historic restorations and is uniquely qualified to make at least informed speculations about the age of the house. (Examples of Bob's work over the years can be found here.)
I've corresponded with him (thanks, Bob, for your help!) and he has both confirmed and cast doubts upon some of my suspicions. The first issue is the house's most striking feature -- the Mansard roof. We know that David W. Taylor built a stone house in 1857, but a Mansard roof would have been on the very edge of style for that time. It's not impossible, but they were much more common after the Civil War, in the 1870's and 1880's. Also, in his inspections of the house he found what he saw as evidence of a rebuilding or an incorporation of an earlier structure. Since it doesn't appear that there was anything on the site prior to Taylor's occupancy, and with the somewhat later style, it raises the possibility that Frank Dilworth may be responsible for some or all of what we see today. And Bob agreed that the barn does indeed appear to be later-19th Century, fitting in with the tobacco barn idea.
Although the 1857 report of Taylor's "beautiful stone mansion" could have been a generous overstatement, it seems odd to me that Dilworth would just tear down and replace a 20 or 25 year old house. Bob has floated the idea of a fire. I've found no reports of such, or of Dilworth building a new home, but that doesn't mean it didn't happen. Perhaps Dilworth "updated" and enlarged Taylor's home, giving it a "modern style" roof. Right now we just don't know, but it is a beautiful house. And did I mention that it's currently (as of June 2020) for sale? The listing has even more photos. Just be warned that if one of you buys it, my kids will want to see where their 3rd Great grandfather grew up. (Don't worry, they're good kids.)
The David W. Taylor House...or the B. Frank Dilworth House...or the Dilworth Farm sits in a region once known for its agriculture, and now known for its du Ponts. This enigmatic home has been a part of all of it. For over 160 years, this house (probably?) has seen all of it come and go (including my wife's family, more on whom is coming soon) and will hopefully continue on for years to come.
The Duchess of Sussex Delivers Graduation Address to Immaculate Heart High School
The full text of the address given by the Duchess of Sussex is as follows:
Immaculate Heart High School, graduating class of 2020, for the past couple of weeks, I've been planning on saying a few words to you for your graduation, and as we all have seen over the last week, what is happening in our country and in our state and in our hometown of LA has been absolutely devastating.
And I wasn't sure what I could say to you. I wanted to say the right thing. And I was really nervous that I wouldn’t, or that it would get picked apart, and I realized: The only wrong thing to say is to say nothing.
Because George Floyd's life mattered, and Breonna Taylor's life mattered, and Philando Castile's life mattered, and Tamir Rice's life mattered, and so did so many other people whose names we know and whose names we do not know. Stephon Clark. His life mattered.
And I was thinking about this moment when I was a sophomore in high school. I was fifteen, and as you know, sophomore year is the year that we do volunteer work, which is a prerequisite for graduating. And I remember my teacher at the time, one of my teachers, Ms. Pollia, said to me before I was leaving before a day of volunteering: 'Always remember to put others needs above your own fears.' And that has stuck with me through my entire life, and I have thought about it more in the last week than ever before.
The first thing I want to say to you is that I’m sorry. I’m so sorry that you have to grow up in a world where this is still present. I was eleven or twelve years old when I was just about to start Immaculate Heart Middle School in the fall, and it was the LA riots, which were also triggered by a senseless act of racism.
I remember the curfew and I remember rushing back home and on that drive home seeing ash fall from the sky and smelling the smoke — and seeing the smoke billow out of buildings and seeing people run out of buildings carrying bags and looting, and I remember seeing men in the back of a van just holding guns and rifles. And I remember pulling up to the house and seeing the tree that had always been there completely charred. And those memories don't go away.
I can’t imagine that at seventeen or eighteen years-old, which is how old you are now, that you would have to have a different version of that same type of experience. That’s something you should have an understanding of — but an understanding of as a history lesson, not as your reality. So I am sorry that in a way we have not gotten the world to the place that you deserve it to be.
The other thing, though, that I do remember about that time was how people came together. And, we are seeing that right now. We are seeing that from the sheriff in Michigan or the police chief in Virginia. We are seeing people stand in solidarity. We are seeing communities come together and to uplift. You are going to be part of this movement. I know that this is not the graduation that you envisioned, and this is not the celebration that you imagined. But I also know that there is a way for us to reframe this for you and to not see this as the end of something, but, instead, to see this as the beginning of you harnessing all of the work, all of the values, all of the skills, that you have embodied over the last four years, and now you channel that. Now all of that work gets activated. Now you get to be part of rebuilding. And I know that sometimes people how many times do we need to rebuild. Well, you know, we are going to rebuild and rebuild and rebuild until it is rebuild. Because when the foundation is broken, so are we.
You are going to lead with love. You are going to lead with compassion. You are going to use your voice.
You are going to use your voice in a stronger way than you have ever been able to, because most of you are eighteen, or you are going to turn eighteen, so you are going to vote. You are going to have empathy for those who don’t see the world through the same lens that you do — because with as diverse, and vibrant, and opened-minded as I know the teachings at Immaculate Heart are, I know you know that black lives matter. So I am already excited for what you are going to do in the world.
You are equipped, you are ready, we need you, and you’re prepared. I am so proud to call each of you a fellow alumni, and I am so eager to see what you are going to do. Please know that I am cheering you on all along the way. I am exceptionally proud of you. I am wishing you a huge congratulations on today: the start of all the impact you are going to make in the world as the leaders which we all so deeply crave. Congratulations, ladies, and thank you in advance.
Meghan Markle married Prince Harry of Wales, the second son of the Prince of Wales, in 2018. Prince Harry was created the Duke of Sussex upon his marriage. In 2019, the Duke and Duchess of Sussex welcomed the arrival of their son Archie. The family currently live in Los Angeles.
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