wellness
FOR BREAKING NEWS VISIT WWW.QNS.COM JULY 20, 2017 • WELLNESS • THE QUEENS COURIER 33
Beat the heat: Tips to stay healthy and hydrated
Americans love summertime and with
good reason. It is the best time for outdoor
fun and travel with family. Many
people enjoy outdoor activities such as
bicycling, kayaking and hiking, and kids
are more active with sports.
One thing to keep in mind when out
and about in the summer heat is to stay
properly hydrated. Unfortunately, many
of us are not drinking enough water. In
fact, 36 percent of adult Americans drink
only three or fewer cups of water per
day, according to the Centers for Disease
Control and Prevention. Here are some
tips for healthy hydration.
Replace your electrolytes
Engaging in physical activity when it is
hot outside means you lose water which
has to be replaced. You are also losing
electrolytes (sodium, potassium, calcium,
magnesium and bicarbonate) which need
to be replaced. Very high temperatures -
especially for a prolonged period - can be
dangerous, especially for seniors.
Ideally, anyone engaging in outdoor
activity in the heat or even an indoor
exercise program should drink 8 to 12
ounces of fl uid every 15 to 20 minutes
during a session. If exercising exceeds an
hour, a beverage that contains electrolytes
is preferable to plain water. Th at is
why most sports drinks contain salt. Of
course anyone can easily make their own
sports drink by adding a quarter to a half
teaspoon of salt per liter or 32 ounces of
water.
Replacing lost electrolytes is important
because they help to regulate cardiovascular
and neurological functions, fl uid balance
and oxygen delivery.
Avoid hyponatremia
Replacing water without suffi cient salt
can produce hyponatremia, a potentially
deadly condition caused by too little
sodium in the bloodstream. Symptoms
can range from mild to severe and can
include nausea, muscle cramps, disorientation,
confusion, seizures, coma and
even death.
Th ere have been several documented
cases of illness and even deaths from
hyponatremia over the past several
years. According to the British Medical
Journal, 16 runners have died as a result
of too little sodium and over-hydration,
while another 1,600 have become seriously
ill. It is true that water intoxication
is more commonly seen among extreme
athletes, but older individuals may also
be at risk for several reasons.
Exercise and aging
It is important to be active but be
careful not to push yourself especially
in high heat. As we age, our kidneys
become less efficient at conserving
the salt we need when the body
is stressed, such as from dehydration
and high temperatures. When
combined with common medications
such as diuretics, which are commonly
prescribed to treat hypertension,
the result could be a greater risk for
hyponatremia.
When you exercise, your body’s
metabolism works at a much higher
rate, breaking down and regenerating
tissues and creating waste metabolites
that need to be flushed out of
your system. However, regardless of
your level of activity, you still need to
maintain good hydration. So remember
to always drink plenty of water to
beat the heat, but you may also want
to up your intake of electrolytes.
Courtesy BPT