|
 Summer
Vacation Hydration
By Dr. Neil
Patrick
Are you drinking enough? How much
water to drink in a day is something many people don’t keep track of, but
especially in the hot summer weather it is important to keep yourself
well-hydrated.
Water composes over half of the human
body, and is essential in vital functions such as regulating body temperature,
digestion and circulation, and cushioning vital organs. In normal daily
functioning we lose about two litres of water, mostly through urination and
perspiration. Eight cups of water per day simply replaces this loss, although
any drinks as well as some foods such as cucumber or soup also help to
rehydrate. Water loss increases with exercise and in hot environments, as well
as at higher altitudes, so more water replacement is needed in these
situations. When being active in the summer months, it is important to replace
the extra water you are losing through perspiration and increased activity.
There have been conflicting opinions on
how much water one should drink when exercising, ranging from the old idea that
athletes should not drink at all during exercise, to the other extreme that you
can’t drink enough. It is possible to drink too much water, resulting in a
state of low blood sodium called hyponatremia, but this seldom occurs beyond
extreme situations, usually involving marathon runners. For typical people and
moderate athletes, the general rule of thumb is to drink when thirsty, but to be
aware of when you do become thirsty and not ignore your body’s signal.
For up to an hour of even intense
exercise, drinking should match what is lost with sweating. This can be, for
example, 1.6 litres for a game of summer tennis, although 600-800 mL is
typical. If exercising more than an hour, the body may need carbohydrates and
salt, so sports drinks or diluted fruit juices are recommended to replenish
supplies and aid water absorption. Beverages with too much sugar, or with
caffeine or alcohol will only increase dehydration, so should be avoided with
exercise. Signs of dehydration include headache, physical and mental
sluggishness, dry mouth and eyes, and dark yellow (or lack of any) urine. If
let to go on unabated, dehydration can cause overheating, leading to heat
cramps, heat exhaustion, and even life-threatening heatstroke.
To keep yourself well-hydrated this
summer, drink water regularly throughout the day, with every meal, and not only
during, but an hour or two before exercise. Also, continue drinking for four to
six hours after exercise to account for ongoing sweat and urinary losses. If
you find water too boring, lightly flavouring it with a powder or some lemon may
make it more palatable. Whether or not to use hard-plastic bottles or bottled
water is a separate and involved topic, but in general cool tap water kept on
hand and consumed when thirsty is your best bet for keeping properly hydrated
this summer.
Dr.
Neil Patrick is a chiropractor practicing in the Creemore Medical Centre. For
more information, or to request future topics, call 466-3447 or visit
www.creemorechiro.com . |
