NUTRITION
Now that we are well into the summer and the beginning of school fall sports practices, I thought that it would be appropriate to address the importance of good hydration. You have all likely heard the commercial, “Stay Thirsty My Friends!” but the truth of the matter is that we don’t want to stay thirsty. Does this mean that you are getting dehydrated? The answer is no, however you should consider it a warning light to water deficiency in your body. So why is water so important?
Water is important for multiple reasons. It helps to regulate your body temperature and actually helps to keep the joints of your body lubricated. Water removes toxins and acid from the body, aids in food digestion, increases oxygen to the blood. It helps to transport important nutrients that give us energy and help to keep us healthy. Every single cell in the human body needs water to function properly. When they are not functioning properly, then signs and symptoms of dehydration can start to kick in.
So what exactly is dehydration? Dehydration happens when you lose more fluid than you actually drink. When your body is lacking water, it simply cannot function properly. When one starts to become dehydrated, they can begin to experience fatigue and the feeling of extreme exhaustion. You can have the onset of headache, confusion, dizziness, nausea, vomiting, dry mouth, hard/ fast heartbeat, muscle cramps, decreased urine output and even decreased sweating can occur. Heat illnesses can occur when the body becomes dehydrated and is unable to cool itself down properly during exercise in hot or humid weather.
So how do you prevent dehydration? The very best defense for dehydration, is to be proactive. Don’t wait until you are thirsty to consume water! Make your water intake just be part of your routine throughout the day. Start your morning with a glass of water to jump start your metabolism. If you get bored with plain water, you can add fresh fruits and / or vegetables. Try using a straw - most people actually consume more fluids when they utilize a straw. Try keeping a water bottle or cup with you at all times. Keep water by your bed at night and try avoiding drinks containing sugar. Believe it or not, the more you drink beverages that are not water, the less that we feel like drinking. So what about coffee? While caffeine can be dehydrating, the water that is in your cup of coffee or tea makes up for the effects actually leaving you more hydrated that you actually were. Don’t be fooled that you can continuously consume caffeine all day long however. Anywhere from three to five cups of your favorite java can actually put you at risk for dehydration. So use common sense before you decide to hit the coffee machine too many times throughout the day! (Yes this goes for you Dr. Keith Monchik and PA Ken Furcolo here at Foundry!!)
So what about athletes and when simply working out? It is important to stress that proper hydration and nutrition are an essential part of one's performance and health. In hot weather, it is vital to stay hydrated as dehydration can set in much faster. It is important to drink and stay hydrated before, during and after your sessions. It is recommended that you start hydrating as soon as you wake up in the morning. After having a good snooze through the night we can actually wake up already slightly dehydrated. The ACSM provides the following guidelines for the maintenance of optimal hydration:
Before Exercise: 16-20 ounces within the two-hour period prior to exercise.
During Exercise: 4-8 ounces every 15-20 minutes during exercise.
Post Exercise: Replace 24 ounces for every one pound of body weight lost during exercise.
What about sports drinks? As most of you likely know, too much sugar is certainly not good, however sugar and sodium are good things when it comes to sports drinks! In addition to the electrolytes and protein included in most on the market, the sugar and sodium can bring your body back to balance faster than water after a grueling workout. For shorter workouts, sports drinks may just mean a lot of extra carbs you don’t need so this is something to certainly consider.
What about being out in the summer heat? Keep in mind, drinking is not the only way to get
hydration. Eating and consuming foods that have a high water content can also help prevent
dehydration. Even though you are feeling hot, you should use caution when consuming only really cold beverages, as it can cause the blood vessels in the stomach to constrict, reducing the rate of fluid absorption. Cool water is absorbed faster, which is important to keep you hydrated when working or working out in the heat. And how about that ice cold Margaritia or beer? While this may sound like a very good idea to your taste buds, it won't be as refreshing to your body. That’s because alcohol only dehydrates you more. So just be careful while at the beach or poolside this summer, if you're going to have an alcoholic drink, be sure to drink some water water between each alcoholic beverage to stay hydrated. And how about those stops throughout the day drinking iced coffees? Much like alcohol, caffeine can draw essential moisture out of you. So keep these things in mind on those hot days, and
try to avoid it as much as possible, especially when combined with alcohol. So remember……Stay hydrated my friends!!!
