The Importance of Water and Proper Hydration

The First Lady has announced her new social campaign and is taking alot of heat for the simplicity of it.  While I do not agree with many of her ideals, I can give her a nod of approval on this one.  

For as simple as the concept sounds, it is a fact that most people DON'T drink enough water through the day. For many people, sufficient water intake can be one of the most important steps to improving their health and well-being.

Soda pop, coffee, juice, sports drinks just aren't the same.

So with this in mind I have dug through my archives to find an article which I wrote several years ago for a rodeo magazine when I was more active in the circuit caring for the participants.  The article is written specifically for the rodeo athlete but has valid points and information for all walks of life.

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Water and Your Physical Endurance.                           

By Dr. Russell Heller

As a competitor in the rodeo and rough stock sports, like any athlete, you constantly strive to maintain your endurance and top performance.

Water, and maintaining proper hydration, are an important step in doing this.  Anyone who has ever competed in the Midwest and southern climates during the summer and early autumn months can attest to the difficulty of maintaining body fluid levels (hydration) and avoiding dehydration.  

Most of us have come to take the sign of the dry mouth as a signal that the body needs water, at its also assumed that fluid levels are well regulated yet the symptoms of dry mouth are not noticed.  Dry mouth, however is one of the last outward signs of extreme dehydration.  Other signs to watch for are: persistent/recurring heartburn, stomach ache, headache and mental irritation.  Dehydration over a long period of time can lead to: recurring and/or chronic pain, low back pain and water retention (believe it or not).

                          

Water, for as simple as it is, is a very important part of us.  It makes up about 60% of the young males weight and 50% of a females.  Two-thirds of this water is found in our blood cells the rest is outside the cells and includes the plasma of the blood.  Proper hydration is important in regulating body temperature energy metabolism and cardiovascular stress.  Therefore, it has a vital role in maintaining athletic & physical performance.

So the question to answer is, How do we avoid dehydration?

·      Drink before you feel thirsty.  We must remember that the thirst mechanism is too inefficient and slow for proper hydration purposes.  By the time your body senses the need for water to maintain mineral balance, dehydration has already started.  An estimated proper level of water intake can be calculated at 50-75% of your body weight in ounces.  50% for sedentary people, 75% for active people.  Example:  An active 150 lb. person would require 112.5 oz of water per day (75% of body wt. in oz.)   Divide this by the number of hours you're awake to find your hourly water requirement; 112¸16= 7 oz./hr awake.     **During strenuous work an additional 16 oz. per day should be consumed plus an additional 16 oz. per day in dry climates.

·      Avoid caffeine.  While caffeine does have some properties that can enhance athletic performance, it also acts as a diuretic, causing your body to get rid of fluid instead of retain it.

·      Avoid high calorie drinks like sodas.  Even though they do contain large amounts of water, the large amounts of sugar in these drinks make the water more slowly absorbed.  Also many sodas contain caffeine.  Sports Drinks offer little benefit over water during the first 90 minutes of heavy activity,  after 90 minutes of strenuous activity they can facilitate the replacement of minerals and sugars.

·      Avoid regular use of Non-steroidal Anti-inflammatory Drugs (NSAID's) such as aspirin, ibuprophen, acetaminophen, etc.  Under tough conditions the kidney's need to function at 100%.  These drugs interfere with kidney function and can cause an excess loss of minerals in the urine and upset the electrolyte balance of the body which can be quite serious.

·      Avoid taking just water.  Especially during periods of heavy, extended labor.  To avoid diluting the mineral and electrolyte balances of the body we also need to replace the sodium lost through perspiration and glucose loss through physical activity.  Along with water, it's a good idea to snack on salty, high carbohydrate foods such as pretzels, snack crackers, tortilla chips, etc.

These recommendations can help prevent and avoid dehydration, heat exhaustion and heat stroke during the intense heat of the summer while competing; however, these points should also be kept in mind when working long hours, outdoors in the summer.  

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Enjoy the outdoors, enjoy your activities and be safe.

Yours for better health,

Dr. Heller

All Sodas Increase Type 2 Diabetes Risk

Online health news, Medscape reported on Febuary 14, 2013 that a new study from France suggests that women who drink large amounts of diet soda are at increased risk for type 2 diabetes.

The study followed  66,118 women in France exploring links between diet and cancer.  What they found was that there were 1369 new cases of type 2 diabetes diagnosed during the follow-up period from 1993 to 2007.

In self-reported dietary consumption of soft drinks, the average intake of regular sodas was 328 mL/week, while for diet sodas it was higher, at 568 mL/week.   The study considers this high consumption.  For those of us here in the States let me convert that for you.  328 mL = about 11 oz. or slightly less than one can of regular soda/WEEK.  568 mL = 19 oz of diet soda/WEEK.  I'm guessing many of us know friends, family, co-workers or ourselves that consume more than this amount through the week.

The risk for type 2 diabetes was elevated among the women by about 30% with consumption of regular soda greater than 11 oz./week and more than doubled with consumption of diet soda greater than 19 oz./week.  These are risk factors after adjusting for other influencing variables.

Moral of the story?  Don't be fooled into thinking that diet means that it is better for you and that there are no health consequences with its consumption.

What the body needs and what most of us don't get enough of is water.  Try replacing soda consumption with water consumption.  Carry a water bottle with you, keep one on your desk at work if possible, get frequent drinks during any breaks through the day, whatever it may take.  Many common health complaints from mental fog, to muscle aches to back pain to fainting have been related to dehydration (lack of water).

In the interest of your better health,

Dr. Heller




Photo Credit: © Pkruger | Stock Free Images & Dreamstime Stock Photos

The "Hair of the Dog"

This season of holiday parties makes it easy to overindulge, especially during New Year's eve.  Many of us have heard numerous "old wives remedies" and "the hair of the dog that bit you", for those morning afters when imbibing may have gotten out of hand.  Some have even found a tried and true one for themselves.  While I can't advocate over indulgence and intoxification I know it can happen. 

Firstly if it does happen, be responsible and don't get behind the wheel of a vehicle.  It can be a quick, sad end to a festive evening.  Have a friend drive you or call a cab if available.

Secondly, if you are worried about waking up with a "crushing" hangover there are a few dos and don'ts from NewsMax Health to help tame the hangover beast.

<<Read More>>

Better "Junk Food" Snacks

I don't know that I would say that their suggestions are "good for you", but these are definitely better choices if looking for a junk food fix.  As with any foods, moderation is the key.  Enjoy!

Dr. Heller

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5 Junk Foods That Are Good for You

All junk foods have the reputation for being — well, junk — but some are actually good for you. Are there really junk foods you can eat without feeling guilty? Yes. Some foods that have been put under the "junk" label or "no-no's" for the health conscious deserve a second look. Keep reading as Newsmax Health searches out foods that you can enjoy tonight ... without guilt. 

• Beef jerky. Although beef jerky has gotten it's "bad" food label due to preservatives, it's actually loaded with protein. As an added bonus, it won't raise insulin levels, making it an ideal snack. And while it's true that some beef jerky is loaded with both preservatives and salt, you can find all-natural versions that have no preservatives and less salt. You can even find brands made with grass-fed beef (instead of grain), which will give you a bonus of heart-healthy omega-3 fats.

• Chocolate. Numerous studies have shown that dark chocolate (which contains at least 60 percent cocoa) is rich in antioxidants called flavonoids. German researchers found that eating only one square of dark chocolate a week lowered the risk of heart attack and stroke by 39 percent, and another study found that people who ate the equivalent of a small chocolate bar each week reduced their risk of dying following a stroke by 46 percent. Among other health benefits, chocolate has also been found to lower blood pressure, reduce stress, fight wrinkles, and boost mood. 

• Popcorn. Popcorn, which is actually a whole-grain product, is packed with antioxidants called polyphenols. A study at the University of Scranton found that popcorn — based on the average American diet — has more antioxidants than most people eat in a day. Just avoid popcorn loaded with butter and other oils and choose air-popped corn, which has only 30 calories a cup. "Popcorn may be the perfect snack food," said Joe Vinson, a chemist at the University of Scranton. “It’s the only snack that is 100 percent whole grain.” 

• Beer. An Italian analysis of 16 studies found that people who drank about a pint of beer daily reduced their risk of heart disease by 31 percent. Also, beer is high in silicone, which helps prevent bone loss and may even help rebuild bones in younger men and women. Researchers at Tufts University found that beer drinkers had a higher bone density than those who didn't drink. Warning: Don't tuck into a six-pack. Both studies found that people who overindulged increased their risk of both heart disease and bone loss. 

• Chips. Baked chips, whether potato or corn, don't have any added oil and are often made from whole grains, which are great for heart health. They also often contain added spices, which zap up the taste and are also great for your health. Baked potato chips are good sources of potassium and vitamin C, and corn chips contain phosphorus, manganese, vitamin B6, and vitamin E.

Newsmaxhealth.com  Monday, August 27, 2012 4:25 PM

Fun in the Summertime Sun

In case you haven’t noticed, the summer weather is upon us and with it the risk of heat exposure as the humidity and heat indexes send the temps into the danger zone. 

According to the Centers for Disease Control, excessive heat caused the deaths of 8,015 people between 1979 and 2003, the last year for which statistics are available. This tally was higher than those who lost their lives from hurricanes, lightning, floods, and earthquakes combined.

According to the American Heart Association, heart attack deaths peak not only in the winter, but in the heat of summer as well.

Overheating of the body can result in hyperthermia, a condition in which the body’s core becomes overheated.  Coupled with dehydration, this condition can result in an electrolyte imbalance and, as a result, people can go into cardiogenic shock. 

In cardiogenic shock, the heart becomes suddenly weak and cannot pump enough blood to the rest of body. “This can cause a multi-organ failure that can trigger a heart attack or sudden cardiac death,”  according to Dr. Crandall, chief of the cardiac transplant program at the world-renowned Palm Beach Cardiovascular Clinic in Palm Beach Gardens, Fla. 

One of the biggest dangers of hot temperatures is dehydration. This loss in body fluid can also result in the life-threatening heartbeat irregularity known as atrial fibrillation.

Another danger is that extreme heat causes the blood vessels to widen, as the body attempts to rush blood to the surface in an attempt to cool down. This is especially dangerous for people who take common medications such as blood pressure drugs.  Many of these drugs increase the risk fainting in the heat.

Heat exhaustion, over heating of the body,  is strongly related to the heat index, which is a measurement of how hot you feel when the effects of relative humidity and air temperature are combined. A relative humidity of 60% or more hampers sweat evaporation, which hinders your body's ability to cool itself.

The risk of heat-related illness dramatically increases when the heat index climbs to 90 degrees or more. So it's important -- especially during heat waves -- to pay attention to the reported heat index, and also to remember that the heat index is even higher when you are standing in full sunshine.

There are a number of factors that can make an individual more susceptible to heat exhaustion.  They include:

Age. Infants and children up to age 4, and adults over age 65, are particularly vulnerable because they adjust to heat more slowly than other people.

Health conditions. These include heart, lung, or kidney disease, obesity or underweight, high blood pressure, diabetes, mental illness, sickle cell trait, alcoholism, sunburn, and any conditions that cause fever.

Medications. These include diuretics, sedatives, tranquilizers, stimulants, some heart and blood pressure medications, and medications for psychiatric conditions.

The most common signs and symptoms of heat exhaustion include:

• confusion
• dark-colored urine (which indicates dehydration)
• dizziness
• fainting
• fatigue
• headache
• muscle cramps
• nausea
• pale skin
• profuse sweating
• rapid heartbeat

Cramping is usually among the first symptoms. Cramps usually occur in the arms, legs and stomach. If untreated, heat exhaustion occurs next, resulting in any number of symptoms from the above list.  If these symptoms are not addressed, the condition can progress to life-threatening heat stroke. 

One of the most important things to recognize about heat stroke, and other heat-related problems, is that for the most part these problems are avoidable with a bit of attention and common sense. 

Tips for being safe in hot weather: 

• Wear light fitting breathable clothing.

• Make sure you are well hydrated. Drink one to three cups of water before heading outside, and then continue drinking water at 20-minute intervals, even if you are not aware that you are thirsty.

• If you are on high blood pressure or heart medications, remember that you may feel the effects of heat more keenly and take extra precautions. Also ask your doctor if they need adjusting.

• Wear well-ventilated shoes and socks.

• Wear a wide-brimmed hat.

• Caffeinated drinks pull water out of the body so avoid them or drink them very sparingly.

• When walking or exercising in the heat; stick to shady areas when possible.

• Avoid the sun between noon and 3 p.m., when it’s the most intense.

• Make sure you protect your pets from the heat as well. 

So keep yourself safe as you enjoy the summer weather.