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

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.