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Healthy Choices
Hydration Matters By amelia kirkland
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ature has an amazing way of taking care of us. During the hot summer months, when sweat rates are high, she produces yummy, nourishing foods with high water content that also contain necessary vitamins and minerals that are vital during this time of year. Summer is hot. No brainer, right? But what does that mean for our bodies? How does the heat, and the ensuing sweat, affect us—beyond the inevitable sweat stains and feeling like we’re living in a sauna? DEHYDRATION. That’s what summer means. Mild dehydration induces thirst, causes dry mouth, dark yellow urine and can cause headaches. Significant dehydration is a serious medical condition causing excessive thirst, dry skin, dark urine, dizziness and even confusion. Did you know that just a 2 percent drop in body weight due to dehydration can cause a significant drop in performance, including impairment of cognition?
46 ASOUTHERNSOPHISTICATION
When you sweat, you lose more than just water. Sweat contains electrolytes and minerals. These include sodium, potassium, magnesium, chloride and calcium. Adequate sodium and potassium are critical to healthy heart function, as these electrolytes regulate the electrical signals that produce a regular heartbeat. There are electrolyte pumps in cell membranes that regulate the amount of sodium and potassium that enter and exit the cell. Losing significant amounts of electrolytes in sweat impairs this vital function. You may have noticed that you’re excessively tired after a hot day on the golf course. This is due to dehydration. When our electrolytes fall below an optimal level, our body compensates by telling us to “slow down.” Another common symptom of dehydration and electrolyte loss is muscle cramping. This commonly occurs at night, but can happen anytime of day. So how do we stay hydrated? The most obvious way
