Healthy Choices

PL Healthy Choices

Hydration Matters

By amelia kirkland

Nature 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?

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

is to drink plenty of water. You should aim for eight to 10 8-ounce glasses per day. If you sweat a lot, or have a job or vocation outdoors, you may need to drink as much as double that amount! If you notice white residue on your clothing after a sweaty workout, you definitely need to take in some electrolytes, as this residue is the accumulation of salt on your clothing deposited by sweat.

There are also commercial products that replace water and electrolytes lost in sweat. The most well-known is Gatorade, created in 1965 to hydrate the University of Florida’s Gator football team. There are many other electrolyte supplements on the market available at most sporting goods stores.

Gatorade is best used for replacement when calories are also needed. Regular Gatorade contains sugar, which, if you are not expending energy, you do not need. Excessive sugar intake is bad for you in many ways, not the least of which is increasing your waistline. If you need to replace electrolytes due to sweating without significant activity, noncaloric supplementation is best, or you can increase your salt intake by adding table salt to food.

But let’s talk about natural replacements: • Cucumber is 96 percent water and contains vitamins B, C and K. It also contains copper and zinc. • Celery is 95 percent water and also contains vitamin K and folate. • Strawberries are 91 percent water and contain flavonoids, which are antioxidants. • Watermelon is 91 percent water and contains sodium, potassium, lycopene and magnesium. • Squash is 95 percent water and contains vitamin A and folate. • Bananas, while not necessarily a summer fruit, contain lots of potassium.

When you think about hydration strategies, consider using several methods. Drink plenty of water before outdoor activities; consume electrolyte replacement liquid if you’re exercising more than 60 minutes; and consume water and electrolyte-rich foods each day. With many ways to keep you hydrated in the heat, you are sure to enjoy a happy, healthy and safe summer!

PL

Amelia Kirkland has been an advocate for good health for more than 30 years. She is the founder of The Helpful Plate (thehelpfulplate.com), a company committed to empowering people to lead fulfilling, healthy lives. She is an avid cyclist, runner and student of Pilates.

Call Us Today!

Delivery & Pickup of Mulch, Compost, Soil and Pinestraw One Call For all Your landscape supply needs!

910-944-0488 nclsupply.com

Come see us at our location at 2730 US Hwy 5 in Aberdeen Convenient no contact delivery options

Monday-Saturday 8:00 a.m.- 4:00 p.m.

The Sandhills’ premier boutique for children’s and women’s needs with a

elegance.

Nursing and maternity fashion up to age 8 Sustainable toys

Bump & Baby | 3 Market Square | Pinehurst 910.420.8655|thebumpandbaby.com Find us on Facebook! Find us on Instagram!