Summertime brings many opportunities for outdoor activity, but exercising in heat and humidity for prolonged periods of time can overtax the body.
We all know how important it is to avoid dehydration, especially when exercising in extreme temperatures. Our bodies lose fluids when we perspire, and we normally replace these to some extent. But our normal intake may not be enough to compensate for extra fluid loss when sweating is profuse. Your body is cooled mainly through the evaporation of sweat. When humidity is high, perspiration stays on the skin and does not evaporate as easily. This can cause your body’s core temperature to reach dangerous levels, setting you up for trouble.
Water or sports drink?
Water is the best choice when it comes to normal fluid loss, that is, when going about everyday activities like running errands, housecleaning and other routine tasks.
Consuming sports drinks is generally recommended as a suitable fluid replacement in cases when physical activity is of long duration (generally more than one hour) or when there is excessive sweating. With sweating, the body loses salts and other valuable minerals, which must be replaced. In this case, a sports drink can be a good idea.
Whey is a protein-rich liquid component of milk, produced as a byproduct of the cheese-making process. Whey protein has been called the ultimate functional food and is used as a key ingredient in many pre-and post-workout drinks and shakes to help promote muscle recovery and repair.
Designer Whey is one of the more recognized brands of this type, with ready-to- drink products, as well as easy-to-mix powders. Its Designer Protein Blitz (20-ounce bottle) contains 120 calories, 30 grams of protein and only 1 gram of sugar.
Designed to help curb hunger cravings, Lite & Lean (16 ounces) contains just 35 calories, 5 grams of protein, 5 grams of fiber and only 1 gram of sugar.
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There is much controversy about whether energy drinks are safe. Energy drinks are typically carbonated beverages that contain stimulants such as caffeine, certain herbs and other ingredients, and high amounts of sugar, although sugar-free energy drinks are now available.
Avoid caffeine
Caffeine is a diuretic, which increases fluid loss and accelerates the rate of urination.
Many conditions may cause rapid and continued fluid loss, but the leading causes of dehydration are failure to consume enough fluids, fever, excessive heat exposure, and prolonged or intense exercise. Dehydration is one of the most frequent causes of hospitalization after age 65. Symptoms can be similar to senile dementia symptoms, age dementia symptoms and Alzheimer’s symptoms.
Older individuals often have a reduced sense of thirst and may not be getting enough fluids through the foods they eat.
Marjie Gilliam is an International Sports Sciences Association Master certified personal trainer and fitness consultant.
