Hydration

Water is the driving force of all nature – Leonardo da Vinci

Water can be found all around us; so we don’t tend to really think about its importance in out lives.  As the temperatures climb, we become hot and begin to perspire, becoming more aware of our need for water.  In reality, by the time we are thirsty, we are already becoming dehydrated. On any given day, we lose water through perspiration, urination, bowel movements and through breathing.  Our bodies are 60% water with all of our body systems, such as respiration, digestion, circulation, and maintaining our body temperature that need water to function appropriately. 

Keep in mind the signs of heat exhaustion and heat stroke, while you are enjoying the outdoors.  If you begin to experience heat cramps while exercising, stop exercising and begin to drink fluids, such as water or sports drinks.  If your muscle cramps are not relieved after 1 hour or if you have heart problems, seek medical help. 

Heat exhaustion may follow heat cramps.  With heat exhaustion, you will experience heavy sweating yet have cold, clammy skin.  You may have nausea, vomiting, muscle cramps, feeling weak with feeling as you may pass out.  In this case, try to find shade to cool off and place wet cool cloths on your body and take sips of water.  If your symptoms progresses to vomiting or you do not feel better after 1 hour, get medical attention.

Finally, heat stroke is the worst scenario.  This is when the body temperature rises and you are not sweating anymore.  Your skin color is red and feels hot to touch.  You may feel your heart racing, experience dizziness, nausea and confusion.  You need to be moved to the shade and use cool wet cloths on the body as well as calling 911 for emergency care. 

The American College of Sports Medicine recommends drinking 17 ounces of fluids two hours before exercising and then continue to drink fluids regularly while exercising (Zelman, 2008). It is best to avoid alcoholic beverages to quench our thirst, as alcohol tends to act as a diuretic increasing dehydration.  

If you need a primary care physician, CHI Memorial Medical Group has locations throughout Southeast Tennessee and Northwest Georgia. 

Source: Zelman, Kathleen M., MPH, RD, LD (2008), 6 Reasons to Drink More Water. It's no magic bullet, but the benefits of water are many.