Good Health
by Seton’s goodhealth.com
The current East Coast heat wave is setting high temperature records in many cities. New York City has reached triple digit heat twice in the last few days. A similar heat wave in 2006 killed over 40 elderly people in the Big Apple. Last year, Austin nearly set a record for the number of 100-degree days but fell two shy of the 71-day record. So, why does the northeast experience more deaths than Central Texas during heat waves? There are a couple reasons.
Nearly all residents south of the Red River have air conditioning, compared to those in the northeast where very few do. Fans can only do so much to cool people when the temperature climbs past the 100-degree mark. In addition, people in Central Texas get acclimated over time to the extreme temperatures, which also accounts for higher survival rates. This year, El Niño is delivering a wetter and somewhat cooler summer to our region.
Exercising in the Heat
A drip of sweat beads on your forehead. You wipe it away and another appears almost instantly. Welcome to exercising outdoors in Austin in the summer months, where to run, jog or cycle mid-day or after work is to sweat profusely and flirt with heat illnesses. If you’re going to work out once the heat index climbs above 90 degrees, you must take care of your body’s hydration needs. Water intake is more important than calories, vitamins and electrolytes, even when the temperature is normal.
Your body contains roughly 60 percent water. Too little water and you’ll experience problems. Too much and you could also experience problems. Finding the correct intake of water and nutrients while exercising determines how long you’ll be able to sustain your activity, to a large degree.
Sweat is one cooling mechanism for the body. As you expel more energy while exercising or when the temperature or humidity has increased to high levels, the body will try to cool itself with an acceleration of sweat. In order for the sweat to work as a cooling mechanism, it must evaporate from the skin. At temperatures above 95 degrees or when the humidity level is high, sweat will accumulate on the skin and not evaporate.
When this happens, you are expelling fluids and not getting anything in return.
Furthermore, you are running a negative balance in regards to your fluid intake, which will eventually lead to cramps, heat exhaustion or heat stroke.
Symptoms of Heat Distress
Early symptoms of heat illness include:
• Profuse sweating
• Fatigue
• Thirst
• Muscle cramps
Later symptoms of heat exhaustion include:
• Headache
• Dizziness and light-headedness
• Weakness
• Nausea and vomiting
• Cool, moist skin
• Dark urine
Serious symptoms of heatstroke include:
• Fever (temperature above 104F)
• Irrational behavior
• Extreme confusion
• Dry, hot and red skin
• Rapid, shallow breathing
• Rapid, weak pulse
• Seizures
• Unconsciousness
If you are bound and determined to exercise in the heat, there are several things you can do to stay on the safe side of hydration.
Weight Loss Test
If you or your child is involved in a sporting activity that covers several days this summer, such as football training, drill team or tennis camp, keep track of hydration levels by doing the following:
Record the person’s weight right before the activity and then immediately after the activity. If there is a weight loss (fluid loss), 16 to 20 oz. of fluids need to be consumed for every pound lost. Marsha Beckermann, Registered Dietitian, advises that the person not be allowed to exercise again until they have regained the weight (replaced the fluids).
Urine Color
A good indicator to let you know if your body is getting enough fluid, preferably water and non-caffeinated beverages, is if your urine is clear to pale yellow.
“Urine that is dark gold is bad, and if it’s orange or tan, that’s a serious red flag,” Beckermann said. “And keep in mind that certain medications affect urine color, so check with your doctor or pharmacist if concerned.”
Hydration During Exercise
Recent research has changed the status quo of hydration. Before, it was recommended to hydrate prior to thirst. Currently, research indicates that thirst is a pretty good indicator that the body is in need of fluids. To load the body with fluids based on an arbitrary formula for fluid replacement may dilute the body’s balance of sodium in the blood and lead to hyponatremia. Too little fluids and you may experience dehydration or one of the heat illnesses.
Hydration During The Day
During exercise is not the only time to hydrate. You must drink throughout the day to replenish the 50 ounces most adults lose in a day through urine. Another 33 ounces is lost through other bodily functions. To replenish these fluids, the Institute of Medicine recommends the following intake;
Men: 3 liters = 13 cups = 101 ounces
Women: 2.2 liters = 9 cups = 74.3 ounces
