-- Summertime Hydration --
What's in your cooler?
You have planned your typical Saturday out on the boat or to the beach – what’s in your cooler? Is it stocked with nothing but Beer, Soda (or “Pop” depending on where you are from), fruity boxed drinks for the kids, and Sweet Iced Tea? If so, you are in danger of becoming dehydrated before getting safely back to the dock.
I wrote this article initially for the folks enjoying the beach and boating, but I want to add in all you golfers out there! I am surprised at how little water some golfers drink, which then can lead to all those stories you hear of folks having heart attacks and strokes out on the course.
I am going straight for the “Fear Factor” on this one! I am a big proponent of mixing personal responsibility with responsible fun. In this case, when it comes to becoming dehydrated, drinking Pepsi all afternoon will get you in trouble just like drinking beer, except for the obvious increased risk of intoxication.
Taking responsibility is nothing more than taking control of the decisions you make.
Here’s the worst-case scenario: You take your boat out with your family. You partake in one too many beers. At the height of the heat in the afternoon you really don’t notice anything except your “buzz”, but shortly thereafter you start getting a little dizzy, a little nauseous, and things start going downhill from there. Who is getting you, your family, and your boat safely back to the dock and home?
Or for you golfers who decide to use your round as an excuse to drink for 3-4 hours, usually pretty early in the day. The heat will catch up to you, and if it doesn’t, who is driving you home?
Thousands of people die each year because of “Heat Stroke”, which is when you get dehydrated to the point where you do not sweat enough to lower your body temperature and cannot cool yourself.
Why is Heat Stroke and Dehydration So Dangerous to The Body?
The fact is your body depends on water to survive. Your body is mostly fluid – specifically salt-based fluid: Your Brain is 80% fluid, Lungs 90%, Blood 83%, and your Heart is 75%.
No wonder the signs of dehydration are not surprising: Headaches, dizziness, brain fog, fatigue, weakness, muscle cramps, nausea and vomiting, rapid breathing, and increased heart rate.
What are the Signs of Dehydration?
According to the Center for Disease Control, the first signs will be heavy sweating, muscle cramps, and you are not urinating as often (or it is dark in color when you do). Stop what you are doing, get in the shade and drink some electrolytes to get needed sodium and potassium into your muscles. If the cramps last more than an hour it’s time to call it a day.
Signs of Heat Exhaustion include the following: Continued heavy sweating; cold, pale, clammy skin; fast, weak pulse; nausea or vomiting; muscle weakness or fatigue; headache; and dizziness or passing out. Get to a cool place, loosen your clothing, apply cool cloths to your body, and sip water. And it’s time to go home.
Then if you ignore the above, the next phase is Heat Stroke. Now your body temperature is rising; your skin is hot and turning red and can be either dry or damp; your pulse is getting faster and stronger; confusion is starting to set in; and eventually you pass out. This is a 911 situation, move to a cool place, apply cool cloths, and do not drink anything.
And yes, heat stroke can trigger a heart attack. The heat places an enormous stress on the cardiovascular system. Sweating causes fluid loss and reduced blood volume, stressing the heart even more.
The Importance of Electrolytes
Exactly what are electrolytes and why are they so important? The three main electrolytes refer to Sodium, Potassium and Magnesium. Sodium helps the body maintain normal fluid balance including your blood pressure. In my genetic testing I can tell if your blood pressure is caused by salt sensitivity or stress. Potassium manages many functions including nerve signaling and muscle contractions. Magnesium is necessary for your muscles, nerves, heart, and also blood pressure and blood sugar.
Once you start sweating outside, you need to hydrate with Sodium because you are losing salt. Look for electrolyte products like Nuun tablets or LMNT which dissolve in your water bottle. And LMNT has different flavors which now come in cans to throw right in the cooler!
If you see white marks on your clothing where you are sweating, this is a sign you are losing sodium.
Avoid drinks which are full of sugar or artificial sweeteners, and artificial dyes and preservatives. Look for healthier, more natural Hydration products including High ph-Balanced Alkaline water, Spring Water which has minerals added in, and Coconut Water which is high in potassium – just watch the sugar content. You don’t need those fruity flavors!
If you are on a Sodium Restricted diet because of medical issues, I recommend just staying out of the heat!
General Treatment for Heat Stroke
If you are out on the boat or the beach or the golf course and you (or your buddy) start to fade, this is not the time to play tough guy. Do the following immediately:
Get in a shaded area - Remove clothing and gently apply cool water to the skin followed by fanning to stimulate sweating - Apply ice packs to the groin and armpits - Lie down in a cool area with their feet slightly elevated - Cool the person rapidly however you can.
Special Caution with Children
Children need your special attention out in the sun because their sweat mechanisms are not yet fully developed, so they will not realize they are getting dehydrated. Force them to drink water and non-sugar electrolyte beverages every half hour or so, especially if they are participating in outdoor sports.
And never leave children in a parked car – temperatures can reach dangerous levels within minutes even with the windows open.
Water – How Much?
Every day of the year, drink at least half your body weight in ounces of water. Weigh yourself – divide that number in half – and that’s how many ounces you should drink DAILY. What doesn’t count are beverages which are Alcoholic, Carbonated, contain Caffeine, or contain Sugar or Artificial Sweeteners. This is why the Beer, and soda, and sweet tea don’t count!
Once you feel “Thirsty” you are already starting to dehydrate because thirst is a sign of dehydration. So just drink every 15-20 minutes to be safe.
So does this scenario sound familiar: You have a big ole mug (or two) of coffee as you are packing the beach bag (or golf bag) for the day and/or getting the boat ready.
Once you hit the beach or the boat or the course, you start with your favorite alcoholic beverages, the kids start with the juice boxes, and the teens with the sodas. Unless there are some water bottles in the cooler, this scenario could turn a fun day into a disaster.
I am not anti-alcohol, but I am for having a Hydrated and Safe Summer!
Annie Bush
Your Total Body
