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Summer’s Fourth H: Hazy, Hot, Humid and Hydration
By Dr. Karen Reznik Dolins
Those lazy, hazy, crazy days of summer are here. For many of us, this means more time spent outside – at the beach, on the tennis court or golf course, taking walks or riding bikes. We’ve learned that we need to protect our skin with sunscreen during these outings, and we’ve learned that it’s important to keep drinking. Many of us carry around a water bottle during these HHH days, and most of us seek out a drink when we are thirsty. But is this enough to keep us adequately hydrated? And why is this so important, anyway?
About 50-60% of our body is water. When we lose water, we lose blood volume. Since the blood is responsible for delivering the nutrients and oxygen that our cells need to stay alive, a loss of blood volume affects our vitality. It also makes it more difficult to remove the heat that our muscles generate when they are active, whether we’re taking a leisurely walk, jogging, swimming, or playing an intense game of tennis. When our body heats up, our energy level shoots down. Dehydration affects our brain, too. Nutrients must be delivered to our brain so we can think properly. When we’re short on fluids, it becomes more difficult to think clearly.
We now know that the common adage to drink 8 cups of water a day is without scientific basis. Each of us needs varying amounts of fluid, an amount that fluctuates with the level of heat and humidity. It’s not only water that supplies this requirement. Any drink “counts.” In fact, we get a significant amount of fluid from food, especially fruits and vegetables that are fresh and plentiful during the summer and give us loads of nutrients and other healthful substances.
Drinking to satisfy thirst has been found by scientists to fall short of replacing lost fluids. So whether you’re an athlete, an active person, or anyone just trying to get through the summer without suffering the fatigue that seems to set in on those HHH days, here are some tips for managing the fourth H, hydration:
Drink continually throughout the day, not just when you feel thirsty. All drinks are hydrating.
Alcoholic beverages and caffeinated beverages may be dehydrating in the short term, but will contribute to your body’s daily fluid needs. Avoid these drinks around exercise times.
Urine color and frequency are the easiest ways to monitor hydration. Your urine should be clear, looking more like lemonade than apple juice.
If you’re physically active, consider weighing yourself before and after exercise. Short term weight loss indicates fluid loss. Replace each pound lost with 2 cups of fluid.
While too much sodium can raise blood pressure, a little salt in your food will help your body retain fluids. If you have a hard time staying hydrated, or if you feel lightheaded during the day or are prone to cramps, try adding a little salt to your food or eating foods with salt such as salted pretzels or pickles. Vegetable juice (V8, tomato juice) is another good source of sodium and potassium.
Sports drinks provide a source of energy (calories) and electrolytes. They can be helpful for those performing intense exercise as well as those who need extra calories to support their activity. A typical sports drink such as Gatorade has less sodium than one slice of bread.
Load up on fruits and vegetables. They deliver fluids laden with vitamins, minerals, fiber and antioxidants for overall health.
Dr. Karen Reznik Dolins is a nutritionist/exercise physiologist in private practice in Hartsdale. She is also an adjunct professor at Columbia University’s Teacher’s College. Visit her website at www.nutricisedr.com or contact her at karen.dolins@gmail.com.