Health Care News Updates

Don’t rely on water alone when exercising in heat

Water is essential when you are exercising out in the heat this summer, but it might not be enough to keep you healthy.

Dr. James Muntz, an internist with The Methodist Hospital, says sports drinks with electrolytes like potassium, magnesium, etc. will help you replace the salt and water lost in sweat when you are exercising heavily. These drinks provide the right quantities so you don’t get sick. The carbohydrates, sodium and potassium help move fluids out of the body and to the muscles.

Water is still important, but drinking too much in a short period of times can lead to a condition called hyponatremia, which occurs when you have low sodium in your body. When the sodium levels drop in the fluids outside the cells, water will get in there and attempt to balance the concentration of salt outside the cells. The abundance of water causes the cells to swell. Most cells can adapt to the change, but the brain cannot. When this occurs less than 48 hours after exercising, in extreme cases, it can be fatal. Symptoms include; vomiting, loss of appetite, headache, fatigue, abnormal mental state (hallucinations, confusion, etc.), muscle weakness and convulsions.

Here are some other tips to remember when exercising in the heat:

- Get acclimated to the heat before exercising. Start off with 15 minutes and slowly work your way up to 45 minutes or an hour.

- Make sure you are sweating properly. If you stop sweating you are dehydrated.

- Forget the “no pain, no gain” mantra. Recognize warning signs and take appropriate action.

- Avoid exercising between 10 a.m. and 2 p.m., the hottest part of the day.

- If you realize your pulse rate is 10 to 15 beats higher in the morning, take the day off from exercising. Normal pulse rate is around 70/90 beats per minute.

The bottom line is use common sense when exercising outdoors in the summer. Paying attention to your body and hydrating properly will give the results you are looking for.