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  • Mark Ritchey, of Joplin, refills his water bottle Tuesday during a weightlifting session at Joplin Family Y South. Globe/T. Rob Brown

    Hydration

Discussion

July 15, 2010

Staying hydrated essential in summer heat

By Sarah Guinn Globe Staff Writer

JOPLIN, Mo. — This week’s high heat will probably leave you feeling thirsty. Instead of reaching for a sugary soda to quench a thirst, dietitians recommend drinking water as a primary source of hydration.

“(Soda) counts as a fluid, but it doesn’t count for hydration,” said Theresa Dohn, a dietitian with Freeman Health System. “It’s not something you should really count as maintaining hydration.”

In order to stay hydrated, Chris Fahrenbruch, an outpatient dietitian at St. John’s Regional Medial Center, discouraged the high amounts of sugar and caffeine that are found in soda and energy drinks.

“Soda is not effective,” said Fahrenbruch. “It’s going to cause dehydration faster.”

The sugary soft drinks not only contribute to the increased risk of dehydration, but are also responsible for cardiovascular disease, Fahrenbruch said.

“For every sweetened beverage, the risk (of cardiovascular disease) increases by 23 percent.”

Eight glasses

Both dietitians suggested eight glasses of water a day to help with hydration for normal, everyday tasks.

“Water is important,” said Steven Benfield, Health and Fitness Director at the Joplin Family Y. Benfield recommended eight glasses of water a day, 6 to 8 ounces each, for everyday activities.

Fahrenbruch and Dohm said that water is essential for proper hydration for the average person, especially during the summer months.

“The risk for dehydration increases in hot and humid environments,” Dohm said. “Our bodies sweat to cool itself off, and when the sweat doesn’t evaporate, it increases the risk of heat illness in the high humidity.”

Benfield said the risks of not drinking enough water weigh heavily on our overall health and well being. Blood plasma is 90 percent water; without it, he said, the circulatory system has to work harder.

Even if you don’t feel thirsty, Fahrenbruch says to keep drinking.

“Carry a water bottle, or some fluid,” she said. “You need the liquid.”

For people who might not like water, Dohm recommends unsweetened tea or 100 percent fruit juice drinks.

“Something like Crystal Lite and flavored packets can (help) increase water consumption,” Fahrenbruch said.

Sports drinks

Dohm, Fahrenbruch and Benfield agree that sports drinks such as Gatorade or Powerade are the best measure for hydration during exercise or high physical activities that last more than one hour. Those drinks have carbohydrates, sugars and electrolytes Ñ substances full of sodium and potassium, which are nutrients essential to maintain a healthy balance.

Dohm said that the body loses electrolytes through increased sweating and high physical activity. To replenish electrolytes, sports drinks are a good choice, she said.

Benfield agreed, and said, “If you go above an hour or you are outside and sweating more, Gatorade or Powerade will help replenish that.”

In order to stay hydrated after a completed workout, Fahrenbruch said to drink 16 ounces of water for every pound of water weight that was lost during exercise.

If dehydration occurs in intense physical activity, Benfield said it creates a harder situation for the body to recover.

“It (makes it) hard to deliver oxygen and nutrients to the muscles,” Benfield said. “Your muscles won’t repair as (well.)”

To increase proper hydration, Fahrenbruch says to drink one to two cups of water prior to exercise, and up to one cup of water every 15 minutes during exercise.

“You don’t want to wait until you’re thirsty,” Benfield said. “Carry a water bottle with you, and you are more likely to be hydrated.”

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