It’s hot and humid and you just came off the pickleball court. You’re sweating profusely and guzzling water. Believe it or not, that’s probably a good thing. Your body is not only working to cool you off by...
It’s hot and humid and you just came off the pickleball court. You’re sweating profusely and guzzling water. Believe it or not, that’s probably a good thing. Your body is not only working to cool you off by sweating, but it’s also telling you to hydrate.
All good. Your body is working as it should.
Am I Dehydrated?
There’s always that nagging feeling, though- am I hydrating enough? We often read how dehydration can become a problem as we get older. Studies have confirmed that our bodies hold less water the older we get, and our brains are not as efficient at signaling to us that we’re thirsty leading to dehydration. When we sweat heavily, our kidneys tend to concentrate urine to conserve water, darkening our urine. But as we get older, this function doesn’t work as well.
Chances are you’re not dehydrated, but, just in case you’re having second thoughts, here are some signs to look for:
Fatigue Headache Dizziness Confusion Muscle cramps Low incidence of urination Dark yellow pee Thirst IrritabilityJust be aware that these can also be signs of other maladies. Best to check with your doctor if in doubt.
If you’re showing a few signs of mild dehydration, no need to panic. And no need to guzzle water all day long in the hopes of staying properly hydrated. Too much water can result in hyponatremia upsetting our electrolyte balance, causing symptoms similar to dehydration- nausea, vomiting, fatigue and headache due to loss of sodium. This is more common in athletes who drink too much water too fast, however.
Here’s a checklist to help you hydrate naturally. Hydration shouldn’t be a chore.
What You Drink Spontaneously During the Day Counts
You probably do this already. After all, studies confirm that what we consume during the day counts toward hydration. We consume not just water, but juice, energy drinks, milk, soda, etc. And contrary to popular belief, even caffeinated drinks like coffee and tea count. And, yes, even beer, wine and mixed drinks count (in moderation).
The medical community used to warn us that caffeinated and alcoholic drinks dehydrate us, but recently, studies found that the hydration effects of these drinks offset the dehydrating effects. However, you might be warned off these drinks for other health reasons.
Even Better- Drink During a Meal or Snack
Without food or nutrients, water tends to slip right through our digestive system. According to a 2015 study in the American Journal of Clinical Nutrition, drinks like milk, tea and orange juice (not sports drinks) are more hydrating than water. The trick is to ingest water with amino acids, fats and minerals, especially after exercise and periods of heavy perspiration. In other words, snack or eat a meal with your water after exercising. You’ll often hear athletes carry snacks like raisins or bananas with them during their exercise routine when they know they’ll be perspiring heavily.
What About Sports Drinks?
Sports drinks are not necessary unless you’re working out and perspiring heavily. For heavy exercise lasting 1-2 hours without a break, 16 oz. of a sports drink will do, otherwise, water is fine.
Coconut water is the latest craze. Not necessary for the type of exercise we do, but it’s a natural source of electrolytes, containing potassium, magnesium, calcium, phosphorus, sodium and natural glucose and fructose. It might cause fullness or stomach upset. Drink in moderation.
Eat Your Fruit and Veggies
Did you know that many fruits and vegetables are over 90% water? Aside from hydration perks, they’re chock full of vitamins and minerals for good health. Watermelon is one of the best hydrating snacks you can eat. Benefits include Vitamin C, Vitamin A, magnesium for muscles and lycopene to offset the effects of sun damage.
Strawberries are right up there in the water content department, plus they’re known for their inflammation-reducing properties which help protect against heart disease, Alzheimer’s’s, diabetes and certain types of cancers. Cantaloupe is also a winner with Vitamin A infection-fighting benefits. Other hydrating fruits include all berries, peaches, oranges, grapefruit and more.
Vegetables hydrate, too. Cucumbers, tomatoes, lettuce, zucchini, celery, bell peppers, cauliflower and cabbage all contain around 90% water. Eat them raw or don’t overcook them.
Recommended Food and Fitness Website for Baby Boomers
I came across a blog by Dr. Christine Rosenbloom based on her and Dr. Bob Murray’s book, Food and Fitness Over 50. Together, they’ve written some great articles on health and wellness for us folks over 50 on subjects like water aerobics, supplements, Pickleball, Tai Chi and more. I thought you might like to give it a read. Click here at Food and Fitness Over 50-a blog.
Keep those cells happy and hydrated!
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The post In the Heat or Actively Exercising?: Hydration Checklist for Baby Boomers appeared first on Boomerbeanandcream.com.