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eLearning Series:
I'm an Active Senior
Who Wants To Stay Healthy
( 50 aticles in this series )
Avoid
Dehydration While Exercising
While it is certainly an overused expression,
it is truly important to stay hydrated during a workout. During
an exercise session, heat is built up in the muscle groups
of focus which causes the body temperature to increase. The
body tries to cool itself by sweating. The sweat evaporates
from the skin, and it is that process that assists in supporting
a lower core body temperature. Sometimes, though, this process
isn’t an adequate way of cooling, due to factors like moisture
and humidity. As a result, the bodies continue to sweat, causing
further fluid loss. The only way to replace this fluid loss
is to drink more fluid. There are a number of very serious
consequences to dehydration. One consequence is a decline in
workout effectiveness. The fluid lost through sweat originates
in blood plasma. Plasma is the means of transportation for
red blood cells. They hold the oxygen is essential for muscle
performance.
As
dehydration sets in, the blood capacity is lessened, and
the ability of your blood to carry oxygen is depressed. Persisting
in a workout while dehydrated can cause a dip in blood pressure,
dizziness, nausea, or fainting, essentially the symptoms of
heat exhaustion. Continuing past this point may cause heat
stroke. IF heat stroke occurs, the body temperature rises.
During heat stroke, the body no longer sweats. Serious consequences
like seizure, coma, and death can be the result of untreated
heat stroke because not only does the blood carry oxygen to
muscles, it also carries it to the brain and other vital organs.
Symptoms of dehydration include thirst, infrequent
urination, fatigue, and dry skin. Seniors are particularly susceptible
to dehydration for several reasons. As people age, the skin
thins. This makes it more likely to lose fluid, which leads
to dehydration. Medications seniors take on a regular basis
can also make them more prone to this condition. Aging bodies
also don't contain as much fluid as younger ones do, and seniors
have a decreased thirst sensation. This makes it more likely
they will be prone to dehydration. Kidney efficiency may be
compromised which also offers increased risk. Some seniors
even limit their fluid intake because of incontinence. Moreover,
many seniors are unaware of these risks and don't carefully
monitor fluid intake.
Fortunately, there
are a number of ways to prevent dehydration. To get enough water during a workout, consume eight ounces
of water every fifteen minutes while exercising. While that
sounds extreme, it is necessary to keep fluids in the body.
If you are unable to drink that amount, it is okay to take
in smaller quantities every ten minutes. These recommendations
should be followed at all times, not just exercising outdoors
in the summer. It is still possible to lose extensive fluids
during an indoor workout in the cool air. Fluid loss of any
kind leads to dehydration. It is important not to stall and
wait until the thirst hits to start consuming water. Thirst
originates in the brain. The hypothalamus examines the amount
of salt contained in the blood. As blood volume lessens because
of sweat, the salt count goes up, and the body receives the
alarm to start drinking, but by the time the body gets that
indicator, dehydration has already occurred.
You
can tell you are drinking enough water if your urine is
not yellow. Clear urine indicates an appropriate level of hydration.
It is important to continue to consume water after the workout.
It is also important to remember that drinks containing caffeine
only help with dehydration. These drinks cause quick loss of
fluid, so it is probably a good idea to consume an additional
glass of water for each caffeinated beverage you consume. This
is also true of beverages that contain alcohol. It is a good
idea to drink water before, during, and after your workout.
Overall, you should consume eight glasses of water per day
whether you workout or not. If you workout, it's a good idea
to consume at least 22 ounces of water for each hour of exercise
you engage in. If you plan to exercise for more than one hour,
you should drink a sports drink to hydrate. It is also important
to avoid high-protein diets. If a diet gives your body more
than 1.8 grams of protein per kilogram of body weight per day,
it will increase the frequency of urination and lead to dehydration. # # # # #
SolveYourProblem.com
: 2006
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