With the heat wave we’ve had this summer, it's essential to discuss hydration and wellness, especially for those new to warmer climates like myself. Having moved from Wisconsin, I understand the importance of hydration and maintaining a healthy exercise routine during the summer months. In this article, I’ll cover key tips on staying hydrated and the benefits of regular exercise.
Exercise and wellness
As physicians, we talk about exercise regularly and we all know we should do it. But a lot of us don't know why.
Regular exercise offers numerous health benefits beyond just weight loss and cardiovascular health. It also helps improve our blood sugar control for diabetics, reduces blood pressure for hypertensive patients and enhances our bone health, which is particularly important for patients worried about osteoporosis.
We can improve our sleep as long as we're not exercising too close to bedtime, increase our daily energy and improve our mood. By decreasing anxiety and, again, increasing that energy, we’re also building muscle strength and can even help prevent falls.
How much? How often? What do I do? We need to take an individualized approach, but a good rule of thumb is 150 minutes of exercise in a week at a moderate-intensity pace. You can break that up how you'd like, but we found that three days a week or more is a good goal for people.
Moderate intensity means you should be able to converse but not sing while exercising. Each session should ideally last 30 minutes or more, though even 10-minute sessions can be beneficial.
It's really whatever your schedule can tolerate and how you can be consistent with it.
Types of exercise
- Aerobic activity: Activities that increase heart and breathing rates
- Strength training: Weight or resistance training to build muscle
- Flexibility exercises: Stretching to maintain and improve range of motion
- Balance exercises: Activities that enhance stability and prevent falls
Tips for a successful exercise routine
- Workday walking: Incorporate walks during lunch or breaks.
- Weekend workouts: If weekdays are too busy, exercise on weekends without overdoing it to avoid injury.
- Find a partner: Someone to hold you accountable can increase consistency.
- Increase intensity gradually: Avoid injuries by progressing slowly.
- Consistency and variability: Keep a varied routine to prevent boredom.
- Set realistic goals: Achievable goals keep you motivated.
- Be safe and have fun: Enjoying your exercise routine ensures long-term adherence.
Hydration
Proper hydration is crucial, especially in the summer heat. Dehydration can cause kidney stones, gallstones, urinary tract infections and other serious conditions.
It can cause you to faint, which of course, we worry about you hitting your head or having some kind of other injury. You can go into shock or even have seizures with dehydration.
The more serious are heat illnesses such as heat exhaustion and heat stroke.
- Heat exhaustion: Heat exhaustion can be managed. Symptoms include heavy sweating, cold clammy skin and muscle cramps. It can be managed with rest and hydration.
- Heat stroke: This is a medical emergency characterized by high body temperature, dry skin, confusion and loss of consciousness. Immediate cooling
and emergency care are essential.
If you think you are experiencing heat stroke, call 911 immediately.
We've all probably experienced some variability of symptoms of dehydration — feeling fatigued, irritability, having dark urine or less urine, extreme thirst, dizziness and confusion.
Preventing dehydration
- Daily water intake: Aim for eight cups of water a day, adjusting based on activity level and personal needs. Men typically need about 13 cups, while women need about nine cups.
- Hydration reminders: Use large water bottles or apps to remind you to drink water throughout the day.
- Hydrating foods: Include fruits and vegetables like lettuce, watermelon and soups in your diet.
- Limit dehydrating substances: Reduce caffeine and alcohol intake.
- Stay cool: Exercise indoors or in the shade. Take breaks throughout the day to drink water or sit in the cold. Put a cold rag around your neck. Wear big, wide-brimmed hats for additional sun protection.
Can we drink too much water? Yes. There's something called acute hyponatremia and that's when we're causing some fluid shifts in the body and our sodium levels drop pretty low. This can lead to confusion, nausea, muscle spasms and seizures. So we want to make sure that we're not overdoing it — making sure we're hydrating ourselves enough but listening to our bodies and looking for those symptoms of dehydration.
Final tips
Electrolyte balance
Electrolytes are vital for bodily functions. Long or intense exercise sessions,
especially in the heat, can deplete electrolytes like potassium, magnesium, sodium and calcium. Replenish these through a balanced diet rich in fruits and vegetables. For those with specific health conditions, such as hypertension or diabetes, consult
a health care provider before using electrolyte replacement products.
Medications and dehydration risk
Some medications can increase the risk of dehydration, including diuretics, anticholinergic drugs, certain diabetes medications and chemotherapy. Be
aware of these risks and take preventive measures to stay hydrated.
Favorite hydrating fruits and vegetables
Easy-to-carry options like tomatoes, watermelon, cantaloupe, oranges and grapes are excellent for staying hydrated throughout the day. These can
be conveniently packed and consumed on the go, ensuring you stay refreshed and hydrated. By prioritizing hydration and incorporating regular exercise into your routine, you can maintain optimal health and well-being, especially during the hot summer months.
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