Wednesday, 9 July 2014

Heat and Hydration

Source: etraintoday.com



D
uring the hot, humid days of summer, it’s difficult sometimes to stay hydrated.  The humidity is usually at its highest when your heel spurs suddenly feel better because of an inch of cushioning sweat between your feet and your insoles.

 “Where’s Larry gone off to again?”
“He’s hanging up his socks to dry.  Fifth pair today.”

Since our bodies are made up of appx. 80% liquid (that’s water, not Southern Comfort), we require at least 8 glasses or more per 24 hours to keep the tank full.

Chugging down all that H2O may seem like hard work.  Why not eat your water instead?

During a real scorcher, I often advise folks to switch to a waterlogged diet - watermelon, oranges, apples, cucumbers, iceberg lettuce, tomatoes...
  
A salad and/or fruit for lunch helps ease a lot of problems associated with the heat-

1.     They help keep you hydrated

2.    They’re easier – and faster - to digest.  Less blood is required during digestion which means more blood is available for transferring heat out of the body. Heavy meals also leave you prone to dizziness and exhaustion.

3.    In martial arts, as in the workplace, you are what you eat. Light, clean, clear foods lead to clear, balanced thinking and quick reflexes…and if that food is watery, you will, even in the heat, move like water.

Watery veggies also carry lots of nutrients - and they’re low in calories  as well.

Sensei Bev Leonard of Industress came up with a cool idea when she was consulting at a factory in Canada - keeping a freezer in the lunch room well stocked with popsicles! Certain workplaces – bakeries, steel mills, plastics manufacturing plants, etc. – can turn into near-lethal places on humid days.

There’s an element of fun in a popsicle that can lighten up a workplace. And to prevent boredom, you can store up a variety of flavours  

“Trade you a mango-radish for a peach supreme.”
   
How about lots of coffee?  Sorry...coffee and pop are made from water, but they also contain chemicals which dehydrate you.

There are three stages of dehydration - mild (that’s when 5% of your fluids have disappeared), medium (you’re talking 10%- it’s time to worry) and nasty (15% of body fluids and higher).

A dry sensation in the mouth is an obvious, early sign. At the lutset, you can also experience thirst.   However, that initial sensation of thirst slips away after a while. That’s a dangerous sign.

WATERINTAKEFORMULA

You should drink 50 - 75% of your body weight in ounces.  If your work requires you to sit a lot, drink appx. 50%, if you’re physically very active on the job, 75%. So -

1.  % of your body weight in ounces then add another 16 oz. of water for climate conditions and another 16 oz. if your work is very strenuous.

2.  Divide the figure by the above number of waking hours = the oz. of water you should drink


* Dehydration can lead to all sorts of problems at work - dizziness, headaches, mood swings, depression, nausea, blood pressure problems, poor judgement and decision making, and a variety of aches and pains.

2 comments:

  1. Making homemade Popsicles with real fruit and less sugar is easy. http://www.eatrightontario.ca/en/Articles/Holidays-Celebrations/More-than-just-ice-cream--The-frozen-treats-of-summer.aspx#.U6nOX7K9KK1

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    1. Thanks for the link, Jane! You're right - a combination of real fruit and less sugar is much healthier, especially in the heat.

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