better living | health

By CAROLINE WOON

THE IMPORTANCE of staying hydrated can’t be stressed enough.

“The average person can lose as much as three liters of water a day through breathing, physical activity and urination, which must be replenished,” said Susan Perry, a critical care registered nurse at Pomona Valley Hospital Medical Center. “While 20 percent of fluid intake usually comes from food, the other 80 percent should be in the form of a liquid — preferably water because it’s calorie-free, has no added ingredients and doesn’t require further processing. "

Besides ridding the body of harmful toxins, lubricating aching joints and keeping vital respiratory passages clear and moist, water has an unparalleled ability to promote blood flow, particularly during exercise, which invariably leads to a healthier heart. “Since blood consists primarily of water and blood cells, the amount that is circulating throughout the body is directly affected by dehydration,” said Dr. William Jih, director of family medicine at Loma Linda University Medical Center. “As the lack of fluid slows the bloodstream, it becomes more and more difficult to deliver oxygen where it’s needed. "

There are long-term risks associated with prolonged bouts of dehydration that, according to PVHMC’s Tracy Bennett, are avoidable. “We tend to see a higher incidence of patients suffering from kidney stones six weeks or so after a major heat wave,” said Bennett, administrative director of the hospital’s regional kidney stone center. “When a person is not adequately hydrated, the minerals that naturally pass through the kidney can accumulate and form into larger stones. But what most of us don’t realize is if we always wait until we’re really thirsty to take a drink, it’s almost too late to prevent damage.”

WATERSHED MOMENTS
Workout-friendly tips that are good to the last drop.

Calculate the variables
Determine factors that are likely to affect your fluid-replenishing needs — weather conditions, metabolism and body weight, age, overall health and, most importantly, the intended length and intensity of your workout.

Weights and measures
“Gauge the amount of liquid you should consume by weighing yourself both before and after a workout and drink two cups of water for every pound you’ve lost,” said Dr. William Jih, director of family medicine at Loma Linda University Medical Center.

Restore chemical balance
Engaging in sustained activity lasting more than an hour eats up the body’s nat- urally stored energy, leaving it clamoring for reinforcements. “By this time, emer- gency reserves of glycogen and carbs are beginning to run out, and it’s recommend- ed that they be restored at a rate of 30 to 60 grams per hour,” Applegate said.

“Sports drinks like Powerade or Gatorade are specifically formulated to maintain that balance while enhancing the body’s absorption of fluids and carbs and provid- ing the necessary electrolytes. "

Set a timetable
According to the American College of Sports Medicine, physical endurance is boosted by strategic fluid consumption occurring two hours prior to the start of a workout as well as at regular intervals (every 15 to 20 minutes) throughout its duration. “It is definitely easier to constant- ly sustain a healthy level of hydration than it is to try and play catch up,” said Susan Perry, a critical care registered nurse at Pomona Valley Hospital Medical Center.

“It’s also crucial to remember that you can continue losing water after a particularly vigorous activity and should drink at least moderately once you’ve finished.”