dehydration Archives - Health Beat

#WorkoutWednesday How Much Water To Drink While Working Out

Posted on April 14, 2021 by Joann Ariola

Staying hydrated while exercising is very important, especially during the hotter months when we tend to lose more water by sweating. The best way to hydrate our bodies is to drink water, as it helps to prevent dehydration.

While drinking water greatly benefits our bodies, consuming too much can have adverse effects, one of which is hyponatremia. This condition occurs when the blood becomes excessively diluted from drinking too much water, dangerously reducing sodium levels in our bodies. Hyponatremia can result in symptoms such as nausea, fatigue, headaches, and in severe but rare cases, death. It is important to follow proper hydration guidelines to avoid these symptoms.

According to Harvard Health, four to six cups of fluid daily is generally recommended for most people to consume. While exercising, The American Council on Exercise recommends drinking:

Seventeen to 20 ounces of fluid, 2 to 3 hours before working out
Another 8 ounces, 20 to 30 minutes before starting your workout
Seven to 10 ounces, every 10 to 20 minutes while exercising
Eight ounces post workout

General recommendations are based on weight and gender. They may vary with each individual. It is also important to keep in mind, that individuals with certain health conditions such as kidney or liver disease may retain too much fluid and should consult their physician

If you are uncertain about how much water you should drink per day or while exercising, speak with your doctor. He or she will be able to provide more specific guidelines.

To speak with a doctor at Flushing Hospital Medical Center, please call 718-670-5486

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

How Is Water Good For Your Health?

Posted on August 21, 2019 by Joann Ariola

Drinking water is often touted as a way to clear the body’s system of unnecessary waste, but it actually has many more benefits.

Studies show that water can:

Lubricate the joints of the body
Help form saliva and mucous
Deliver oxygen throughout the body
Boost skin health and beauty
Cushion the brain, spinal cord and other sensitive tissues
Regulate body temperature
Aid the digestive track
Help maintain blood pressure
Help keep airways open
Makes minerals and nutrients accessible throughout the body
Prevent kidney damage
Boost performance during exercise
Promote weight loss
Helps prevent hangover

According to the Mayo Clinic, an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids for men and about 11.5 cups (2.7 liters) of fluids for women.

How to Prevent Dehydration During the Summer Heat

Posted on July 20, 2018 by Michael Hinck

With the summer and warmer weather upon us causing more and more people to begin to participate in outdoor activities. Before you begin, make sure you drink plenty of water in order to avoid dehydration. Here are some tips to help you stay hydrated:

The rule that you need to drink eight glasses of water per day is a myth. The Institute of Medicine recommends women should receive 2.2 liters of fluid intake per day and men should get three liters. Keep in mind that fluid intake can come from beverages other than water.
While thirst is your body’s way of preventing dehydration, being thirsty doesn’t mean that you are dehydrated. Thirst is our brain’s way of telling us to drink more to avoid dehydration.
The color of your urine is a good, real-time indicator of dehydration, but the misconception is that urine should be clear. In truth, urine should be a pale-yellow color.
Caffeinated beverages, such as coffee or tea will not dehydrate you if consumed in moderate amounts. Caffeine is considered a mild diuretic, the amount of water in it offsets the amount of fluid it will cause you to lose through increased urination.
Drinking isn’t the only way of increasing your water intake. It is estimated that we get up to 20% of our daily water intake from the foods we eat. Fruits and vegetables contain the most, with cucumbers, celery, and watermelon having the highest concentration of water.

There is also such a thing as drinking too much water and becoming overhydrated. This can be very dangerous and can lead to a condition called hyponatremia. Symptoms include nausea, vomiting, headache, and fatigue. To avoid this problem, do not drink to the point that you are full from water alone.

Holiday Heart Syndrome

Posted on December 22, 2017 by Joann Ariola

Holiday Heart Syndrome, coined in 1978, is a real syndrome in which the heart’s vulnerability to certain arrhythmias is increased by excessive alcohol ingestion (binge drinking) and the onset of a heart rhythm disturbance in people who are otherwise healthy.

The most frequently seen arrhythmia during the holiday season is atrial fibrillation, in which the top chambers of the heart quiver or fibrillate causing the heart to beat irregular and often quite fast.

Excessive alcohol intake in women is defined as consuming seven or more drinks per week or over three doses at one time. For men, heavy consumption is defined as over 14 drinks per week or over four drinks at one time by the U.S. Department of health and Human Service.

Alcohol alone does not fully explain Holiday Heart Syndrome. There are other risk factors for atrial fibrillation that are higher around the holidays such as:

Overeating
Stress
High levels of sodium consumption
Dehydration

Everyone has some degree of stress in their lives. Health concerns, family and relationship issues, financial problems can all cause stress which can ultimately affect your health; the idea of “letting go” at a holiday event and consuming more alcohol than usual as a way to forget the present may have a negative effect on your future.

If you have any heart symptoms, it is best to seek medical attention immediately; even if your symptoms appear ON a holiday.

Tips for Staying Hydrated

Posted on April 29, 2016 by Flushing Hospital

With winter behind us and warmer weather on the horizon, more and more people will begin to participate in outdoor activities. Before you begin, make sure you drink plenty of water in order to avoid dehydration. Here are some tips to help you stay hydrated:

The rule that you need to drink eight glasses of water per day is a myth. The Institute of Medicine recommends women should receive 2.2 liters of fluid intake per day and men should get three liters. Keep in mind that fluid intake can come from beverages other than water.

While thirst is your body’s way of preventing dehydration, being thirsty doesn’t mean that you are dehydrated. Thirst is our brain’s way of telling us to drink more to avoid dehydration.
The color of your urine is a good, real-time indicator of dehydration, but the misconception is that urine should be clear. In truth, urine should be a pale-yellow color.
Caffeinated beverages, such as coffee or tea will not dehydrate you if consumed in moderate amounts. Caffeine is considered a mild diuretic, the amount of water in it offsets the amount of fluid it will cause you to lose through increased urination.
Drinking isn’t the only way of increasing your water intake. It is estimated that we get up to 20% of our daily water intake from the foods we eat. Fruits and vegetables contain the most, with cucumbers, celery, and watermelon having the highest concentration of water.

There is also such a thing as drinking too much water and becoming overhydrated. This can be very dangerous and can lead to a condition called hyponatremia. Symptoms include nausea, vomiting, headache, and fatigue. To avoid this problem, do not drink to the point that you are full from water alone.