Don Beaver, Fitness Director
Over 99% of the Quail Creek population is from regions in the U.S. that experiences significantly different outdoor conditions than what we have in Southern Arizona. With that being said, it is imperative that everyone recognize the increased emphasis on hydration and electrolyte replacement that our region demands.
Dehydration: Perspiration is occurring more than ever with our increased temperatures but often is not recognized due to the fact that it dries instantly with our low humidity rates.
If you fail to properly hydrate, health-related issues can occur:
• Blood thickens, affecting the blood’s oxygen-carrying capacity and the body’s ability to perform.
• Joints will lose flexibility due to the loss of lubrication.
• The body will not be able to properly flush out toxins.
• Chronic dehydration can lead to the increased risk of kidney stones.
• An inability to regulate the internal body temperature, leading to headaches and possible life-threatening heat-related illnesses such as heat stroke.
Signs of dehydration include the following:
• Fatigue and muscle cramps
• Reduced coordination and mental capacity
• Lower performance than expected, especially sports-related
• Decreased ability to metabolize food and regulate hunger
• Dark yellow urine versus pale yellow, as well as constipation
Tips for staying hydrated include:
• Consume a glass of water in the morning and a half-hour prior to exercise.
• Drink a glass of water every 20 to 30 minutes when exercising or working outdoors.
• Eat foods with high water content such as melons.
• Drink a glass of water prior to each meal to feel fuller and regulate body weight.
• Develop the habit of carrying a refillable water bottle.
Active men should drink 3.7 liters (almost a gallon!) of water daily and women about 2.7 liters, and larger amounts if exercising. Note: Approximately 75% of those amounts is sufficient for older adults. Normal caffeine consumption will not have an effect on overall hydration, but alcohol consumption will due to its diuretic qualities.
Electrolytes are minerals in your blood and other body fluids that carry an electric charge that affect how your body functions, including muscle and nerve function, blood pressure regulation, cell absorption of nutrients, metabolism support, and stronger bones and teeth. When lacking electrolytes, you can experience dehydration, fatigue, muscle cramps, confusion, constipation, irregular heartbeat, seizures, and even coma.
The five basic electrolytes and the food sources rich in them include:
• Potassium: bananas, salmon, avocados, potatoes, milk, white beans
• Sodium: table salt, cheese, dill pickles, dry-roasted sunflower seeds
• Magnesium: spinach, tuna, brown rice, almonds, lima beans
• Phosphorus: milk, chicken, scallops, quinoa, yellowfin tuna, tofu
• Calcium: spinach, milk, cheese, tofu, yogurt, trout, acorn squash
In the event that you feel you are not getting enough electrolytes via your food consumption, please consider adding sugar-free electrolyte powders to your water while also being aware of the sugar content in sports-related drinks to avoid hundreds of useless calories.
Clearly, Southern Arizona’s summer conditions can greatly increase the risk of dehydration and the loss of electrolytes. Please monitor your water consumption and, if appropriate, your need to replenish electrolytes. After all, we all want to enjoy this journey together!