The Record Special Sections Health Quarterly 07-28-2019 | Page 2

2 ❚ SUNDAY, JULY 28, 2019 ❚ THE RECORD
HEALTH QUARTERLY / ADVERTISING SECTION
Stay Hydrated for Healthy Body and Mind
CONTINUED FROM PAGE 1
Jonathan Roth, an orthopedic surgeon
specializing in sports medicine with Atlantic
Medical Group in Wayne, who is on-staff
at Atlantic Health Systems Medical Center
in Chilton, explains that hydration and
preventing dehydration for groups such
as the elderly and athletes have additional
considerations. “Elderly may not feel thirst
the same way. Their nervous systems may
have changed due to a medical issue or
from medication. In addition, some medica-
tions are diuretics. Dehydration when you
have heart disease can be a problem — it
can cause extra stress on your heart.” Dr.
Roth agrees with Werner that it is impor-
tant to pre-hydrate and to drink consistently.
His suggestion is to drink every 15-20 min-
utes if exercising or out in the heat.
Athletes also have to make sure that
they are not losing too much salt or they
risk hyponatremia, which is a low sodium
concentration in the blood. Dr. Roth
explains the general rule: “If the activity
lasts under an hour, water is fine. If exercis-
ing for more than an hour, a specialized
sports drink and specialized sports nutri-
tion is needed.” Although it is certainly not
necessary, Dr. Roth notes that athletes
can actually have a sweat analysis done
and have a customized drink mix made for
training. Werner also noted the need for
electrolyte replenishment and pre- and
post-workout snacks. She often recom-
mends snacks such as pretzels, nuts and
bananas after exercising for salt, protein
and potassium.
Dr. Roth explains another rule. “If ath-
letes weigh themselves before and after
exercise, they will see that they’ve lost
(water) weight immediately. The rule is to
replenish with 16 ounces of fluid for every
pound lost. And they should consume elec-
trolytes with the fluid.” Both Werner and
Roth point out that fruits, such as water-
melon, and certain vegetables, such as
cucumbers and spinach, also contain water
and can count towards fluid intake.
“If you are thirsty, it is a sign that you
are already dehydrated,” cautions Dr. Roth.
“The best way to see if you’re dehydrated
is to check the color of your urine; it should
be clear to light yellow.” Fatigue, head-
aches, dizziness, sleepiness and dry mouth
can all be signs of dehydration. If you are
dehydrated, Dr. Roth recommends rest and
a cool location out of the heat. “Don’t gulp
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Older people need to drink water and stay
hydrated as much as younger active people.
a drink all at once; there should be constant
sipping. Electrolytes and carbohydrates
can aid in the hydration.”
Dehydration, when coupled with extend-
ed exposure to sun and heat, can cause
heat exhaustion. Signs of heat exhaustion
are headaches; cool, moist skin; dizziness
and light-headedness; weakness; nausea
and vomiting; and dark urine. If you experi-
ence heat exhaustion, Dr. Roth advises
“Immediately stop activity. Go into a cool
and shaded area. Lay down to return blood
into the core. Replenish fluids. Use ice
packs and cool towels in your arm pits,
groin, around your neck and on your head.”
He adds, “Do not return to exercising.”
Heat exhaustion is one step before heat
stroke. They symptoms of heat stroke
include: fever; irrational behavior; extreme
confusion; dry, hot and red skin; rapid, shal-
low breathing; rapid, weak pulse; seizures;
and unconsciousness. If anyone experi-
ences these symptoms, they should seek
medical attention right away.
For everyone, including active adults,
athletes and the elderly, staying healthy
and hydrated in the heat is “all about accli-
matization,” says Dr. Roth. Those used to
a hot and humid environment may handle
it better. For those living in New Jersey,
which is certainly not hot and humid all
year, people may need to dial it back. Start
out exercising early in the morning or later
in the evening when it is cooler. Exercise
may need to be for a shorter duration
or for less intensity. In short, drink lots
of water throughout the day, consume
electrolytes when needed, and monitor
your hydration levels. Use common sense
when exercising in the heat and adjust for
extreme heat and humidity.
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