Health & Fitness: Time to Drink Up

Whew, it's been one hot week! The first official days of summer in Maplewood came on with a bang, bringing temperatures of over 90 degrees several days in a row. 

The pool is open, kids are finishing their playoffs in sports, summer seasons are beginning, summer camp is soon to begin. Lots of time outdoors in the heat is almost unavoidable.

Let's add to that some of the really fun stuff—block parties, barbeques and beer. 

I always find in fascinating, this time of year.  One of the most difficult things to get your finger on is one of the most important factors in how a person feels and performs almost any task: hydration. Being properly hydrated can make a drastic difference in how your muscles, brain and even lungs function. Understanding that is the easy part. 

The difficult part is keeping enough in you. When you're out at the Maplewood Community Pool wading around after your 5-year-old, you probably feel like it's one of the coolest moments of your day. But you're actually losing some of your body's all important water store as it evaporates off of your shoulders quickly. And if you're on the tennis courts at the Maplewood Tennis club, or in Memorial Park in the sun watching your kids play t-ball, I'm sure you can tell how much you've lost by the wetness of your shirt.

Think of it like this, professional athletes who have professional trainers watching every aspect of their professional fitness (including hydration) end up cramping up and needing an IV from time to time. So, of course, it can happen to you.

And if you're enjoying a beer or three during the neighborhood block party or friend's barbeque, the chances of it happening are even greater. Alcohol and caffeine, even though they often come in liquid form, can dehydrate you as quickly as the 95 degree weather we've been enjoying.

So, what can you do?  How can you fend off the inevitable? Well, it isn't easy, but I've found that if you watch for a few symptoms and take on a few strategies, you can have a much better time in the summer months.

First of all, if you're feeling really thirsty, it might already be a bit too late, but, for goodness sake, drink!  Don't by shy about it, pound down some fluids. This is not a time to worry about calories, either, especially if the options are limited. Some of the favorites that can work really well are Smart Water (electrolytes and no calories), Gatorade (which they now have in lower calorie formulas), juices and good old fashioned water. All of the first choices have everything your body really needs to keep you cool and functioning properly, but water will do great, too. 

But hey, it is summertime, right? Maybe a nice cool glass of lemonade from the kids on the corner isn't such a bad idea after all! I believe in supporting local entrepreneurs. That would actually do you a lot of good towards keeping enough antifreeze in the old radiator.

Now, I understand that an ice cold beer might sound really appealing. And even that can have some benefits (research always vacillates on whether or not alcoholic and caffeinated beverages assist or hurt hydration). Still, stick to the basics and be intelligent: If I drink too much beer, the next day I need to drink a little extra water to get back to feeling decent. Not rocket science there.

Next, be aware of the symptoms that can occur. As you may have read here, I'm playing some sports myself with the Maplewood/South Orange Recreational League Men's Softball. As the weather has changed, many a player has come to me thinking they pulled a hamstring, strained a quadriceps or the like. Actually, what they're experiencing is a muscle spasm brought on by dehydration. That can lead to a strain, but usually if they pound down a Gatorade, they'll be amazed to feel their strained leg loosen up.

I've got one little "old school" trick I like to use to see if a client or friend is dehydrated before they get to this point, and it works like a charm. I look at their lips. The lips are a very thin, vascular point of the body (you can tell by how sensitive they are to the touch). They naturally have little wrinkles in them. Now I'm not looking for dry lips—that can come from multiple factors. I look for how deep or recessed those little wrinkles are. If they're very deep and the lips lose some of their plump qualities, I know what is right around the corner. 

If I know I'm going to be out in the heat quite a bit, or especially if I'm going to be playing in it, I begin drinking that morning, or as soon as I can. The more you take in, the more you have to sweat out. And if I'm at the Bowdoin Street block party enjoying a couple beers with my neighbors, I've found chasing an alcoholic beverage with a glass of water usually will leave me feeling better the next day.  It's all about thinking ahead.

And for the kids? Well, maybe a popsicle here and there isn't exactly the worst thing. A popsicle is basically sugar and water—that will usually help more than it hurts when you're battling the elements. It can also ward off some cranky behavior. Being a quart low can make you feel downright awful.

I've had many an occasion when I just don't feel "right" and cannot put my finger on why. Then it hits me: I need to drink some water. Kids don't have the same filters. If they feel bad, they'll make you feel the same way.

Better just to buy the rocket pop at the poolside stand.

Tim Reynolds is the owner/operator of THE GYM ON SPRINGFIELD, a personal training studio in its third year located on Springfield Ave. in Maplewood. He lives in Maplewood with his wife Suzanne, and their children August and Sinikka.