Drink more water for a strong heart

Drinking more water may reduce the risk of heart failure

If you forget to bring a water bottle to work, you are not alone. I have clients that always come to their workouts with water, and clients that never do. There’s no definitive answer as to how much water you need, but many of us aren’t drinking enough of it. While guidelines vary, generally women need between six to eight cups, and men need approximately eight to 12 cups. It depends on many factors, including your health, how active you are and where you live.

Water makes up approximately 50-70% of our body weight. It keeps our temperatures normal, cushions joints, protects our spinal cord, flushes bacteria from the bladder and carries nutrients and oxygen to our cells. Getting enough fluids also normalizes blood pressure and stabilizes the heart. It’s important to stay hydrated, as everyday we lose water through breathing, sweating and peeing.

New studies by researchers at the National Institute of Health suggest that staying well hydrated not only supports essential health, but may also reduce the risk of heart failure or long-term risks for heart disease. Heart failure is a chronic condition that happens when the heart does not pump enough blood for the body’s needs.

Approximately 11,814 healthy adults were in the final study. Of those, 11.56% later developed heart failure. To assess possible links with hydration, researchers analyzed levels of serum sodium. Serum sodium increases as the body’s fluid levels drop, and helped identify older adults with an increased risk of developing either heart failure or left ventricular hypertrophy, an enlargement and thickening of the heart. Higher serum-sodium levels at middle age showed a 102% increased risk for left ventricular hypertrophy and a 54% increased risk for heart failure.

All beverages, even coffee or alcohol, contribute to hydration. A Harvard Medical School Special Health Report notes that it is a myth that caffeinated drinks or alcohol are dehydrating because they make you urinate. They do, but over the course of a day, the water from these beverages still lead to a net positive contribution to total fluid intake.

Of course, water is still the best option, as sugary drinks can lead to weight gain and inflammation. Caffeine, for some, can give you the jitters or keep you from sleeping. And alcohol intake, research suggests, should be limited to one drink per day for women, and one-to-two drinks per day for men.

You can also get fluids from water-rich foods, such as salads and fruit. Aim to have water throughout the day and water at each meal, as well as socially.

Remember that thirst is not an indicator of hydration. Signs that you are dehydrated are less frequent urination, dark-colored pee, fatigue, confusion or dizziness. Drink for health.

Published April, 23, 2022 in the Idaho Mountain Express

https://www.mtexpress.com/wood_river_journal/features/fitness-guru-drink-more-water-for-a-strong-heart/article_21fb3812-c125-11ec-9bb7-8bc8b47bd18b.html

Beat the heat with hydration

    Water is essential for life, as it makes up 60 percent of the average person’s bodyweight. Before we go on and talk about the importance of hydration in the summer, and how to monitor your hydration status, go ahead and grab a big glass of water, because if you’re like me, always forgetting to bring my water bottle to work, you might be dehydrated.

    Looking at urine color is the quickest way to monitor hydration. Clear to light yellow color indicates adequate hydration, while darker colors, as in the doc’s hued color charts, indicates dehydration. Keep in mind that certain vitamins and supplements can make the color of urine not representative of hydration level. For example, high doses of vitamin B can cause neon yellow pee, or vitamin C or riboflavin that contain carotene can cause yellow to orange colors.

 This year’s three-week race had many days over 86 degrees, and starting and ending the day hydrated was key. With all the time spent outside this summer, it is important to do the same. You want to have adequate hydration throughout the day—make it a habit throughout the day and not just before or after exercise.

    On any given hot day, the heat and dry conditions contribute to the water our bodies lose and needs to be replaced. A common recommendation regarding how much water you should drink is eight eight-ounce cups a day. That’s easy to remember, and a reasonable goal, according to the Mayo Clinic. However, everyone is different, and the actual amount of water needed depends on a number of factors, such as heat and humidity, and individual differences, including sweat rate, body mass and exercise intensity and duration.

    Signs of dehydration are:

  • Dry mouth
  • Tiredness
  • Thirst
  • Decreased urine output
  • Dizziness or feeling lightheaded
  • Nausea
  • Headaches
  • Irritability
  • Dry skin
  • Urine darker than normal

    Make it a habit to carry a bottle of water with you. If you have a water bottle labeled with volume measurements, put rubber bands around the bottom of it. Every time you finish a bottle, slide the rubber band to the top to help remind you to drink throughout the day. Remember also that all foods have some water in them, especially summer fruit and vegetables. What a good way to stay healthy and hydrated!

Printed in the Idaho Mountain Express August 3, 2018 https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_0c8ba828-9685-11e8-88e5-63d01c110e57.html