It is possible that "What happens in Las Vegas, stays in Las Vegas" but after a great night of clubbing your second night in town, your hangover may just keep you from having a good time for the rest of your weekend! Is it possible to eleviate one completely? Some say yes. Keep in mind if you don't drink very often at home, don't think you can handle partying like a superstar when you get to Vegas and not pay the price.
So what is the definition of a hangover? Many people might say they recognize it when they get one! Hangovers change from person to person, and can lead to a severe headache to a full blown vomit fest and feeling of "blah". Actual hangover symptoms are headaches, redness of the eyes, increased sensitivity to light and sound, muscle aches, thirst and fatigue.
Truly, a hangover is the outcome of your body being dehydrated, and still a little withdrawal from all of the recent alcohol in your blood stream. The answer to your dehydration and a hangover cure? Electrolyte Replenishment.
Tuesday, October 5, 2010
Friday, October 1, 2010
Replace Electrolytes to Cure Food Poisoning
Food poisoning is an illness caused by eating foods that have harmful organisms in them. These harmful germs can include bacteria, parasites, and viruses. They are mostly found in raw meat, chicken, fish, and eggs, but can spread to any type of food. They can also grow on food that is left out on counters or outdoors or is stored too long before you eat it.
When you eat or drink something that is contaminated with toxic bacteria, you may experience diarrhoea, abdominal cramps, nausea or vomiting within 24-48 hours. Typically these symptoms go away in a day or two. In most cases, the condition is not serious and will get better once your immune system gets the better of the infection.
Drink plenty of water. If you're suffering from vomiting or diarrhea, you're losing a lot of fluid. You'll need to replace this to avoid dehydration. Plain tap water should be enough - you can dechlorinate it by leaving your glass for an hour, the chlorine will evaporate.
The food is prepared. When someone who has germs on his or her hands touches the food, or if the food touches other food that has germs on it, the germs can spread. For example, if you use the same cutting board for chopping vegetables and preparing raw meat, germs from the raw meat can get on the vegetables.
Replace electrolytes. If you're losing a lot of nutrients through dehydration, you can buy an electrolyte solution from a pharmacy to replace them. This should improve recovery time.
Always wash your hands before and after preparing foods. Never serve cooked meat on the same plate or tray that you had it on when raw - make sure the resident BBQ expert is given a clean plate to place the finished product on. Also thoroughly clean knives and cutting boards.
When you eat or drink something that is contaminated with toxic bacteria, you may experience diarrhoea, abdominal cramps, nausea or vomiting within 24-48 hours. Typically these symptoms go away in a day or two. In most cases, the condition is not serious and will get better once your immune system gets the better of the infection.
Drink plenty of water. If you're suffering from vomiting or diarrhea, you're losing a lot of fluid. You'll need to replace this to avoid dehydration. Plain tap water should be enough - you can dechlorinate it by leaving your glass for an hour, the chlorine will evaporate.
The food is prepared. When someone who has germs on his or her hands touches the food, or if the food touches other food that has germs on it, the germs can spread. For example, if you use the same cutting board for chopping vegetables and preparing raw meat, germs from the raw meat can get on the vegetables.
Replace electrolytes. If you're losing a lot of nutrients through dehydration, you can buy an electrolyte solution from a pharmacy to replace them. This should improve recovery time.
Always wash your hands before and after preparing foods. Never serve cooked meat on the same plate or tray that you had it on when raw - make sure the resident BBQ expert is given a clean plate to place the finished product on. Also thoroughly clean knives and cutting boards.
Thursday, September 30, 2010
Children and Senior Athletes
In young children, adolescents and in older (40+) athletes, we find natural hydration mechanisms (thirst triggers, taste) and heat dissipation functions (skin blood flow and sweat rates) are underdeveloped or diminished, making proper hydration strategies a bigger concern. In these populations cognitive monitoring is generally required.
The other side of the equation starts with "a little bit of knowledge can be dangerous"
This is never more true than in the world of nutrition, and hydration is no exception. In recent years there has been so much attention focused on "water" intake (especially with the increased marketing efforts from makers of bottled water). The average, lightly active person has no trouble replacing the approximate loss of two to three liters of fluids used daily, and it's often done without drinking one glass of pure water. In spite of this, the average person is exposed to a considerable amount of information/advertising that tells them they require considerably more.
The other side of the equation starts with "a little bit of knowledge can be dangerous"
This is never more true than in the world of nutrition, and hydration is no exception. In recent years there has been so much attention focused on "water" intake (especially with the increased marketing efforts from makers of bottled water). The average, lightly active person has no trouble replacing the approximate loss of two to three liters of fluids used daily, and it's often done without drinking one glass of pure water. In spite of this, the average person is exposed to a considerable amount of information/advertising that tells them they require considerably more.
Wednesday, September 29, 2010
Hydration, Dehydration & Electrolytes
Hydration and Dehydration
Dehydration occurs when fluid losses exceed 1% of body weight. Symptoms include headache, irritability and fatigue. Fluid replacement is needed before, during and after physical activity. This is critical in preventing dehydration. Water is important in physical activity and is the one nutrient most often neglected by people. Water is essential for temperature control, circulation, and urine production. Proper fluid replacement before, during and after physical activity actually influences you're performance. Water's most important function in physical activity is its role in acting as a coolant for working muscles and maintaining normal body temperature. During exercise, heat is lost primarily through evaporation.
When sweat evaporates, heat is released from the blood circulating near the skin, cooling the body. Sweat losses of 1 to 2 litters per hour are not excessive during exercise in the heat. The body also sweats in cold whether making adequate hydration an important consideration during physical activity in cold environments. Sweat loss also occurs during participation of water sports. Dehydration compromise heat dissipation causing the body's temperature to rise and loss of coordination. Fluid losses cause a decrease in oxygen consumption which results in a reduction of work capacity. Thirst is not the best indicator of the body's water needs. Fluid should be consumed at regular intervals during physical activity.
What about Electrolyte Loss?
Although electrolytes are lost in sweat, the loss of water is considerably larger. During endurance events (marathons, triathlons, ultra-marathons) in warm climate electrolyte loss can be critical. The environmental condition, fitness and severity of sweat losses must be consider. Although the total amount of electrolytes and minerals in the body is relatively small, each is vital for cell function. They have regulatory roles as well as providing structure for formation of bones and teeth. Electrolytes and minerals, like vitamins, can be usually obtained in the required amounts in a balanced diet. The Electrolytes of concern include sodium and potassium which are located primarily in body fluids. They are the main electrolytes lost in sweat. The major minerals of interest are: Calcium, the major component of bone and teeth; Iron, an essential component of hemoglobin (Hgb) which carries oxygen through the body.
Dehydration occurs when fluid losses exceed 1% of body weight. Symptoms include headache, irritability and fatigue. Fluid replacement is needed before, during and after physical activity. This is critical in preventing dehydration. Water is important in physical activity and is the one nutrient most often neglected by people. Water is essential for temperature control, circulation, and urine production. Proper fluid replacement before, during and after physical activity actually influences you're performance. Water's most important function in physical activity is its role in acting as a coolant for working muscles and maintaining normal body temperature. During exercise, heat is lost primarily through evaporation.
When sweat evaporates, heat is released from the blood circulating near the skin, cooling the body. Sweat losses of 1 to 2 litters per hour are not excessive during exercise in the heat. The body also sweats in cold whether making adequate hydration an important consideration during physical activity in cold environments. Sweat loss also occurs during participation of water sports. Dehydration compromise heat dissipation causing the body's temperature to rise and loss of coordination. Fluid losses cause a decrease in oxygen consumption which results in a reduction of work capacity. Thirst is not the best indicator of the body's water needs. Fluid should be consumed at regular intervals during physical activity.
What about Electrolyte Loss?
Although electrolytes are lost in sweat, the loss of water is considerably larger. During endurance events (marathons, triathlons, ultra-marathons) in warm climate electrolyte loss can be critical. The environmental condition, fitness and severity of sweat losses must be consider. Although the total amount of electrolytes and minerals in the body is relatively small, each is vital for cell function. They have regulatory roles as well as providing structure for formation of bones and teeth. Electrolytes and minerals, like vitamins, can be usually obtained in the required amounts in a balanced diet. The Electrolytes of concern include sodium and potassium which are located primarily in body fluids. They are the main electrolytes lost in sweat. The major minerals of interest are: Calcium, the major component of bone and teeth; Iron, an essential component of hemoglobin (Hgb) which carries oxygen through the body.
Monday, September 27, 2010
Workouts and Hydration: A Connection
When a person exercises, the internal body temperature tends to increase and this causes the body to release its internal fluids out through the sweat glands and through the process of respiration. Once this high temperature sweat gets evaporated, it takes the heat with it and the body cools down once again.
Although the internal temperature regulatory system is vital for good health, it is not good to loose too much fluid. High intensity exercise can cause a person to lose up to three quarts or more of fluid per hour. With the loss of bodily fluids, performance also tends to decline.
When the body loses excessive fluids, it can have adverse effects on the cardiovascular system and one can suffer from muscle cramps,dizziness and even heat strokes as a result of it.
Health experts recommend that in order to replace the lost water and electrolytes such as sodium and potassium once should consume a sports drink before, during and after a workout. The amount varies depending on a persons weight, their tendency to sweat, the temperature of the environment outside and several other factors.
On an average one should consume roughly 18 ounces a couple of hours before beginning their workout, then another 10 ounces about 15 minutes before starting their warm-up. For every hour that you work out, make sure to consume at least 30 ounces and then another 20 ounces after the workout once you have completed a few minutes of cool down.
One should try and avoid caffeinated drinks prior to the workout as they have a diuretic effect especially while re-hydrating. Even consumption of alcohol for a few hours after the work out is not recommended because it hampers the smooth rate of cool down because the body temperature keeps fluctuating.
Although the internal temperature regulatory system is vital for good health, it is not good to loose too much fluid. High intensity exercise can cause a person to lose up to three quarts or more of fluid per hour. With the loss of bodily fluids, performance also tends to decline.
When the body loses excessive fluids, it can have adverse effects on the cardiovascular system and one can suffer from muscle cramps,dizziness and even heat strokes as a result of it.
Health experts recommend that in order to replace the lost water and electrolytes such as sodium and potassium once should consume a sports drink before, during and after a workout. The amount varies depending on a persons weight, their tendency to sweat, the temperature of the environment outside and several other factors.
On an average one should consume roughly 18 ounces a couple of hours before beginning their workout, then another 10 ounces about 15 minutes before starting their warm-up. For every hour that you work out, make sure to consume at least 30 ounces and then another 20 ounces after the workout once you have completed a few minutes of cool down.
One should try and avoid caffeinated drinks prior to the workout as they have a diuretic effect especially while re-hydrating. Even consumption of alcohol for a few hours after the work out is not recommended because it hampers the smooth rate of cool down because the body temperature keeps fluctuating.
Friday, September 24, 2010
Hydrate the Skin You're In
Keeping hydrated is one of the most important factors in maintaining good healthy skin that will make you look younger and reduce the problems that many people face with their skin as they age.
It is not sufficient to expect applications of moisturizers to keep the skin hydrated - it must come from within first and foremost and then the moisturizers will add additional support to maintaining good skin condition.
To remain hydrated you need to drink sufficient water throughout the day. Tea, coffee and other beverages are not a substitute for water and many of these drinks can actually cause dehydration.
If you are feeling thirsty then you are already becoming dehydrated. You need to drink water on a regular basis so you don't become thirsty and just because you might have heard that you need to drink 8 glasses of water per day you should be aware that drinking all the water at one time is in no way the correct method of remaining hydrated.
Also - drinking excessive amounts of water can be detrimental to your health as it can flush out too many nutrients from your body that are necessary to maintain a healthy youthful appearance.
Water is also a very good source of energy just as a lack of it will cause fatigue. When you have boundless energy you can't help but look younger and you will certainly feel younger which, at the end of the day, is the more important of the two.
Your skin will become lifeless and tired looking when dehydrated and you will be more susceptible to skin damage and wrinkles. All other aspects of your health will be struggling when there is a lack of water and accordingly there will be other areas of aging that will be affected.
It is not sufficient to expect applications of moisturizers to keep the skin hydrated - it must come from within first and foremost and then the moisturizers will add additional support to maintaining good skin condition.
To remain hydrated you need to drink sufficient water throughout the day. Tea, coffee and other beverages are not a substitute for water and many of these drinks can actually cause dehydration.
If you are feeling thirsty then you are already becoming dehydrated. You need to drink water on a regular basis so you don't become thirsty and just because you might have heard that you need to drink 8 glasses of water per day you should be aware that drinking all the water at one time is in no way the correct method of remaining hydrated.
Also - drinking excessive amounts of water can be detrimental to your health as it can flush out too many nutrients from your body that are necessary to maintain a healthy youthful appearance.
Water is also a very good source of energy just as a lack of it will cause fatigue. When you have boundless energy you can't help but look younger and you will certainly feel younger which, at the end of the day, is the more important of the two.
Your skin will become lifeless and tired looking when dehydrated and you will be more susceptible to skin damage and wrinkles. All other aspects of your health will be struggling when there is a lack of water and accordingly there will be other areas of aging that will be affected.
Monday, September 20, 2010
How Much Does Hydration Effect My Performance?
If you are not properly hydrated, you do not have the potential to perform your best, even if exercise is only a few minutes long. The greater the duration of the task, the greater decrease one will experience in performance with inadequate hydration. Many athletes and exercisers mistakenly think that their thirst will guide them to ideal hydration. Thirst typically occurs when the one's water deficit is approximately two percent of body mass. Performance begins to be impaired with a fluid loss of as little as 1%, suggesting our natural thirst mechanisms cannot keep up with exercise-induced fluid losses. In other words, by the time we register we are thirsty, performance may be in decline.
How can performance be affected by such small fluid deficits? It may be due in part to the decrease in plasma volume (any decrease in fluids will automatically decrease blood/plasma levels), impairing the delivery of oxygen and nutrients in and out of muscles. Along with the loss of fluids, especially during prolonged exercise and profuse sweating, we also lose electrolytes that are involved in muscle and nerve function. Also with prolonged exercise, there is a significant decrease in muscle and liver glycogen, the body's main energy sources. Replacing fluid, electrolytes and glucose is the formula for performance success, especially in longer duration exercise (more than 60 minutes) in hot environments.
How can performance be affected by such small fluid deficits? It may be due in part to the decrease in plasma volume (any decrease in fluids will automatically decrease blood/plasma levels), impairing the delivery of oxygen and nutrients in and out of muscles. Along with the loss of fluids, especially during prolonged exercise and profuse sweating, we also lose electrolytes that are involved in muscle and nerve function. Also with prolonged exercise, there is a significant decrease in muscle and liver glycogen, the body's main energy sources. Replacing fluid, electrolytes and glucose is the formula for performance success, especially in longer duration exercise (more than 60 minutes) in hot environments.
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