With Summer here, remaining hydrated
is especially important, particularly in Colorado.
Dehydration is 100 percent preventable.
Here are some practical tips to prevent you
from
becoming dehydrated this summer.
Water is one of the most important nutrients in our body. It makes up approximately 70 percent of our muscles, and about 75 percent of our brains. We use water as well as expend it. In fact just in everyday breathing we lose about two cups of water. Other ways that we lose body water is through sweating and urinating. If we fail to replenish these losses, we set ourselves up to become dehydrated.
If our body sense’s low water stores it will tell the kidneys to conserve the water instead of excreting it (darker colored urine will result). Dehydration can also lead to constipation and bloating as well. Some other symptoms of dehydration include dry mouth and tongue, apathy and a lack of energy, and muscle cramping.
If left untreated, dehydration can lead to heat exhaustion or heat stroke. These symptoms include: fatigue, dizziness, nausea or vomiting, headache, rapid shallow breathing, high temperatures, rapid heart beat, and decreased alertness or complete loss of consciousness.
According to the Center for Disease Control (CDC), more than 6,600 people have died from heat related causes from 1979-1995. And last year in Texas, 130 people died during the summer. These statistics are grim, but dehydration is 100 percent preventable. Here are some practical tips to prevent you from becoming dehydrated this summer:
- Drink plenty of fluids: on average it is recommended to consume at least 8-eight ounce glasses of fluid a day
- Sports drinks can encourage active people to drink more fluids because they are flavored and are higher in sodium
- Avoid caffeinated beverages and alcohol, both contain substances that will cause dehydration
- Avoid carbonated beverages because the carbonation may cause bloating or a feeling of fullness and prevent adequate consumption of fluids
- Wear light colored, absorbable, loose fitting clothes
- Stay in cool, shaded areas and protect your skin with sunblock whenever possible
For most of us, being aware and prepared is the easiest way to prevent dehydration from occurring. On hot humid days, an active person can become dehydrated in just 15 minutes. If you experience any of the symptoms above, stop the activity and rest in a cool area. Then drink fluids to replenish the water lost.
Adapted from: Preventing Dehydration and Heat Illness; American College of Emergency Physicians and Preventing Dehydration by L. Reilly. Vegetarian Times. January 1998.
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There
has recently been much publicity and research on the importance of
exercise and activity. The studies reveal that participation in regular
exercise is important for both mental and physical wellbeing.
Stroke
survivors and senior citizens are not excluded from these findings. However,
stroke survivors sometimes have particular challenges to address to be
as successful as possible with exercise programs. Common complaints from
stroke survivors include weakness, stiffness or spasticity, difficulties
with walking, mobility, balance and decreased endurance for physical exertion.
An appropriate exercise program can improve all of these areas of difficulty.
It is important to get input from a physical therapist to help individualize
and tailor an exercise program to help address each person's unique needs.
Often
the greatest improvements are made with therapy during the first year
following the stroke event. However, people still make significant improvements
for years after the stroke. This can be facilitated by attending community
therapy classes, such as those offered by Rocky Mountain Stroke Association.

One
option is aquatic therapy. Water has been utilized for centuries
as a healing modality. Aquatic exercise or therapy has been popularized
again, along with the fitness boom. The water is a unique and special environment.
Due to certain properties it has, it can help promote movement, fitness
and function.
One
of the properties is buoyancy. Buoyancy provides support. This can
translate into the ability to stand up with less effort. It can also assist
movements toward the water's surface. And, it can decrease pain in the
joints resulting from weight bearing providing the opportunity to gain
strength or mobility required to improve function.
Viscosity
is another property of water. This is the slowing of movement through water. This property can be utilized
to help increase work on independent movement or even balance and equilibrium
training that might not be possible on land without falling.
Utilization
of warm water pools can increase muscle relaxation and decrease pain.
This may promote easier stretching of tight muscles, which in turn, can
improve movement. Sometimes the water's stimulus may increase sensory awareness
of limbs that may have little or no sensation. Often higher level skills
can be worked on with greater success due to the water's many properties.
Participation in exercise classes offers opportunities for work, socialization
and FUN!

Rocky Mountain Stroke offers Aquatic Therapy Classes.
Click here to learn more.