Nutrition Quarterly Summer 2022

Beat the Heat: KEEPING COOL DON'T LOSE YOUR COOL THIS SUMMER Summer is fun. And, fun is sometimes distracting. So, when the temps rise and we go out to play, it’s important to keep in mind how we will protect our bodies from heat stress, exhaustion, and related conditions. We all know that water is our BFF, all day, every day, inside or out, rain or shine, working out or chilling out, etc. But, we also need to look at what else we can add to our diet that will prevent or combat dehydration. The average adult hovers around 98.6 degrees Fahrenheit and, under normal conditions, the part of your brain called the hypothalamus keeps you in the zone, regulating body fluid balance, salt levels, and the chemicals and hormones related to temperature. There are circumstances like excessive heat, direct sunlight, intense activity, health conditions, inflammation, medications, spicy or oily foods, and excessive caffeine or alcohol, that hinder the brain’s ability to cool you off. DON'T IGNORE YOUR FEELINGS Experiencing fatigue or a headache after a day in the sun or vigorous exercise might seem perfectly normal for you. But, these discomforts are just two of the symptoms of dehydration, a precursor to more serious conditions. It’s important to familiarize yourself with all of the signs and address them immediately. They could include lightheadedness, muscle cramps, constipation, and bad breath. Also, be sure to follow any doctor’s orders and cautions on medications with regard to sun exposure. SIP SMARTLY When choosing refreshments this summer, remember, liquid doesn’t always translate to hydration. There are many beverages that can have the opposite effect or cause unrelated but equally unhealthy results. Filtered or spring water is the best. For more pizazz, you might try coconut water. This refreshing option contains electrolytes that help replenish ions lost during dehydration. You also can squeeze in or add fresh fruit to your water, or even make ice cubes with juice, herbs, or fresh fruit. Lemons, limes, oranges, fresh berries and watermelon brighten up the taste of water while adding vitamins, minerals and antioxidants. As with anything, check the labels on store-bought infusions to make sure there are no artificial sweeteners or unhealthy ingredients. Fresh juices are tasty, hydrating and loaded with good nutrition, but they do contain natural sugars, and should probably not be the main source of hydration. In the case of store-bought juices or “juice drinks”, a quick look at the label will probably show added sugars or artificial ingredients. These may quench your thirst, but can also cause weight gain and increase your cravings for more food or sugar. That goes for regular and diet soda as well. Smoothies and refreshers give you a cool feeling going down, but if you are potentially dehydrated, you want to make sure that there’s not too much fat or protein in the smoothie. This will slow digestion and cause your body to generate more heat. By Eileen Seiler for Simple Again Nutrition Quarterly · Series 3 – Volume 3 16 Featured Articles