Home' Air Force News : October 29th 2009 Contents HEALTH
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The di erence is Deakin
in HUMAN NUTRITION
AIR FORCE October 29, 2009
Hydrating during the day:
Whenever you rinse your cof-
fee cup, fill it with water and have
Sit a bottle of water on your
desk -- you'll be amazed at how
much extra you drink.
Hydrating during exercise:
Drink water before exercising.
Drink 100-200ml of water
every 10 to 15 minutes while you
Drink on schedule rather than
relying on thirst -- set an alarm
on your watch.
Drink cool water -- it is more
palatable and reduces the tem-
perature of the stomach, which
increases fluid flow to the small
Continue drinking water after
you finish exercising.
THIRST FOR KNOWLEDGE
Have a drink
AS THE weather warms up, it is
timely to talk about the dangers of dehy-
dration and heat illness. Failing to recog-
nise, or ignoring, your thirst can lead to
reduced performance and serious health
Water is necessary for energy produc-
tion, the removal of waste products and,
importantly internal temperature control
When the heat is on, it is important to drink up and to keep those electrolytes
balanced. LT Rob Orr says your performance and health depend on it.
The type of exercise -- when you
cycle, for instance, the breeze dries the
sweat that is supposed to be cooling you
down. When you swim, the water impedes
Another important factor in minimis-
ing heat illness is maintaining your elec-
trolyte balance. Electrolytes are vital for
muscle function and the nervous system's
control of the body.
Electrolytes are lost through sweat, so
factors affecting hydration also affect your
If you replace only water, your elec-
trolyte concentrations will be diluted.
This imbalance, referred to as 'electrolyte
wash-out', can lead to a potentially fatal
condition known as hyponatremia.
You should maintain your electrolyte
Drinking water, but not too much.
Not skipping meals.
Using an electrolyte replacement
solution after prolonged exercise or when
excessive sweating occurs.
Monitoring your urine output
-- urine should be straw-yellow to clear.
In general, you can guard against
dehydration and heat illness by monitor-
ing the amount of physical exercise you
do, acclimatising to new environments,
watching for signs of dehydration in your
mates and reviewing heat policies before
exercising in hot and humid weather.
litres of water for every hour of exercise.
Sweating in the heat increases your fluid
loss.If you are dehydrated, your body does
not have enough water to function effi-
Symptoms can include moderate to
severe thirst, a dry mouth, nausea, light-
headedness, confusion and disorientation.
Dehydration can be exacerbated by:
Diuretics -- alcohol and caffeine
cause you to urinate and lose water.
Humidity -- sweat evaporating off
the skin is the body's main way of cooling
down during exercise, but higher humidity
means less evaporation and a less effective
Clothing -- ensure you allow for suf-
ficient heat loss and air circulation.
Salt -- salted foods or strong doses of
some sports drinks can soak up fluid.
BIG THIRST: Keep the
water up and keep
your cool. Photos:
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