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Stay cool, hydrated this summer
 Health Minute: Q & A with
Dr. Harry Oken
Dr. Harry Oken teaches you how to stay hydrated and protect
yourself from heat exhaustion and heat stroke.
Click on topic below or scroll down to read more.
Q: Why is hydration important?
A: Our body is mainly made up of water. If we get dehydrated,
the filtration of the kidneys drops, as does our blood volume.
The heart begins to work harder and pump faster. Our body
naturally cools itself with sweat, which evaporates on the
skin, thus releasing our heat. If you become dehydrated,
there is no fluid to sweat, and your body is not able to
cool itself. That is when your core temperature begins to
rise and heat exhaustion sets in, which can transition to
heat stroke.
Q: How much water should I drink daily? When can drinking
too much water be dangerous?
A: A man weighing approximately 154 pounds (70 kilograms)
should drink eight 8-ounce glasses of water per day. Women
typically need less water, and people who weigh more need more.
When doing moderate exercise in the heat, be sure to hydrate
two to three hours before exercise by drinking 6 to 12 ounces
of water. Re-hydrate periodically during moderate exercise
with 6 to 8 ounces of water.
For more strenuous exercise, hydrate with 16 to 20 ounces at
least two hours in advance of exercise. During exercise, hydrate
with 6 to 8 ounces every 20 minutes.
Over-hydration can occur
when too much water is consumed. It leads to an imbalance of
our electrolytes and particularly sodium. Very low levels of
sodium can cause brain swelling and seizures. Over-hydration
can be deadly. To avoid it, use common sense. Sports drinks
like Gatorade can replace electrolytes and sodium for those
who take part in very strenuous exercise. Another option is
to drink Pedialyte. These beverages help replace potassium,
calcium, magnesium and glucose lost during exercise.
Q: Do other beverages count toward my daily water quota?
A: Any beverage is OK to help hydrate your body, however, the
clearer the beverage, the better. Caffeinated beverages may
have a diuretic effect, which makes you urinate, but overall,
any beverage is better than not drinking. Alcohol should
be avoided.
Q: What are the signs of heat exhaustion? How is it treated?
A: Heat exhaustion is feeling the effects of heat. It is the
pre-stage to heat stroke, which can occur if heat exhaustion
is not treated. People suffering from heat exhaustion may
feel nausea, dizziness, a fast heart rate and have chills.
To treat heat exhaustion, get yourself cooled down by sitting
or lying down, moving to a shaded area and getting lots to
drink. Heat exhaustion is typically caused by prolonged exercise
in the heat. On a hot day, symptoms can begin to show within
an hour. However, if it is detected early, it can easily
be reversed.
Q: What are the signs of heat stroke? How is it treated?
A: Heat stroke is totally paralyzing. People suffering from
heat stroke cease to sweat, which leads to a rise in the
person's core body temperature. The person may show
signs of confusion, or he or she may become combative. Heat
stroke can rapidly transition into a medical emergency. The
treatment is to provide rapid cooling and fluid resuscitation.
If a person is not responding to the treatment, seek medical
treatment immediately.
Q: Are children or elderly family members more at risk during
heat exposure?
A: The elderly are very susceptible to heat-related illness.
As you age, you lose your sense of thirst. By the time the
elderly feel thirsty, they may be very dehydrated. Children
are also at higher risk. Monitor the elderly and children to
ensure adequate water intake in the heat.
Q: How do I prevent heat exhaustion and heat stroke?
A: To prevent heat-related illness, wear garments that can
wick fluid away from you. Minimize the sun on your face by
wearing a hat or visor. Also, stay in the shade because shady
areas can be 5 to 10 degrees cooler. Another tip to stay
cool is to intermittently mist yourself with a garden hose.
Avoid being outside during red-alert days, when air quality
is poor, and during mid-day.
 About Dr. Harry Oken
Columbia Association's Medical Director Dr. Harry Oken
is a clinical professor of medicine at University of Maryland
School of Medicine. He earned a BS from University of Maryland
(1976); MS in parasitology from University of Maryland (1978);
and MD., cum laude, from University of Maryland School of Medicine
(1983). He completed a residency and internship in internal
medicine at University of Maryland/Baltimore Veterans Administration
hospitals from 1984-86. He served as chief resident in Internal
Medicine at the University of Maryland (1986-87).
Oken is board
certified in internal medicine and is a fellow of American
College of Physicians. He is actively involved in administration
at Howard County General Hospital and has served as chairman
of medicine since 1994.
Have a question for Dr. Harry
Oken?
E-mail your medical questions to CAmonthly@ColumbiaAssociation.com.
Please include your full name, village of residence, phone
number and e-mail.
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