Cold Conditions
Staying warm, snow scrapers, and avoiding colds and flu tend to be on our mind during the winter months. And with those cold weather discomforts, the hope of canceled school. One can dream, right? Well, one thing that may not be on the minds of many is dehydration. Typically, we think of it as a hot weather concern, but cold weather does not stop water loss! Sweat is a sure thing with sledding, snow shoveling, snow ball fights, and gift shopping too!
A study published in the Journal of the International Society of Sports Nutrition looked at whether elite Olympic class sailors could maintain hydration status with self regulated fluid intake in cold conditions and with fixed fluid intake in warm conditions . Although the sailors were personally responsible for their fluid intake while training in the cold, the cold condition study revealed the sailors did not drink enough fluids to prevent a decrease in body mass during training and a reduction in blood electrolyte concentration (sodium, potassium, and chloride). Sip on that!
The loss of water is not the only concern when sweating, because electrolytes "vanish" too! Electrolytes are minerals and other body fluids that carry an electric charge. They regulate the amount of water in the body, the acidity blood (pH), muscle function, and other physiologic body functions. While water should be your beverage of choice, water does not contain electrolytes. Therefore they must be replaced by drinking fluids that contain electrolytes, i.e., Gatorade (when exercising heavily).
A study published in the Journal of the International Society of Sports Nutrition looked at whether elite Olympic class sailors could maintain hydration status with self regulated fluid intake in cold conditions and with fixed fluid intake in warm conditions . Although the sailors were personally responsible for their fluid intake while training in the cold, the cold condition study revealed the sailors did not drink enough fluids to prevent a decrease in body mass during training and a reduction in blood electrolyte concentration (sodium, potassium, and chloride). Sip on that!
The loss of water is not the only concern when sweating, because electrolytes "vanish" too! Electrolytes are minerals and other body fluids that carry an electric charge. They regulate the amount of water in the body, the acidity blood (pH), muscle function, and other physiologic body functions. While water should be your beverage of choice, water does not contain electrolytes. Therefore they must be replaced by drinking fluids that contain electrolytes, i.e., Gatorade (when exercising heavily).
Fluid Balance and Dehydration
Dehydration starts in our brains in the hypothalamus, which is the gland responsible for controlling our body temperature. Likewise, the hypothalamus triggers the action of fluid balance in our bodies. When the hypothalamus discerns that there is too little water in our blood, it signals the release of anti-diuretic hormone, which causes the kidneys to remove less water from the blood (conserves fluid volume) . So, what does that mean for you? In short, we urinate less frequently and when you do it is more concentrated or darker in color. Also, your brain then tells us you're thirsty. Once you sip fluids or eat something full of water, our water levels begin to return to normal.
Dehydration Signs and Symptoms
Signs and symptoms include the following and range from minor to severe:
- Increased thirst
- Dry mouth and swollen tongue
- Weakness
- Dizziness
- Palpitations (feeling that the heart is jumping or pounding)
- Confusion
- Sluggishness fainting
- Fainting
- Inability to sweat
- Decreased urine output
Chloride
While all this talk about perspiration and dehydration is making me thirsty, Chloride is the electrolyte I would like to whet your whistle with today.
Chloride is a salt and an important electrolyte in the blood. It helps with intercellular and extracellular concentrations differentials, maintain proper blood volume, blood pressure, and maintain the pH of body fluid. Most chloride in the body comes from salt (sodium chloride) that is eaten in foods. When chloride is digested, it is absorbed in the small intestine. Last, excess chloride leaves the body in urine.
Chloride is a salt and an important electrolyte in the blood. It helps with intercellular and extracellular concentrations differentials, maintain proper blood volume, blood pressure, and maintain the pH of body fluid. Most chloride in the body comes from salt (sodium chloride) that is eaten in foods. When chloride is digested, it is absorbed in the small intestine. Last, excess chloride leaves the body in urine.
Chloride in Common Foods
Check out the following foods for Chloride. *Not for those following a low sodium diet*
- Bread, whole wheat, 2 slices, 264mg sodium, 660mg salt
- Bread, white, 2 slices, 340mg, 850mg salt
- Cereal, corn flakes, 1cup, 266mg sodium, 665mg salt
- Dill pickle, 1 spear, 330mg sodium, 800mg salt
- Hot dog, beef, 1, 510mg sodium, 1,300mg salt
- Tomato juice, canned, salt added, 1 cup, 650mg sodium, 1,600mg salt
- Pretzels, salted, 2oz. (10 pretzels), 1,000mg sodium, 2,500mg salt
3-Tips for Better Hydration
Even though water does not have electrolytes, it is important and the BEST for HYDRATION!
- Make your water bottle your bestie. Invest in a water bottle and take it everywhere or have one designated for the desk at work, the car, and for at h ome. Bottom line, bring is where ever you go, sip frequently, refill, and repeat!
- Set a timer. Use your phone to set reminders to get your gulp on! Start with your morning wake up call all the way to bedtime.
- Eat water rich fruits & vegetables. Lettuce, celery, cucumbers, and watermelon to name a few are fluid-rich fruits and vegetables.
References
- Higdon, J. (2004). Sodium (Chloride). In Micronutrient Information Center, Linus Pauling Institute at Oregon State University. Retrieved from http://lpi.oregonstate.edu/infocenter/minerals/sodium/
- Lewis, E. H., Fraser, S. J., Thomas, S. G., & Wells, G. D. (2013). Changes in hydration status of elite Olympic class sailors in different climates and the effects of different fluid replacement beverages.Journal Of The International Society Of Sports Nutrition, 10(1), 1-10.
- Mahan, L. K., Escott-Stump, S., Raymond, J. L., & Krause, M. V. (2012). Krause's food & the nutrition care process (13th ed.). St. Louis, Mo.: Elsevier/Saunders.
- WebMD. (2014). Information and Resources: Chloride. Retrieved from http://www.webmd.com/a-to-z-guides/chloride-cl