GREENFIELD — Though the temperature’s dipped back down to more bearable levels recently, the dial could soon be set back to “sweltering,” and it’s important to keep yourself hydrated in the hot summer weather.
Dr. Greg Murphy, a sports and exercise physician at Valley Medical Group in Greenfield, said failing to do so can leave your kidneys less able to eliminate toxins and stop your body from functioning efficiently, leading to all sorts of unpleasent side effects, like fatigue and muscle weakness.
“If you’re properly hydrated, your kidneys will be able to eliminate toxins through your urine, and it allows you to sweat to maintain proper body temperature,” Murphy said. “If you get dehydrated, you’ll fatigue, easily overheat, have muscle weakness, and, for athletes, see a decrease in athletic performance.”
So, how much — and what — should you drink each day?
“There’s a lot of myth around the eight glasses of water thing,” Murphy said, referring to popular guidelines. “That’s not necessarily true, because the amount is different for all of us.”
So don’t fret about meeting any quota, he recommends. Just have water around, all the time, and consume it when you get thirsty — that’s the best indicator.
And water means water, most of the time.
“Water is the best way to stay hydrated,” he said. “You don’t need a sports drink. Water is the healthiest. There’s no sugar or additives, and most people day-to-day don’t need sports drinks.”
Those can, however, come in handy if a person is doing more than an hour or two of very strenuous activity.
“Then, maybe a sports drink with electrolytes in it would be good,” he said.
Murphy said to avoid alcohol — it can actually dehydrate you a bit, and it reduces your thirst, so you might not even realize you’re getting dehydrated. Drinks with lots of caffiene, like energy drinks and coffee, are also not helpful.
The tops signs that you’ve become dehydrated are dark-colored urine and a sensation of thirst. Salt-caking on your skin can also indiciate dehydration.
You can reach Tom Relihan at: trelihan@recorder.com
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