cartner
06-19-2007, 06:41 AM
Hi all,
I have read that exercising for an hour in a very hot weather make the body lose 2,000 mg of Sodium and in cold weather 500 mg. I exercise in a very hot weather, does it means that I have to put Sodium on my food?
Thanks,
Michael
I have read that exercising for an hour in a very hot weather make the body lose 2,000 mg of Sodium and in cold weather 500 mg. I exercise in a very hot weather, does it means that I have to put Sodium on my food?
Thanks,
Michael
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Lenin
06-19-2007, 09:49 AM
Michael,
I seem to recall that you normally eat a fairly high salt diet?
If so, the loss of 2000 mg. is not serious.
Do you, or many people actually excercise hard for a hull hour in extreme heat? (My elliptical trainer workout is in blissfully cool air-conditioning.)
Sodium is pretty tightly controlled by the body and absent drugs, is hard to get out of kilter. In fact people who are acclimated to an extremely hot climate can stem their sweating sodium losses to near zero...just pure water is excreted.
If you suspect low serum sodium, look for these symptoms:
confusion and lethargy, nausea, headache, muscle twitching, which can progress to seizures. If ingrored, severe hyponatremia can lead to coma and death and it HAS killed several marathon runners who overhydrated with water and diluted their sodium.
If you feel any of these symptoms, then stop exercising and have something salty. Just gulping pure water might make matters much worse because that will lower your sodium condcentration even further.
If you DO exercise in the heat of an Egyptian Summer, then consider using one of those electrolyte drinks like Gator-Aid to replace sodium and potassium. Unfortunately I think they taste too much like SWEAT for my taste buds.:D
IF you are taking a diuretic, then much greater vigilance must be paid.
I seem to recall that you normally eat a fairly high salt diet?
If so, the loss of 2000 mg. is not serious.
Do you, or many people actually excercise hard for a hull hour in extreme heat? (My elliptical trainer workout is in blissfully cool air-conditioning.)
Sodium is pretty tightly controlled by the body and absent drugs, is hard to get out of kilter. In fact people who are acclimated to an extremely hot climate can stem their sweating sodium losses to near zero...just pure water is excreted.
If you suspect low serum sodium, look for these symptoms:
confusion and lethargy, nausea, headache, muscle twitching, which can progress to seizures. If ingrored, severe hyponatremia can lead to coma and death and it HAS killed several marathon runners who overhydrated with water and diluted their sodium.
If you feel any of these symptoms, then stop exercising and have something salty. Just gulping pure water might make matters much worse because that will lower your sodium condcentration even further.
If you DO exercise in the heat of an Egyptian Summer, then consider using one of those electrolyte drinks like Gator-Aid to replace sodium and potassium. Unfortunately I think they taste too much like SWEAT for my taste buds.:D
IF you are taking a diuretic, then much greater vigilance must be paid.
cartner
06-19-2007, 10:08 AM
Hello dear Lenin,
Thanks so much for your reply and help :). I don't know what are those electrolyte drinks, we don't have them here in Egypt. And yes I exercise in a very hot weather it's around 90 to 98 degrees here :(. I don't eat salty food but sometimes I add a little bit. I mainly eat chicken on a daily basis and I don't put any salt on it. I do feel confusion and lethargy after I exercise but not very much. I drink around 2 liter of water daily, I think that's not enough Lenin?
I don't know if I should put salt on my food in summer, not in winter because my blood pressure is higher in winter, or not.
Thanks again for your great help Lenin,
Michael
Thanks so much for your reply and help :). I don't know what are those electrolyte drinks, we don't have them here in Egypt. And yes I exercise in a very hot weather it's around 90 to 98 degrees here :(. I don't eat salty food but sometimes I add a little bit. I mainly eat chicken on a daily basis and I don't put any salt on it. I do feel confusion and lethargy after I exercise but not very much. I drink around 2 liter of water daily, I think that's not enough Lenin?
I don't know if I should put salt on my food in summer, not in winter because my blood pressure is higher in winter, or not.
Thanks again for your great help Lenin,
Michael
bethsheba
06-19-2007, 05:07 PM
Michael,
It may be that the balance of salts in your body is more important than your actual sodium intake. You might want to do some reading about dehydration and electrolyte imbalance.
You don't have to buy Gatorade, All Sport, or something of that nature to replace your electrlytes---you can make your own rehydration drink with the following ingredients---measure all of the ingredients exactly because the smallest deviation can make the drink less effective or even harmful:
1 quart of water
1/2 teaspoon of baking soda
1/2 teaspoon of table salt
3-4 tablespoons of sugar
1/4 teaspoon salt substitute
Given the importance of electrolytes, you might want to ask your doctor about your salt intake and tell him about your exercise.
Bsheba
Just for your info, Gatorade and other commercially prepared rehydration drinks often contain too much sugar and drinking plain water won't provide any necessary nutrients or electrolytes. And finally, this drink shouldn't be given to children under the age of 12!
It may be that the balance of salts in your body is more important than your actual sodium intake. You might want to do some reading about dehydration and electrolyte imbalance.
You don't have to buy Gatorade, All Sport, or something of that nature to replace your electrlytes---you can make your own rehydration drink with the following ingredients---measure all of the ingredients exactly because the smallest deviation can make the drink less effective or even harmful:
1 quart of water
1/2 teaspoon of baking soda
1/2 teaspoon of table salt
3-4 tablespoons of sugar
1/4 teaspoon salt substitute
Given the importance of electrolytes, you might want to ask your doctor about your salt intake and tell him about your exercise.
Bsheba
Just for your info, Gatorade and other commercially prepared rehydration drinks often contain too much sugar and drinking plain water won't provide any necessary nutrients or electrolytes. And finally, this drink shouldn't be given to children under the age of 12!
lylone
06-20-2007, 07:58 AM
Hey all,
I heard that drinking a glass of chocolate milk is good after exercise and gives better benefits than al those sports drinks. I heard it replaced electrolytes better. Is that true? Would this be better to drink in the high heat?
I heard that drinking a glass of chocolate milk is good after exercise and gives better benefits than al those sports drinks. I heard it replaced electrolytes better. Is that true? Would this be better to drink in the high heat?
Lenin
06-20-2007, 09:39 AM
lyl,
To an extent, yes, but there is a glaring shortage: a glass of milk has only 98 mg. sodium which makes it a good overall beverage, but of little sodium replacement value after an intense sweating session.
But the protein infusion from milk is a good idea after a workout, and you don't get that with Gator-Aid! :D
To an extent, yes, but there is a glaring shortage: a glass of milk has only 98 mg. sodium which makes it a good overall beverage, but of little sodium replacement value after an intense sweating session.
But the protein infusion from milk is a good idea after a workout, and you don't get that with Gator-Aid! :D
lylone
06-20-2007, 06:18 PM
While we are on the subject of dehydration and exercise drinks....lately after I do a good 30 min on the treadmill (2 min jogging, 1 min walking fast intervals), I feel great immediately afterward and bp/heartrate is elevated but both within the normal ranges. Then about 30 min later my bp goes up some and usually the top number is elevated, but bottom is normal, heartrate is normal, but I feel like udder crap. I usually grab a huge glass of water, but could this be from dehydration and my "balance of salts" being out of wack? I don't have chest pain or anything, just like I have a flu and a dizzy feeling. Just started to happen within the last two weeks. A year ago I had all the tests for heart issues including a nuclear stress test which was normal.
Could it be that?
lyl
Could it be that?
lyl
bethsheba
06-20-2007, 07:42 PM
Those would be just 2 of the symptoms of electrlyte imbalance.
bsheba
bsheba
lylone
06-20-2007, 07:53 PM
Ahh... that makes a lot of sence. Last year my Doc took me off of my dieretic because I was getting dizzy spells. And this new workout has been making me sweat a whole lot and I have even noticed my ankles are almost boney and veiny even though I am overweight. I have also been keeping my sodium to a minimum because of my high blood pressure spikes I was getting. But since exercising, the spikes are gone and I acutally get low readings at night.
I think I will try some "exercise drinks" after my workout and see if it helps. I agree with you Lenin that they are not that tasty. Taste like majorly water-downed salty cool aid.
Thanks again,
lyl
I think I will try some "exercise drinks" after my workout and see if it helps. I agree with you Lenin that they are not that tasty. Taste like majorly water-downed salty cool aid.
Thanks again,
lyl
bethsheba
06-20-2007, 08:00 PM
Lylone,
Yes, some of us do need to watch our salt intake but our bodies do need some salt...and it is thought that the balance of salts (sodium, calcium, magnessium, potassium, etc) is very important, too.
Bsheba
Yes, some of us do need to watch our salt intake but our bodies do need some salt...and it is thought that the balance of salts (sodium, calcium, magnessium, potassium, etc) is very important, too.
Bsheba
lylone
06-20-2007, 08:15 PM
Well, I do take a daily of each Mg, K, Calcium, but definately have cut down on the salt. Will try the exercise drinks and see if that helps. Its just so discouraging to feel like crap after a good sweaty workout.
Thanks again,
lyl
Thanks again,
lyl
cartner
06-20-2007, 08:59 PM
Lenin and bethsheba,
Thanks for helping me, now this is a new thing to me. I thought that I should put zero mg of Sodium in my mouth because I have High BP.
bethsheba, Wouldn't the normal salty food replace the need for the rehydration drink?
Lenin, In winter, if I eat the salty food I eat in summer I would get a reading like 150/105 or something like that. So I don't consume much salt in winter and I wonder if I will have a problem while exercising? taking into consideration that I don't sweat even 50% of what I sweat in summer.
Thanks :D
Mick
Thanks for helping me, now this is a new thing to me. I thought that I should put zero mg of Sodium in my mouth because I have High BP.
bethsheba, Wouldn't the normal salty food replace the need for the rehydration drink?
Lenin, In winter, if I eat the salty food I eat in summer I would get a reading like 150/105 or something like that. So I don't consume much salt in winter and I wonder if I will have a problem while exercising? taking into consideration that I don't sweat even 50% of what I sweat in summer.
Thanks :D
Mick
bethsheba
06-20-2007, 10:34 PM
Lylone,
You might want to check with your doctor/nutritionist about the supplements and the rehydration drink as it may be too much of a good thing...beware of an excess in anything!
Bsheba
You might want to check with your doctor/nutritionist about the supplements and the rehydration drink as it may be too much of a good thing...beware of an excess in anything!
Bsheba
bethsheba
06-20-2007, 10:53 PM
Michael,
Our bodies need sodium to operate...we can't function without it! The DASH diet has some information about sodium recommendations and high blood pressure. There is alot of info about it as it is supported by the us government.
If you are healthy and eat a balanced diet you shouldn't need a rehydration drink because you should be getting your needs met from nourishing foods...but if you work out extensively (and sweat alot), if you have been vomiting or have diarrhea, or if you haven't been drinking an adequate volume of liquids, you may need a hydration drink to restore the electrolytes that your body has lost.
The recipe for the rehydration drink I gave you is one health professionals give their patients if they are dehydrated.
Bsheba
Our bodies need sodium to operate...we can't function without it! The DASH diet has some information about sodium recommendations and high blood pressure. There is alot of info about it as it is supported by the us government.
If you are healthy and eat a balanced diet you shouldn't need a rehydration drink because you should be getting your needs met from nourishing foods...but if you work out extensively (and sweat alot), if you have been vomiting or have diarrhea, or if you haven't been drinking an adequate volume of liquids, you may need a hydration drink to restore the electrolytes that your body has lost.
The recipe for the rehydration drink I gave you is one health professionals give their patients if they are dehydrated.
Bsheba
lylone
06-21-2007, 08:39 AM
Beth,
My doc knows all the suppliments I take and the dosages, and checks my blood everytime I am in there. I don't take a multi-vitamin because everyone I try makes me feel jumpy so I take just the three. He said the only one to worry about is the Potassium and told me all the warning signs of it and I take it because I have a history of leg cramps since I was younger. A potassium a day keeps the cramps away. And its those lovely charley horses at night that I get. Hate them!
I read labels before I buy anything and have drank one kind before, but didn't like the calorie content, so I dilute it with half water. Makes is taste even more like flat cool-aid or sweat.
lyl
My doc knows all the suppliments I take and the dosages, and checks my blood everytime I am in there. I don't take a multi-vitamin because everyone I try makes me feel jumpy so I take just the three. He said the only one to worry about is the Potassium and told me all the warning signs of it and I take it because I have a history of leg cramps since I was younger. A potassium a day keeps the cramps away. And its those lovely charley horses at night that I get. Hate them!
I read labels before I buy anything and have drank one kind before, but didn't like the calorie content, so I dilute it with half water. Makes is taste even more like flat cool-aid or sweat.
lyl
bethsheba
06-21-2007, 09:32 AM
Beth,
My doc knows all the suppliments I take and the dosages, and checks my blood everytime I am in there. I don't take a multi-vitamin because everyone I try makes me feel jumpy so I take just the three. He said the only one to worry about is the Potassium and told me all the warning signs of it and I take it because I have a history of leg cramps since I was younger. A potassium a day keeps the cramps away. And its those lovely charley horses at night that I get. Hate them!l
Lylone,
Thank you for sharing the info above...just a question on the potassium as I have taken it as a supplement (along with my diuretic and with my doctor's knowledge)...were the warning signs your doctor gave you for too much or too little potassium? I ask because I wonder if the potassium supplement I was taking was ADDING to my problems when I was taking the diuretic. I had horrible problems but charley horses weren't in the bunch. But lots of uncontrolled movements, mainly at night. Two of my doctors knew of my potassium supplement but neither said "beans" about possible problems.
I read labels before I buy anything and have drank one kind before, but didn't like the calorie content, so I dilute it with half water. Makes is taste even more like flat cool-aid or sweat.
Are you referring to a rehydration drink here? I assume so. Yes, I have read that they are loaded with calories and I would assume they are quite expensive. You're wise to read the labels before buying anything. I took a class at a hospital on how to read food labels and was surprised at how misleading the labeling can be. It's time to take another class as I'm sure things have changed, with trans fats and all.
Bsheba
My doc knows all the suppliments I take and the dosages, and checks my blood everytime I am in there. I don't take a multi-vitamin because everyone I try makes me feel jumpy so I take just the three. He said the only one to worry about is the Potassium and told me all the warning signs of it and I take it because I have a history of leg cramps since I was younger. A potassium a day keeps the cramps away. And its those lovely charley horses at night that I get. Hate them!l
Lylone,
Thank you for sharing the info above...just a question on the potassium as I have taken it as a supplement (along with my diuretic and with my doctor's knowledge)...were the warning signs your doctor gave you for too much or too little potassium? I ask because I wonder if the potassium supplement I was taking was ADDING to my problems when I was taking the diuretic. I had horrible problems but charley horses weren't in the bunch. But lots of uncontrolled movements, mainly at night. Two of my doctors knew of my potassium supplement but neither said "beans" about possible problems.
I read labels before I buy anything and have drank one kind before, but didn't like the calorie content, so I dilute it with half water. Makes is taste even more like flat cool-aid or sweat.
Are you referring to a rehydration drink here? I assume so. Yes, I have read that they are loaded with calories and I would assume they are quite expensive. You're wise to read the labels before buying anything. I took a class at a hospital on how to read food labels and was surprised at how misleading the labeling can be. It's time to take another class as I'm sure things have changed, with trans fats and all.
Bsheba
Lenin
06-21-2007, 09:40 AM
Michael,
I think you could loosen up on the salt shaker control during the Summer. You can lose a lot of sodium after a July mid-day jog around the Temple of Karnak and a couple pyramids.;) :jester:
When the body's sodium goes too low it can REALLY make you feel AWFUL!
As a passing thought: ANYBODY on diuretics should NOT restrict their sodium...that can prove deadly dangerous.
I think you could loosen up on the salt shaker control during the Summer. You can lose a lot of sodium after a July mid-day jog around the Temple of Karnak and a couple pyramids.;) :jester:
When the body's sodium goes too low it can REALLY make you feel AWFUL!
As a passing thought: ANYBODY on diuretics should NOT restrict their sodium...that can prove deadly dangerous.
cartner
06-21-2007, 01:33 PM
Michael,
I think you could loosen up on the salt shaker control during the Summer. You can lose a lot of sodium after a July mid-day jog around the Temple of Karnak and a couple pyramids.;) :jester:
When the body's sodium goes too low it can REALLY make you feel AWFUL!
As a passing thought: ANYBODY on diuretics should NOT restrict their sodium...that can prove deadly dangerous.
Lenin,
I'm living near Cairo which is like 515 miles away from the Temple of Karnak :D. I don't take anything with Diltiazem SR and yes I consume much more Sodium in summer. You can go for a walk, like an hour, and come back with all your clothes wet from the sweat and the heat. In winter, it's a different story. I have to exercise like 2 hours to get the feeling of 1/2 an hour in summer :(.
I think that summer is better, of course with Air Conditioners :).
Thanks for help,
Mick
I think you could loosen up on the salt shaker control during the Summer. You can lose a lot of sodium after a July mid-day jog around the Temple of Karnak and a couple pyramids.;) :jester:
When the body's sodium goes too low it can REALLY make you feel AWFUL!
As a passing thought: ANYBODY on diuretics should NOT restrict their sodium...that can prove deadly dangerous.
Lenin,
I'm living near Cairo which is like 515 miles away from the Temple of Karnak :D. I don't take anything with Diltiazem SR and yes I consume much more Sodium in summer. You can go for a walk, like an hour, and come back with all your clothes wet from the sweat and the heat. In winter, it's a different story. I have to exercise like 2 hours to get the feeling of 1/2 an hour in summer :(.
I think that summer is better, of course with Air Conditioners :).
Thanks for help,
Mick
lylone
06-21-2007, 07:40 PM
Beth,
I started taking K when I was in college back in the early 90s and when I was getting "charley horses" at night, my doc at the time said to take some Potassium and drink plenty of water. So, I have been doing so ever since. If I come off of it, I usually get leg cramps and back cramps. That doc is long retired and my current GP and Cardio says to keep taking it. Both warn me that if my stools become black and tarry to stop taking the Potassium and call either of them immediately. I think it can cause liver issues if you take too much.
I have never had uncontrolled movements at night, just sore muscles with my new workout routine.
I have been trying to loose weight and cut down on salt since I have hbp and hence I read labels. The biggest thing is to check is the portion size. Meaning the label and amounts are based on one serving. Most "single serve" items have two or maybe three servings in it the package. And the 0s on next to items mean 0mg per serving. But if you eat 2-3 servings, you could be getting some fat because you are eating more than the one serving size.
Like a wrapper of Pop Tarts is actually two servings and not just one. Some plastic bottles of Cola are usually 2-3 servings. More than one serving means more calories! Hence, I don't drink sodas, and dilute gatorade and juice. It gives me some "flavor" for my boring water and sodas tend to be too sweet.
hope that helps,
lyl
I started taking K when I was in college back in the early 90s and when I was getting "charley horses" at night, my doc at the time said to take some Potassium and drink plenty of water. So, I have been doing so ever since. If I come off of it, I usually get leg cramps and back cramps. That doc is long retired and my current GP and Cardio says to keep taking it. Both warn me that if my stools become black and tarry to stop taking the Potassium and call either of them immediately. I think it can cause liver issues if you take too much.
I have never had uncontrolled movements at night, just sore muscles with my new workout routine.
I have been trying to loose weight and cut down on salt since I have hbp and hence I read labels. The biggest thing is to check is the portion size. Meaning the label and amounts are based on one serving. Most "single serve" items have two or maybe three servings in it the package. And the 0s on next to items mean 0mg per serving. But if you eat 2-3 servings, you could be getting some fat because you are eating more than the one serving size.
Like a wrapper of Pop Tarts is actually two servings and not just one. Some plastic bottles of Cola are usually 2-3 servings. More than one serving means more calories! Hence, I don't drink sodas, and dilute gatorade and juice. It gives me some "flavor" for my boring water and sodas tend to be too sweet.
hope that helps,
lyl
lylone
06-25-2007, 07:32 AM
Just a quick note,
It seems that I was experiencing a soduim low after my workout. Now I drink a glass of half gatorade half water after exercising and I feel tons better. I have also lost about 3 pounds this week on my new plan.
Thanks all,
Lyl
It seems that I was experiencing a soduim low after my workout. Now I drink a glass of half gatorade half water after exercising and I feel tons better. I have also lost about 3 pounds this week on my new plan.
Thanks all,
Lyl
bethsheba
07-09-2007, 06:19 PM
Lylone,
My apologies for not getting back to you sooner. Appreciate the info on the potassium, the leg movements, and the portion size! I am somewhat lazy when it comes to reading labels but am trying to do better. That info about 1 versus 2-3 servings is a wake up call! Aren't they sneaky? Will keep all of that in mind.
Hope your workout routine continues well. Exercise is GREAT for lots of things, bp being only one.
Bsheba
My apologies for not getting back to you sooner. Appreciate the info on the potassium, the leg movements, and the portion size! I am somewhat lazy when it comes to reading labels but am trying to do better. That info about 1 versus 2-3 servings is a wake up call! Aren't they sneaky? Will keep all of that in mind.
Hope your workout routine continues well. Exercise is GREAT for lots of things, bp being only one.
Bsheba
lylone
07-09-2007, 08:34 PM
Beth,
No problem with the late response. We all get busy from time to time. Funny thing, I forgot my Potassium for a couple of days and last night had a hard time getting to sleep because of a back cramp. I don't think it was a coincidence. Added fish oil today to my vitamins also to see if that will help to get the bp down some. Trying to keep the workouts going because I am so sick of being fat! I am determined to loose some weight or die trying!
lyl
No problem with the late response. We all get busy from time to time. Funny thing, I forgot my Potassium for a couple of days and last night had a hard time getting to sleep because of a back cramp. I don't think it was a coincidence. Added fish oil today to my vitamins also to see if that will help to get the bp down some. Trying to keep the workouts going because I am so sick of being fat! I am determined to loose some weight or die trying!
lyl
bethsheba
07-09-2007, 08:54 PM
Hi Lylone,
I see you're on the boards so will jot a quick post...well, I can't say I was busy---better reason was lack of organization, groan. That and poor computer search skills.
No, I don't think that potassium omission was a coincidence either. Isn't it something how sensitive our bodies are sometimes?
Omega 3 (in some fish oil) is supposed to help with bp. I haven't try the supplements but do occasionally treat myself to fresh salmon. Have a bunch of frozen fish in the freezer but lack the ooomph! to do something with it. I know what you mean about losing the weight! Fam is also working on eating right. Me, I've developed bad habits. Now that it's summer I'll work all day long without eating much...not good as it leads to binges. And exercise was never my thing. I'm a sweater, and sweat burns my eyes, steams up my glasses, soaks my clothes, and I'm miserable. So if I must exercise, I swim...but haven't been to the pool yet.
Well, enough...but I did want to say hi!
Bsheba
I see you're on the boards so will jot a quick post...well, I can't say I was busy---better reason was lack of organization, groan. That and poor computer search skills.
No, I don't think that potassium omission was a coincidence either. Isn't it something how sensitive our bodies are sometimes?
Omega 3 (in some fish oil) is supposed to help with bp. I haven't try the supplements but do occasionally treat myself to fresh salmon. Have a bunch of frozen fish in the freezer but lack the ooomph! to do something with it. I know what you mean about losing the weight! Fam is also working on eating right. Me, I've developed bad habits. Now that it's summer I'll work all day long without eating much...not good as it leads to binges. And exercise was never my thing. I'm a sweater, and sweat burns my eyes, steams up my glasses, soaks my clothes, and I'm miserable. So if I must exercise, I swim...but haven't been to the pool yet.
Well, enough...but I did want to say hi!
Bsheba