I was alarmed the other day when a client texted me that he had lost 5 pounds after running. He is an athletic 200 pound man, but heavy water loss, caused by running in this heat, could have serious consequences. The worst: death by heat stroke.
Before a heat stroke occurs, people show signs of exhaustion, weakness, perhaps headaches and dizziness. My client was so weak, he couldn't finish his run.
How does your body's system break down to cause heat stroke?
Normally, water carries heat away from your internal organs. The heat travels through your bloodstream to your skin, causing you to sweat, preventing serious damage to occur. As the sweat evaporates, this allows you to cool off and maintain a safe body temperature, optimal functioning, and health.
But when the fluid in your blood runs out of water, your body's core literally starts cooking, you stop sweating and organs begin to breakdown.
Daily water intake must be balanced with losses to maintain total body water. Once you start feeling thirsty, you've probably lost about 1 percent of your body water and are dehydrated. With a 2 percent water loss, you could experience serious fatigue and cardiovascular impairments. It's important to note that individual fluid needs differ depending on your sweat rate, the environmental temperature, your clothing, humidity and other factors.
As summer temperatures hit, here are a number of important tips.
– Drink enough water to prevent thirst.
– Monitor fluid loss by checking the color of your urine. It should be pale yellow and not dark yellow, too smelly or cloudy.
– For short-duration (less than 60 minutes), low-to-moderate-intensity activity, water is a good choice to drink before, during and after exercise.
– Any time you exercise in extreme heat or for more than one hour, supplement water with a sports drink that contains electrolytes and 6 percent to 8 percent carbohydrates. This prevents "hyponatremia" (low blood sodium), which dilutes your blood and could also lead to serious impairment and death.
– Begin exercise well-hydrated. Drink plenty of fluids the day before and within the hour before, during and after your exercise session.
– Avoid alcohol the day before or the day of a long exercise bout, and avoid exercising with a hangover.
– Consider all fluids, including tea, coffee, juices, milk and soups (though excluding alcohol, which is extremely dehydrating). The amount of caffeine in tea and coffee does not discount the fluid in them, even if they have a slight diuretic effect, according to the most recent report by the National Research Council's Food and Nutrition Board.
– Eat at least five cups of fruits and vegetables per day for optimum health, as they all contain various levels of water and the all-important nutrient potassium.
– During exercise, for those who experience high sodium losses, eat salty foods in a pre-exercise meal or add an appropriate amount of salt to sports drinks consumed during exercise. Orange juice is high in potassium. Dilute juices, such as V-8 or orange juice, 50/50 with water so that the drinks are 6 percent carbohydrate solutions (the same as sports drinks), which will empty from your stomach quicker than 100 percent juice (juices are naturally 12 percent solutions), allowing the electrolytes and water to quickly reach your heart and organs.
– Following strenuous exercise, you need more: Protein to build muscle, carbohydrates to refuel muscle, electrolytes to replenish what's lost in sweat, and fluids to help rehydrate the body. Low-fat chocolate milk is a perfect, natural replacement that fills those requirements.
– You can also replace fluid and sodium losses with watery foods that contain salt and potassium, such as soup and vegetable juices.
– For long hikes, when you'll need food, dried fruit and nut mixtures contain high amounts of potassium, sodium, protein, carbs and calories — though continue to drink plenty of water.
– To determine your individualized need for fluid replacement: During heavy exercise, weigh yourself immediately before and after exercise. If you see an immediate loss of weight, you've lost valuable water. Drink 3 cups of fluid for every pound lost; use this figure to determine the amount of water (or sports drink) you'll need to drink before and during your next exercise session to prevent weight/water loss in the future.
The 'Bob' cut is the most popular hair cut these days, according to Tami Iams, co-owner of the new Rive Gauche Salon in Georgetown. And before you think it's not for you, there's a different type of "bob" that fits every woman's face beautifully, according to Iams. The classic "bob" is a simple, close-cut, geometric hairstyle "of the same length all the way around," says Iams. But its variations are endless. "The 'bob' has become very playful," says Iams, who plays with color, razoring techniques, layering, fringing, "bobs" that are shorter, longer, or with or without bangs, to match a woman's face shape.
The only limitation with a "bob" is your imagination - and perhaps your hair stylist's experience and talents. "It's a precision cut and hard to get perfect," says Iams. "Everything has to be so symmetrical."
Though the "bob" is not necessarily a modern invention. In the 1920s, during the "flapper" era, women threw out the ball and chain of long, heavy, hard-to-style Victorian hair in favor of it simply being "bobbed." But the style died down for decades until the 1960s.
That's when Vidal Sassoon, a British and American hair stylist, created "bobs" for stars like Mia Farrow, Goldie Hawn, Cameron Diaz, and Helen Mirren, according to Wikipedia.com. And "bobs" have been in style ever since.
Tami Iams has been cutting my "bobs" - of every variation - for more than 15 years. I get compliments wherever I go, so I know Tami is one talented stylist. She, co-owner, Sandra Gomezand, and Teresa Kulstad, have been stylists for more than 20 years each.
They opened Salon Rive Gauche April 1. The light-filled interior design by Tami and Sandra was inspired by a favorite French salon. It's gorgeous and relaxing and Tami, Sandra and Teresa are funny, and down-to-earth, and always listen to their customers' desires - they're all animal lovers, too!
Besides my "Bob," their ability to create beautiful hairstyles to match your facial features and lifestyle is amazing. Find Tami, Sandra Gomezand (the co-owners), and Teresa Kulstad at Salon Rive Gauche at 3214 N Street in Georgetown.
There's nothing as delicious as fresh, juicy peaches in season. Take a bite, the sweet juice runs down your arm...I have a new peach recipe you'll love. Surprise: It's made with Greek Yogurt (though it tastes like cream). Try it and your taste buds will zing! This amazing recipe was developed by the CHOBANI Company's French-trained chefs, and I got a chance to watch a demonstration with a tasting. This is a lovely dessert containing all the health benefits of yogurt and peaches! Your family and guests will be delighted!
Peach + Ginger
Yields four, 4 oz servings
2 cups Chobani Non-Fat Plain Greek Yogurt
2 tsp. candied ginger, small dice 4 tbsp. toasted almonds, sliced
2 tsp. fresh thyme, picked
2 tbsp. honey
1 cup Peach and Ginger Compote
PEACH AND GINGER COMPOTE INGREDIENTS
4 yellow peaches, peeled, cored, small dice
1 tbsp. fresh ginger, minced
1 teaspoon lemon juice
1/2 cup sugar
- Cook peaches, ginger, lemon juice, and sugar for 20 minutes or until tender. Let cool completely.
- Scoop 1/2 cup of yogurt into each of 4 bowls. Top each bowl of yogurt with 1/4 cup peach
and ginger compote, 1/2 tsp candied ginger, 1 tbsp toasted almonds and drizzle with 1/2 tbsp of honey. Garnish with thyme.
110 calories per serving, 0 g Fat, 5 mg cholesterol, 35 mg sodium, 17 g carbohydrate, 1 g fiber, 8 grams protein