Mahaska Health Partnership Offers Hydration Tips
Mahaska Health Partnership
MAHASKA COUNTY – Whether you’re an athlete, going to the gym or taking a walk outside, proper hydration is key. Case Everett, MD, who provides family practice and obstetrical care at Mahaska Health Partnership, recommends different types of hydration, depending on what activity you will partake in.
“With warmer weather and sports practices starting up shortly, remembering proper hydration is vital,” Dr. Everett stressed. “The goal during any activity is fluid balance while avoiding overconsumption of salt, sugar or caffeine.”
Dr. Everett explained that fluid loss is the body’s natural way of cooling down. “Whether you’re doing some sort of physical activity or you’re out on a hot day, perspiration is your body’s way of protecting you from overheating. You may not realize how much fluid you’re actually using, so it’s important to keep hydrated whenever you’re exerting yourself or feel thirsty.”
One way to stay hydrated is to drink plenty of fluids before, during and after activity. “Aim for 16-20 ounces of fluid two hours before any activity and 4-8 ounces every 15 minutes during activity to keep hydrated,” Dr. Everett recommended. “For best measurement, weigh yourself before and after your workout, and for each pound of water weight you lost, drink an additional 24 ounces.”
So which liquids are best? Normally, water is the best way to replenish lost fluids from sweat and exertion. “If you’re exercising for more than one hour, a sports drink like Gatorade, Powerade or a generic alternative may be a better option to help your body maintain an electrolyte balance,” Dr. Everett shared. “It may also give you a slight boost in energy as they contain carbohydrates.”
Dr. Everett recommends looking for a sports drink that provides around 14 grams of carbohydrates, 28 mg of potassium and 100 mg of sodium per 8 ounce serving. Avoid carbonated beverages if possible, as the bubbles can cause an upset stomach.
“If you can’t stand plain tap water, try adding freshly sliced fruit for a natural flavor infusion,” Dr. Everett suggested. “For those who are fond of the bubbles in carbonated beverages, look for flavored sparkling or seltzer water that fits your taste needs. With all of the options available, you are sure to find one that will satisfy your thirst needs.”
The most important thing to remember is to stay hydrated and avoid overheating. “The good news is, even if you aren’t a plain water fan, flavored and even carbonated water will still hydrate your body,” Dr. Everett shared. “If the flavor of a sports drink or flavored water helps you stay hydrated, then by all means, drink up!”
Besides hydration, making sure your student athlete is healthy for the fall sports season is also essential. Mahaska Health Partnership will be offering reduced rate sports physicals in July and August both in Oskaloosa and at New Sharon Medical Center. Physicals are walk-in only, no appointment necessary. Students can receive their physical in Oskaloosa from 9:00 am – 8:00 pm on July 26 and August 3, 12 and 15 or in New Sharon from 1:00 – 6:30 pm on July 18, 26 and August 4. Each physical costs $20, with the proceeds being donated back to the athlete’s school.
“Sports physicals make sure you’re ready to take to the field and hydration keeps you on the field,” Dr. Everett said. “Both are vital to ensuring kids enjoy a safe and healthy season.”
Family Practice Physician Case Everett, MD, practices fulltime at the MHP Medical Group, providing primary care to all ages and also delivering babies. Dr. Everett is originally from New Sharon and is passionate about serving his home community. For an appointment with Dr. Everett, call 641.672.3360.
Mahaska Health Partnership, located in Oskaloosa, is a non-profit health system accredited by the Joint Commission. It is guided by its mission to provide exceptional customer service and health improvement, linking the science of medicine with the humanity of compassionate care. For more information about how Mahaska Health Partnership is making healthcare personal, visit mahaskahealth.org.
