Page 20 - Florida Sentinel 6-7-19

Health
YOUR JOINTS WORK BETTER
YOU KEEP YOUR BRAIN SHARP
YOUR KIDNEYS STAY HEALTHIER
YOU AVOID DEHYDRATION
YOU STAY REGULAR
It’s common to get a lit- tle constipated if you don’t drink enough water. Inac- tivity, diet changes, illness, and even stress can add to the problem. The constipa- tion usually passes on its own, but you can help move things along with exercise, over-the-counter meds, and
of course, water.
See a doctor if your constipation lasts for more than a
week or two or you have dizziness, bad pain in your belly, or blood in your stool. These could be signs of something more serious.
Water makes up a large part of your joint cartilage that helps absorb shock and make bone-against-bone movements smoother. Water also can help keep gout (a painful joint con- dition) at bay. It helps flush toxins from your body that could inflame your joints, too.
You may not remember as well, think as clearly, or concentrate as easily when you’re low on water. And you don’t have to be seriously de- hydrated. It can happen if you’re just a little below where you should be. How little? Less than 4 cups of water in a 150-pound person.
And that’s a good thing! As sweat evapo- rates from your skin, it cools down your body. Have a couple of extra cups of water in the cou- ple of hours before you head out for exercise. Try
to take about 10 big gulps every 15 minutes or so during your workout, too. Remember, you might not see the sweat you lose if you’re in the pool or an air-conditioned gym.
Water helps your kidneys remove waste from your blood. If you don’t get enough water, that waste -- along with acids -- can build up. That can lead to your kid- neys getting clogged up with proteins called myoglobin. Dehydration can also lead to
kidney stones and urinary tract infections.
Without enough water, you can sweat away too much fluid. You can also lose sodium and potassium that your body needs. It’s espe- cially true in the heat. When it happens, you may be thirsty, pee less than usual, and your mouth might dry out. You could even feel
dizzy, lightheaded, and confused.
Your ticker doesn’t have to work as hard when you drink enough water. In fact, even mild dehydration affects your blood vessels (making them less springy) about the same as smoking a cigarette. Skimping on water also leads to less blood in your body, which can lower your blood pressure and raise your heart rate. It takes just 15 to 20 minutes for enough water to even things out.
A good rule of thumb is 15 cups a day for men and 11 cups for women. But keep in mind that includes total fluids. You get 20% to 30% of your water from food. You get more from other drinks like juice, tea, and milk. If you’re sick, you’ll need more (especially with diarrhea or vomiting). If you’re exercising or outside in the heat, focus on getting a little extra, too.
YOU SWEAT
YOUR HEART WORKS BETTER
HOW MUCH IS ENOUGH?
PAGE 8-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, JUNE 7, 2019