Julia Fountain ND
For most people exercising moderately in hot weather, electrolyte replacement drinks are not necessary. Plain, simple water is the best hydrator, especially for children. However, with more intense and sustained exercise, work and sports in hot weather, electrolyte replacement can be helpful. There are 5 electrolytes we consider: calcium, potassium, magnesium, sodium, chloride. They’re lost through sweat and they work to prevent muscle cramping, dizziness, fatigue and they regulate pH.
So here’s a look at 4 strategies to replace electrolytes:
Gatorade G2 (8 oz) – has 50 calories, 100 mg sodium, 30 mg potassium, 14 grams carbohydrate (mainly from high fructose corn syrup and glucose syrup), artificial flavours and colours.
V8 (8 oz) – has 50 calories, 640 mg sodium (low sodium version has 140 mg), 470 mg potassium, 40 mg calcium, 10 grams carbohydrate (naturally occurring in the vegetables)
Coconut water (8 oz) – has 46 calories, 252 mg sodium, 600 mg potassium, 60 mg calcium and 12 grams carbohydrate (naturally occurring in the coconut water) and usually natural flavours added
Bio-Steel (1 scoop added to 8 oz water) – has 5 calories, 140 mg sodium, 30 mg potassium, 1 gram carbohydrate, 12.5 mg calcium,5.5 mg magnesium, zinc, B vitamins, amino acids, stevia, and naturally coloured with beet juice
So how do you decide? If you’re watching carbohydrates, Bio-Steel is the best option. However I don’t recommend it for kids or teens without a dose titration based on age and size. Bio-Steel relies on amino acid fueling vs glucose fueling made popular by traditional electrolyte replacement drinks such as Gatorade. A healthier alternative for kids is coconut water – a small portion – even 1/2 cup (4 oz) provides carbohydrate, and generous potassium levels. V8 can also be used for potassium repletion, but it comes with a high sodium level (low sodium V8 could be used). Unfortunately the ingredient quality in Gatorade leaves much to be desired – too many artificial colours and refined sugars, though in a pinch and on occasion it can get the job done.
[article taken from the Ontario Chiropractic Association website, “Your Back Health: Tips & Articles”]
Daily routine can often get the best of us. Between getting ready for the full day ahead, carpooling the children’s school drop off, and getting to work on time, it often feels like you’ve already completed a day’s worth of activities all before your morning coffee.
Even though the day can get ahead of us, it’s important to remember to take proper breaks throughout to maintain productivity and decrease stress levels. Taking a mid-day break helps to refuel and reenergize, giving you that extra oomph needed to get through the rest of the work day. Here are some simple things you can do throughout your day to help renew your energy.
Shake it up and go for a walk during your lunch. A simple dose of fresh air can help boost your energy, clear your mind, and help you refocus. After all, studies show that lunchtime walks can “perceptibly — and immediately — buoy people’s moods and ability to handle stress at work.”
Whether it be for 3 minutes or a half hour, exercising in the middle of your day will not only get rid of those midday blues but can help keep you active, along with all the other added health benefits working out gives us.
Putting the right nutrients into your body pays off for your mind as well! Eating a balanced meal gives your body the fuel it needs to keep your energy up and decreases fatigue.
By implementing any of these simple tips throughout your day, you will have the energy to tackle your daily tasks.
Carolyn Dew, RAc, RTMP
Whether you are a weekend warrior or a competitive athlete, acupuncture is an effective tool to help you recover from both acute and chronic and/or recurring sports injuries.
Acupuncture and TCM treatments can:
▪ Decrease pain, inflammation, and bruising
▪ Relax muscles and relieve muscle spasms
▪ Speed healing time by improving blood circulation to the affected area
▪ Increase the range of motion of injured joints
▪ Reset muscle imbalances that predispose the joint to injury
▪ Assist in training, performance, recovery, and injury prevention
Common injuries that Acupuncture can treat include: neck strain, shoulder impingement, rotator cuff, tennis elbow, back spasms, disc injury, bursitis, sciatica, hamstring tear, IT Band syndrome, knee pain, shin splints, ankle sprain, plantar fasciitis, tendonitis, and repetitive strain injuries
The combination of traditional Acupuncture techniques with modern Motor Point needling are extremely effective in the treatment of sports injuries due to trauma, over-training, or repetitive strain. Look for a Licensed Acupuncturist that has completed specialized musculo-skeletal training for your sports medicine needs. For further info, please go to www.carolyndew.ca