The power of water 

Experts recommend ways for seniors to stay hydrated while exercising

By Jennifer S. McDonald
C & G Staff Writer

Doctors, trainers and specialists alike agree that the key to safe exercise is to stay hydrated.

While everyone is at risk when temperatures are above 90 degrees, according to Holly Bair, Beaumont Hospital trauma program manager, the elderly and very young are most vulnerable.

Elderly people typically have 10 percent less body fat than a young adult, and they characteristically eat less, creating a greater need for water, she said.

“The elderly have lower body temperatures anyway, and when they have any rise in temperature from being outdoors, this causes them to lose additional water,” Bair said. “Also, some of the medications our elderly population take that are used to treat hypertension or high blood pressure have a diuretic effect.”

To combat this, the American College of Sports Medicine recommends drinking seven to 10 ounces of fluid for every 10 to 20 minutes of exercise. Additionally, they say, it helps to drink 17-20 ounces of water two to three hours before the start of a workout in order to stay hydrated.

Phil Anderson, owner and certified personal trainer for Fitness Together, agrees.

Water makes up almost 75 percent of all muscle tissue and about 10 percent of fatty tissues, and it acts within each cell to transport nutrients and dispel waste, he said.

In one hour of exercise, the body can lose more than a quart of water, depending on the intensity of the workout and air temperature.

“It’s so important to stay hydrated,” Anderson said.

When exercising outside, clothing can also play an important part. Many recommend wearing light-colored, lightweight clothing, since it doesn’t trap or absorb heat. It’s beneficial to wear a hat that will protect the head and sunglasses to protect the eyes. It can also help to carry an umbrella, which can shield the heat.

Working out early in the morning or later in the afternoon can help, since temperatures are cooler and the sun isn’t as harsh. It helps to avoid exercising outside when the day is at its hottest — between 10 a.m. and 4 p.m.

At the Clinton Township Adult Life Center, many classes are offered inside their air-conditioned facility, which makes it easier for people over the age of 55 to enjoy an active lifestyle without worrying about the heat, said Wanda Vasko, sports and fitness coordinator.

More than 7,500 members enjoy softball, volleyball, tai chi, yoga and swim classes in an environment specially created for them.

“Everybody here just cares so much about one another and each other’s health,” Vasko said. “It’s a wonderful place to come to, and our goal is to keep seniors healthy.”

According to the American Red Cross, it’s critical to take steps to ensure safety, even when not exercising outdoors. An average of 175 deaths in the United States occur each year due to summer heat, said Skip Batchelor, head of disaster services for the American Red Cross.

“Our disaster teams support the city agencies as they open cooling centers — providing water, cots and health care if needed,” Batchelor said. “During a particularly dangerous heat wave, our volunteers help officials go door to door, checking on elderly or sick residents who cannot leave their homes.”

Bair said the first signs of a heat-related illness could include confusion, dizziness, flushed or pale skin, heavy sweating and headaches. Victims who experience any of these symptoms should be moved to a cool place and given cool water to drink. Icepacks or cool, wet cloths can also be applied to the skin.

“A lot of this is common sense,” Bair said. “Some things you just don’t think about that are obvious.”

You can reach Staff Writer Jennifer S. McDonald at jmcdonald@candgnews.com or at (586) 279-1112.