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Dehydration Dr. Claire Arcidiacono, ND One topic that seems to come up frequently is dehydration. This topic is important, especially in the summer weather because a common cause of dehydration is simply sweating. As we all know, the hot, humid weather that is typical of …
You may have noticed that your urine can change color based on the foods you eat, but did you know this can also be caused by medications or health conditions? Learn more about this from Jerry Hickey, Ph.
muscle aches
InViteⓇ Health Podcast, Episode hosted by Amanda Williams, MPH
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We’ve all experienced sore, achy muscles at some point in time, but did you know that this can create additional challenges for us during the summer? This is especially true if you’ve been more of a couch potato throughout the winter and spring. If you decide that you want to become more active, this can create challenges for us when it comes to muscle recovery in the heat of the summer.†
During the summer, we are more prone to dehydration, which can create a higher amount of electrolyte loss and in turn more muscle aches and cramps. This is especially true when the heat and humidity are high.†
THE IMPORTANCE OF HYDRATION IN THE HEAT OF SUMMER – INVITE HEALTH PODCAST, EPISODE 111. Listen Now>>
Many areas of the country are currently experiencing heat waves with really high record temperatures. A lot of people aren’t used to this, so maybe they’re doing something that they usually do year-round and once they go out and they start doing this in the heat, they start to have this increase in lactic acid buildup. At the same time, they are experiencing electrolyte imbalances due to the loss of fluids. They may feel fine in the moment, but by the time evening comes around, they may be wondering why they are experiencing muscle aches throughout their body.†
We have to be prepared for this and we need to know the appropriate things to be doing to help fend off muscle aches.†
In order to support our muscle health and help prevent muscle aches, we have to stay hydrated. This is incredibly important. Most people don’t change their routine from one season to the next, but we have to realize that we have to consume a higher amount of water during the summer.†
We have to be able to replace our electrolytes. We can do this by taking a multivitamin. That’s a good place to start because then we’re getting exposure to electrolytes. Taking something like our Reds HxⓇ or Greens HxⓇ is also a really good place to start. Magnesium also plays a really important role in maintaining the ability of the skeletal muscles to remain intact. If you have a tendency to develop muscle aches or cramps, taking magnesium citrate would be very beneficial during the summer.†
Most importantly, I want to talk about our Beets HxⓇ formulation. Beets HxⓇ is a combination of beetroot extract along with tart cherry extract. Both of these nutrients have been studied in the setting of muscle recovery and exercise endurance.†
BEETS HX: THE ULTIMATE PRE-WORKOUT ROUTINE – INVITE HEALTH PODCAST, EPISODE 282. Listen Now>>
In this episode, Amanda Williams, MPH discusses how the summer heat impacts muscle health, especially in terms of aches and cramps. She offers recommendations for nutrients that can support muscle health and details the important components of the the Beets HxⓇ formulation.†
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Drinking enough water each day is crucial for your health and overall functions of your body. But what happens when you find yourself not drinking enough water? And what impact does dehydration have on your body, especially after exercise? Here’s what you need to know from Amanda Williams, MPH.
Photo by Ethan Robertson on Unsplash A variety of vitamins and nutrients – from supplements to skin care – are needed throughout the season. Summer is coming, and the products you need to revamp your healthy supply have arrived! To Support Hydration You’ve always been …
Working out is hard work, and not just physically! There are specific nutrients and minerals your body needs in order to power through your workout and recover from it. Here’s what you need to know in order to give your body what it’s craving before and after a workout.
What you eat before a workout is just as important as the workout itself. Your car can’t run without fuel, and the same goes for your body. Sometimes, when you don’t nourish your body before a workout, you are actually putting it into over-drive. This may cause headaches, dizziness, lightheadedness and nausea. In order to make sure your body has what it needs, feed it the right foods.
Carbohydrates are what your body needs in order to create energy. Carbs are broken down into glucose in order to enter into our cells and give us the fuel we need to exercise at our maximum capacity. Simple carbs like those found in granola bars (beware of sugar!), a piece of fruit, oatmeal and yogurt are digested fast and provide quick energy. Foods like eggs and nuts can provide you with protein, especially for workouts like weight or strength training.
Arguably most important, be sure to drink water in preparation for your workout. As our body temperature rises, a reaction occurs in the body as a defense mechanism, called sweating. Sweating occurs when the body is trying to cool itself down. The problem with this excess fluid loss is it can affect our normal bodily functions. Excessive loss of sodium, potassium, magnesium, calcium or phosphorus can lead to muscle cramps, weakness, fatigue, dehydration, elevated internal temperature, and in severe cases even organ damage. Drink up!
In order to replenish your electrolytes, it is advisable to replace and restore your minerals. A wonderful way to do this is by taking in the right blend of minerals. First, consider the important role that both magnesium and potassium play in maintaining pH balance in the body. According to Director of Nutrition from InVite® Health, Amanda Williams, MPH, MD, “If your electrolytes become imbalanced – called dehydration – this can make us more acidic. We can offset this negative effect by adding in the alkaline minerals such as potassium and magnesium. As the temperature inside of our bodies goes up during a workout, the muscles release lactic acid and can make us feel weak, fatigued, and muscles can even cramp up or spasm. This is important to recognize because we have to fend this off as to not do damage to the body.”
Read More About The Perfect Hydration Strategy During Your Workout >>
The body can also benefit from amino acid replacement. “Take beta alanine for example; this amino acid plays a critical role in buffering acidity in the body. A good workout can generate extra lactic acid from the muscles and throw the body’s pH levels off, thus making us more acidic. To target this issue, beta alanine is a very good option,” explains Williams.
It is important to eat the right foods after a workout simply because you must replace the calories you used up. When you don’t eat after a workout, you may begin to feel fatigued and may even have low blood sugar. You could also be hindering your body’s repair process, impacting your fitness goals.
Turn to carbs and protein (yes, again!) to refuel. Complex carbohydrates are the best option, as you do not need your body to break them down as you did before your workout. Complex carbs include quinoa, brown rice, and nuts. Protein is especially important. For individuals turning to weight or strength training, you may require a bit more protein in order to maintain muscle, like those found in beans and fish.
Superior Products for a Superior Workout! Read More >>
After we exercise, it is common to feel sore due to the effects of exercise on our muscles, which develop tiny tears that heal to build muscle. Proper recovery post-workout allows us to have better and more frequent workouts, limiting our risk of soft tissue injury.
“L-Glutamine is the most abundant amino acid in the human body. This acid becomes essential during times of extreme stress, like after heavy exercise, where it supplies fuel (nitrogen and carbon) to the cells and tissues. Creatine Monohydrate is another amino acid that supplies energy to the cells. It has been shown to provide support for endurance, recovery, hydration and performance,” explains Amanda Williams.
While exercising is one of of the best things you can give your body, you have to be sure to provide it with the nutrients it needs to keep moving.