What Happens with Bad Cholesterol?

The human body is approximately 60% water. Some of us have more or less water depending on age, muscle mass and other factors. Water is necessary for normal functioning of every organ in the body. It hangs out inside and outside your cells, providing lubrication for joints and muscles, conduction for nerves, flushing of toxins and keeps our skin looking great.

Thirst is your body’s cry for “more H2O!!” Not coffee or tea, not soda or juice, not sports drinks, but traditional water. Now, let’s be honest, sometimes tap water doesn’t taste so great, so we go for the flavored water. That’s okay, as long as it’s not flavored with sugar or other dehydrating substances (sugar substitutes, caffeine – these take extra water from your cells to process/metabolize).

My husband loves no-calorie sports drinks and flavored water. So I did a little experiment at home. I make sure there is are at least 2 one-liter or larger reusable water bottles with ice in our fridge at all times. I also tried making flavored waters with fruit and cucumbers. Raspberries, lemon, lime and cucumber with mint were the favorites. Oranges and watermelon also make great flavored, calorie free options (plus you can eat the rest of the fruit!). We both drank more water throughout the day and felt better. Amazing what a little hydration can do!

Q: How much H2O do I need each day?

A: That depends on your age, activity level, environment, medications, alcohol use and dietary habits. Sweat, drinking caffeinated or alcohol beverages, exercise and eating salty or sugary foods dehydrates your body. Some medications can also dehydrate you. Follow your pharmacists or physician’s recommendations for hydration for medications. My recommendation to clients trying to drink more water is to drink 1 large glass of water for every caffeinated or alcoholic beverage they have, a glass at each meal and try to finish at least 1 liter bottle of water each day.

EatRight.org has my favorite summary for H2O:

“Water does the body good. Without any unnecessary calories, it helps your muscles and brain stay hydrated for optimal physical and mental performance. How much water you need depends on your size and activity level; larger, more active people need more fluids. Drink enough for your urine to be mostly colorless and odor-free.” – EatRight.org

As with any nutrition topic, there is a lot of information and considerations. The bottom line with water is our bodies require it for life. The common survival saying is: We can go 3 weeks without food, but only 3 days without water. So drink it up!

To Your Heart Health,

Starr

Starr Cortner, M.S, MCHES, ACE, AFAA is a fitness and wellness specialist, health coach and educator with over 20 years experience in public health and emergency medicine, with particular focus on cardiovascular issues.

Most agree wearing a mask, frequent hand-washing, not touching your face, and keeping space between us are important steps to protect ourselves and each other from disease transmission. This is of particular concern in the fitness communities where masks may be required in group classes, while personal training, or simply doing your individual workout in a shared gym. However, I know from working with my community, there are more considerations at play. The mental challenge of wearing mask while exercising indoors is the #1 reason I hear for not going to the gym when/once open. But what about the physiology? What is the science saying?

On 20 June, a New York Times article was published: Exercising While Wearing A Mask. This article provides an evidence-based overview of mask-wearing while exercising.

Last week the American Council on Exercise (ACE) hosted a brilliant webinar with two experts in the field of exercise physiology – Dr. Len Kravitz and Dr. Cedric X. Bryant. Both are also quoted in the NY Times article.

Here is a summary of important points I am sharing with my client-community:

• A mask covers the nose and mouth completely with the sides and chin area flush to the skin. Its purpose is to collect the respiratory droplets. A face shield is generally clear plastic with coverage from the forehead to below the chin. Anecdotally, we see people touching their face less when wearing a face shield. When to wear a mask versus a face shield depends on the work/situation and purpose. When working with clients that are deaf or hard of hearing, it is a good idea to use a face shield or mask with clear section around the mouth so they can see the lips.
• Ask about the mask, distancing, and disinfection guidelines for your gym/facility/instructor prior to beginning sessions.
  • The CDC Guidelines for wearing masks indoors are what US fitness facilities/instructors should refer to for guidance (as of 23 June 2020).
  • The WHO Guidelines focus mainly on outdoor exercise (as of 23 June 2020).
• Masks are not recommended for those with heart disease, COPD, asthma or other cardio-respiratory conditions that make you short of breath.
  • This may mean you may have to alter your exercise level or situation.
  • Consult with your physician and trainer prior to starting up any exercise program.
  • It is okay to ask your instructor, trainer, or rehab individual to wear a mask if you are not able to.
• If you are training 1-to-1 with a trainer or rehab individual, follow their guidelines. Note that they may give only verbal cues and maintain distance.
• The type of mask is important. A cloth mask is recommended for exercise. Surgical or N95 masks should be retained for medical use only. Visit John Hopkins Medicine for updated advice on masks, how to make them, etc.
• Have more than one mask available. When they become wet with sweat or respiratory particles, they become less effective and may cause you to breath harder – similar to exercising outdoors on a very humid day!
  • There are a number of masks being developed and sold by athletic wear companies with filters and multiple layers of fabric. If you make your own, ensure you use a breathable fabric; 2 layers is great if possible.
  • A buff is noted as an option, however in my experience, these are too heavy for most exercise and require frequent adjustment. A summer lightweight buff would be more appropriate for many of us.
• Remove your mask only when necessary and do so via the ear pieces.
• Stay hydrated before, during, and after exercise! This will help you breathe easier and is just a good practice!
• Use a water bottle with a straw or sippy piece if possible to limit mask touching.
• Most importantly….masks can alter the heart rate during exercise, even with trained athletes working at the same intensity as they were without a mask. If you have been:
  • exercising regularly without mask at a lower intensity than before COVID,
  • exercising regularly without a mask at the same intensity than before COVID,
  • not exercising
  • AND will be wearing a mask while exercising,
  • THEN start slow!!! Be mindful of slowly increasing your exercise intensity and duration. You will not likely be able  to exercise at the same intensity or duration and that is okay.

Unfortunately no mask/shield is 100%, however we can do our best to reduce our risk of transmission/transmitting. Remember we are all in this together!

To Your Heart Health,

Starr

Starr Cortner, M.S, MCHES, ACE, AFAA is a fitness and wellness specialist, health coach and educator with over 20 years experience in public health and emergency medicine, with particular focus on cardiovascular issues.

Image credit: https://unsplash.com/photos/Z9arfr0f248