How to Stay Out of the ER--This really Happened!

Self care may always be a bit challenging, but how about at a time like this?

My mom and I had swept in to help my dad, who had freed my dying grandpa from the nursing home so he could die peacefully, with hospice care, at home.  The peaceful part of the plan was not happening!  Impaired by a severe stroke, grandpa crashed and cursed through the house, desperately trying to be independent, while fluid steadily filled his lungs.  Eventually he had to lay down permanently, bedridden, and we knew his time was close to the end.  When we could, we took breaks and got out of the house.    

At one point, my mom and I went to a local gym to workout, and burn off some stress.  She started walking on the treadmill while I hit the dumbbells.  In a few minutes she began feeling weak and dizzy, and needed to sit down.  I noticed, and sat down with her. 

She confided that she felt really bad. “My heart is not acting right, I feel like I may pass out!”  The staff took one look at her, a woman in her 60’s, saying she felt faint after walking on the treadmill, at their gym, and called the ambulance.  They thought she may be having a stroke.  

What?!    

Cut to the next scene and I was following the ambulance to the nearby hospital, in total disbelief.  My mom was really healthy.  She ate well and exercised.  When I found her in the ER, I was informed that she suffered from severe dehydration.  The staff had an IV in her arm, with water and electrolytes.  Already feeling much better, she was relieved, sheepish, and apologetic for causing so much fuss. 

That was 20 years ago.  You can imagine that this incident made a big impression on me.  Hydration, generally a pretty boring topic because we hear about it a lot, remains a cornerstone to good overall health.  But how many instagram posts do we see about people simply drinking clean water?  Yet, It’s on the top 3 list (or should be!) for any fitness, cardiovascular, weight loss, or disease recovery regimen.  

We often think more food is the answer to our low energy and confusion, but it is likely a simple glass of water. In school, we learn that our bodies are 75% water by weight.  So of course we need to drink water!  Duh, right?  Otherwise none of our biological systems work well.  As we get dehydrated, our blood pressure rises and lymph gets sluggish, we start to lose our ability to transport nutrients and hormones, or fight off disease.  Our digestive enzymes need a watery environment.  In our dry stomach their function diminishes and so nutrient assimilation suffers.  How can our bowels move when our feces are glued to the sides of our large intestines?  Our brains fog up. 

So why did my healthy, sensible mom end up in the ER, and why are 75% of people dehydrated most of the time?  Unhealthy Habits!  

When our daily habits keep us just above redlining, what can we expect to happen when life gets really stressful?  We need to build in reserves.  Consider this typical day:  A person wakes up in the morning, feeling low energy and constipated.  They have a cup of coffee which gets them going (pun intended!).  Maybe toast for breakfast?  The top symptoms of dehydration are low energy, sluggishness, and lousy mood (this can show up as depression, anxiety, or brain fog).  Maybe a second cup of coffee at work?  Or it could be caffeinated soda or “energy drinks”.  And a third in the afternoon.  This pattern of stimulant (caffeine) use to get us through the day undermines our long term chances of a long and healthy life.  Our lifestyle needs to address the root needs and demands of health everyday.  With that as our foundation, our bodies can more easily handle the unexpected stress of life, whether social, environmental, or even an unexpected win.  

As a personal trainer, I recommend that people get into the habit of drinking around 3 liters of water a day.  For many people, at first this will seem like a lot.  Since our bodies thrive and feel better with the added water, soon it’s a habit that sticks.   So, let’s figure it out!   

Here are some tips:

• First thing in the morning, start a habit of drinking a tall glass of water.   Make sure your water tastes fresh and clean.  Filter as needed, or buy your drinking water from a water supply company in 5 gallon jugs. Become aware of the sensation of thirst during the day, and drink water.

• Keep it fun and easy with dedicated containers for water.  Consider a colorful, insulated container or a liter container for when you workout.  Make it pleasant and convenient to drink water!    

• Consider flavored add-ins for your water.  Pre-workout powder, protein powder, electrolytes, teas, and lemon are pleasing.  While there’s no need to make add-ins dominate your water drinking, they can give you a boost.  

**It pays to be picky with your water add-ins, though**

• Choose vegan (unless you are into stuff like ground up chicken feathers and other slaughterhouse by-products, I am not kidding!).  Know the source of what you put in your body.

• Choose zero to very low calories.  This will often mean choosing a product with a sweetener such as stevia or erythritol, both of which are plant derived, and pass my sniff (and research) test.

Bottom line:  Drink up, for health!   I don’t want to hear about your future trip to the ER from getting on a treadmill!