Why water matters when you work out

Does drinking water help increase your energy production during a workout?                               

Mark C., Glassboro, N.J.

Water is the most abundant nutrient in the body. We lose about 3 quarts daily through normal activity and more during a workout. Drinking water during your workout helps increase your blood volume, which will increase cardiac output. Cardiac output is the amount of blood being pumped during each heartbeat. The more blood your heart pumps with each beat the more nutrients and oxygen are transported throughout the body. Oxygen and nutrients in the blood provide energy for work. Many people run out of steam during an exercise session because they don’t replace water lost through exercise. Studies show that drinking water before, during and after a workout will increase energy production. This is true during hot and cold weather.

Sweating after workouts

Why do I sweat more after I finish my workout than I do when I’m working out?                    

Tina B., Tampa, Fla.

Tina, the body has a certain amount of blood to send to various systems. Exercising causes blood to be shunted from the skin to the working muscle, which causes a build up of heat. Exercises such as running walking or biking will allow sweat to evaporate during your workout. When you stop exercising the body sends more blood to the skin causing you to sweat and release excess heat. Cessation of sweating after a workout is a good way to gage whether you have spent enough time cooling down.

Deodorants that control wetness

Are deodorants that control wetness safe?

Mary, Philadelphia

Deodorant companies are always telling us we shouldn’t sweat. But you should never stop your body from sweating. Sweating is your body’s way of cooling itself. If you stop this process, you could do a lot of harm to your body. As your body’s temperature rises, small blood vessels in your skin expand and draw heated blood to the surface. You also begin to sweat from the pores in your skin. As the sweat evaporates it draws heat from the skin and blood vessels. The cooler blood then recirculates throughout your body. If you stop your body from sweating, you could overheat your system. You can also aggravate the skin if you have a problem with blemishes and you don’t allow your body to sweat naturally. The difference between regular deodorants and antiperspirants is that deodorants will allow your body to sweat. Use a deodorant or finely ground baking soda instead of antiperspirants. Before applying, make sure your underarm area is completely dry.

Corn

Are starchy foods like corn bad for you if you’re losing weight? I like corn.

Robin, Media

Starchy foods are important for balanced nutrition. They supply you with needed fiber, minerals and vitamins. Starchy foods are also low in fat. The fat content increases when you add butter or other high-calorie sauces that contain saturated fat.

Corn is a starchy vegetable, but don’t stop eating corn it’s an excellent source of vitamin A and C. It’s also low in sodium and fat. Sweet corn can be either yellow or white. Ears should be full with firm, bright, milky kernels, but give a little when pressed. Look for fresh green husks. The husk should be dry and the silk yellow.

There are several ways to cook corn. When boiling, use enough water to cover the corn. You should cover the pot and cook rapidly for 7 to 10 minutes. You can season your corn by adding oregano, parsley and Italian seasoning to the water.

You can also add cooked corn kernels to your pancakes, waffles and muffins. Corn will digest best with other vegetables.

Diet and metabolism

What is the difference between losing weight by dieting alone and losing weight by exercising?

Janet, Wynnefield

Dieting alone to lose weight will lead to a muscle mass loss of around 50 percent and a fat and water loss of around 50 percent. Weight lost through proper diet and exercise will result in a fat loss of around 98 percent and lean muscle mass may increase. The loss of lean muscle will weaken the muscles and organs and slow down metabolism. The rate at which the body burns calories is directly related to lean body weight. In other words, muscle helps burn calories. When you lose weight by dieting alone your metabolism burns calories at a slower rate. When you quit dieting your body continues to burn calories slowly. Consequently, you gain the weight you lost and sometimes more. Each time you diet this way, your metabolism is strained, as well as heart function, kidney function, and bone and muscle production.

Instead of cutting calories, workout for 30–60 minutes 3–5 times a week. Walking is great for the beginner and jogging can become addictive. You’ll also want to do toning exercises for each part of the body, such as weight training or calisthenics. Experiment with different workouts and find something you enjoy. Make sure you consume between 12 to 15 calories per pound of body weight daily.

Family high blood pressure

During a family reunion I found out that a number of my family members have high blood pressure. I don’t have high blood pressure now, and I don’t want to develop the condition. What can I do to avoid developing high blood pressure?

Linda, Camden

High blood pressure can cause serious problems such as stroke, heart attack, kidney failure and congestive heart failure. High blood pressure, also called hypertension, can be controlled with medication along with a change in diet, weight control, exercise, cessation of smoking and relaxation.

Limiting sodium intake is important because your blood pressure increases with the use of sodium. Your diet should be high in fiber, which includes foods such as fresh or frozen green leafy vegetables, fresh fruits, and whole grain breads and cereals. These foods should make up about 70 percent of your diet. Proteins such as milk, egg whites, beans, fish, chicken and an occasional slice of very lean beef should make up about 20 percent of your diet. Mono- or polyunsaturated fats should make up 10 to 15 percent. You should also drink 6–8 glasses of water daily. Sometimes a change in diet and exercise can make you feel better and lower your resting blood pressure, however, no one should discontinue taking prescribed medication unless your doctor tells you to stop.

Exercise can be beneficial to a person who has hypertension, but precautions should be taken. Before you get involved in an exercise program you need to have an exercise stress test administered by a professional. Initially, you may have to be supervised at a facility, which specializes in cardiac care or therapy. Sometimes people are tempted to quit taking medication thinking that exercise will lower resting pressure. Your blood pressure is more likely to lower because of a combination of proper diet, exercise, and medication. If your blood pressure is high, you should avoid exercises that include sprint training, and stop-and-go sports such as karate, racquetball, heavy weight training and power lifting. Instead, lift moderate weights for 10–15 repetitions for toning. Because a sudden increase in blood pressure can be induced by exercise, it’s important to warm up slowly and increase the amount of time you exercise gradually. Walking, jogging, cycling and swimming should be done at low intensity. Breathe normally while exercising and cool down slowly at the end of your exercise routine. It is important to follow these tips to keep blood vessels from dilating and constricting rapidly causing drastic changes in your blood pressure.

Before starting your fitness program, consult your physician.

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