Tag Archives: travel

A few words on drinking, dehydration and travel

As I have spent some time in airports and in airplanes recently I noticed how little people are drinking! Say what? What I mean is, I noticed how little WATER people are drinking. I see people drinking lots and lots of coffee, but also fruit juice, tea, wine and beer. These drinks all contain dehydrating agents which makes them act like a diuretic. The person sitting next to me on the flight only had one glass of water during a 10 hr flight.To me this is crazy, knowing a bit about anatomy and the importance of hydration!

Other then the 1 glass of water she had a couple of glasses of orange juice, 2-3 glasses of wine with the food, and then a couple of cups of coffee. Just before we got off the flight she took an ibuprofen/aspirin to “help her with the headaches”. She said she always get them on these long flights. I was not surprised having noticed her “drinking” habits, as getting a headache is one of the common signs of dehydration along with feeling really tired.

Did you know that because of the pressure changes when flying and all the extra noise, our taste buds are overwhelmed and we cannot taste the food very well. That means that airplane food always has way more salt and sugar in it than normal, in order for us to taste it. In terms of hydration this is not good, because the excess salt and sugar will act on the body as a dehydrating agent.

We have probably all heard that it is important to stay hydrated, but what does that really mean, and how does that differ from person to person? What part does salt play in staying hydrated? It turns out it plays a very important part. “ But I heard that salt is bad for you, what’s up with that?” I will delve deeper into these topics for next weeks blog.

If this is your color…

But just for a quick tip right now, when you go to the toilet – pay attention. Your pee should be a very very light yellow, every time that you go to the toilet. Then you know that you have enough water in your system. The stronger the color gets and odor, it’s a sign that you are getting more and more dehydrated. You should easily drink above 2 Liters of WATER a day. And add some good quality salt to your food or drink as well. I will explain the correlation between salt and water further in the next blog.

In the ideal world, the best thing for your hydration during your next trip would be to bring your own food and drink nothing but water. If that is too much out of your comfort zone at the moment, at least limit drinks that acts as diuretics as much as possible, such as fruit juice, coffee, tea and alcohol.  From Wikipedia “A diuretic is any substance that promotes diuresis, that is, the increased production of urine.” Jet lag is also always harder to get over when your body is dehydrated, because it makes you more tired.

Here are a couple of more questions challenging the “what you think you know comfort zone“. Did you know that:
-in prolonged dehydration, the brain cells begin to shrink?
high blood cholesterol has a direct link to dehydration?
morning sickness in pregnancy has a direct correlation to your body’s hydration?

So, keep sipping that water and I will catch up with you next week! 🙂

 


http://www.menshealth.com.sg/weight-loss-nutrition/airplane-food-yes-there-really-more-salt-and-sugar

http://1.bp.blogspot.com/-vLJ9-k7Uhx8/TgsztUW94SI/AAAAAAAAAEM/iNf0JaIALKo/s1600/REC+Urine+Chart+2011.png

https://flavourjournal.biomedcentral.com/articles/10.1186/2044-7248-3-2

Photo by Austin Neill and Ilya Yakover from Unsplash

 

Holiday Driving and Swiss Army Back Problems

It is about that time of year where a lot of people are about to go on vacation, and plenty choose to go by car. Sitting in the car for many hours in a row can cause a lot of muscle stiffness and back pain. Starting your vacation moving around like an unfolded Swiss knife is not exactly how most of us envision our vacation to start, so what can we do?

I would start by taking good care of the hip-flexors, and the large surrounding muscle groups. When we are sitting still for long periods of time our hip-flexors become very stiff, and when they get too tight they won’t allow us to stand up straight very easily. Instead the muscles on the flip side of the body, the glutes and hamstrings have to work a lot harder to try and keep you in an upright position. This is a loose loose power battle between the muscles, and after a while they all get jammed up and this is where you step out of the car like an unfolded Swiss army knife and are unable to stand up straight and move freely. That situation is definitely no fun at all, so, let’s do some preventative work instead!

Make sure to target the following muscles to stay as flexible as possible in your low back and hip area. Use the lacrosse ball for 2-3 min on each. Remember, where it is the most tender and painful, that is where the most stiffness is, so that is where it would be a good idea to add on a few extra minutes.

TFL or Tensor Fascia Latae
Quads or Quadriceps femoris
Glutes, don’t forget to work on the sides of the hips as well
Hamstrings

The TFL is really key here so make sure you spend some time on both of them. Here is a video to help you get into the right position. You can also do the same move with the lacrosse ball lying down on your side on the floor, instead of standing up. I prefer only using the lacrosse ball while lying on my side on the floor, but try out what works best for you. Remember that it is a small muscle so use small deliberate movements.

Add these active mobility moves to keep the hips free:
Lateral lunges (see video below)
Couch stretch (there is a previous post about it)

If you know that you typically will have a problem in the low back and hip area after a long drive, why not get ahead of the problem and start a couple of days or at least the day before with the above mobility exercises.

Think pre-hab instead of re-hab!

On the day(s) of driving, every time you stop, make a couple of lateral lunges, and stretch your quads. It will go a long way.

Also – hydration is key for the muscles and your body to feel well. So keep drinking that water. Aim for at least 2L a day and even more if you are drinking anything with caffeine or sugar in it as it will act as a diuretic.

I wish you a smooth drive and fun adventures 😉