Tips on Summer Hydration: How to Enjoy Your Summer Sports Without Injury

Are you suffering from the effects of the summer sun and heat?

Everyone knows that staying hydrated isn’t just important. It is vital during exercise. This is not just consuming 60-80% of your body’s weight in water. It takes just one episode of a heat related event and dehydration to leave a lasting impression with symptoms of dizziness, severe headache, nausea and fatigue. How severe is it?

3 Levels of Heat Related Conditions

I.) Heat Cramps: Involuntary muscle spasms of the arms and legs. Possible light headedness, headache, dizziness or nausea.

Action steps: Stop activity, find a cool shaded area and drink fluids that contain electrolytes. In addition, use ice packs on the back of the neck, armpits and knees to cool down the extremities.

II.) Heat Exhaustion: Increased heart rate, low grade fever, skin looks hot, dry, red or sweaty, and a person can also look pale. Increased severity of dizziness, headaches and nausea.

Action steps: If not responding to the action steps for heat cramps, seek immediate medical attention. It usually takes 24-48 hours to recover from heat exhaustion.

III.) Heat Stroke: This is serious and can be fatal. Heart rate begins to race, blood pressure gets low, confusion, irritability, fainting and loss of consciousness.

Action steps: Seek immediate emergency care (911)

Water is not always the answer. How do you know if you are dehydrated?

Take the “Lemonade Test” by checking your urine to see if it is the color of light lemonade. If it is darker, you are dehydrated. If it is lighter, you are overhydrated. The goal is to have a color of light lemonade.

Food can keep you hydrated. Such foods as cucumbers, celery, peppers, water cress, radishes, tomatoes, watermelon, cantaloupe, spinach, strawberries and avocadoes are great sources of water and electrolytes. Beverages like coconut water, low sugar sports drinks or tablets are also a must. I recommend rehydration 15-30 minutes after exercise.

Tips to Prevent Heat Related Injury:

Heat related conditions are predictable and preventable. Here is a list of useful and necessary tips to prevent these conditions:

• Wear loose fitting, lightweight clothing.
• Protect yourself against sunburn.
• Take precautions with certain medications.
• Take it easy during the hottest part of the day.
• Get acclimated to the heat climate and elevation when traveling.
• Never leave a human or animal in a parked, closed car.

Summer is my favorite time of the year as I love sun and sports. Follow these tips to have an enjoyable and active summer!

Dr. Jeannette M. Anderson has been part of an high performance medical staff serving as the Medical Director for the USOC Paracycling, USOC Team Chiropractor during the 2004 Summer Olympics in Athens, Greece and High School Elite Track & Field for over 25 years.

Contact the Anderson Peak Performance team today for more information on this blog! Please call 212-581-5776 or email frontdesk@andersonpeakperformance.com. You can also book your appointment via our online booking form.

Consider Anderson Peak Performance for your Chiropractic care and peak performance. Mention HEAT CONDITIONS when scheduling your appointment for a Complimentary Consultation.

Chiropractic treatment can have an amazing impact on your health and lifestyle.

Anderson Peak Performance offers a hands-on approach to their patients, helping to achieve optimum health and well-being. Focused on recovery, balance and peak performance, Dr. Jeannette M. Anderson can create an individualized program to help you achieve a pain-free and vital life.

Mary is in her late thirties.

Married and a driven mother of two children, she leads an busy lifestyle. She regularly goes running before work, often bringing the family dog with her. A multi-tasker, this both keeps her fit and provides suitable exercise for the dog. With a history of athletics, Mary has enjoyed running since high school, including four marathons.

However, years of running have had an impact on her health. With a history of both overuse and chronic injuries, Mary is worried that she is beginning to suffer from a repetitive motion injury. Running has become uncomfortable and painful in multiple joints, and Mary is concerned about causing long-term damage.

Mary’s work is highly stressful. This has resulted in regular headaches, menstrual irregularity, digestive issues, weight gain, as well as sleep disturbances. Lack of sleep means that Mary is suffering from fatigue and low energy, making it difficult to concentrate at work, and causes further stress. She is just tired of feeling tired.

Dave is in his early forties.

Married with three kids, he is the bread winner of his family. Dave is very successful with a job that is highly challenging, in which he thoroughly enjoys, even with the stress of a  daily commute and weekly travel. Out of work, he leads an active lifestyle and is a serious athlete. With a history of competitive athletics, Dave trains at least six days a week. He has completed the New York Marathon twice, multiple triathlons, and is now working towards his first Ironman.

Dave has been sidelined more than once from reaching his athletic goals. Now, he is even more focused on achieving his latest endeavors. With a history of overuse and chronic injuries and a recent repetitive motion injury, he is worried about the impact they will have with him participating in Ironman this summer.

Dave is again suffering from an increase in knee and lower back pain. This is causing him high stress, resulting in sleep irregularity and tension headaches, as well as impacting his lifestyle negatively. This is making Dave’s Ironman goal feel more like a dream than a reality.

Both Mary and Dave decide to contact Anderson Peak Performance.

The Center offers a healing experience through a combination of traditional Chiropractic techniques and the latest in innovative care, including other holistic (“total person”) alternative treatment approaches.

Mary and Dave find the treatment effective and feel they have achieved optimal health. Chiropractic adjustments as well as physiotherapy modalities, help with Dave joint pain and repetitive motion injury. Dr. Jeanette M. Anderson took the time to educate him on better and smarter training techniques, such as sports nutrition and strengthening, allowing him to achieve his fitness goals. He is now ready to take on his Ironman challenge! In addition to Chiropractic care, Mary took part in an individualized running program at Anderson Peak Performance. She now feels stronger than ever and is back to her daily running sessions pain free.

Dr Anderson also helped both Mary and Dave with relaxation and breathing techniques. This helps reduce their stress levels, prevents headaches, digestive issues and sleep irregularity. They now both lead more balanced lifestyles.

Why was the treatment so effective?

Our focus is on healing. Your nervous system goes everywhere in your body. It is the master controller of every muscle, ligament, tendon and organ. If it doesn’t work, you don’t work. It results in dysfunction in the body, known as vertebral subluxation, and increases your risk of injury and disease – just like Mary and Dave. Health is like a traffic light. The purpose of Chiropractic adjustments is to return your spine, body and nervous system back to near optimal function and a “green” state of health. This is accomplished by an individualized heath program designed by Dr. Jeannette M. Anderson.

Could YOU benefit from Chiropractic treatment like Mary and Dave?

Anderson Peak Performance have a wide range of services to help you achieve optimum health. These include:

► Chiropractic care
► Comprehensive Examination and Periodic Re-exams
► EuMotus Full Body, 3D Infrared Analysis
► Digital X-ray
► Postural Scoliosis Evaluation

► Chiropractic adjusting methods including Activator Method
► Soft-Tissue Modalities including Graston Technique 
► Modalities including Cold Laser and the Waff Method

► Ergonomic Recommendations focusing on Stand-up Desks
► Nutrition Programs using Standard Process
► Lifestyle Goals and Strategies
► Training Programs for Runners & Multisports

► Other services include Massage Therapy, Pain Management

Contact the Anderson Peak Performance team today! Please call 212-581-5776 or email frontdesk@andersonpeakperformance.com. You can book your appointment via our online booking form.

Consider Anderson Peak Performance for your Chiropractic care and peak Performance. Mention DAVE AND MARY when scheduling your appointment for a Courtesy Consultation and EuMotus Body Movement evaluation.

Everybody feels tired occasionally. After all, we do live in an increasingly active and stressful world!

But what isn’t common is fatigue over a long period of time. If you are experiencing persistent and debilitating exhaustion that affects your everyday life, you may be suffering from Chronic Fatigue Syndrome (CFS).

Chronic Fatigue Syndrome affects everyone differently.

While some people only suffer for a few months, for others it may last for years. Symptoms my be mild for some and only slightly disruptive to everyday life and for others it can become so debilitating that it diminishes overall quality of life. Moderate symptoms may result in disrupted sleep patterns, multiple achy joints, headaches, difficulty concentrating, low energy  and reduced mobility. Chronic Fatigue Syndrome can severely impact overall health, lifestyle, career and relationships. It has no identifiable medical or psychological effects to account for.

Usually, CFS develops when people are in their early twenties to mid-forties, although it can affect children too. However, it is unclear what actually causes Chronic Fatigue. There is some evidence that stress may trigger CFS in people who are at risk for the disease because of genetic factors. Others in the medical community theorize it is a result of  stress or a viral infection, while others think it may be due to prolonged stress on the immune system.

Whatever its cause, Chronic Fatigue Syndrome is a serious condition. That is why the Anderson Peak Performance team wants to help you to identify the symptoms early. This way, we can deal with the condition together, helping you to achieve peak performance once again!

What are the symptoms?

► Fatigue (especially 24 hours after an physical activity)
► Decreased memory and/or concentration
► Restless sleep
► Psychological issues (depression, irritability or panic attacks)
► Unexplained muscular pain
► Multiple joint pain without redness or swelling
► Severe headaches
► Symptoms similar to irritable bowel syndrome (Nausea, bloating, diarrhea, and/or constipation)
► Enlarged lymph nodes (small glands of the immune system) in armpits and neck
► Dizziness or problems with balance
► Feeling of decreased coordination

Many people who suffer from CFS will seek a medical opinion. While there is no definitive test for Chronic Fatigue Syndrome, making it difficult to make an official diagnosis, a general practitioner can rule out other health issues. Once they have, a visit to a Doctor of Chiropractic is a great form of relief. It can help decrease symptoms, improve energy, help to restore your body’s level of function and overall quality of life.

Here are our tips to deal with long term fatigue:

1. Eating a healthy balanced diet.

Anderson Peak Performance can provide personalized nutrition plans to help you maintain energy. Need a quick energy boost? Here are some healthy, easy-to-prepare snacks to combat fatigue:

► Cereal with yogurt and fruit
► Mixture of dried fruits, nuts & seeds
► Organic fruit or granola bars
► Steel cut oatmeal or whole grain quinoa
► Fruit, including figs
► Almond butter
► Dark Chocolate
► Sweet potatoes
► Veggies & hummus
► Green juices

2. Cut out the caffeine!

Try gradually reducing your caffeine drinks (coffee, tea and soda) over a three-week period. Completely cutting out caffeine for a month can help you feel far less tired than when you use it as a stimulant! Also, reduce the amount of alcohol drunk before bedtime. Without a glass of wine before bed, you will get a better night’s sleep and have more energy the following day.

3. Drink more water.

Dehydration can cause fatigue. Hydration after exercise will help retain your energy. In fact, world health organizations recommend drinking around 64 ounces (2 liters) of water a day or 80% of your body weight.

4. Reduce stress to combat fatigue.

A lot of energy is used up on stress. Try introducing relaxing activities into your day. For example, listening to music, reading or socializing with friends are great ways to relieve anxiety. Another practice could be through calming breathing exercises. Meditation and yoga will help with this.

5. Spinal alignment is a great way to decrease symptoms.

Patients experience a natural improvement in energy once their bodies are properly aligned. Misalignment in your spine is called a vertebral subluxation. Research has proven that by removing the pressure on the nerve from the misalignment by a series of Chiropractic adjustments, normal function can be restored. Detecting and removing those blockages in the spine can increase your ability to heal via the communication of the nervous system to the rest of the body.

If you experience any of the above symptoms, and are seeking a natural alternative, get in touch with the Anderson Peak Performance Team today to schedule an appointment!

Please mention this blog for a Courtesy Consultation with Dr. Jeannette M. Anderson, Chiropractor. 

Book your appointment via our online booking form, email frontdesk@andersonpeakperformance.com, or call our office at 212-581-5776. You can find us in Midtown at 39 West 56th St. 4th Floor New York, NY 10019.