During the holy month of Ramadan, Muslims fast from sunrise to sunset. This can be a challenging time for the body, as it can lead to dehydration and nutrient deficiencies. Those observing Ramadan need to consume rehydration drinks and vitamins to maintain their health and well-being. Rehydration drinks can help replenish the body's fluids and electrolytes lost during fasting, while vitamins can help ensure the body gets the necessary nutrients to function properly. By taking these steps, individuals can help avoid potential health risks associated with fasting and ensure that they are able to fully participate in the spiritual and cultural practices of Ramadan.

Workers in the UAE have been urged to take O.R.S Hydration Tablets by healthcare experts to counter dehydration due to soaring temperatures during the summer months in Gulf countries

by Jumana Abdel-RazzaqJuly 16, 2017

Workers in the UAE have been urged to take O.R.S Hydration Tablets by healthcare experts to counter dehydration due to soaring temperatures during the summer months in Gulf countries.

UK-based consumer healthcare company Clinova has developed O.R.S. Tablets, a balanced formula of glucose, electrolytes and minerals which when added to water help maintain optimal hydration for outdoor workers.

The tablets are designed to help maintain hydration at work, especially for workers on construction sites and indoor workers who are exposed to high temperatures with poor ventilation.

Miners, construction workers, office workers, transport workers, air hostess and pilots, domestic workers, warehouse workers and fire-fighters can also benefit from the use of the tablets.

Arsalan Karim, director, Research and Development, Clinova Ltd, said: “Improving hydration is the key to self-protection for workers in hot climates. These workers should drink a lot of water and consume O.R.S. Tablets.

“Heavy outdoor work in the heat can cause substantial electrolyte losses. As such, O.R.S. Tablets which are rich in electrolytes and minerals replenish the lost electrolytes, helping labourers perform at peak.”

More than half a million unskilled workers work at construction sites in Dubai alone, according to statistics issued by the Permanent Committee for Labour Affairs (PCLA).

Daytime summer temperatures in the Gulf regularly exceed 40 degree Celsius for prolonged periods of time, often with high humidity, and particularly in the morning and afternoon.

As a result, these extreme environmental conditions make heat-related illness the most important health issue facing outdoor workers in the region.

“Drinking enough water is not the only solution. O.R.S. Tablets should be consumed as it has enough electrolytes necessary for the bodies to function properly,” added Karim.

“The hydration tablets not only keep the workers properly hydrated, but also make them healthier, safer and more productive, no matter what the weather or working conditions.”

Original Article: https://www.constructionweekonline.com/projects-tenders/article-45398-healthcare-experts-develop-tablets-for-workers-to-counter-dehydration

Many areas of the country have been experiencing extreme temperatures this summer, and sadly the news has been full of stories about the lives lost due to heat stroke. While newscasters warn to stay out of the heat, many workers do not have that option. Keeping workers cool and well-hydrated are the best ways to protect them when working in hot environments.

Risk factors for heat illness

Workers should be made aware of the many risk factors that may affect their heat tolerance. Risk factors that may influence heat illness include high air temperatures and humidity, direct sun exposure, indoor radiant heat sources (ovens, hot manufacturing processes, etc.), limited air movement, physical exertion, not drinking enough fluids (dehydration), personal protective equipment or clothing, certain medications, physical condition, lack of recent exposure (not acclimatized), and advanced age (65+). Workers should discuss their individual risk factors with their healthcare provider.

Staying hydrated

The average person has 2.6 million sweat glands. These glands are activated when a portion of the brain determines that the body needs to be cooled down. Sweat evaporates off our skin which allows for heat loss and cooling. However, when we sweat, we also lose water and electrolytes (i.e., “salts” such as sodium, chloride, potassium). Drinking enough water and having enough electrolytes is necessary for our bodies to function properly. This is why it is so important to stay hydrated; a dehydrated person is likely to start having symptoms of heat illness.

NIOSH recommends that for moderate activity in moderate conditions, each worker should drink 1 cup of water every 15 to 20 minutes. Workers should be reminded to drink water frequently before becoming thirsty in order to maintain good hydration. While some workers may prefer the taste of sports drinks, often these types of drinks are not necessary for electrolyte replacement. Workers that eat regular meals and salt-containing snacks will usually be able to replace electrolytes lost during sweating.

In addition to providing plenty of water in convenient locations close to the work site, employers can provide urine color charts near toilet facilities. These charts show the urine colors of a hydrated person compared to a dehydrated person. The darker the urine, the more likely your body is dehydrated.

Keeping cool

Even when the body is at rest, we are internally producing heat through metabolism (breaking down the food we eat into energy). However, during physical exertion, working muscle produces heat at a much higher, faster rate. This increased heat production can result in an increase in body temperature, which above a certain temperature, can be difficult to control. Therefore, it is important to develop ways to cool down the body to help maintain core temperature and reduce the negative effects of thermal stress.

Workers should be allowed to take regular rest breaks. Breaks should be held in a shaded or air conditioned area. Employers and supervisors should be monitoring weather reports daily, and if possible, jobs with high heat exposure should be rescheduled to cooler times of the day. The use of reflective clothing, water-dampened cotton clothing (although this may not work when the humidity is very high), and cooling vests with pockets for cold packs may also be beneficial for keeping workers not only cooler for longer periods of time, but also safer.

Myths about heat stress

There are many misconceptions about heat stress, heat illnesses, and what a person should do when they are required to work hard in a hot environment. The following examples are a few of the myths and common misunderstandings about heat stress and heat illnesses.

MYTH: The difference between heat exhaustion and heat stroke is there is no sweating with heat stroke.

Exertional heat stroke victims may continue to produce sweat [Dept. of the Army and Air Force Technical Bulletin 2003; Armstrong et al. 2007; Navy Environmental Health center 2007]. If a worker is experiencing symptoms of heat stroke (confusion, loss of consciousness, seizures, high body temperature), whether they are sweating or not, it is a life-threatening emergency! Call 911 and try to cool the worker down.

MYTH: Taking a break in the air conditioning will ruin your acclimatization.

Acclimatization can usually be maintained for a few days of non-heat exposure, so taking a break in the air conditioning will not reduce a worker’s level of acclimatization. And it is a very effective way for workers to cool down in a fairly short period of time.

MYTH: Acclimatization will protect you during a heat wave.

Acclimatization occurs when a person is exposed to extreme environmental conditions over a 7-10 day period. However, during heat waves air temperatures rise above normal quickly, and workers will not be able to immediately acclimatize to the new, hotter temperatures. During heat waves, workers will need more breaks and rescheduling some of the harder and hotter job tasks may be warranted.

MYTH: Salt tablets are a great way to restore electrolytes lost during sweating.

Salt tablets should never be used unless a worker is instructed to do so by their doctor. Most people are able to restore electrolytes through normal meals and snacks. Workers should drink plenty of water with their meals and snacks, not only to stay hydrated but also to aid digestion. Moreover, ingestion of too much salt may cause nausea and vomiting which can worsen the level dehydration already present.

MYTH: My medications/health condition will not affect my ability to work safely in the heat.

A worker’s health and medication usage may affect how their body handles high temperatures and heavy physical exertion. Some health problems that may put a worker at a greater heat illness risk include: obesity, diabetes, cardiovascular disease, and even common colds and the flu—especially if the illness is accompanied by a fever and vomiting. Certain medications may affect the body’s ability to cool down or may cause the body to heat up more quickly. Examples of medications that increase risk are diuretics, antihypertensives, and anticholinergics. Workers with health conditions or who are taking medications should discuss with their physicians about how they may be at additional risk if working in a hot environment.

NIOSH heat illness resources

NIOSH is working with the Occupational Safety and Health Administration (OSHA) and other partners to provide heat illness information for employers and workers. Please share with us how you stay cool on the job. For additional information on heat stress, heat illnesses, and hot environments see:

• OSHA-NIOSH Infosheet: Protecting Workers from Heat Illness
• NIOSH Fast Facts: Protecting Yourself from Heat Stress
• NIOSH Workplace Safety and Health Topic: Heat Stress
• NIOSH Criteria for a Recommended standard: Occupational Exposure to Heat and Hot Environments

Ms. Jacklitsch is a biologist and epidemiologist with NIOSH’s Document Development Branch.

References

1. Armstrong LE, Casa DJ, Millard-Stafford M, Moran DS, Pyne SW, Roberts WO [2007]. American College of Sports Medicine position stand. Exertional heat illness during training and competition. Med Sci Sports Exerc 39(3): 556-572.
2. Navy Environmental Health Center (2007). Prevention and Treatment of Heat and Cold Stress Injuries. Vol Technical Manual NEHC-TM-OEM 6260.6A. Portsmouth, Virginia. Available at: http://www.nmcphc.med.navy.mil/downloads/occmed/heat_and_cold_final_june07.pdf
3. Department of the Army and Air Force Technical Bulletin (2003). Heat Stress Control and Heat Casualty Management. Available at: http://www.usariem.army.mil/pages/download/tbmed507.pdf

Posted onAugust 12, 2011 by Brenda Jacklitsch, MS

CategoriesExposure, Hearing Loss, Manufacturing, Outdoor Work

Original Article: https://blogs.cdc.gov/niosh-science-blog/2011/08/12/heat-2/#:~:text=Sweat%20evaporates%20off%20our%20skin,our%20bodies%20to%20function%20properly.

An electrolyte imbalance can seriously affect your hydration and overall athletic performance. But let’s be honest, the term “electrolytes” is confusing. Do everyday athletes even need to worry about electrolytes?

If you’ve ever looked at a bottle of Gatorade, you’ve likely seen the term “electrolytes”. If you’re confused how to get electrolytes or what they even do, you’re not alone. You may be wondering:

This post is going to give you all the info you need to know about electrolytes, so you can master your hydration, no matter your sport.

What are electrolytes?

Quite simply, electrolytes are minerals that have an electrical charge and play a central role in many bodily functions, specifically fluid balance. The important electrolytes for athletes are sodium, magnesium, calcium and potassium.

Electrolytes are necessary  for a variety of things, like hydration, muscle contraction and blood pressure. Certain electrolytes, like sodium and potassium, are lost in sweat and need to be replaced to maintain the proper fluid balance in the body. As a matter of fact, electrolytes help with fluid absorption during exercise.

The body tightly regulates its electrolyte balance. Certain electrolytes stay in the cell, while others stay outside the cell. If electrolytes become imbalanced, you may experience fatigue, dehydration, cramping, weakness, tingling, or confusion–none of which are pleasant during your workout!

That’s why sports drinks always contain electrolytes– to replace those lost in sweat and help with fluid intake.

When do you need electrolytes?

If you workout for an hour or less, chances are that your electrolyte losses are minimal. In other words, you can probably just drink water for hydration during these types of workouts.

The same goes for a longer workout that doesn’t make you sweat much, such as strength training, walking or yoga. And of course, electrolytes do not need to be replenished on rest days. In these situations, water should be enough to keep you properly hydrated.

That said, you will need to think about electrolyte replenishment in these situations:

• you perform endurance exercise for longer than an hour
• you exercise a really hot climate, which causes profuse sweating
• you are a heavy sweater (you sweat through your clothes or have chalky white spots on your skin after exercise)

If any of these conditions apply and you don’t replenish electrolytes, you may experience dehydration and fatigue. In the end, your performance will suffer from an electrolyte imbalance.

Do they help performance?

Taking in electrolytes when you don’t need them will not increase performance. But ensuring that you have adequate stores of electrolytes in the body will ensure that you can perform at your best.

Since athletes lose electrolytes in sweat, having a negative electrolyte balance can negatively affect hydration status. Dehydration is associated with fatigue, increase perceptions of exertion and a decrease in performance. That’s why it’s important to replace any electrolytes that are lost during exercise.

How much do you need?

This is a question I get asked often… “If I’m sweating heavily during a workout, how many electrolytes do I need to take in to replace those lost in sweat?” Unfortunately there is no good answer to this question because people are so incredibly varied in their sweat rates.

Some people may lose a pound of sweat when exercising in the heat for an hour, while others may sweat minimal amounts. Plus, the conditions (climate, duration, activity level) for every workout are different. That’s why it’s nearly impossible to say how many electrolytes you need to replenish during a workout.

That said, you can calculate your sweat rate to determine how much sweat you’re losing during a workout. This will help you determine how much fluid you need to take in during exercise.

Some estimates say that you lose 500 milligrams of sodium for every pound of sweat, but that is a VERY rough estimate. When thinking about electrolyte replenishment, pay attention to your body and how you feel rather than the exact measurement.

A good way to assess hydration is to take a look at the color of your urine. If it’s pale yellow, you are properly hydrated. If it’s darker yellow, you’re dehydrated. You can also tell if you’re dehydrated if you get a headache, dizziness, extreme fatigue or muscle cramps during a workout.

Foods with electrolytes

While sports drinks contain the electrolytes you need to stay hydrated and fueled during an intense workout, you can also find electrolytes in whole foods. Let’s dive into the essential electrolytes and how to eat and drink natural sources of each.

Sodium

This mineral aids in fluid retention and plays a role in nerve and muscle function, as well as blood volume and blood pressure control. Without enough sodium, blood pressure may drop or you can become dehydrated.

It’s true that most Americans meet (and exceed) their daily sodium recommendations (2300 milligrams per day). But if you’re an athlete who loses a lot of sodium from sweat, taking in more than the 2300 milligrams per day likely won’t have any negative side effects.

Original Article: https://greenletes.com/every-athlete-needs-know-electrolytes/

DO ELECTROLYTES REALLY CURE HANGOVERS?

We all know that the worst part of a night of drinking is what always seems to come after: a hangover. While there is no magical cure to a hangover, there are a number of things you can do to help. First and foremost, drink lots of water and load up on electrolytes before you go to bed. Electrolytes and water will not prevent all hangovers, but they will help relieve its effects and, if you’re lucky, might stop a minor hangover from happening at all.

WHY DOES ALCOHOL CAUSE HANGOVERS?

Everyone knows that if you drink enough alcohol you’ll end up hungover in the morning, but not everyone knows why. Unfortunately, there are a number of reasons to why alcohol causes hangovers.

DEHYDRATION

Alcohol is a diuretic, which means that it causes higher than normal levels of urination. Normally, our bodies naturally regulate the levels of fluid to keep it at a healthy level. With a diuretic, the excessive urination drains our bodies of fluid and dehydrates us. This leads to headaches, nausea, muscle aches, and dizziness.

DIGESTIVE PROBLEMS AND VOMITING

According to a study by The Institute for Quality and Efficiency in Health Care, alcoholic beverages cause acute gastritis. This means that alcohol upsets the stomach and intestines causing inflammation. It also causes the production of gastric acid and other secretions that can lead to nausea, abdominal pain, and vomiting.

While these are all symptoms of a hangover, vomiting actually compounds the problems by ridding your stomach of water and further dehydrating you.

ELECTROLYTE IMBALANCE

Vomiting and excessive urination also cause your body to lose electrolytes. An electrolyte imbalance is one of the biggest causes of hangovers. Without electrolytes, our bodies are unable to properly balance hydration levels, maintain efficient muscle function, or balance pH levels. This contributes to headaches and muscle weakness.

VASODILATION 

Vasodilation, or the widening of blood vessels, is a direct result of dehydration and alcohol intoxication. This causes your brain to swell and results in a headache.

DIFFICULTY SLEEPING

Even though alcohol makes you tired, it actually inhibits your body’s natural REM cycles and prevents quality sleep. This causes muscle weakness, drowsiness, and difficulty forming memories. Enough alcohol and your REM cycles may simply not happen, resulting in a “blackout”.

LOW BLOOD SUGAR

Alcohol inhibits the production of sugar (glucose) in the body and depletes the body’s glucose reserves. Glucose is the main source of energy in the brain and low blood sugar levels can lead to fatigue, muscle weakness, and mood swings.

WHAT EXACTLY DO ELECTROLYTES DO?

There are a number of electrolytes--such as sodium, potassium, magnesium, and calcium--that each serve one or more important functions within the body. Maintaining the correct electrolyte levels in your body is key to staying (and feeling) healthy and avoiding the worst effects of a hangover. (For a full guide on electrolytes click here)

HYDRATION

This is what most people tend to think of when they think of electrolytes--and for good reason. Without electrolytes, your body would not be able to balance the levels of water between cells. When you work out, or simply engage in day-to-day life, different cells use more water than others. This naturally creates imbalances throughout the body.

Without getting too much into the science, water is able to correct these imbalances through osmosis. This is a process in which water naturally moves from areas with a lower concentration of molecules, to areas with a higher concentration of molecules within the water. Electrolytes serve as the molecule that allows water to move to areas with depleted water.

With an electrolyte imbalance, water molecules will not properly move to dehydrated areas.

MAINTAINING THE NERVOUS SYSTEM

Our brains are able to send messages and communicate with the rest of the body by using electrical signals caused by changes in the electric charge on the outside of nerve cells. Electrolytes are what make this possible.

Sodium and potassium, two important electrolytes, alternate within nerve cells to allow electrical signals to pass through them. Without enough electrolytes, these signals will slow down and make us feel groggy, slow, and weak.

MUSCLE MOVEMENT

Electrolytes in our muscles are what allow them to contract and relax. When triggered by the brain, a muscle will use calcium to contract and magnesium to relax. Without enough of these two electrolytes, muscle contractions may be slow and/or the muscles will lose much of their strength.

MANAGING PH LEVELS

Movement of muscles naturally creates lactic acid, which can be toxic to other cells. The electrolyte bicarbonate neutralizes the lactic acid and balances the body’s pH levels.

CAN ELECTROLYTES CURE HANGOVERS?

There is no such thing as a “hangover cure”--but electrolytes and water are by far the best thing you can use to help minimize hangover effects. 

Drinking alcohol causes you to lose a lot of water and creates electrolyte imbalances. When parts of your body become dehydrated (like when you drink high amounts of alcohol), your body attempts to balance body fluids. It needs electrolytes to do this.

Normally, you would have an electrolyte imbalance from the alcohol, but if you make sure to hydrate and replenish your electrolytes while drinking or shortly after, you might be able to avoid the worst effects of dehydration.

Reloading your electrolytes also replenishes the electrolyte stores in your muscles, which can help prevent muscle fatigue and weakness.

THE VERDICT

Electrolytes can help remedy some of the worst effects of a hangover, but don’t count on them to cure every one. Even though water and electrolytes solve many of the negative effects of alcohol, there is no universal cure. Luckily, there are other things you can do to complement water and electrolytes that may stop a hangover--or at least remedy the more unpleasant effects.

WHAT ARE THE BEST WAYS TO PREVENT A HANGOVER?

WATER AND ELECTROLYTES

Consume plenty of water and electrolytes while you drink, after you drink, and when you wake up to continuously hydrate and replenish your electrolyte reserves. Some good sources of electrolytes include bananas, coconut water, and pickle juice. One of the best sources is sports drinks; an electrolyte hydration mix mixed into water can hydrate you and provide all the necessary electrolytes.

DRINK IN MODERATION

You’ve definitely heard this plenty of times, but it really does help. Drinking a ton of alcohol can overload your body before it has a chance to recover. If you are set on drinking a lot, try to consume it over a longer period of time and drink lots of water. This can give your body a better chance to regain strength between drinks.

AVOID DRINKS WITH CONGENERS

Congener is a toxic chemical byproduct created in some drinks during fermentation. It is known to worsen hangovers and prolong the negative effects. Drinks with little to no congeners are vodka, gin, and rum. Drinks with a lot of congeners are tequila, bourbon, whiskey, and cognac. A good rule of thumb is that darker beverages contain more congeners.

EAT A LOT

Some of the worst effects of alcohol are caused by low blood sugar. Eating hearty meals before and after you drink, as well as the following morning, can help your body replenish glucose levels and provide vitamins and minerals essential to a quick recovery.

GET LOTS OF SLEEP

A lack of sleep itself does not cause a hangover, but it can worsen its effects. Sleeping puts your body in a prime state to recover, especially if you don’t drink too much right before going to bed. Consider drinking earlier in the day or night to allow your body to recover enough to get a good night’s rest.

"HAIR OF THE DOG"

Having another drink the following morning does show some signs of easing the negative effects of alcohol. According to a study by PubMed Central, Alcohol can help slow the conversion in your body of methanol into formaldehyde, a toxic compound. However, this does not actually contribute to recovery and may form an unhealthy cycle.

ATAQ ELECTROLYTE HYDRATION MIX

Here at ATAQ, our Electrolyte Hydration Mix gives you all the electrolytes you need with less than ⅓ of the sugar than other sports drinks such as Gatorade and Powerade. While Gatorade only includes sodium and potassium, our proprietary formula also includes calcium and magnesium, as well as 2x the potassium. We only use natural cane sugar in our products and our hydration mix includes betaine, a unique ingredient that actively metabolizes carbs and proteins. Our electrolyte hydration powder (mix) was formulated for athletes but can come in handy for a lot of other people and reasons too.

WRITTEN BY BRANDON AMOROSO

Original Article: https://ataqfuel.com/blogs/ataq-fuel-news/electrolytes-and-hangovers