AND
AND START
AND START TO RELAX WITH TEMPERATURES IN THE 80s AND
MORNING CLOUDS.
MORNING CLOUDS. >> AS IT SHOULD BE, RIGHT?
THAT IS WHAT WE EXPECT FROM A
GOOD PORTLAND SUMMER.
>>> WELL, LET'S TALK ABOUT THE
HOT PORTLAND WEATHER BECAUSE
WITH IT COMES A LOT OF SAFETY
ISSUES, ESPECIALLY WHEN YOU
GET UP OVER 80 DEGREES, RIGHT?
WE HAVE DR. CARRIE KEO OF THE
OHSU HERE.
OHSU HERE. THANK YOU FOR BEING HERE.
YOU ARE WITH THE COOLING
CENTER.
CENTER.
CENTER. WE NEED YOU!
>> WE LOOK AT EXERCISE AND
NUTRITION AS MEDICAL THERAPY
AND TEST INDIVIDUALS FOR THEIR
EXERCISE TOLERANCE, MAKE SURE
THERE ARE NO HEART AND LUNG
PROBLEM, THEN GIVE THEM AN
EXERCISE PROBLEM.
EXERCISE PROBLEM. AND CATHY, YOU CAME IN.
>> I DID COME IN, A LONG,
LONG TIME AGO.
>> WERE YOU UNDERPERFORMING?
WHAT IS THE DEAL HERE?
>> OH, WAY!
IN THE EXERCISE CATEGORY!
I KILLED IT!
[ LAUGHING ]
>> WHAT IS IT ABOUT?
>> WE DO KIDS PASSING OUT
DURING A RUN, ELDERLY THAT
CLIMB MOUNT EVEREST AND
EVERYTHING IN BETWEEN.
WE SEE ELITE ATHLETES AND HEART
TRANSPLANT PATIENTS THAT CAN'T
WALK A BLOCK.
WE GET THEM ON A TRAINING
PROGRAM, AS WELL.
>> OKAY.
>> OKAY.
>> OKAY. WE ARE TALKING ABOUT THE HEAT.
I AM SURE YOU SEE THE EFFECTS
OF THAT ON A LOT OF FOLKS THAT
COME IN.
COME IN.
COME IN. OUR KIDS ARE RUNNING AROUND
OUTSIDE, TRYING TO GET
EXERCISE -- WHAT IS THE SAFE
WAY TO EXERCISE, TAKE
ADVANTAGE OF THE SUN BUT NOT DO
IT TOO MUCH?
>> SURE, I THINK FIRST OF ALL,
NUMBER ONE COMMON SENSE.
WE REALLY HAVE TO BE MINDFUL
THAT 90-DEGREE HEAT IS SO
UNUSUAL AND WE LOSE A LITER OF
WATER SITTING IN 90-DEGREE HEAT
BY SWEATING.
BY SWEATING. >> NO WAY!
>> BY SWEATING.
>> IN WHAT PERIOD OF TIME.
>> IN AN HOUR.
IN ONE HOUR WE LOOSE A QUARTER
OF WATER FROM OUR BODY -- LOSE
A QUARTER OF A QUART OF WATER
FROM JUST SITTING.
>> IS IT ENOUGH TO DRINK WATER
THEN?
.
. >>
. >> WELL, THE RULE OF THUMB IS
TAKE YOUR BODY WEIGHT AND
DIVIDE IT BY TWO.
THAT IS HOW MUCH WATER YOU
SHOULD BE DRINKING A DAY.
DON'T WAIT UNTIL YOU FEEL IT,
BECAUSE THEN YOU ARE HYDRATED.
ONE HOUR BEFORE YOU EXERCISE
DRINK TEN OUNCES OF WATER.
20-OUNCES OF WATER TWO HOURS
BEFORE EXERCISE.
BEFORE EXERCISE. AVOID MIDDAY SUN.
>> WHAT ARE THE RULES?
WE ARE ALL TOLD DRINK WATER.
WHAT ABOUT ORANGE JUICE,
GATORADE, BUT THEN I HEAR THAT
IS BAD ON MY TEETH BECAUSE OF
ALL THE SUGAR IN IT.
OUTSIDE OF WATER WHAT DO YOU
RECOMMEND?
RECOMMEND? >> IF YOU ARE A HEAVY SWEATER,
REPLACE THE STUFF YOU LOSE IN
SWEAT.
SWEAT.
SWEAT. >>
SWEAT. >> AND IF YOU ARE, DON'T SHARE
THAT!
THAT!
THAT! [
THAT! [ LAUGHING ]
>> YES.
>> YES.
>> YES. DO YOU LOSE POTASSIUM AND
SODIUM CHLORIDE IN SWEAT?
FOR ATHLETES WE RECOMMEND ONE
16-OUNCE OF WATER AN HOUR.
THEN THE NEXT HOUR YOU USE A
GATORADE-TYPE SOLUTION.
GATORADE-TYPE SOLUTION. YOU DON'T WANT TO DRINK PURE
JUICE BECAUSE IT HAS A REALLY
HIGH SUGAR CONVENT.
GATORADE IS 6% JUICE.
SO, YOU HAVE TO DILUTE THE
JUICE AND GET MORE WATER IN IT.
>> YOU CAN DO THAT YOURSELF,
RIGHT?
RIGHT?
RIGHT? >>
RIGHT? >> YOU CAN ACTUALLY.
>> WHAT ABOUT MEDICATIONS.
I KNOW A LOT OF OLDER PEOPLE,
AND SOME YOUNGER, ARE ON A
REGIME.
REGIME.
REGIME. DOES THAT MAKE A DIFFERENCE IN
THE HEAT?
THE HEAT?
THE HEAT? >> IT DOES.
THERE ARE CERTAIN MEDICATIONS
THE ELDERLY MAY TAKE FOR HIGH
BLOOD PRESSURE.
BLOOD PRESSURE. YOUNGER FOR ALLEGES.
THESE DISTORT THE ABILITY OF
THE BODY TO REGULATE
TEMPERATURE, YOUR
TEMPERATURE, YOUR ANTIHISTAMINES AND DIFFERENT
THINGS.
THINGS.
THINGS. SO YOU HAVE TO BE CAREFUL WITH
ALLERGY MEDICINE, DIURETICS.
YOU HAVE TO BE CAREFUL WITH THE
ELDERLY TAKING DIURETICS.
THEN, YOU HAVE TO LOOK AT WHAT
YOU CAN DO TO PREVENT
DEHYDRATION, RIGHT?
DEHYDRATION, RIGHT? DON'T EXERCISE IN MIDDAY SUN.
THERE IS A 7-7 RULE ABOUT --
>> I WAS HOPING HE WAS GOING TO
STOP WITH DON'T EXERCISE!
[ LAUGHING ]
>> YES.
>> YES.
>> YES. DON'T EXERCISE IN THE SUN.
EITHER EXERCISE BEFORE 7 OR
AFTER 7.
AFTER 7.
AFTER 7. >> IT WAS NICE OUT EARLY THIS
MORNING.
MORNING.
MORNING. >> IT WAS NICE.
AND THEN HYDRATE WELL.
NO ALCOHOL.
NO ALCOHOL. ALCOHOL IN THE HEAT IS A BAD
COMBO.
COMBO.
COMBO. AND THEN AVOID CAFFEINATED
BEVERAGES.
BEVERAGES. IT IS A MILD DIURETIC.
ALL THE SPORTS DRINKS, WELL,
NOT SPORTS DRINKS BUT ENERGY
DRINKS LIKE ROCKSTAR HAVE A LOT
OF COFFEE WHICH WILL LOSE
WATER.
WATER.
WATER. >>
WATER. >> I AM A GOLF BUFF.
I TEED OFF YESTERDAY AT 1:30 IN
THE AFTERNOON AND PLAYED UNTIL
6:00.
6:00.
6:00. NOT
6:00. NOT ONLY AM I REALLY THIRSTY,
I FIND IN THE HEAT, BUT ALSO I
AM HUNGRY.
AM HUNGRY. DOES THAT MAKE SENSE?
IS MY BODY CRAVING ANYTHING IT
CAN GET ITS HANDS ON?
>> IN THE COLD YOUR METABOLISM
DECREASES.
DECREASES. IN THE HEAT YOUR METABOLISM
INCREASES.
INCREASES. SO, YOU BURN MORE CALORIES.
ONE STUDY SHOWED ABOUT 50% MORE
CALORIES YOU BURN IN THE SAME
ACTIVITY IN HEAT.
SO --
SO --
SO -- >>
SO -- >> YOU WILL GET ALL SKINNY OUT
THERE, ROD!
THERE, ROD! [ LAUGHING ]
>> NO.
>> NO.
>> NO. ACTUALLY BE CONSCIOUS OF THAT.
AND THE FOODS YOU WANT TO EAT
THAT HAVE HIGHER WATER CONTENT.
THE BEST THING YOU COULD HAD
OUT THERE, ROD, IS
WATERMELON.
WATERMELON. APPLE IS 80% WATER.
YOU WANT TO HAVE FRUIT THAT HAS
A HIGH WATER CONTENT TO KEEP
HYDRATED AND KEEP THE CALORIE
COUNT IN.
COUNT IN.
COUNT IN. GRANOLA BARS AND NUTS WOULD NOT
BE GOOD.
BE GOOD.
BE GOOD. >> OKAY.
>> OKAY.
>> OKAY. I HAD ONE OF THOSE.
>> ALL GREAT INFORMATION, DR.
KEO.
KEO.
KEO. A
KEO. A LOT OF THINGS WE DIDN'T KNOW