Wellness Matters

The following weekly column is written and sponsored by Virginia Hospital Center, a proud member of the Mayo Clinic Care Network and one of America’s 100 Top Hospitals for the third year in a row.

A conversation with Rohit Modak, MD, Infectious Diseases specialist, Virginia Hospital Center Physician Group

What is the flu?

Influenza is a serious disease that affects more than three million people in the United States each year. The flu is very contagious and spreads mainly by social contact. Most people recover within a week to 10 days, but complications can occur, including pneumonia, bronchitis, sinus infections and ear infections.

The flu can be deadly for certain high-risk patients, including people over 65, pregnant women, young children and anyone with chronic health problems, such as asthma, diabetes or heart disease.

What are the symptoms?

Flu symptoms typically develop suddenly and may include:

• Fever and chills
• Cough
• Sore throat
• Runny nose
• Body aches
• Headache
• Fatigue
• Vomiting and diarrhea, especially in children

How is the flu treated?

There are prescription antiviral medications that work best if started at the beginning of your symptoms. Please discuss this with your doctor. 

If you have the flu, stay home, get plenty of rest, and drink clear fluids such as water, broth or sports drinks to prevent dehydration. Over-the-counter medications may relieve some of your symptoms but will not make you less contagious.

What can I do to protect myself, and my family, from the flu?

The single best way to protect against the flu is to get a flu vaccine each year. The Centers for Disease Control and Prevention (CDC) recommend it for everyone six months and older. The vaccine is available by shot or by nasal spray.

In addition, you and your family can take everyday precautions to stay healthy. Avoid sick people and wash your hands frequently to reduce the spread of germs. If you have the flu, stay home from work or school.

When is flu season?

Flu season peaks in the United States between December and February. However, the season can begin as early as October and last until May. During this time, flu viruses circulate at higher levels in the population. 

When should I have my flu shot?

Ideally, you should have a flu shot soon after the vaccine becomes available in your area. Early immunization is most effective, but as long as flu viruses are circulating in the community, it’s not too late to get vaccinated.

I’m young and healthy, why do I need a flu vaccine?

The flu affects people in different ways and every flu season is different. While it’s true that the virus is most dangerous for people over the age of 65, even young, healthy people can get very sick from the flu and spread it to others.

Having a flu shot is not just good for you, it’s good for the community, too. When more people get vaccinated, less flu can spread.

Where can I get the flu vaccine?

• It’s easy to find a great primary care physician who administers the flu vaccine – and offers same-day appointments, in-house lab services and accept new patients. The Virginia Hospital Center Physician Group has primary care practices conveniently located in Alexandria, Arlington, Falls Church, McLean and Tysons Corner. Visit vhcphysiciangroup.com/primary-care.

• Stop by the Outpatient Pharmacy at Virginia Hospital Center. Our immunizations-certified healthcare professionals can administer flu vaccine for adolescents, adults, and seniors Monday to Friday between 8:30 a.m. and 5:00 p.m. No appointment is necessary. Flu shots are covered by most insurance plans including Medicare Part B. If you don’t have insurance, our flu vaccine is competitively priced.

• Businesses can schedule flu shot clinics at their work site through Virginia Hospital Center’s HealthWorks program. For more information call the Health Promotion Department at 703-558-6740.

The views and opinions expressed in the column are those of the author and do not necessarily reflect the views of ARLnow.com.

The following weekly column is written and sponsored by Virginia Hospital Center, a proud member of the Mayo Clinic Care Network and one of America’s 100 Top Hospitals for the third year in a row.

(Updated at 3:40 p.m.) Technological advances in screening, diagnosis and treatment are game-changers in the fight against breast cancer. At Virginia Hospital Center’s The Reinsch-Pierce Family Center for Breast Health, state-of-the art technology improves breast cancer outcomes every day.

Molly Sebastian, MD, breast surgeon and Associate Medical Director of The Reinsch-Pierce Family Center recommends some simple steps that all women can take to monitor their breast health:

• Annual mammography is the best habit to cultivate from the age of 40 on. This is the single most important step a woman can take. Regardless of how healthy our eating or how much we exercise, everyone should have a yearly mammogram.
• If you have dense breast tissue, a 3D mammogram (called tomosynthesis) can be a more effective way to image the breast. Virginia Hospital Center was first in the area to offer this advanced imaging, which is now available in low dose as well.
• The risk of a breast cancer can be slightly reduced if we avoid excess alcohol, maintain close to the ideal body weight, and avoid smoking.
• A general awareness of your body including a monthly self-exam of the breast is also a good habit. Lumpiness that improves after the start of a menstrual cycle is normal. Contact your physician if you think you feel a lump or notice any other changes in your breasts.

Learn more about advances in breast care at a free educational event in October. A panel of Virginia Hospital Center experts including a breast surgeon, radiation oncologist, medical oncologist and physical therapist will discuss the latest breakthroughs in breast cancer care.

Some of the most exciting new therapies include:

• The MarginProbe® System, used in the operating room to evaluate malignancies in the areas surrounding excised breast tissue. “Studies show that MarginProbe reduces the need for additional surgery by more than 55%,” says Dr. Sebastian. “We were the first and only center in the Washington, D.C., metropolitan area to offer this innovative technology.”
• Intraoperative radiation therapy (IORT), which delivers radiation during surgery, directly into the space where the breast tumor has just been removed. Patients receive this targeted, one-time treatment when they have their lumpectomy and do not have to return for additional radiation therapy sessions.
• Accelerated partial breast irradiation (APBI), a type of internal radiation therapy that delivers a highly effective dose of radiation while greatly reducing treatment time. A small balloon attached to a catheter is placed inside the lumpectomy cavity and filled with saline solution. Computer-controlled radioactive seeds flow through the catheter into the balloon. The device remains in place during the course of APBI treatment, usually about a week. The catheter and balloon are then removed and treatment is complete.

The event is free, but registration is required. Visit www.virginiahospitalcenter.com/events today. Questions? Call 703.558.6700.

11th Annual Ladies for Life
Saturday, October 3
9 – 11:30 a.m.
John T. Hazel Conference Center
1701 North George Mason Drive, Arlington

The views and opinions expressed in the column are those of the author and do not necessarily reflect the views of ARLnow.com.

The following weekly column is written and sponsored by Virginia Hospital Center, a proud member of the Mayo Clinic Care Network and one of America’s 100 Top Hospitals for the third year in a row.

(Updated at 4:55 p.m.) Are you prepared for a disaster? Living close to the nation’s capital makes us vulnerable to all sorts of emergency scenarios, both natural and man-made. Remember the earthquake of 2011? Or the derecho that blew through in 2012 and knocked out electricity, cell phones and key services all at once?

There are simple precautions you can take to keep you and your loved ones safe and ready.

The Arlington County Office of Emergency Management recommends the following:

• Make a personal or family communication plan. Include a list of everybody’s work and cell phone numbers, and designate an out-of-town relative or friend as a point of contact. More information is available on Arlington’s Emergency Management web site.
• Prepare a 3-day emergency supply kit. Stock it with basics such as water, non-perishable food, a can opener, flashlights, batteries and first-aid essentials. Tailor it to your specific needs, including medications, baby supplies or pet supplies.
• Save important documents. Gather financial and other important papers in one secure location. For extra protection, save your documents on a flash drive and leave it with a family member or friend.

Taryn Overman, Patient Care Director of the Emergency Department at Virginia Hospital Center, recommends the following to help you prepare for urgent situations that may happen in the home:

• Take a basic first-aid and CPR course. Virginia Hospital Center and many other community organizations offer first-aid and CPR courses where you can practice your life-saving skills as you train for emergency situations. You can register for a CPR class at Virginia Hospital Center by visiting our Classes & Events page and clicking on the Calendar tab. Upcoming classes are scheduled for Sept. 25, Oct. 2, and Oct. 23.
• Keep your emergency information in one location and inform your family or friends of the location. This helps you, family or friends locate your information quickly if an urgent situation arises. The information most useful includes copies of your driver’s license, insurance cards, an updated list of home medications and allergies, emergency contact name and phone number, and a list of your physicians.
• Know the route to your closest emergency department. It is always important to practice the route in case of an emergency. However, if you think you are having a medical emergency that needs urgent attention, call 911.

September is National Preparedness Month. Be informed. Be ready. Sign up for up-to-the-minute alerts from Arlington County’s Office of Emergency Management. Or visit FEMA’s website to learn what to do before, during and after specific emergency situations, such as a flood, fire or tornado.

The views and opinions expressed in the column are those of the author and do not necessarily reflect the views of ARLnow.com.

The following weekly column is written and sponsored by Virginia Hospital Center, a proud member of the Mayo Clinic Care Network and one of America’s 100 Top Hospitals for the third year in a row.

You want to live a healthier lifestyle, but where do you find the time? Scheduling health improvement activities into an already overbooked day a challenge many people face. But what if your workplace was also your healthy place?

Want some simple strategies to get your office moving toward better health? Cathy Turner, Virginia Hospital Center’s Director of Health Promotion & Senior Health, offers the following tips:

• At least once an hour, get up from your desk for a few minutes to stretch and step in place
• Go for a short walk
• Opt for a bathroom or water cooler on the other side of the building
• Walk to a colleague’s office instead of calling or emailing
• Have a walking meeting
• Use the stairs instead of the elevator
• Pay attention to your meals and snacking and include proteins to fuel your energy needs

Virginia Hospital Center’s innovative HealthWorks program brings the healthy to your office.

HealthWorks collaborates with Fairfax County’s LiveWell program to provide screenings and workshops at multiple locations and events throughout the county. LiveWell Coordinator Amanda Cohill, BS, ACSM EP-C, says her program’s goal is to improve the health and well-being of Fairfax County employees and retirees. “We give them information and tools to make informed decisions about their health. In addition, we offer a variety of programs, events and screenings throughout the year to keep them engaged. Our employees have enjoyed outstanding results thanks to Virginia Hospital Center’s HealthWorks program.”

HealthWorks gives you the tools to feel better, live better and work better, including:

• On-site health screenings and assessments for blood pressure, body fat, cholesterol, bone density and more, as well as reliable guidance to improve your numbers.
• Lectures and workshops for stress management, diet and exercise, and women’s and men’s health, tailored to meet the specific needs of you and your coworkers.
• Multi-session seminars for smoking cessation, weight loss, cholesterol reduction and other chronic medical conditions. Learn practical guidelines to address these conditions before they escalate.
• Clinically proven information and advice from registered nurses, registered dietitians, fitness professionals and certified health coaches.

Employers! Call 703-558-6740 or email Cathy Turner to learn more about HealthWorks and develop the best program for your organization. “HealthWorks is a great way to enable employers to make a difference in their employees’ lives by creating a corporate culture that promotes healthy living.” Fees are structured for companies large and small, so you can customize how you spend your wellness dollars.

The views and opinions expressed in the column are those of the author and do not necessarily reflect the views of ARLnow.com.

The following weekly column is written and sponsored by Virginia Hospital Center, a proud member of the Mayo Clinic Care Network and one of America’s 100 Top Hospitals for the third year in a row.

With football and soccer season in full swing, so is the risk of sports-related head injuries. Concussions are the most common brain injury, affecting up to four million people a year. A concussion occurs when the brain is jarred or shaken hard enough to bounce against the skull. Common causes include a fall, a collision or a direct blow to the head.

Concussions range from mild to severe, and so do the symptoms. “Because the signs of a concussion are often subtle, some people have concussions and don’t realize it,” says Dr. M. Anthony Casolaro, Head Team Physician, Washington Redskins and President, Medical Staff at Virginia Hospital Center. “An undiagnosed concussion is potentially dangerous, so it’s important that people learn to identify the symptoms and recognize when to seek medical treatment.”

Concussion Basics

Contact sports such as soccer, football, rugby and hockey increase the risk of head injury and concussion. The best treatment for concussion is prevention and early recognition. Here’s some basic information that players, parents, coaches and teammates should know:

• Wear appropriate headgear. The right helmet or other protective equipment can help prevent physical trauma to the head. Make sure the equipment fits properly and is well maintained.
• Learn to recognize the signs of concussion. They include dizziness, headache, nausea, sleepiness, irritability, light sensitivity, visual spatial problems, poor concentration and short-term memory difficulty.
• Share your symptoms. Athletes need to report when they have symptoms, such as seeing stars or feeling dizzy.
• When in doubt, sit it out. If a concussion is suspected, stop playing and get medical attention right away. Players who stay in the game and suffer another concussion within a short interval are at risk for a severe neurological condition.
• Rest your brain. Rest is the most appropriate way to allow your brain to recover from a concussion. For the first few days after a concussion, avoid physical or mental exertion. Reduce screen time, including smartphones, computers, video games and TV. Limit visitors and stimulation.
• Don’t rush your recovery. Avoid physical exertion, including sports or any vigorous activities, until symptoms are gone. Return to play gradually and work back up through light activity, aerobic activity, non-contact practice and contact activity. At each stage, evaluate for symptoms.

Remember, an emergency is a condition that is considered life-threatening or could cause impairment. If you experience a serious injury to your head, call 911 or go directly to the nearest hospital emergency department. You should then seek follow-up treatment with your primary care physician who will determine next steps.

To find a primary care physician, go to Virginia Hospital Center Physician Group – Primary Care.

The views and opinions expressed in the column are those of the author and do not necessarily reflect the views of ARLnow.com.

The following weekly column is written and sponsored by Virginia Hospital Center, a proud member of the Mayo Clinic Care Network and one of America’s 100 Top Hospitals for the third year in a row.

Your teenager wants to try-out for their high school sports team. They will need good grades, a strong work ethic, demonstrate exceptional sportsmanship and complete a sports physical exam. They can’t even get on the field unless they bring their completed school athletic forms.

If you forgot to make an appointment for a sports physical, simply grab the forms and walk into Virginia Hospital Center Urgent Care. It’s convenient, open 24 hours a day, seven days a week, and you can choose to use your insurance or pay cash. Before you go, confirm with your insurer that the visit is covered. If not, we ask for a payment of $75 at time of service.

Virginia Hospital Center Urgent Care is the only urgent care facility in the area open 365 days a year. The center is staffed by physicians trained in family practice, emergency medicine and internal medicine, as well as a team of Physician Assistants, Nurse Practitioners, Registered Nurses, Licensed Practical Nurses and Radiology Technicians. The urgent care website has even more in-depth information about the facilities and staff.

Urgent care centers are a great resource for non-emergency conditions that deserve prompt attention, including cuts, colds, fevers, sore throats, sprains and fractures.

Remember, though, that urgent care is not a substitute for emergency care. An emergency is a condition that is considered life-threatening or could cause impairment. If you experience any of the following symptoms, call 911 or go directly to the nearest hospital emergency department:

• Chest pain
• Convulsions, seizures or loss of consciousness
• Difficulty breathing
• Stroke (loss of vision, sudden numbness, weakness, slurred speech or confusion)
• Compound open fracture or joint separation
• Severe trauma or bleeding
• Acute abdominal pain
• Poisoning

Virginia Hospital Center Urgent Care
601 S. Carlin Springs Road, Arlington, VA
Phone: 703.717.7000

The views and opinions expressed in the column are those of the author and do not necessarily reflect the views of ARLnow.com.

The following weekly column is written and sponsored by Virginia Hospital Center, a proud member of the Mayo Clinic Care Network and one of America’s 100 Top Hospitals for the third year in a row.

Frequent migraines? Digestive issues? Can’t sleep? These and other chronic conditions are often byproducts of today’s high-velocity, high-stress lifestyle. When you visit a physician for help, you may want to see a doctor who practices functional medicine. Your experience will be quite different. You’ll complete an extensive questionnaire about the possible cause of your symptoms, such as diet, digestive patterns, sleep and stress levels, exercise, smoking and alcohol use. Your doctor will then explore any issues the health history turns up. Together, you’ll uncover what lies at the root of the problem and what you need to restore health.

Sam P. Pappas, MD, who practices functional medicine at Virginia Hospital Center, says the emphasis is on wellness, nutrition, ancestral health and optimal function. “We look at the big picture and treat the whole patient. It’s a true paradigm shift from organ-based diseases to functional dynamic systems.”

Functional medicine is a systems-oriented, science-based approach that takes your biochemistry, physiology, and genetic, environmental and lifestyle factors into account when looking for the reasons behind a specific medical issue. It shifts the traditional disease-centered focus of medical practice to a patient-centered approach. Instead of just soothing your symptoms, functional medicine doctors work with you to identify and eradicate the source of your condition.

From What to Why

If conventional medicine is the medicine of what – What disease do you have? What drug should you take? – then functional medicine is the medicine of why. It addresses the whole person, focusing on your health history, your family history and the environmental factors that interact to influence your individual health. It’s an effective and powerful new method to tackle many common digestive, metabolic, hormonal and cardiovascular disorders.

Dr. Pappas explains further. “I bridge the science of medicine with the personalization of health and lifestyle. Medicine is an art masquerading as a science.”

What is Patient-Centered Care? 

Many caregivers say they offer patient-centered care, but what does that really mean? True patient-centered care puts the patient at the heart of every medical decision. Functional medicine supports a patient-centered approach to treatment. Individual preferences, needs and values are respected. Patients and clinicians work together as partners to achieve optimal health. Studies show that patients who take an active role in their own care and feel more in control of their well-being are more likely to make sustained lifestyle changes to improve their health.

Appointments with Dr. Pappas may be scheduled by calling the Virginia Hospital Center Physician Group – Primary Care McLean at 703-992-0649.

The views and opinions expressed in the column are those of the author and do not necessarily reflect the views of ARLnow.com.

The following weekly column is written and sponsored by Virginia Hospital Center, a proud member of the Mayo Clinic Care Network and one of America’s 100 Top Hospitals for the third year in a row.

Your prana and your chakras may be OK, but that doesn’t mean you can’t profit from a little yoga in your life. Yoga is a great exercise that offers a host of health benefits. You can practice it year-round, rain or shine, with no more equipment necessary than a yoga mat.

Here are the top 10 ways yoga may help improve your health and fitness:

1. Flexibility: Yoga poses stretch your muscles. You’ll move better, reduce stiffness and feel less tired.
2. Strength: Poses such as downward dog and plank build upper-body strength, while standing poses strengthen your lower body, spine and abs.
3. Posture: Yoga improves core strength, which helps perfect posture. You’ll sit and stand taller.
4. Pain relief: Studies show yoga can ease back pain, as well as pain associated with arthritis, carpal tunnel syndrome and other chronic conditions.
5. Joint health: Yoga is gentle on joints but still provides a great workout. It helps prevent degenerative arthritis by taking your joints through the full range of motion.
6. Spine health: Yoga protects your spine and keeps spinal discs supple.
7. Bone health: Weight-bearing poses strengthen bones and help ward off osteoporosis.
8. Heart health: Yoga helps to regulate heart rhythm and lower cholesterol and blood sugar, promoting healthier cardiovascular function.
9. Immunity: Yoga helps fight infection and boost immunity.
10. Stress relief: Yoga lowers your resting heart rate, decreases blood pressure and increases blood flow to help you feel more relaxed.

As part of its Fitness & Healthy Lifestyle program, Virginia Hospital Center offers a range of yoga classes suitable for all levels. Bring your own yoga mat and join in the fun.

Hatha Yoga rejuvenates your body and mind with strengthening postures, total body stretching, breathing exercises and deep relaxation. Gentle Yoga, a more accessible style of yoga, helps restore flexibility, regain strength and ease tension. Prenatal Yoga lets you practice yoga poses and focused breathing exercises to cultivate calm and confidence for labor and childbirth. You’ll need your doctor’s approval to attend.

Learn more and register online, or call the Virginia Hospital Center’s Health Promotion department at 703-558-6740 with any questions.

Namaste.

The views and opinions expressed in the column are those of the author and do not necessarily reflect the views of ARLnow.com.

The following weekly column is written and sponsored by Virginia Hospital Center, a proud member of the Mayo Clinic Care Network and one of America’s 100 Top Hospitals for the third year in a row.

Summer’s a great time for a dip in the pool, but have you ever thought about how the water can help you recover from a lower-body injury? Aquatic physical therapy is an effective technique to relieve pain and help you heal faster. Doctors now prescribe this innovative therapy for many of their patients.

Performed in a specially-equipped pool, aquatic physical therapy uses the water’s resistance to enhance joint movement, reduce stiffness and improve muscle tone. Initial rehabilitation involves light resistance, progressively increasing as muscles strengthen. The technique benefits highly tuned athletes and weekend warriors alike, and is used to treat conditions such as stress fractures, ankle sprains, and knee and foot ligament injuries. “For runners who develop stress fractures and want to stay in shape, aquatic therapy can help reduce muscle pain and swelling,” says Clay Wellborn, MD, an orthopedic surgeon at Virginia Hospital Center.

Buoyancy reduces body weight on painful tissues, joints and bones. As a result, you regain strength and range of motion without the pain associated with full weight bearing. Aquatic rehabilitation can improve function, endurance, conditioning, coordination, body mechanics and flexibility. A consistently warm water temperature also helps the body heal.

Another benefit: you can begin aquatic therapy within days of your injury. This helps you stay in shape while your injury heals and promotes a more rapid recovery.

“With aquatic therapy, you’ll progress faster because you can perform more rigorous exercise with less weight bearing on the joints and less pain,” says Lauren Shaub, PT, DPT, CSCS, a physical therapist with special training in aquatic therapy. “If you have a stress fracture or ACL repair, you can’t run on land for several months, but you can begin running in the pool within a couple of days. When you transition to land, you’ll run more smoothly and efficiently.”

Virginia Hospital Center’s Aquatic Rehabilitation Center is staffed by specially trained physical therapists, it features a HydroWorx® pool with an underwater treadmill and camera to monitor progress and aid in gait analysis. The Aquatic Rehabilitation Center is located at the Hospital’s Carlin Springs campus at 601 South Carlin Springs Road in Arlington.

The Aquatic Rehabilitation Center was made possible by a legacy gift from the late Georgiana (Gigi) Gordon, an Arlington resident for more than 50 years (Cornerstone article, page 6).

The views and opinions expressed in the column are those of the author and do not necessarily reflect the views of ARLnow.com.

The following weekly column is written and sponsored by Virginia Hospital Center, a proud member of the Mayo Clinic Care Network and one of America’s 100 Top Hospitals for the third year in a row.

The AC is blasting, the iced tea is flowing and everybody is looking for the nearest pool. Welcome to summer in the District! For most of us, hot weather is an uncomfortable nuisance. But it’s also a potential health risk that can lead to dehydration, heat exhaustion and even heat stroke.

“We generally start to see patients with heat related illnesses around Memorial Day Weekend and this year has been no exception. With the very high temperatures, we’re seeing patients on a regular basis with heat related issues,” says Michael Silverman, MD, Chairman, Department of Emergency Medicine at Virginia Hospital Center.

Here’s how to stay cool when temperatures rise.

• Keep it loose. Wear loose-fitting clothes in a light color. Opt for cotton if you can.
• Scale back your workout. Exercise early in the morning or later in the evening when air is cooler. Decrease your exertion level. On very hot days, exercise inside in air conditioning.
• Combat dehydration. Drink water to stay hydrated. Avoid caffeine, soft drinks and alcohol.
• Turn off the oven. Try recipes that don’t need cooking.
• Circulate! Run electric or hand-held fans to keep air moving freely. Even when the air conditioning is on, fans help reduce mugginess.
• Beat bedtime heat. Take a bath or shower in tepid water. Keep lotion in the refrigerator and apply before bed.
• Use common sense. On scorching days, stay inside. If you must go out, stick to shady areas and avoid excessive activity. If you don’t have air conditioning at home, spend part of the day somewhere that does, such as a mall, library or movie theatre.

Young children, the elderly, and people with chronic health problems such as heart or lung disease are particularly vulnerable to heat and should always stay in cool places during hot weather.

Heat-related Illness

“Dehydration and heat cramps are the earliest symptoms of heat-related illness. Stop what you’re doing, rest and allow your body to cool down. Drink some water and stretch the muscles that are cramping,” advises Dr. Silverman.

Left untreated, dehydration can lead to heat exhaustion. Symptoms include heavy sweating, weakness, clammy skin, nausea and vomiting, headache and lightheadedness. Move to a cooler location, lie down and loosen your clothing. Apply wet, cool cloths to your body and sip some water. If your symptoms continue, seek medical attention immediately.

Heat exhaustion can progress to heat stroke–a form of hyperthermia in which the body’s temperature regulation system fails. Symptoms include body temperature above 104°F, hot and red skin, confusion, rapid pulse, shallow breathing and possible unconsciousness. Heat stroke is a medical emergency and can be fatal without prompt treatment. Call 911 immediately. While waiting for paramedics to arrive, initiate first aid: move to a cooler location, remove any unnecessary clothing and apply wet, cool cloths to the body, especially the head, neck, armpits and groin.

The views and opinions expressed in the column are those of the author and do not necessarily reflect the views of ARLnow.com.

The following weekly column is written and sponsored by Virginia Hospital Center, a proud member of the Mayo Clinic Care Network and one of America’s 100 Top Hospitals for the third year in a row.

Rising temperatures and more outdoor activity mean it’s time to increase your fluid intake. The body needs more hydration in warm weather, especially during exercise. But how much is enough? When is the best time to drink? And which is better, water or sports drinks?

Water is critical; you can’t function without it. It protects and hydrates your organs, enhances digestion, transports nutrients to cells, and keeps you energized and mentally sharp. It also balances electrolytes such as sodium and potassium to keep muscles functioning properly. Approximately 45 to 50 percent of daily water intake comes from drinking fluids, 35 percent from eating food and the rest from metabolism.

How Much is Enough?

If you don’t drink enough water you risk dehydration. But you might not need as much as you think. The old edict of eight glasses a day is passé because everyone’s water requirements vary. Proper hydration depends on many factors, including your activity level, how hard you are exercising, weather conditions, etc.

Staying properly hydrated is especially important when you exercise. It helps fight fatigue and prolong endurance. Even mild dehydration can affect your performance and make you more injury prone. The risk rises when the temperature rises, because you sweat more and lose fluids more quickly.

Hydration is key, but don’t overdo it! Drinking large amounts of water can cause a condition called hyponatremia, in which sodium levels in the blood drop and lead to confusion, muscle cramps, weakness and risk of death. Sports beverages are helpful in replenishing electrolytes and carbohydrates. They are especially important in prolonged activity and endurance sports.

When Should You Drink?

Thirst is a signal that your body would like more fluid. Even if you don’t feel totally parched, mild thirst is still a sign of impending dehydration. Other signs include dry mouth, fatigue, headache, dark yellow urine and dizziness. If you experience any of these symptoms, especially while exercising, take a water break! Schedule an appointment to see Elizabeth Gannon, DO with the Virginia Hospital Center Physician Group: 703.532.5436

The views and opinions expressed in the column are those of the author and do not necessarily reflect the views of ARLnow.com.