Fitness Guru Ji

Hyponatraemia
Hyponatraemia – this is the correct medical term for low sodium levels. It is defined as a blood sodium level of less than 135 mmol/L. The only way to diagnose hyponatraemia is with a blood test. By far the best option is to take steps and not let this develop in the first place.

A recent 2021 study has shown that hospital admissions for hyponatraemia are significantly more common in the summer than in the winter. People with hyponatraemia have a 60 times increased risk of illness and death, compared to those with normal sodium levels

Who is at most risk of hyponatraemia?
In a heatwave, we are all at risk of hyponatraemia. But the risk is highest in those who are already at increased risk, such as people with –

Heart failure
Chronic liver disease
Chronic kidney disease
High blood pressure
Diabetes
Medication such as diuretics, especially thiazide diuretics such chlorothiazide, hydrochlorothiazide, indapamide and metolazone
Athletes and marathon runners
Those living in institutions
Anyone with excessive water intake
Those fighting off the Covid-19 infection.          Low body weight

Excessive sodium loss in sweat
If you have to work outside in the heat, you can sweat up to 1.5L of sweat per hour. You could lose 10-12 L of sweat per day. It’s important to replace these body fluids, but also to include replacing the sodium. For those of us indoors, we will be sweating a lot more than we normally do

Drinks high in sodium
Bovril
Vegetable juice – such as tomato juice
Sports drinks, or tablets which are added to water
Fizzy drinks
Cocoa
Fruit juice
Tinned soup

Stay hydrated and maintain a varied diet
It’s vital to keep drinking fluids in a heatwave, and water is the best thing to drink.

However, in excessive heat, remember your body needs sodium and vary your diet and drinks accordingly. If you are caring for children and the elderly, encourage them to do this too. Keeping cool will help you conserve water and sodium, so it’s vital to follow all the common sense measures such as avoiding the midday sun, sitting in the shade, and taking regular cool showers.