DEAR DR. DONOHUE: I am hopelessly confused about what to drink when exercising in hot weather. I thought, and I’m sure I read it, that people need to tank up on water continuously when they’re active and the temperature is high. Now I see that it can be dangerous and even deadly to drink too much water in those circumstances. What are we supposed to do? — V.R.

ANSWER: You’re referring to a situation called hyponatremia, a low level of blood sodium. People engaged in grueling, long-duration physical activity and who are sweating profusely can get into serious trouble if they limit their fluids to only water. They’re losing water, sodium and potassium in their sweat. If they drink only water, the blood’s sodium level dips. A profound fall in sodium is lethal. Potassium is a lesser problem.

In such circumstances, people ought to drink fluids that contain sodium and some potassium. Sports drinks come with these minerals in them, and they keep people out of trouble in situations like this. Or people can make their own sports drink containing sodium and potassium. Add 1/8 teaspoon of salt and 1 tablespoon orange juice (for potassium) to an 8-ounce glass of water. One tablespoon of sugar makes the drink palatable. People have to make more than one glass if they’re engaged in prolonged activities; just keep the proportions the same. Drink two glasses of sports drink or the homemade product two to three hours before exercising and another glass 20 minutes before. Continue to drink an 8-ounce glass every 20 minutes during the exercise session.

For less exacting physical activity and for short periods of exercise in hot weather, water will safely keep people from dehydrating. Sodium and potassium won’t drop in these briefer periods. Dehydration is a more common consequence of hot-weather work than is hyponatremia, and it spawns heat exhaustion and heatstroke. The water can be any temperature. Cold water does no harm.

Frankly, the safest thing to do is not to exercise in high temperatures.

DEAR DR. DONOHUE: We live near one of the Great Lakes. We have a beautiful beach. My kids laugh at me because I won’t stand barefoot in the sand. The reason is that there are hundreds of seagulls on the beach. I don’t think they hold their waste material. What is your opinion of the health implications of this matter? — K.D.

DEAR DR. DONOHUE: Want to know something? I never considered this, and I have frequented many beaches shared with seagulls. I haven’t heard of any illnesses coming to people who walk barefooted or lie in the sand of such beaches. Perhaps the heat and sunlight decontaminate the sand.

I’m still going to frequent those places. I believe we are all quite free from any serious harm.

DEAR DR. DONOHUE: I am a 73-year-old female in good health. I exercise for six hours every week in a local gym.

My problem is that for the past four years I expel gas, which often makes a loud sound and which is quite embarrassing.

Why does this occur? Can I do anything to stop it? — J.F.

ANSWER: Don’t eat gas-producing foods in the evening meal on the day before going to the gym or any meal on gym day before you visit it. Onions, radishes, cabbage, celery, carrots, brussels sprouts, broccoli, cauliflower, beans, peas, prunes, raisins, bananas, apples, apricots, fried foods, fatty meats, beer and carbonated beverages are the ones most likely to produce gas. Have you tried things like Gas-X or Beano? Pepto-Bismol tablets work for some, but don’t go overboard; they can constipate. A pad worn in the underwear eliminates the odor and silences the noise of expelled gas. Flat-D Innovations Inc. (866-354-0056) makes this item. You’re not the only gym user passing gas. Abdominal pressure increases during exercise, and that causes release of intestinal gas.

Dr. Donohue regrets that he is unable to answer individual letters, but he will incorporate them in his column whenever possible. Readers may write him or request an order form of available health newsletters at P.O. Box 536475, Orlando, FL 32853-6475. Readers may also order health newsletters from www.rbmamall.com.

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