Keep Healthy on the Road

By Maureen Noble, R.D.

For those of us who live at sea level on the West Coast, travelling almost anywhere can mean an increase in altitude and/or heat! If your destination takes you to an altitude over 5,000 feet or to a hot climate, your body will need to adjust. If you are travelling to higher than 8,000 feet, you may have symptoms such as headache, loss of appetite, fluid retention, an uneasy feeling, nausea and disturbed sleep. These symptoms usually go away in 72 hours - but that is 3 days of precious holiday time gone!

Severity of symptoms can be reduced by altering levels of exertion and hydration, as well as by modifying your diet. Oxygen levels decrease as altitude increases, therefore your respiratory system will have to work harder to get required amounts of oxygen to your cells. For about 2 weeks prior to your trip, indulge in higher-level aerobic activities than you usually do. Train at least 4 times per week. When you get to your holiday spot, pace yourself for the first couple of days and do less than you normally do, plus get plenty of sleep.

Eat a high carbohydrate, low protein and fat diet as carbs require less oxygen to metabolize. Avoid eating large portions of protein and fat after 6 pm.

Drink plenty of water before, during your trip and once you reach your destination. Aim for 6 to 8 glasses of fluid per day, 250 mL (1 cup) each. Coffee, tea, colas, hot chocolate and alcohol are all dehydrating - they remove fluid from your body - so do not count these drinks as part of your fluid intake. If you are in a hot climate you will likely need more than the amounts recommended above. Always carry a bottle of water, sports drink or juice in your golf bag and make sure you sip on it every 15 minutes.

Initial symptoms of heat exhaustion are dizziness, fatigue, muscle cramps, nausea, profuse sweating, thirst, weakness and light-headedness. If you ignore these symptoms, things can get much worse! It is recommended that you cease activity, find a place out of the sun to rest and drink plenty of fluids.

It is a good idea to weigh yourself at the beginning of the day, mid day and in the evening. For each 1 pound of weight loss (this will be fluid loss), drink two 250 mL glasses of fluid.

Happy Travels!

The Brent Morrison Golf Academy is located at Pheasant Glen Golf Resort, 1025 Qualicum Road, Qualicum Beach, B.C. V9K 1M5. (250) 752-8786. For more information on instruction programs for adults and juniors, contact the Academy office.

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