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You already know by now that eating well and exercising keep you from putting on the typical holiday pounds. And that’s important. But what’s even more important is simply having enough energy to get through the hustle and bustle of the season. With all the shopping, cooking, cleaning, wrapping and entertaining you’ll be doing in the next couple of months, you’ll definitely need a boost to keep going at full force—or at least to avoid crashing on the couch after turkey dinner.

In this special section, health care experts from all over the region give their advice on how to stay refreshed and rejuvenated during the holidays. This holiday season, don’t let stress and sluggishness get the best of you. Learn how to get refreshed.

FOOD & DRINK
You’ll learn about the best energy-inducing foods and drinks you can enjoy at home, on the go and at a party.

» Rescue your holiday diet
» Get a liquid boost

Despite the intense advertising hype, “energy drinks” won’t solve the problem of the afternoon fade many people experience, nor will they boost an athlete’s performance, say local registered dietitians.

In fact, these drinks marketed to competing and recreational athletes and people with demanding work and school schedules may actually worsen fatigue and cause harmful side effects, they say.

Most energy drinks, such as Red Bull and Venom, contain 75 to 85 mg of caffeine, which is a central nervous system stimulant. Newer products such as Rock Star Energy Shots are ratcheted up to 200 mg of caffeine, while extreme products such as FIXX have 500 mg of caffeine in a 20-ounce serving, says Vanessa Provins, RD and clinical dietitian at Porter Hospital in Valparaiso. That’s equivalent to five cups, or 40 ounces of strong, brewed coffee. This high caffeine level has the potential to cause caffeine intoxication characterized by such symptoms as heart palpitations and irregular heartbeats, constant fatigue, hyperactivity, irritability and facial flushing.

We all make plans to enjoy the outdoors in summer. But did you make plans for ensuring that you are well-hydrated?

Dehydration can take place quickly and can be dangerous, even fatal. It occurs when too much water is lost from the body, not enough is taken in, or both.

The three major ways we lose water are through breathing out, sweating and urinating. Diarrhea, vomiting and uncontrolled diabetes can also be causes of excess water loss.

Many summer activities involve outdoor exertion, and it is important to remember that sweating can lead to rapid depletion of water. Just taking an energetic walk in hot weather can cause as much as 16 ounces of fluid to leave the body. More significant exertion or sports—beach volleyball, biking, hiking, swimming—can lead to much greater water loss.

Signs of dehydration can include a dry mouth, lack of tears, less sweating, muscle cramps, palpitations, dark yellow urine, lightheadedness (especially when standing), and nausea and vomiting. Confusion, weakness and even loss of consciousness can occur when dehydration is severe.