EAST WENATCHEE — With winter rapidly approaching, we asked Dr. Michael Rossi, an orthopedic surgeon at Wenatchee Valley Medical Center with a subspecialty in sports medicine, to share his professional opinion on the following:
Q: How should I hydrate before, during and after a long workout (outside or inside)?
A: The answer is all of the above … we should try to keep well ahead of any dehydration since it becomes nearly impossible to catch up once we’ve gotten behind. Our bodies do well with an isotonic sports drink that you can buy over the counter that can replenish both fluid and minerals. One gauge of keeping on track is the ability to continue to produce urine output that is not too dark or concentrated.
Q: I wiped out on my bike the other day and think I might have a concussion. How can I tell for sure, and what should I do about it if I do?
A: If you were biking with a friend, you should ask them if you had any loss of consciousness or acted strangely after the fall. Other important signs to look for include loss of memory, confusion, severe headache, or a myriad of other neurologic findings. If you had any of these symptoms, especially if they persist, you should see your doctor immediately.
Q: Now that the weather has turned cooler, I feel like I can run farther and faster. How will I be able to tell if I start to overdo it?
A: You will still need to listen to your body but in different ways … but you may not notice it until after you have completed your workout. As a general rule, increase your workout by 10 percent and see how you respond; a slow but gradual increase is the safest bet. When it starts to get a lot colder make sure you wear layers so you can adjust your temperature.
“Ask the Doc” with Dr. Michael Rossi is a monthy feature of The Wenatchee World. Have a sports-medicine question for Rossi? E-mail the question to firstname.lastname@example.org with “Ask the Doc” in the subject line. Include your name and phone number.