Fitness and Hydration

During exercise hydration levels diminish, this can impact workouts

During exercise it is important to pay attention to your hydration level. A well-hydrated athlete improves his chances of not only winning but also reduces his risk for injury.

• Water makes up approximately 70% of the body’s composition.
• Water transports nutrients and gases.
• Water helps to remove waste and toxins from the body.
• Water helps to regulate the body’s temperature.

Some signs that you could be de-hydrated include – muscular cramps, dizziness, nausea, headaches, fatigue and lethargy. A good way to prevent dehydration is to play attention to fluid intake throughout the day.

Daily

To prevent dehydration

• drink 8-16 ozs. of water each morning upon waking up,
• take sips of water throughout the day,
• you may consider drinking low calorie, low sugar drinks but avoid alcohol or caffeinated drinks such as coffee and sodas, they are diuretics which can cause dehydration.

Exercise

• Two hours before exercise drink 8 to 16 ounces of water.
• According to the American College of Sports Medicine (ACSM), a good rule of thumb is to drink 20-40 ounces per hour of a cool, non-carbonated beverage, this equates to ½ to one cup fluid for every 15 minutes of exercise. A helpful hint: an ounce equals approximately one “gulp”.
• Research shows that fluids that are flavored, lightly sweetened and contain some sodium help stimulate voluntary drinking, more so than water alone.
• Besides enhancing flavor, the use of carbohydrates as the sweetening agent can also help active persons maintain their physical performance.

What to drink

• After exercise drink 16 ounces of fluid for each pound lost.
• Drink even when you don’t feel thirsty, because by the time you feel thirsty you have already begun to dehydrate. Once you begin to dehydrate your performance will begin to suffer.
• Attentive hydration will greatly benefit your recovery time and consequent workouts.
• Research indicates physically active individuals should drink 10 to 12 cups of fluid per day.
• Some people can lose as much as 5 quarts of fluid per day while others may require up to 10 quarts.

Tips

• Try to drink some fluid ever ½ hour to hour throughout the day, not just when thirsty.
• Don’t wait until you get thirsty, when you feel thirsty, you’ve already lost important fluids & electrolytes and may be dehydrated.
• Drink fluids before, during & after exercise.
• Always have a bottle of water or sports drink with you when working out to ensure prpoer hydration.
• Check your urine to determine hydration status, clear to light-colored urine means you’re well hydrated.

“The people who say they don’t have time to take care of themselves will soon discover they’re spending all their time being sick.” -Patricia Alexander-

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Fitness Tips for Travellers

A few ideas that I’ve gathered from reading, from fellow travelers, and from trial and error:

1. Other than a glass of wine or beer with dinner, don’t drink on the plane. It will dehydrate you, which may give you a headache. (And besides, only obnoxious, loud people drink heavily on planes.)
2. Force yourself to exercise while you’re away from home. Although I exercise like crazy when I’m in my regular routine, I find it very difficult to exercise when traveling. I’ve gotten better recently by making it easier. My new routine is 10 minutes of yoga movements in the morning (before showering), and 10 minutes of Hindu squats and push ups in the early evening (before dressing for dinner). By asking less of myself, I’ve been able to do more.
3. Eating well is another challenge when traveling. Between the rush, the junk food that’s being pushed at you during meetings, and the tendency to have breakfast, lunch, and dinner meetings, I tend to put on weight. The only solution I’ve found is to stick to a zero-carb diet until dinner. It doesn’t work all the time (it’s tough to keep saying no to those cookies), but when I fail I don’t worry about it. I know I’ll take the extra pounds off right away when I get back.
4. Get some sunshine. It’s easy to get into a routine where you are out of the sun for a week when traveling for business. That’s not good for you. Schedule some time to get out and walk in the sun every day.

The Importance of Water

 

Water is an absolutely critical component to the muscle-building process and to overall body health in general. Failing to keep yourself properly hydrated throughout the day will have a negative impact on literally every single process within your entire body! 

Most people know that they should be drinking “plenty” of water every day, but how many actually do? If you really paid close attention to your water intake you’d probably be surprised at how little you actually consume. 

What makes proper water intake so amazingly important? 

Well for starters, it’s the most abundant element in your body. It is ranked only 2nd to oxygen as being essential to life. Your body can survive for weeks without food, but without water you’d be dead in just a few days. Roughly 80% of your body is made up of water; the brain is 85% water and lean muscle tissue is 70% water.

Research has shown that being even slightly dehydrated can decrease strength and physical performance significantly. In fact, merely a 3-4% drop in your body’s water levels will lead to a 10-20% decrease in muscle contractions. Not only will water increase your strength, but it also plays a large role in preventing injuries in the gym. Highly intensive training over a long period of time can put unwanted stress on your joints and connective tissue, and water helps to fight against this stress by lubricating the joints and forming a protective “cushion” around them. 

So, just how much water is enough? 

To find out how many ounces of water you should be consuming every day, multiply your bodyweight by 0.6. So if you weigh 150 pounds, you should be consuming around 90 ounces of water every day.
150 x 0.6 = 90
It sounds like a lot, but if you plan your day out properly it shouldn’t be a problem. Keep a water bottle with you at all times and sip from it periodically. Keep water in the places where you spend most of your time: in your car, at work, on your nightstand etc.

Another good method to ensure that you drink enough water is to pre-fill a few 16 ounce bottles at the beginning of the day. This way you can have a visual representation of where your water consumption is at any point in the day. For the first few days you’ll probably find yourself running to the bathroom quite frequently, but your body will soon adapt to the increased water volume and this will no longer be a problem.