Hydration

By now, most people are aware of how important being properly hydrated is. But not many people are fully aware of why proper hydration is essential. Water makes up 60% of our body, and enables many chemical reactions to occur. Since water is not effectively stored, it is important to regularly consume enough water for your body to function properly. Also, an inadequate intake of water on a regular basis can lead to dry skin, chapped lips, headaches, and muscle soreness. On an average day, your body uses two to three quarts of water. This means you need to drink at least 8 (8 ounce glasses of water every day. Do not wait until you are thirsty. This means you are already on the road to dehydration. One should also try to consume foods with a high water content. This can include fruits such as apples, melons oranges, etc… However, alcohol, coffee, tea, soda, and anything with caffeine should be consumed moderately. Caffeine can increase one’s heart rate, and also acts as a diuretic. A diuretic flushes liquid from your body quickly, which can dehydrate you faster.

An active person must be much more aware of their water intake. In addition to the 8 daily glasses of water, one must drink water before, during, and after any exercise (cardio, strength-training, or other.) Sweat is the body’s cooling mechanism. Therefore, any time you plan on sweating, you must plan accordingly. You should consume 10-12 ounces of cool water prior to any exercise. Also, you should consume 4-8 ounces for every fifteen minutes of exercise (this means that you should consume a minimum of 2 bottles of water for a 60 minute training session.) Finally, you should replenish at least 8-16 ounces in the hours following exercise. This will aid in reducing muscle soreness and cramping.

Cool water is the best hydrator during exercise. Cool water is absorbed and used more rapidly than warm liquids. Caffeine and alcohol should not be consumed within a day of strenuous exercise. Studies have shown alcohol can negatively affect an athlete’s performance for up to 14 days. Sports drinks are a good supplement to water intake for very intense exercise, such as a marathon. It helps to replenish sodium that can be lost due to sweat

In summary, drink plenty of liquids every day, taking special care to properly hydrate around exercise periods. This allows your body to function properly on a daily basis, and allows you to compete or train at the highest level during exercise.

References:

A.C.E. Personal Trainer Manual (2nd edition)- ACE Publishing- 1996

Anatomy and Physiology (5th Edition)- McGraw Hill- 2000

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• Tip of the Month

  January 2012

  Smart Starbucks and Steakhouse Choices

  Starbucks Choices
  • Peppermint Choc Mocha- 520cals, 20g fat
  • Pumpkin Frappuccino- 420cals, 13g fat
  • Flavored Latte- 360clas, 16g fat
  • Latte- 220cals, 15g fat
  • Coffee w/cream and sugar 180 calories
  • Cappuccino- 120cals, 4g fat
  • Coffee w/sugar 90 calories
  • Coffee w/cream 90 calories
  • Coffee w/whole milk 60 calories
  • Coffee w/skim milk 30-50 calories

  Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

  Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

  Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

  Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

  Just your coffee could account for 20 pounds of caloric intake annually!

  Steakhouse Choices
  • Caesars Salad- 800cals
  • Chopped Salad, 320cals
  • Spinach Salad, 170cals click here for more »

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• Recipe of the Month

  January 2012

  Drink alcohol a little more wisely!

  Drink Choices
  • Eggnog, 350cals
  • White Russian, 260cals
  • Riesling, 160-200cals
  • Shot of liquor, 70-125cals
  • Tonic or Soda, 100cals
  • Winter Beer, 150-200cals
  • Beer, 150cals
  • Bloody Mary, 130cals
  • Wine, 120cals
  • Light Beer, 55-85cals
  • Champagne, 85cals
  Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
  Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.