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Water!
What is the big deal with water?
It's our body's vital fuel, mother nature's health drink. It's inexpensive, easily obtained and calorie-free. Yet few people follow the advice to drink eight glasses of water a day.
According to the International Bottled Water Association, Americans drink eight gallons of bottled water a year, approximately two ounces or a quarter-cup a day. Californians drink three times the national average of bottled water, taking in 24 gallons a year, or nearly a cup a day. Climate and seasons play a role in thirst as well. We tend to perspire more in the summer months, therefore, we tend to drink more water. Increasing intake of plain water makes good sense.
Water:
regulates body temperature.
transports nutrients and oxygen throughout the body.
carries waste products away from body cells.
cushions joints.
protects body organs and tissues.
About 60 percent of our body weight is water. It can help us exercise longer and more efficiently. Drinking water can ward off constipation and possibly crankiness. Since it's a natural appetite suppressant, water can help us lose weight and keep it off. We all should drink water, but athletes and exercise enthusiasts should be especially careful to drink a sufficient amount. When it is hot or humid, increasing water intake is wise. Drinking fluids, particularly, water, during exercise reduces cardiovascular stress and improves performance.
After a strenuous workout, your fluids must be replaced. Otherwise, you will suffer chronic dehydration. Drink water before, during and after exercise and remember that water reduces body temperature, therefore, making the whole exercise process safer.
Please note that water helps prevent urinary tract infections, both for men and for women. Dark-colored urine often suggest you aren't drinking enough water. Get into the habit by starting with a glass of water with every meal, then work in a cup between meals. Your body's daily water loss, on the average, amounts to about 2 1/2 quarts -- that's about ten cups!
On average, you need around half a cup of water for every 100 calories you expend. So if you need 2,000 calories a day to keep that body moving, you should be gulping about 10 cups of water daily. If it's a hot or humid day or if you are physically active or exercising vigorously, you will need more. Many of us need a minimum of about eight to 12 cups a day. Water can come from fruit. Fruit can contain up to 95 percent water: A slice of watermelon has the highest water content. Milk and juices are another great water source. Not all beverages are created equal. Caffeinated coffee, tea, soda, and alcohol act as diuretics -- causing you to lose fluid.
1. Start today Don't wait any longer make the commitment toÊ drink more water today. Challenge yourself.
2. Save money Depending on how much spend on pop and fruit juices (not 100% juice) you could save enough money per year to buy a new wardrobe.
3. Use a straw Using a straw can help you to get more water down than gulping.
4. Keep it everywhere Many of us spend plenty of time in our car. Make sure you have a supply in your car. You can even carry around a cooler with ice to keep it cool in the summer.
5. Drink water when you are hungry Start to differentiate between hunger and thirst. Try when you think you have a hunger pang, drinking a glass of water. Then see how long before the hunger pang returns. If it is an hour or so, you may just be thirsty.
6. Water and bathroom breaks Our society is becoming quite sedentary. Use water breaks and bathroom breaks to get additional movement.
7. Freeze your water overnight Fill your water bottle at night and take it with you the next day for a refreshing swig almost anytime during the day.
8. Make it count Try drinking two glasses of water upon rising in the morning, two glasses about one hour before lunch, two glasses about one hour before dinner and two glasses about one hour before bedtime. This will give you the 8 glasses you need in one day.
9. Bigger is better Get a 1quart sipper container. Fill it and drink it twice every day!
10. Drink water for energy Water will actually help you stay alert.
11. Think about clear skin Keeping your body hydrated will help your skin look and feel smootherÊ
Hydrate Your Workouts
We build up heat in the working muscles when we exercise. This causes our internal temperatures to rise. Our bodies cool by perspiring, or sweating. The evaporation of sweat on our skin is what cools us. We lose even more water and we need to drink more to keep cool and replace lost fluid when exercising in humidity. Your performance will diminish with the loss of fluids. The water we lose through sweating comes from blood plasma. Plasma is the vehicle for red blood cells, which contain the oxygen that muscles need in order to perform work. As you become dehydrated, your total blood volume is reduced, and the oxygen-carrying capability of your blood decreases.
If you continue to exercise without proper fluids, you may have a drop in blood pressure, dizziness and nausea, or even faint.
How much? How often? During a workout. Six to eight ounces every fifteen minutes. If you can't handle that much water at once, drink smaller amounts every ten minutes.
Don't forget that caffeinated beverages act as diuretics. You need an additional eight-ounce glass for each cup of coffee you drink to maintain proper fluid balance. Alcohol is also dehydrating, drink you enjoy you need another glass of water. This is in addition to the eight glasses of water per day that you are already drinking.
If its all the trips to the bathroom night and day that are stopping you, Just think of all the extra exercise you will be getting because of it.Ê Actually, and I have found this for myself, your body will regulate itself and your bladder will handle more. So happy water drinking!
-Fitbug
John Thiel, M.D.
100-2631 28th Ave
Regina Canada_Saskatchewan S4S6X3
306-586-1800 |
Ranae Yockey, M.D.
800 Biesterfield Suite 750
Elk Grove Village IL 60007
847-981-3698 |
Wilfredo R. Ramos, M.D.
5301 F Street, Suite 210
Sacramento CA 95819
(916) 453-3440 |
John Garofalo, M.D.
30 Stevens St. Ste A.
Norwalk CT 06850
203-855-3535 |
Larry R. Glazerman, M.D.
USF College of Medicine
12901 Bruce B. Downs Blvd. MDC 62
Tampa FL 33612
813-259-8500 |
Amie Napier, M.D.
Medical City Hospital 7777 Forest Lane Suite A331
Dallas TX 75230
9725667760 |
Sherri Levin, M.D.
929 Gessner Suite 2100
Houston TX 77024
713-464-4111 |
Todd A Drexel, M.D.
201 Park St
Bowling Green KY 42101
270-783-3331 |
Danilo V Herrera, M.D.
3715 Dauphin St. Suite 3B
Mobile AL 36608
257-344-5900 |
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-- January NewsletterPost Hysterectomy Fitness and Health is the theme of our January, 2012 newsletter at HysterSisters.com. Visit this link [ More]...
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