The answer may surprise you. I took a random survey to see how much water people were actually drinking throughout the day. The answers ranged anywhere from two glasses of water to 128oz (1 gallon). However, the most interesting comments were from those who did not answer with an amount. Rather than listing an amount they simply said “not enough” or “I need more”. Being honest with yourself about your water consumption is important. Let’s look at first how much water you should be drinking.
There are many tricks to figuring out how much water is good for your body. One that was stated in the survey was dividing your body weight in half and then drinking that amount in ounces was what worked for them. Then we have the old rule of thumb was 8 glasses of water per day, or drink so that you are rarely thirsty and your urine is a pale yellow. According to The Mayo Clinic, men should be drinking a minimum of 13 cups (3 liters)and women should drink 9 cups (2.2 liters) of water per day. Take a look at your average day, do you drink that amount? Less? More?
The amounts listed are minimum requirements. Requirements? For what? Keeping a properly hydrated body is essential. The human body is composed of about 60% water. Water is needed to perform daily bodily functions such as circulation, digestion and absorption, maintenance of your body temperature, creation of saliva, tears and other needed fluids. Water also helps our skin, a vital organ, too look full and younger. As your water intake decreases your skin becomes dry and wrinkles.
Dehydration is an undesirable effect of improper water replacement. It has many physical and mental side effects. Dehydration can lead to headaches, dry lips, cracked skin, slower healing process, constipation, rapid heart beat, and in some severe cases delirium. It can even alter brain and physical functions. This change in your brain functions, leaving your mood altered and your reactions delayed. Dehydration also causes a lack in physical function. You will find that you cannot perform as well not only in your work out but also in every day tasks. With your body not functioning properly your metabolism will slow down as well as your ability to lose weight. In extreme conditions it can cause depression, shock and comas.
If the amounts listed by The Mayo Clinic are required minimums, when should we be increasing our water intake? Think about times when you find yourself looking for water. Hot environments, perhaps summer, when you’re working out, when you’re sick. All of these factors and even some diseases or ailments have us parched. Please make sure to increase the amount you drink based upon the increased intensity or duration of your workout, how long you will be exposed to the heat or sun, replenishing what you have lost while ill and, of course, see your doctor to maintain proper hydration for any condition you may have.
Here are a few tricks and reminders to help you keep you hydration levels high and stay healthy.
1). Drink a glass of water with each meal and between each meal.
2). Have a glass before, during and after you exercise.
3). Eat fruits and vegetables with high fluid content as 20% of our hydration can come from food.
4). Keep a bottle of water on you at all times, in the car, in your bag, even at your desk.
5). Drink a glass of water before you go to bed and when you wake up.
Try a new one of these suggestions every week and see how you feel better as your hydration habits get better.
There’s always a lot of great articles to go through when putting together this list. Presenting info that is both informative and relevant goes along with making sure you have the best info at your disposal. Educating you and not letting you fall for some of the garbage that is out there is important. It helps in the long struggle to get rid of myths, false claims, and bad information.
One of the biggest pieces of garbage out there is the “detox.” There is no need to buy $60 juices that are marketed as some cure for weight loss or a “jumpstart.” It’s freakin juice!! Nothing special at all. Do you have a liver? Is it functioning properly? Do you have kidneys? Are they functioning? Did you answer Yes to those questions? Awesome, you have all the detox tools you need!! Yay! Here are some more useless diet claims: Diet Claims
Along those lines, we’ve often been fed nutritional advice and we take it as fact all the time because “Person A” or “Person B” said so. Advice from long ago to avoid fat, to make everything low fat is kind of why our society is in the obesity epidemic it is in. What other crappy advice have we been told? Destructive Nutrition Lies
This is an upcoming post that will likely be posted Wednesday, but a little preview is that exercise needs to be associated with loving your body, loving the feeling of your body moving. Not because you hate your body. You exercise to feel good, to get that rush of endorphins that are released when you exercise. It is no way, shape, or form punishment. It should not be punishment for that cheeseburger or those cookies. This article touches on that kind of mindset, and how exercise is becoming the next “eating disorder” Exercise Bulimia
On a lighter note, here are 15 weird fitness records. I really only heard of the plank record, the rest are kind of interesting to down right weird. Fitness Records
In honor of Easter, here are some great ideas for Easter Baskets that goes past the usual jelly beans. Easter Basket
Why do diets fail? Because in the long run, they are not sustainable. They are often restrictive, and make people miserable, or suffer. Weight loss does not have to equal suffering. Try switching your approach from restricting yourself to enjoying your food and following a nutrition plan that you can sustain that is based on healthier habits, such as swapping calorie/sugar high soda for water. The Diet Fix- Dr. Yoni Freedhoff
We’re all unique. There’s no one-size-fits all rule! Find what works for you in terms of what you eat, why you eat, how you eat, & how much you eat! Then you can start to think about when you eat. Nutrient Timing?- Precision Nutrition
I want you to take on this challenge. It seems most of us, we crap on ourselves on an almost daily basis. Take this 10 question quiz, keep your results, and then work on the challenge for the next 28 days. 28 Day Love your Body Challenge- Molly Galbraith Then start with Day 1!
Weekend Workout Tip: More is not necessarily better. Better is better. If you’re having a hard time getting through workouts, are sluggish, or just aren’t seeing results, its quite possible you are not recovering well enough. Adjust your training strategy, take a few days off, adjust your nutrition plan(maybe you’re not eating enough), and SLEEP!!
When I say sleep, I mean restful, all the way through the night 7-8 hours of sleep with ZERO interruptions!!
Green, Red, Orange, White, and Purple! All fun colors, but they’re not just for looking at. They present a guide for what kinds of fruits and vegetables to have. Each color representing certain nutrients that are unique to the color. You see, these colors tell us what phytonutrients are inside, and you want to get at least a cup of each to maximize your health. Here’s a great little cheat sheet to help you out.
There’s always conflicting information out there about what you should eat, what you shouldn’t eat. Frankly it can get very confusing, especially when there are foods that you were told were bad for you are actually quite beneficial. Here are 7 foods that make the list, with my favorite being eggs, as eggs make people panic. You’re missing out on a lot of key vitamins and mineral by skipping the yolk.
Are you stressed? Did you know that high stress levels can lead to an increase in body fat through several hormonal pathways? Its a delicate balance of several hormones, namely insulin & cortisol. The takeaway fromthis article is to manage your stress levels along with your blood sugar and by all means avoid combining high stress with high sugar crap foods.
“Greatness is never on sale” -Eric Thomas
Weekend Workout Plank 60s Side Plank 40s Dead Bug 20x Bird/Dog 20x Ab Runner 20x
Most people are focused on the result, I look at the results as a bonus. Sure I have specific goals that I’m working towards but I think the process of getting there is much more important than the end result. It’s the work that transcends, the work builds character and sharpens you. The work teaches you humility & aggression. The work strengthens you physically and mentally. The process is really what it is all about. The results…they will take care of themselves. -Adam DiBella
Switch your mentality to things you can control like behavior. Set up behavior goals, performance goals. If you take care of that, the results that you want in the end usually will take care of themselves. Focus on eating clean, focus on getting in your training sessions.