Water, Drink It!

This week's Monday challenge on facebook.com/trainervicki

Drink More Water!!!

When you FEEL thirsty, you are DEHYDRATED!!  When you eat salty or sugary foods (breads, crackers, lunch meats, soups, cookies, muffins, latte's, alcohols, anything boxed, very flavorful foods/highly seasoned foods aka just about everything!!!) they make you THIRSTY!! When you sweat, whether your outside watching a game or exercising, you lose water and need to replace it!!  (Water IS 60% of your body weight.)

Water makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, helps your blood flow, helps your organs function properly and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration,which is basically when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
So how much fluid does the average, healthy adult need? The Institute of Medicine determined that an adequate intake for men is roughly 3 liters (about 13 cups) of total beverages a day. The average for women is 2.2 liters (about 9 cups) of total beverages a day.

During Exercise:
 

“'When you’re working out, you’re more likely to be losing water, both through your breath and through sweat,' says Renee Melton, MS, RD, LD, director of nutrition for Sensei, a developer of online and mobile weight loss and nutrition programs." Most athletes, and I would venture to say the average exerciser, start out dehydrated! "If you start out dehydrated, you won’t get a good workout. You’ll get dizzy, lethargic, your muscles won’t work as well, you won’t feel as sharp mentally, and you’ll get cramps sooner."  Not to mention you'll be super exhausted afterwards!

"...water helps your body to exercise efficiently. It lubricates your entire body -- without it, you’re like the Tin Man without his oil. It’s a vital part of the many chemical reactions in the body. 'If these reactions slow down then tissues heal slower, muscle recovery is slower and the body is not functioning at 100% efficiency,' says Trent Nessler, PT,
DPT, MPT, managing director of Baptist Sports Medicine in Nashville.

By contrast, a well-hydrated athlete feels stronger and can work out longer and more effectively. 'The heart does not have to work as hard to pump blood to the body, and oxygen and nutrients can be transported more efficiently to the muscles you’re working during exercise,' Nessler says.

So, How much Water do you need?

Without Exercise:  

For men roughly 3 liters (about 13 cups or 101.75oz) 

For women 2.2 liters (about 9 cups or 74.4oz) of total beverages a day.

With Exercise: 

One to two hours before your workout, drink 15 to 20 ounces of water

15 minutes before you begin, drink between 8 and 10 ounces of water

During your workout, drink another 8 ounces every 15 minutes.

With Exercise Outdoors:

For every pound lost, replace it with 16 to 20 ounces of fluid

(1lb / 16-20oz) she suggests. In order to know this, obviously, weigh yourself before and after your exercise.  If you lose weight during the workout, drink a bit more next time.  Or make sure your urine is colorless or light yellow during the day.

Sports Drinks during a workout:  Are not necessary unless, you will be exercising more than 90minutes and especially outdoors when you will be sweating a lot, but that’s generally not necessary unless you’re working out for an extended period of time. 

In order to keep track of how much water you've had, you can carry around a gallon (128oz) water jug (people will know you drink a lot of water and not wonder why you have to use the restroom so often.)

Or you can take a water bottle from the store and determine how many times you need to fill the water bottle.  Mine holds 36oz. So I need to fill it about 3 or 4 times on a heavy sweaty workout day. (I take a rubber band off every time I fill it. See Picture)

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding. For more info on one of these situations: www.mayoclini.com search Water: How much should you drink every day?

Info found on www.WebMD.com, topic: Water Tips for Efficient Exercise

B
ottoms up!! :D