It's About Time

If you have ever spent more that 5 minutes with me, it is fairly obvious that I love fitness. I have learned so much (sometimes the hard way) in the 30 years that I have been teaching. What better way to share my passion than to start a blog and pass on the information that I share with clients on a day-to-day basis.

Sunday, May 6, 2012

Most of us know that we need to drink lots of water but knowing and doing are two different things.    Water composes more than half of our body.  Up to 75% of all muscle tissue and about 10% of fatty tissue is water.  It is also crucial within each cell to transport nutrients and dispel waste.  Without water it is impossible to sustain life without it. 

Benefits of a well-hydrated body
  • Water removes toxins and waste products from the body.
  • Water carries nutrients to the cells of the body.
  • Water regulates vitamin and mineral metabolism.
  • Water helps the body metabolize stored fat.
  • Water enhances digestion and helps prevent constipation.
  • Drinking more water can often reduce joint pain and back pain.
We should constantly be drinking all day long.  Hydration shouldn’t come when our body just feels thirsty.   That is a sign that your body is well on its way to dehydration.  During exercise, water should be your first choice.  Short sips of water are good since you don’t want a lot of excess water sloshing around.  The absorption rate of water  is better than any other drink you intake during exercise.  If you are exercising at an intense level for over 45 to 60 minutes, sports drinks are very beneficial to replace lost electrolytes.  “Contrary to popular belief, scientific evidence suggests that moderate caffeine intake does NOT compromise exercise performance or hydration status.  However, alcohol consumption can interfere with muscle recovery from exercise and negatively affect a variety of performance variables.”

It is easy to prevent dehydration with a variety of refreshing beverages, so drink up!

Hydration Hints
  • Drink 17-20 ounces of water two to three hours before the start of exercise.
  • Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up.
  • Drink 7-10 ounces of fluid every 10 to 20 minutes during exercise.
  • Drink an additional 8 ounces of fluid within 30 minutes after exercising.
  • Drink 16-24 ounces of fluid for every pound of body weight lost after exercise. 
Hint: Rehydration occurs faster in the presence of sodium, regardless of whether this is provided in a sports drink. (ACE Fitness)

Healthy water consumption can also help improve weight loss efforts in several ways.
  • Boost Metabolism
  • Appetite Suppression
  • Ease Water Retention
  • Replace Empty Calories
  • Improves Energy
Many of us still have a hard time letting go of our favorite beverages  so I thought I would attach the picture below to show you how the sugars in some of your favorite drinks not only don’t help rehydrate your body but may also sabotage your weight loss goals with lots of calories.

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