When exercising the general rule is to drink 24 ounces of fluid, especially water, two hours before exercising, followed by 8 ounces of water or sports drink (Gatorade) for every 20 minutes during your exercise.
Be on the look out for signs of heat-related dehydration, which include muscle cramps, fatigue, dizziness, nausea, and a sudden cessation of sweating. If you experience any of these findings, stop exercising and immediately drink some cold water.
Example of Flavored Water
Here’s what to look for — and what to avoid.
1. Check the calories
Real water has zero calories. Always check the packaging label to see if a so-called water beverage has calories.
2. Watch out for sugar
Some so-called water drinks include sugar, fruit juice or other sweeteners. So, be sure to check the total carbohydrates and sugars on the nutrition label.
Your drink is only real water if the total carbohydrates and sugars are listed as 0.0 grams.
Over time, drinks with a lot of sugar and/or caffeine can lead to dehydration as large amounts of sugar and caffeine act like diuretics.
3. Don’t be fooled by added vitamins, minerals or fiber
It’s okay to occasionally drink a beverage with added vitamins, minerals or fiber. But beware: beverage companies often market these nutrients to trick you into thinking you’re getting something healthy — and to make you overlook the unhealthy parts of the drink, such as sugar.
Keep in mind that you should get your nutrients from fruits, vegetables, whole grains, healthy fats, and lean protein whenever possible — not from drinks.
4. Electrolytes aren’t usually necessary
Many drinks promise electrolytes and improved athletic performance. But in most cases, your body doesn’t need to replenish electrolytes unless you’re doing aerobic or outdoor activity for longer than 60 minutes. Regular water should provide the hydration you need.
My advice
Whenever possible, opt for filtered tap water. Not only will you save money; you’ll also reduce your exposure to toxins like Bisphenol-A (BPA), which may get into water that’s sold or stored in plastic bottles. Play it safe by keeping your filtered tap water in a glass container.
Try to drink at least 64 ounces — or 8 glasses — of real water each day. Your body needs this much water to stay hydrated and work efficiently. And, it helps you feel full longer so that you eat less and maintain a healthy weight. Research suggests that replacing sugary drinks with water may help you shed a few pounds.
Don’t like water? Cut up berries or an orange, lime or lemon and put them into your water for extra flavor. Added bonus: you’ll get some disease-fighting vitamins and antioxidants.
Bottom Line: Water is the elixir of life. Drink lots of it, especially filtered tap water and avoid the marketing hype of flavored waters. Drink up.
This blog was modified from an article by Mary Ellen Herndon, a dietitian at The University of Texas MD Anderson Cancer Center. The article appeared in Dr. Kevin Pho’s blog, http://www.kevinmd.com
Cover of Lululemon carrying bag
I seldom go shopping but I did visit Lululemon Athletica with my wife and I was very impressed with the carrying bag that was given to each shopper. I would like to share the wisdom on Lululemon with my friends, family, and followers.
That which matters the least should never give way to that which matters the most.
Drink FRESH water and as much water as you can. Water flushes unwanted toxins from your body and keeps your brain sharp.
Practice yoga so you can remain active in physical sports as you age.
Listen, listen, listen, and then ask strategic questions.
Your outlook on life is a direct reflection of how much you like yourself.
Life is full of setbacks.
Write down your short and long-term GOALS four times a year. Two personal, two business and two health goals for the next 2, 5 and 10 years. Goal setting triggers your subconscious computer.
Visualize your eventual demise. It can have an amazing effect on how you live for the moment.
Jealousy works the opposite way you want it to.
Breathe deeply and appreciate the moment. Living in the moment could be the meaning of life
Do one thing a day that scares you.
Take various vitamins. You never know what small mineral can eliminate the bottleneck to everlasting health.
Dance, sing, floss and travel.
Do not use cleaning chemicals on your kitchen counters or floors. Someone will inevitably make a sandwich on your counter or a baby will crawl on the floor.
Creativity is maximized when you’re living in the moment.
Children are the orgasm of life. Just like you did not know what an orgasm was before you had one, nature does not let you know how great children are until you have them.
Friends are more important than money.
Don’t trust that an old age pension will be sufficient.
Live near the ocean and inhale the pure salt air that flows over the water, Vancouver will do nicely.
Stress is related to 99% of all illness.
A daily hit of athletic-induced endorphins gives you the power to make better decisions, helps you be at peace with yourself, and offsets stress.
Wake up and realize you are surrounded by amazing friends.
Observe a plant before and after watering and relate these benefits to your body and brain.
Coke, Pepsi and all other pops will be known as the cigarettes of the future. Colas are NOT a substitute for water. They are just another cheap drug made to look great by advertising.
SWEAT once a day to regenerate your skin.
Choose a positive thought. The conscious brain can only hold one thought at a time
Communication is COMPLICATED. We are all raised in a different family with slightly different definitions of every word. An agreement is an agreement only if each party knows the conditions for satisfaction and a time is set for satisfaction to occur.
Nature wants us to be mediocre because we have a greater chance to survive and reproduce.
Mediocre is as close to the bottom as it is to the top, and will give you a lousy life.
Move your body and your heart will follow.
DO IT NOW, DO IT NOW, DO IT NOW! The world is changing at such a rapid rate that waiting to implement changes will leave you two steps behind.
lululemon athletica was formed to provide people with components to live longer, healthier and more fun lives. If we can produce products to keep people active and stress-free, we believe the world will become a much better place.
Did you know that water makes up about 65% of a person’s total body weight. After oxygen, there’s nothing more important to our survival than water.
Dehydration
The primary mechanism that we maintain our proper hydration is through thirst. Thirst serves two functions: 1) to regulate the volume of water within our bodies and 2) to control the concentration of various salts like sodium and potassium within the body. Fluid is lost through urination, skin loss by sweating, respiration, and a small amount in the feces, unless someone has diarrhea and then a significant water loss may occur. If there is a loss of water by any of the above routes or if the concentration of the salts in the blood stream increases, then the thirst mechanism kicks in, which is a strong drive to consume more fluids.
How much water to drink every day?
You have heard from early childhood that you need to drink eight, eight ounce glasses a day. This is probably a myth that is perpetuated many years ago from the Food and Nutrition Board, which estimated that the average total fluid loss each day was 64-80 ounces. The Board did not mention that 20% of our intake of fluid comes from food. Therefore, you don’t have to consume all of your total intake as water.
In addition to thirst, the color of your urine will serve as an indicator of your state of hydration. If you are dehydrated, your urine will be dark and yellow. This is a sign to increase your water consumption and the urine will turn to white or light yellow, which is sign of adequate hydration. If you are in a hot environment or participating in sports and are sweating, you will want to check the color of urine when you complete the workout or sports event. If the color of your urine is dark, you know you are dehydrated and you need to consume more fluids. Athletes can lose up to two quarts of fluid through sweat each hour. So whenever you are in warm or hot environment and you are losing lots of fluids by sweating, you must make an effort to consume more fluids.
What about sports drinks
A sports drink beverage is designed to help athletes rehydrate when fluids are depleted after training or competition. Ideally the sports drinks are intended to replace the electrolytes that is lost in sweat during exercise and sporting events. Sports drinks usually contain a lower electrolyte concentration than found in sweat and can actually worsen the dilution of electrolytes. It is far easier to drink water and a salty snack.
Caffeine-Culprit or Cure ?
There is a myth that drinks with caffeine are dehydrating. The truth is that caffeine serves as a weak diuretic and promotes an increase in urine output and the fluid intake will more than compensate for the diuretic effect of the caffeine. Like most things in life, anything in moderation is acceptable and this includes caffeine.
What about bottled water?
Millions of Americans are drinking bottled water. $22 billion is spent each year throughout the world on bottled water. Bottled water, although up to 1,000 times the price of tap water, may be no safer, or healthier than tap water. A gallon of bottled water is $3.84\gallon making it as expensive as gasoline. In addition to the expense, 1.5 million tons of plastic are used to bottle water and toxic chemicals can be released during the manufacture and disposal of the bottles. Studies have confirmed that microbes, pesticides, and solvents have been detected throughout groundwater supplies, and have subsequently found their way into bottles.
The Environmental Protection Agency checks the water that is consumed by the public. In the United States the quality of the water is very safe. If you live in an area and drink well water, you will want to have the water checked for contamination on a regular basis. A number of private water wells sampled in Louisiana showed potentially unsafe levels of arsenic, volatile organic compounds (VOCs) and pesticides, as well as secondary contaminants in standard system tests for pH, hardness, alkalinity, dissolved solids and manganese.
Bottom Line: Water is truly the elixir of life. Avoid dehydration by checking out the color of your pee. For the most part, tap water tastes just as good as bottled water and is a whole lot cheaper. Drink up!
