Posts tagged dehydration
What new fruits and vegetables did you try for last week's challenge? I've had a few bad ones and a few good ones, but I'm glad I tried them. This may be controversial, but I'm not a fan of jicama. Just putting that out there. Probably not the greatest timing on this challenge because a lot of places I went had signs stating they were low on produce due to the cold weather. So what is your next challenge? Drink more water. Yep, you probably knew it was coming some week and here it is. Why do I want you to do that? Dehydration keeps your body from losing fat and gaining strength after weight training because it increases stress hormones and decreases testosterone. Also, a study from University of North Carolina showed people who regularly drink water consume 200 less calories a day. That may not sound like much, but that is equal to a weight loss of 21 pounds over a year's time. You may say, but I'm already bloated I can't drink water! That is a common misconception, but the truth is when you are dehydrated the body holds onto the water and makes you bloated. With the weather being colder you need to drink even more water than normal because your body will be getting rid of more water as a part of the process that keeps your body warm. It is much easier during the summer to drink water, but make it a point to drink more water now. For the women in our boot camps in Huntsville and Madison, we encourage them to drink water every few rest breaks to stay hydrated. Some more situations that increase the need for water are: -When you fly (cabin pressure is equal to the air in a desert it is so dry) -High altitudes -When you eat a lot of salt -Drinking alcohol -Increasing your activity level -Some medications So how much do you need? Tough to say exactly, so let's shoot for 8-12 ounces an hour from the time you wake up until 3 hours before your bed time. So let's say you get up at 6 am and go to bed at 9 pm, that will get you 12 hours of water drinking time and will get you 96-144 ounces of water a day. Now I realize the whole peeing every 5 minutes is not cool and not do-able for everybody. The main thing is drink more water than you are now! Speaking of peeing the best way to know you are drinking enough water is when your urine is clear or just slightly yellow. If it looks like a neon sign, you are dehydrated. Disgusting and effective. If you need a goal, shoot for the 8-12 ounces per hour, but if you get bogged down and obsessed about that kind of thing just drink more water than you do now!
Now for your reading pleasure the American Council on Exercise's (ACE) top 5 worst fitness ideas of all time and my comments on each. 1. Dehydration A common, pre-20th century belief was that you should withhold water or you'd get too heavy or sick. Some people still try to dehydrate themselves and believe they are losing weight. I know some weight based athletes (jockeys, fighters, wrestlers) do it before a weigh-in, but you will still see people in sauna suits to this day. They are an ineffective technique at best and very dangerous at their worst. As soon as you drink some water, all that weight is coming back. You want to lose fat, not water. Plus it is hard to look cool when it appears you are wearing a garbage bag. 2. Recreational drug use during competition- In 1869 cyclists were known to use ''speed balls'' of heroin and cocaine to increase endurance. The use of caffeine, alcohol, nitroglycerin, ether, strychnine and opium also was common among athletes in the late 19th century. 1869? I would have though this happened in 1969. 3. All-potato diet- Early 20th century scientist Horace Fletcher pushed this, along with excessive mastication of food - ''chewing your way to health.'' When I lived in Ireland I pretty much did this diet. Not recommended. I chewed may way through a lot of potatoes and a loss of a lot of muscle that's about it. 4. Physics for the bowels- Applied by early 18th-century British trainers. Not touching this one. Literally. 5. Vibrating belts- Proponents claimed would shake weight off. Remember seeing these? They are trying to make a comeback. For those times when the Shake Weight is just too much of a hassle, just put on your Shake Belt. If this worked, then riding in a bumpy car would be awesome for you. What's the weirdest one you've seen or tried? You can pretend it was your friend and not you that did it.
0Hey man, guess what? It is hot. The summer heat and humidity can be extremely dangerous, with dehydration being a big part of that. Being dehydrated is a big part of people developing kidney stones as well. If I can do anything to avoid that little piece of misery I will do it. Do you know the signs of dehydration? Here are a few to look for. -Dry lips -Dry tongue -Muscle cramps -No energy -Dark urine -Thirsty By the time you feel thirsty, it is too late you are already dehydrated. The easiest way to tell if you are properly hydrated is if you have clear or very light yellow urine. I said the easiest, not the most attractive way to tell. So let's go over a few strategies to help prevent getting into trouble this summer with the heat. 1. Eat more fruits and vegetables. Fruits and vegetables can help you stay hydrated due to their high water content, plus make you feel a ton better. Don't believe me? Ever heard of a little something called watermelon? Now what's up? 2. Drink water throughout the day. This one is especially if you are going to be exercising. you can't make up for lost time by chugging a bunch of water right before your workout. Not good. How much water are you drinking during the day right now? It's in the high 90's with 90% humidity where I live. Try doubling your current water intake if you are going to be exercising outdoors. You're not going to die from drinking too much water just because some lady did when she chugged too much water and did not go to the bathroom. You will go to the bathroom. Oh yes you will, but it's better than going to the emergency room due to heat stroke. 3. Cut down on caffeine and alcohol. Anything that is taking your precious water levels away is not good. If you are going to drink coffee or have a few beers, match each drink with a glass of water. 4. Wear loose, light clothing. I know you love that skin-tight, cotton Kermit the Frog shirt but we need something that breathes baby! If you are holding in all that heat and not letting it escape through the fiber in your clothing you are going to overheat. 5. Listen to your body. Not the time to be a tough guy/girl. I'm all for pushing yourself and digging down deep during exercise but you have to be smart about it. Live to fight fat another day.