Entries Tagged 'hydration' ↓
June 3rd, 2008 — fad diets, goals, healthy eating, hydration
We all know that fad diets are a bad idea and rarely work, but it is so easy to get swept away by their claims that many forget this. Who doesn’t want to lose ten pounds in a few days? The problem is, these diets not only are not effective over the long term, but they can actually end up harming your body. It’s no good being thin if you’ve wrecked your health in the process. Instead of picking on individual name diets, we’re going to cover the techniques that need to be avoided for weight loss. New and very similar diets pop up all the time, so it’s best to focus on their methods.
1. Lose ten pounds in a weekend with special drinks.
This is an incredibly popular diet that many people swear by. Yes, it works, and most see a weight loss of around 5 to 8 pounds. However, the reason that it works is that it sucks all of the water out of your system and basically acts like an incredibly powerful laxative. This diet is one that should be avoided simply because its side effects are so dangerous. Thousands of people have managed to become severely dehydrated as a result of these diets. In addition, since it’s only water weight that you’re losing, those pounds are going to creep right back on the minute you start eating normally again.
2. Starvation diets.
Although these diets produce almost instant results, they are incredibly damaging to your metabolism and your brain. When your body goes into starvation mode your metabolism actually slows down - it does not speed up. This means that once you return to eating normally, you’re going to gain even more weight than before. Your body needs food, plain and simple. Your brain cannot function properly without the right kind of fuel. Starving yourself is the worst way to lose weight.
3. Diets that focus on one type of food.
Soup, cabbage, you name it, eating one food only is not a smart idea. Your body is built with an internal balancing system that requires the right percentage of fats, proteins and carbs. By depriving yourself of this balance, your body will eventually rebel and demand, usually through insanely strong cravings, the food that it needs. Again, you may see quick results initially, but they won’t last long.
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May 19th, 2008 — Hyponatremia, hydration, water
This article is slightly contrarian please understand your own personal experience and consult with your doctor to figure out what is right for you.
Most everyone agrees that drinking water is an important component to weight loss. However, there are some dangers that drinking too much water can pose to your health. While it is important to stay hydrated, you’ll need to make sure that you are drinking the right amount of water.
First, water is very helpful when it comes to making your stomach feel full and keeping you from feeling unsatisfied. However, this leads many people to drink too much water, especially at first. In addition, if you’re drinking too much water to keep from eating, you won’t be shrinking your stomach, so it will keep thinking that it needs to be filled up.
A good rule of thumb to follow when it comes to deciding how much water you really need is to take your weight, divide it half and use this as a guide to how many ounces of water you really need. I weigh 356 currently which would equate to 178 oz a day (or ~22 8 oz glasses) with this rule of thumb. For, a 100 lb woman this rule of thumb is 6.5 8 oz glasses a day. As you can see rule of thumbs are pretty worthless. Consult your doctor for what level is right for you.
However, if you will be doing any sort of strenuous exercise, or if it is currently hot, you will need to increase your water intake a little bit to make sure that you do not become dehydrated. In this case, you may want to add an extra eight or sixteen ounces, or more, depending on how much you sweat.
Many people do not realize how much water they really get, especially when it doesn’t come from a glass or a bottle. If you eat soup, you’re getting quite a bit of water. Even soda contains a lot of water and in some cases, it may be 99% water. While this is great for keeping you hydrated, you may be overdoing it, especially if you are already drinking your eight glasses of water a day. CNN recently ran a story calling into question the conventional wisdom of 8 glasses of water a day.
Why is it so important to make sure that you don’t get too much water? People have actually died after ingesting too much water thanks to what is known as Hyponatremia. In plain English, this occurs when you drink so much water that your system becomes overloaded and your blood thins out too much. While it can take some people more than a gallon of water ingested in a short period of time to reach this stage, others may be more susceptible.
Check with your doctor to see what they feel is a healthy amount of water for your unique needs. They will be able to give you a better idea of your water requirements and they can educate you on the dangers of drinking too much water.
In short, water is very important and it can be very useful when you are trying to lose weight. However, too much of a good thing isn’t good either. As with many things in life, the key is to find the right balance. When you find this, you’ll be well on the road to healthy and safe weight loss.
Please remember the Importance of Maintaining Adequate Hydration.
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May 15th, 2008 — blood pressure, cardiovascular, exercise, goals, heart, hydration
If you want to get on the road to a healthy and full life, you need to focus not only on losing weight, but also doing exercises that are going to benefit your most powerful organ, your heart. It may be tough at first, but it’s important that you don’t get discouraged. Start out slow and keep your goals in mind. Whether you need to reduce your cholesterol or lower your blood pressure, combining these tips with a healthy diet can get your body and your heart back in shape. Just make sure to hydrate!
Run
Let’s get started with the first exercise that is probably the best for your heart. Running combines all of the essential ingredients into one exercise. You’re getting your heart rate up, you’re using all of your muscles and you’re building endurance. The problem is, if you’re pretty out of shape, running can be very difficulty. For those with knee problems or joint issues, running may not be an option. However, there are low impact ways that you can still get the benefits of running without hurting yourself.
Walk
Start out by walking for ten minutes at a slow pace. After this period of time elapses, walk fast for five minutes. Go back to walking slow for ten and this time, when you’re done, jog for five minutes. This is the easiest way to start burning calories and just about anyone can do it. After the five minutes of jogging are done, go back to walking slowly for ten minutes. Repeat until about an hour has gone by. You’ll have gotten your heart rate up and you’ll have burned plenty of calories. You can gradually start increasing the amounts of running time as you get stronger.
Aerobic Workout
Next, aerobic exercise is also well suited for keeping your heart healthy. Again, you’re probably going to need to start off slowly. It may be a bit difficult at first, but you can gradually increase your workout times to around 30 to 45 minutes a day. That’s your target goal, but if you think you can do more, go for it! By reaching your target heart rate every day, you’ll be not only helping your heart, but you’ll also be improving your metabolism.
Swim
If neither of these sound like something you want to try, or you have joint problems, the next best thing to do is to try aerobic swim classes. Your joints won’t have the stress and you’ll still be working that heart muscle. You can usually find a water aerobics class at most gyms or even at your local YMCA. If you can’t find one, just go to your indoor pool at the gym and try some exercises on your own. It’s a lot easier to get started in water and you’ll be able to build up your strength a lot quicker.
Your heart is the most vital organ you have and you need to treat it right. The good news is, even after a lifetime of abusing it, getting started on an exercise plan right now can help you undo that damage and provide you with some great benefits as well.
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May 12th, 2008 — basketball, competitiveness, exercise, hydration
So I was feeling pretty good and decided I wanted to try to play some basketball at an open gym. I need to exercise and having spent the better part of 15 years playing basketball at a high level relative to my age I thought it would be an good way to get some exercise.
The open gym was a bunch of guys 30+ years old. Some were still decent, some looked and played as if they might have been good high school ballers. It was a half court game and the level of basketball seemed just about right for my first game of basketball in over a year…
The first 4 or 5 games I missed about 15 point blank shots. I got only 1/4 the rebounds I should have. It was a pretty pathetic display of basketball for a guy 6′10″, but I did throw a few sweet passes. I was adequately hydrated and had eaten a few almonds before playing. I got a great deal of exercise.
The last 2 games I played I started to be a more comfortable… I made a few shots and got a few more rebounds. I am looking forward to going back on Wednesday and I think I have found my form of exercise M-Th. 1/2 court basketball M/W and volleyball T/Th. I still have around 100 pounds to go, but I am fast approaching a weight where in the past I played some decent ball.
All in all a successful first step.
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May 12th, 2008 — alternative ideas, exercise, hydration, moderation, potassium, sodium, water
Summer is almost here and if you’re trying to get healthy and start exercising more, there are plenty of reasons to get discouraged and stop. If you’re not used to exercising in hot weather, it’s also very easy to get sick. Let’s look at some ways that you can keep exercising, even if the mercury is rising.
First and foremost the key to successful exercise in the warmer months is to get plenty of water. You’ll be sweating more and you can dehydrate much more quickly. But you can’t stop with just water. You’ll also need to make sure that your potassium and sodium levels are good so that you have enough energy to keep going. Sports drinks are a good solution, but they do contain some sugars. Try to find the lowest calorie option and make sure that you drink it before, during and after your exercises. A salty snack is a low calorie option; like five almonds before exercise.
In order to avoid getting overheated while you’re exercising, you’re going to need to modify your plans a little bit. For example, if you usually walk or run in the afternoon, it is a good idea to try this in the early morning or early evening. It will be much cooler and you won’t have the sun beating down on you. If you live in a really hot climate, try to find some creative ways to get your walking in without withering.
In this case, you can go to a mall where they have air conditioning and get your walking in while you’re inside. This is a very safe way to get your exercise done no matter how hot it gets outside and it is also useful during summer storms or inclement weather. Even if you’re not used to walking or you normally do other exercises, adding in some walking in a mall can be a great substitute when it’s too hot out.
If you normally exercise in a gym that is climate controlled, you shouldn’t have too many problems with the heat. Again though, you’re eventually going to have to go outside and you’ll need to make sure that you didn’t deplete your body’s store of water and nutrients. Just because you exercise where it’s cool doesn’t mean that you can skip proper hydration.
If your home or gym is not climate controlled, it can be pretty tough to want to go and get even hotter. Place a fan near you to help the air temperature feel cooler while you exercise and make sure that you don’t overdo. Break your workout up into five or ten minute blocks and allow yourself a breather in between. This will help you avoid getting overheated.
Summer exercise isn’t easy and in most cases, it’s even more difficult than trying to get fit during the winter months. However, by staying safe and keeping hydrated, you can ensure that you’ll stay on your exercise plan no matter what the weather throws at you. Just remember - hydration and moderation is key.
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