All living things depend on water to stay alive. Water is a unique substance that is not only essential to human life, but can work as a great cleanser both inside and out.
Water, the most abundant and most important nutrient in the body is as essential to life as the air we breathe. Since all body functions are dependent on water, it is evident that water is important for general physical fitness.
It is the only substance that exists naturally as a solid, a liquid and a gas.
It is the only liquid that expands when it freezes.
As many of you may already have learned, the human body is 60 percent water by weight.
We clean the outside of our bodies with water, as well as our insides. Water helps flush out impurities in the body. People who participate in detox drink a lot of water. Some add non iodized sea salt to the water, others flavor it with a bit of lemon or lime.
Some people who practice a paleolithic diet stop using soap and shampoo, sticking strictly to water. Many swear they’ve never had softer hair or skin! If one really wants to be energy efficient in ever sense of the word, you can get something called a solar water bag. The bag will give you free and easy warm water. They are just black water bags with a shower nozzle on the end. Place in the sun through the day and you will have warm or even hot water.
When you have warm water, you can place it in a basin and use a soft cloth with or without soap to wash yourself.
Campers and RV travelers are frequent users of this method of bathing.
Basic water great cleanser for just about anything.
Did You Know?
Most fresh water on Earth is stored as ice in glaciers and ice sheets.
Sports drinks are meant to replenish fluids and nutrients lost during exercise.Â Their combination of fluids, carbohydrates, sodium and potassium makes them an ideal activity drink. The are great for people working out for more than an hour, or for less than an hour but very intensely. You can sip on the during your workout. Or you can indulge after your workout.
If your exercise level meets these levels, hydration basics say indulge yourself wisely with a sports drink. However, sports drinks may not be the best choice for low-intensity or short-duration workouts.Â For a brisk 20 minute walk or other short or low intensity activity, water is the best choice. Hydration basics 101!
Sports Drinks Content
Sports drinks can contain a few ingredients that aren’t necessary for a low-intensity workout. Hydration basics lend the following advice.
Sugar: Sugar is a key ingredient in most sports drinks. It’s an ideal way to get carbohydrates to working muscles. But if you’re trying to lose weight, an extra two to five teaspoons of sugar may not be a smart choice. We are talking about an 8-ounce serving. Most bottles are now double that size, so double the sugar.
Sodium. While helpful for higher levels of activity, most of us don’t need an extra dose of sodium. You want to keep your eye on sodium content. Another hydration basics 101 practice.
A recent polling of sports enthusiasts rates the following among the best sports drink choices nutritionally:
G2 Low Calorie Electrolyte Beverage Mix, FRUIT PUNCH Flavor
G Gatorade Series 02 Perform Thirst Quencher Orange
Gatorade riptide rush powder drink>
Gatorade Sports Drink, Cool Blue
Energizing Energy Drinks
Energy drinks are popular among athletes because of their energy boost of caffeine. Science supports that caffeine may enhance athletic performance. However, with claims of providing the caffeine equivalent of a cup of coffee, drinks like Monster, Red Bull, and Rockstar are popular as an every day drink. Often you’re getting a lot of sodium and sugar along with your caffeine jolt.
These aren’t drinks recommended for consumption on a regular basis, but if you feel like an occasional boost, there’s no harm in indulging. Environmental Nutrition rates the following among the best energy drink choices nutritionally:
We have all heard it over and over. Drink your H2O! Since our body is made up with more H2O than anything else, it makes perfect sense that this is important.
85 percent of your brain is water.
The human body is nearly 70 percent water.
Waste filtered through our kidneys is dissolved in water.
If we cannot have water, we will be poisoned.
Each muscle in our body is nearly 80 percent water.
Including your heart muscle.
Tip for Weight Loss
Remember that it takes 20 minutes for your brain to register fullness. While you are eating, focus on eating slowly to give your body the time it needs. Put down your fork after a bite or two and drink some water. This will not only help you get your daily quota, but will help you feel satisfied with less food intake.
Hydrate with Fruit
Many fruits contain a lot of water. Take the obvious one, for example – watermelon. Watermelon is a sweet and healthy way to hydrate. It is a terrific source of the antioxidant, lycopene and vitamins C, A, and B6. It also contains a lot of water — a great way to keep hydrated in the hot sun! One cup of watermelon contains about 60 calories, zero fat, and counts as one fruit serving.
Food for Thought
Check out the calorie content in the following beverages. Couldn’t you replace one of these with a tall, cool glass of H2O?
Starbucks Venti Cappuccino. A 20 ounce serving equals 200 calories.
Burger King large Coke. A 32 ounce serving equals 310 calories.
After being asked by someone, I asked my Doctor why people need to urinate so much at night time. Imagine my surprise when this simple question led to a heart attack discussion!
Answer from a Cardiac Doctor
Gravity holds water in the lower part of your body when you are upright (legs swell). When you lie down and the lower body (legs and etc) seeks level with the kidneys it is then that the kidneys remove the water because it is easier. This then ties in with the last statement!
We all know you need your minimum water intake to help flush the toxins out of your body, but this was interesting. That led to too much water retention being connected to heart attack.
Drinking water at a certain time maximizes its effectiveness on the body:
2 glasses of water after waking up helps activate internal organs.
1 glass of water 30 minutes before a meal helps digestion.
1 glass of water before taking a bath helps lower blood pressure.
1 glass of water before going to bed avoids stroke or heart attack.
We can also add to this… The Physician told me that water at bed time will also help prevent not only a heart attack, but night time leg cramps. Your leg muscles are seeking hydration when they cramp and wake you up with a Charlie Horse.
So here you have even more reasons to drink water! If you find water bland, which many of us do, try flavoring it or purchasing it flavored.
Pour water…because your body needs water. There are lots of recommendations out there that we don’t drink enough and that you ought to drink more. We patiently lug around our huge glasses of water and sip away all day long. Does it help you lose weight? Are you getting enough? Are American’s dehydrated? Does it make you feel full? Or sleepy?
What we know is that your kidneys love to make diluted urine. You are getting enough fluids if your urine is clear. If your urine is yellow, you are getting a little dry and your body is conserving water by concentrating your urine. If your urine starts to have a burning quality and looks darker, you are likely very dehydrated.
It has been known and measured that eating lots of salty foods, or a large meal will make you shift fluids into your gut to process all that stuff. Your body puts into your small bowel the equivalent in fluid volume of about 70 percent of your body weight each day. Then it absorbs it back. Beginning to see the need to pour water?
Pour Water to Aid Digestion
Pour water. Pour lots of water! To digest properly, you need lots of water to work with. And if fluids are in your intestine, they aren’t in your blood stream circulating to your brain. A large salty meal will make you feel sleepy. Being a little dehydrated or tired may very well be a sign that you are a little dry. Try it. If you feel fatigued and worn out, a large glass of water will often, by itself, feel like a pick me up.
In hot weather, you can get quite dry just by the sweat you make without being aware of it. You can avoid heat stroke completely by drinking ahead of time.
Less Soda Equals Caloric Savings
Sugared sodas and fruit juices are very popular these days, yet 50 years ago virtually no one drank any sugared drinks. Now, estimates say we drink about 400 calories a day in sugared fluids, which comes out to about 9% of our total calories. When you drink calories, you don’t feel it is food so if a person replaced the sugared beverage with water, in one year at a time, those extra calories can add up to as much as 40 pounds a year.
Notable Note on Soup:
Soup doesn’t have the same effect, though. In fact, eating a soup course in a meal will reduce your total calories. Why the boundary between soup and liquid fruit juice, we can’t say. If you enjoy drinking full sugar soda for the caffeine effect and need to cut some calories, drink coffee instead. It’s a great chemical. No harmful effect to most people and lot’s of research to show it.
And now, soda is getting expensive. The costs are sky-rocketing. Packages get smaller and manufacturers must keep up with all the regulations. In fact, the government regulations are part of the reasons costs are soaring all the time. The more regulation, the more the manufacturer has to spend to market their product. Don’t think they’re going to absorb those costs. No…they won’t. We (the consumers) do.
Here is your crash course on beverages to help you understand the health issues regarding beverages. Not to mention the practice to pour water instead of soda. Maybe we can convince you to cut back, even just a bit, on soda and sugary juices and swap it out for tap water. By doing so, you’ll also cut back on your grocery bills.
A lot of people are walking around in a state of mild dehydration without realizing they are.
Our thirst mechanism is poor to begin with; it does not kick in until one to two percent of your body weight is lost as fluid. Even slight dehydration – a loss of one to two percent of body weight as fluid – may make you feel tired or lethargic. The lack of water can lower your blood volume, which means not as much blood gets to your brain and your heart has to pump harder.
Think ahead about when you are going to drink, just as you would with your meals. Carry a water bottle with you. If you are sedentary, aim for at least nine cups of water per day; if you are active, closer to 12 cups.
You can also increase your water intake by eating lots of soup, fruits and vegetables. Whatever you do, learn the signs and symptoms of drinking too little water.
Water, Water Everywhere
There is no excuse for drinking too little water!
You can survive for a month without food, but only a few days without water.
Water is the most important nutrient for active people.
When you sweat, you lose water, which must be replaced. Drink fluids before, during and after workouts.
Water is a fine choice for most workouts. However, during continuous workouts of greater than 90 minutes, your body may benefit from a sports drink.
Sports drinks have two very important ingredients: Electrolytes and carbohydrates.
Sports drinks replace electrolytes lost through sweat during workouts lasting several hours.
Carbohydrates in sports drinks provide extra energy. The most effective sports drinks contain 15 to 18 grams of carbohydrate in every 8 ounces of fluid.
In summery, you don’t have to drown yourself. Just try to be sure you aren’t drinking too little water for a well hydrated body.
Over-hydrating (drinking too much) can lead to a condition called hyponatremia. This is serious and sometimes deadly. Hyponatremia is a metabolic condition in which there is not enough sodium in the body fluids outside the cells. Exercise-related hyponatremia is thought to be caused by ingesting too much liquid, both before and during exercise.
Sodium is found mostly in the body fluids outside the cells. It is very important for maintaining blood pressure. Sodium is also needed for nerves and muscles to work properly.
When the amount of sodium in fluids outside cells drop, water moves into the cells to balance the levels. The result is the cells then swell with too much water. Although most cells can handle this swelling, brain cells cannot. Brain swelling causes most of the symptoms of hyponatremia. Hyponatremia is the most common electrolyte disorder in the United States. Anyone who drinks too much without adequately replacing the sodium that is naturally lost in sweat risks hyponatremia. Certain athletes and fitness buffs should be especially careful to avoid hyponatremia, including:
Those who exercise for more than 4 hours.
Exercisers who also practice a low-salt diet.
Marathoners and triathletes just beginning to train and tend to be over zealous about hydration.
The “salty sweater” – someone who’s skin and clothing becomes caked with a white residue after exercising.
In simple terms, hyponatremia is usually caused when a person drinks too much water, which results in electrolytes being flushed from your blood. A safe and healthy way to reduce the risk of developing hyponatremia is to consume a sports drink instead of water. Other causes of hyponatremia include:
Congestive heart failure.
Diuretic medications, which increase urine output.
Syndrome of inappropriate anti-diuretic hormone secretion (SIADH).
Hyponatremia can result in seizure, coma, and even death. Seek emergency treatment if you think you are showing symptoms of hyponatremia. In most cases, treatment includes an intravenous solution of a concentrated sodium solution, a diuretic medication to speed water loss and an anti-convulsive medication in case of seizure.
This is great information to know, especially if you drink a heap of liquids.
Did you know that in water, that simple substance called H2O, you have a powerful tool that can increase your muscle contractile strength by 10 to 15 percent? And it can increase your capacity for prolonged aerobic exercise by 20 to 30 percent? It’s true. What’s more, in water we have a substance that is totally legal and has absolutely no side effects.
Water for fitness can also help you burn fat more efficiently and increase muscular development. If you are even slightly dehydrated and you have an average 8 ounce glass of water, your results and performance will improve instantly. Did you know? Most people are walking around in a constant state of semi-dehydration!
The 8 to 10 Advice of Water for Fitness
Most everyone has heard the advice at some point that we should all drink 8 to 10 glasses of water daily – but do we? No, most of us do not. Inefficient water intake can have subtle but very negative effects on fat burning efforts. Have you ever awoken in the morning, after what was a fairly good night’s sleep, yet still felt groggy? You could be dehydrated. In fact, hangovers are partially caused by dehydration, a result of the diuretic effects of alcohol.
Mid-day fatigue can also be caused by mild dehydration.
The effects of dehydration are very subtle – they sneak up on you. By the time you do notice them, you are already dehydrated. Usually we don’t even associate these effects with a lack of water. Instead, we just think perhaps we didn’t get enough sleep or are over-worked. As you can see, dehydration is an aspect of nutrition that is easily overlooked. Without adequate water for fitness, nothing in your body could function properly. Water is the most abundant nutrient in your body.
Approximately 60-70 percent of your body is comprised of water.
Your blood is made up of about 90 percent water.
Your muscles are about 70 percent water.
Your bones are 20 percent water.
Water is necessary to regulate your body’s temperature, to transport nutrients, and to build tissues. Water is required for joint lubrication, digestion, circulation, respiration, absorption, and excretion. Without water, you would die in a matter of days.
Water for Fitness and Fat Loss
You need water to lose fat. Why? Because one of the important functions of the kidneys is to eliminate toxic waste products from you body through your urine. When you are dehydrated, your body has an instinctive reaction to hold onto whatever water it does contain. Obviously, if you are retaining the water in your body and that water contains toxins, you are also retaining the toxic substances. So now your liver is going to attempt to help with the overload – but! When your liver helps with fluid retention, it cannot do it’s main job properly, which is to burn body fat efficiently.
The Old Wives Tale
Contrary to a common belief that drinking water makes you retain water, the more water you drink the more your kidneys will flush the water out of your system. This actually results in less water retention.
Since dehydration effects are not felt until you are actually dehydrated, it’s a good practice to sip on water all day long. Feelings of thirst are not a good indicator of your level of hydration. For intense workouts, make it a habit to drink heavily before, during and after.
Beyond the Tap
Water need not just come from a tap or bottle; you can get water from food sources, as well. For example, fruits and vegetables are as much as 75 to 90 percent water. Even meat is at least 50 percent water. Beverages such as fruit juice and sports drinks are mostly water. Nutritionists do not agree on whether or not these water sources can be included in recommended daily water intake amounts, so it is still a good idea to get as much as you can from pure, liquid water, but these are good additions for water and nutrient sources.
We’re about to share with you two powerful weight loss weapons. It is the coming together of fat burners and water.
A lot of people beginning a diet decide to go the jump start route and take fat burners. They rely on them to help knock those first few pounds off of their body. This is a smart way to go, because fat burners can definitely be very helpful in dropping pounds off that scale.
In addition, a good diet and an exercise schedule are always important to any weight loss program. But don’t underestimate the importance of water as a part of this diet.
A lot of people know they need water. They think they should be drinking more because they are exercising and going to be sweating a lot. But there are more reasons.
Weight Loss Weapons: Water has many benefits to the body when you are trying to lose weight.
Weight Loss. One of the jobs of water in our bodies is to flush out things that body doesn’t need. This can include the byproducts of fat that the body is breaking down.
Toxin Removal. From toxins that your body creates such as lactic acid from exercise to toxins that you take in from the food you eat and the air around you, your body is always trying to remove clear out built-up toxins.
Appetite Suppressant. When you drink water you fill up your stomach, which means that there is less room for food. Water acts as a natural appetite suppressant.
Health Protection. Having enough water in your system helps your body fight off germs and illness. The water flushes nasty toxins out of your body as soon as they try to take hold, increasing your immunity.
Delicious cheese, with all its wonderful variations and ways of using it; how does anyone cover all the wonders of cheese? I hale from Wisconsin, which is known as cheese country.
One of it’s main nutritional factors is calcium, as most of us are aware. But a factor many worry about is the fat content in cheese. But fat “is where its at” with cheese and reduced fat varieties abound.
The fat in gives it the smooth texture we prefer. Exceptions, like ricotta, Camembert and brie have higher water content and less fat. However; when too much fat is removed, it can give it an unpleasant, rubbery texture. Low fat cheeses do not have a long shelf life due to their increased water content. In truth, you are just paying for more water.
Did you know?
It takes eight pounds of milk to make one pound of cheese.
One ounce equals as much fat and protein as one cup of milk. It is a concentrated source of cholesterol and saturated fat. One ounce is one standard serving size.
In its natural state is the best for our health.
Chemicals are used to alter cheeses. These chemicals are also used for making cement, bleaching clothes, producing cosmetics and rust-proofing metals.
Tip: Prevent mold from forming on cheeses. Store cheeses in a sealed container with two lumps of sugar.
Nutty Fruit and Swiss Salad
Combine one-diced peach, 1-cup blueberries, one small diced apple, 2-ounces low fat Swiss cheese cubes and 1/2-ounce walnuts halves, chopped.
Quick Cheesy Breakfast Idea
Melt a slice of one of your favorite cheeses over a toasted bagel or English muffin for a quick, portable breakfast
Replacing mild Cheddar with sharp boosts the flavor enough so that you can cut the amount of full fat Cheddar called for in a recipe without losing flavor.
The Top Five
Blue (Bleu): Noted for its white and blue-streaked markings, blue cheese has a soft and often crumbly texture. Available in various shapes. One ounce equals 40 calories.
Brick: A softer, yellow cheese available in slightly, soft-medium firm texture. Commonly available in sliced, and brick forms.
Brie: Has an outer edible white coating and a mild-strong creamy inside. Originally from France, brie is available in wedge and round shapes.
Camembert: Reputed to be the favorite cheese of Napoleon, Camembert cheese has a soft, yellow inside. Its outer coating is also edible and is usually a grayish-white color. This cheese takes from four to eight weeks to ripen.
Cheddar: Normal color is white to medium-yellow. Mild to very sharp taste. Firm smooth texture. Comes in numerous shapes and originated in England. One ounce equals 105 calories. Artificial color is usually added to make it more yellow.
A Bite of History
Cheeses are mankind’s first and best fast food. Over time, they have been called a food of the gods.