- I have been a teacher of fitness and health for thirty years. In 1989 I was certified for personal training with the National Acadamy of Sports Medicine. I had a gym in Santa Barbara for eight years. Co-owned and created a spinning bike company which manufactured bikes for five years. Also I have worked with nutrition companies for twenty years. Along with many wonderful non famous people I have trained many celebrities, and members of the Royal Family. My own athletic past consists of long distance running, long distance cycling, cross country skiing, down hill skiing, rollerblading, hiking, sand running, track work, and weight training. I have authored two fitness columns in local papers, and have been writing this blog since January 2010.
Wednesday, June 30, 2010
The warm weather is upon us, and that makes it is even more important to stay hydrated. Many of us are more active in the summer months taking part in outdoor activities and more sun exposure. All of this adds up to a need for more fluid intake.
Dehydration occurs when we have more water loss through sweat and being active, than we are taking in. We may not drink enough water during these warmer days, as opposed to what we drink during cooler months, yet we will require more.
Dehydration symptoms can range from mild, to severe, to life threatening. Beginning signs of dehydration begin with a strong feeling of thirst. If you feel thirsty, you have begun the dehydration process.
You may also urinate less because the body will not want to let go of what fluids it has left. When dehydrated your urine will also become stronger in color and smell. This is a sign that you need to drink water immediately.
Dry mouth, dry eyes, muscle cramping, lightheadedness, fatigue, nausea and vomiting, and heart palpitations, are more sever signs that you have become dehydrated. At this point you need to get water in you before you suffer further damage to yourself.
Drinking water is the best way to keep hydrated. It is the only fluid that the kidneys do not have to filter. Water actually cleanses the body of toxins and keeps everything functioning properly. Things like soda, juice, alcohol, tea, and coffee, make the body have to work when you ingest them.
Studies have shown that people who eat lots of fresh fruits and vegetables do not need as much water intake as those who do not eat fruits and vegetables. One group of people were told to drink 64 oz of water in a day, the other group was told to drink no water, but they were to eat fruits and vegetables. There was no difference in the hydration levels for these two groups. One more reason to eat "Fresh Fruits and Vegetables.
The recommended amount of water intake a day is 64 oz, plus 8 oz more for every fifteen minutes of exercise that you do. That may seem like a lot, but if you want your body to function properly you should follow those guidelines.
Keeping yourself hydrated will keep your energy up, your body strong, your skin clear and younger looking, your digestion working well, and help you to feel good overall. It is simply one of the most important things that we can do for ourselves.
Remember that you can live without food for up to weeks at a time, but you can not live without water for more than a few days. So grab a bottle of water and drink to your health....literally!