If physical fitness and performance is important to you, make sure you drink enough water. Unfortunately, even many active and avid fitness devotees aren't properly hydrated. Are you?
Dehydration has many effects, the most common being fatigue, weakness, headache, lack of concentration and even cramping and nausea. Obviously, a dehydrated body is not working at its peak performance level. So, remember to drink water frequently if you want to reach your optimum fitness level.
Water can also aid in weight-loss. Not only will drinking water before and during your meal help you feel satiated, water can help to provide energy without calories and is never stored as fat. What water is not needed simply passes from your system. Best yet, it helps metabolize stored fat. Water is very important for fitness. Properly hydrated, your body can function at its peak. Drink up.
How important is water to us?
The majority of our body is water. The percentage of our body that is water is:
Children 75% |
Adults 60% - 65% |
Seniors 50% |
|---|
Drinking water has a huge number of important benefits – which is why drinking the recommended 8 glasses each day is vital. Some of these benefits include:
According to the latest statistics from leading health experts, the number of adults in 'Good' or 'Very Good' health is decreasing, and the number of adults in 'Bad' or 'Very Bad' health is rising.
What can we do to reverse these trends? These Health Tips will give you some simple ways which you can live a healthier and happier life:
Stay Hydrated
Drinking water has an incredible amount of benefits – amongst many other things it assists with losing weight, gives us energy, keeps skin shining, strengthens bones and keeps your heart healthy. It's recommended that we drink a minimum of 8 glasses each day, so try your best to meet this amount.
Kick the Habit!
Smoking causes a never-ending list of problems for you and the people around you – if you need some help with this then visit the Calgary Health Region Stop Smoking Website.
Remember Seven-A-Day
This is probably the most well known health advice around at the moment, and don't underestimate it's importance. Seven portions of fruit or vegetables per day might seem like a lot, but when you consider that just two apples or oranges counts for 2 of the 7, you're almost a third of the way there!
Keep Active
There are many simple activities that can help you stay active such as –
• Walking the Dog
• Swimming
• Gardening
If you're feeling adventurous you could take up something more active like golf, skating, biking or running.
Get a Good Nights Sleep
If you feel tired at work, or if you find it hard getting up in the morning then chances are you could be suffering from lack of sleep. Try to establish a regular sleep pattern and remember that the average person needs between 7 and 8 hours sleep, teenagers and children even more – but everyone is different, so find out what works for you.
Drink A Glass of Water When You Wake Up
Overnight your body becomes dehydrated, and a glass of water when you wake up is the perfect thing to kick-start your day.
Take a Glass of Water Back to your Desk
Whenever you pass the Watercooler on your way to your desk, stop and take a drink back with you – increasing your water intake will aid your concentration and focus at work.
Try and replace some of your typical choice of drinks with a glass of water
Start by replacing one of your drinks once a day and then gradually increase the number of glasses you drink each day – you'll soon be drinking the recommend 8 glasses each day.
Instead of caffeine and alcohol, drink water
Caffeine and alcohol act as diuretics and cause the body to lose water.
Create a daily schedule
Drink a glass after breakfast, one before lunch etc. You may want to track your water intake to ensure that you drink enough water!
If you are cold
Drink warm water instead of coffee or tea which can dehydrate you.
Drink a glass of water before and during each meal.
Now you're probably wondering if you should only drink water all the time. The answer is, of course, but only if you want to. Any food or beverage taken in moderation is probably just fine for most people. However, water has a big upside. Most people would benefit from replacing sweet, sugary or high-calorie beverages and carbonated soft drinks with a bottle of natur water every now and then.
| Beverage* | Calories | Sugar (teaspoons) |
|---|---|---|
| Bottled Water | 0 | 0 |
| Sports drinks | 110 | 6 |
| Sweetened teas | 130 | 7 |
| Lemonade | 140 | 9 |
| Soft drinks | 150 | 10 |
| Fruit punch and drinks | 180 | 11 |
| * 475mL serving |
If your children drink one soft drink a day, try weaning them to one a week. After one year alone, they’ll skim almost 50,000 calories and a “whopping 65 cups of sugar from their diet.”
Janice Bissex, M.S., R.D.
Liz Weiss, M.S., R.D.
The Mom’s Guide to Meal Makeovers
Janice Bissex, M.S., R.D. and Liz Weiss, M.S., R.D., both registered dieticians and co-authors of “The Mom’s Guide to Meal Makeovers” (Broadway Books). The book is filled with easy and delicious recipes that kids will like, along with tips on how to improve upon lunchbox fare and how to make mealtimes just a little more nutritious and appealing. Or, visit their website at www.mealmakeovermoms.com