Possibly the most underemphasized aspect of sports nutrition, hydration can make or break an athlete’s performance. While fuel depletion during exercise can impair performance, inadequate water not only impairs exercise capacity, but can create life threatening disturbances in fluid balances and core temperature. With as little as 1% of body weight lost in fluid, athletes can experience thirst, fatigue, and weakness (1). Thirst drives a person to drink, but it can actually lag behind the body’s need. When too much water is lost from the body and not replaced, dehydration develops.
I’m trying something new. Some of my clients asked for a challenge, so I created Healthy Habits Challenges for the rest of this year. The first challenge starts this month. We’re doing a 21-day AB Challenge and a Water Challenge. Why not a 30 day challenge? Because it takes 21 days to create a habit and most people fall off after 2 weeks, so let’s see if 3 weeks works.I’ve posted the 21-Day AB Challenge here and on my other social media sites:
We all know how important water is for our basic survival. However, for athletes and active individuals, water is simply vital if we want to achieve optimal performance. Here are 5 important reasons why you should never neglect the importance of water:
If you are trying to lose weight, then I am sure you are focussing on what you are eating on a regular basis, measuring each gram of cereal, monotoring your carbohydrate intake, etc., which is great, however, how many of you are actually paying attention to what you are drinking? Here are some facts about the different things we drink on a regular basis: A 12oz can of soda has 39 grams of sugar and 140 calories or 9 3/4 teaspoons of sugar! A 8 oz redbull has 27 grams of sugar and 108 calories or 6 3/4 teaspoons of sugar!
by Jon Goodman at http://www.theptdc.com/
There are no good diets. The word ‘diet’ signifies a beginning and an end. You and your clients are in this for life. It’s not complicated.
Eat a ton of veggies.
... Eat nutrient dense foods.
Maybe you've heard that statement before, but what does it mean? It simply means that it takes a lot longer to burn a certain number of calories exercising than it takes to eat the same number of calories. For instance, it takes a 150lb person approximately 1 hour to burn ~500 calories, and that varies greatly depending on how hard you're working out. In 15 minutes, you can eat a Big Mac which has approximately 550 calories and blow your workout out of the water. Not to mention the sodium and fat content.
I realize we are all going to eat and drink more than we should this weekend. Me included. We have all earnt some time off this weekend. However do this to help minimize the damage.
1. Start your day with a high-protein, high-fiber breakfast each morning. This will keep you full for a long time and just hopefully you big out less the rest of the day.
Have an extra bowl of ice cream? More pizza or an extra bread roll?
For EVERY gram of active carbohydrates you consume on a daily basis, your body will hold nearly 3 grams of water. Wow. That's why you put on 3 pounds when you weigh yourself the next day. How do you undo the damage you did last night?
DRINK MORE WATER
Weather is getting warmer and it becomes more important to replace lost fluids. However drinking water is not your only option. Eat these foods to replace lost fluids.
1. Yogurt has 88% water content by weight.
2. Celery has 95% water content by weight.
3. Watermelon has 91% water content by weight.
Hope this helps.