Healthy Hydration

Water is an essential component of the human body and is critical to successful weight loss and exercising. Yet many people don't understand the importance of staying well-hydrated and what it takes to stay that way.

Water is important because it regulates our temperature, cushions and protects our vital organs, aids digestion, transport nutrients to working muscles and organs, helps dispel waste and can help prevent us from over-eating.

Water loss:

In doing all of these things, water is consumed or expelled from our bodies, which means that it needs to be continually replaced.

When the temperature of our body rises, during exercise for example, we lose higher amounts of water through sweat. In one hour of intense exercise, our body can lose up to a litre or more of water.

When we fail to replace lost water and our body can't cool itself properly, we enter a state of dehydration.

Sometimes we can mistake mild states of dehydration for hunger.

When we don't drink enough fluids, our body gives us signals which resemble hunger pains. When this happens, many of us start eating unnecessary calories because we have misunderstood what our body is trying to tell us.

By staying well-hydrated throughout the day, we minimise the chance of unnecessary eating and maximize our chances of achieving our weight loss goals.

Dehydration:

If you've ever felt thirsty, you have experienced dehydration.

In a dehydrated state our body is unable to cool itself properly, which in extreme cases can lead to heat exhaustion and possibly heat stroke.

Without an adequate supply of water we begin to lack energy and our muscles may begin to cramp.

For regular exercisers, maintaining a constant supply of water to the body is essential. Dehydration leads very quickly to muscle fatigue and can even effect our coordination. Even small amounts of water loss may hinder athletic performance.

To prevent dehydration, exercisers must drink adequate amounts of water before, during and after their workout or event.

Fluid balance and replenishment:

It is very important that we all drink enough water. Thirst is a signal that our body is already on the way to dehydration.

It is important to drink continually throughout the day and not just to avoid thirst.

One easy way to check that you are adequately hydrated is to check the colour of your urine.

If your urine is light to clear you are fine, if your urine is too dark the chances are that you are not drinking enough water and may be becoming dehydrated.

Of course, if you are taking vitamin supplements, this test may not be accurate because supplements tend to darken the colour of your urine for several hours after taking them.

Water is usually the best fluid replenishment for most people, but sports drinks can provide added benefits in extreme conditions.

As well as containing water, some sports drinks contain electrolytes and other trace elements which aid in fluid absorption, which is very important if you are exercising at a high intensity for more than 45 minutes or so.

But remember, water is not the only source of fluid replacement. Healthy foods like fruits, juices, soups and vegetables all contain varying degrees of water that aids in the replenishment of lost fluids.

By world standards, Australian's are very lucky to have access to safe, clean drinking water. This makes staying well hydrated really easy, so what are you waiting for? Drink up!

Everyday Hydration hints:

? As a general rule, drink at least 1 litre (4 glasses) of water for every 30 kilos of body weight each day. If you weigh 60 kilos, for example, drink at least 2 litres of water per day. If it is hot or you are active drink even more.

? Look for light to clear coloured urine to make sure you are adequately hydrated.

? If you are hungry when you shouldn't be, try drinking a couple of glasses of water - you might be misinterpreting thirst for hunger. If you are still hungry 10 to 15 minutes later, try eating a piece of fruit to keep you going until your next meal.

? Eating fruit and vegetables and drinking juice are great ways to hydrate your body.

? Try to keep a bottle of water handy at all times and always keep an emergency bottle of water in your car.

? Drink a glass of water before going to bed and another as soon as you wake up, 8 hours is a long time for your body to go without water.

? Caffeine and alcohol can have a diuretic effect, making you lose even more water, so be sure to compensate for this additional loss.

Exercise Hydration hints:

? Drink one to two glasses of water at least an hour before you start exercising.

? Drink another glass 20 to 30 minutes prior to exercising.

? Drink 125 to 250ml of fluid every 10 to 15 minutes or so during exercise.

? Drink an additional 250ml of fluid within 30 minutes after exercising.

? Drink 500ml of fluid for every half kilo of body weight lost after exercise.

For all your weight loss and healthy lifestyle needs, visit http://www.weightloss.com.au and become a happier, healthier you.

Scott Haywood

---

Are Your Co-Workers Making You Fat? Avoiding Unexpected Treats

Taming the See Food Eat Food ResponseWhat happens when you're... Read More

Simple Weight Loss Plan

The math is pretty simple. One pound of fat equals... Read More

Learn the Truth About Weight Loss and Getting Great Abs

Debunking The Ab MythAb training has been done to death... Read More

Foods That Help Burn Fat

Foods that are high in fiber and protein are the... Read More

Obesity:The Gateway to Diseases

Do you know the name of that one disease which... Read More

Hydrate to Lose Weight: The Real Skinny On Water Retention and Sodium

If you've been scouring the news, devouring as much information... Read More

Dieting 101 - For Those Who Want to Start But Dont Know Where to Begin

Okay, so you've read some of these articles, done your... Read More

Atkins Diet in UK

The most recent shocking news related to Atkins diet UK... Read More

Cycle Your Way To Weight Loss

Of all the possible exercises there are to help you... Read More

Bodybuilding Weightloss Exercise Tips and Strategies

Welcome to bodybuilding weightloss exercise tips!This is the engine room... Read More

Lose 104 Pounds In A Year

Did you ever think about the fact that losing 2... Read More

Obesity is Big Business

Obesity and overweight, weight reduction and weight management therapies, miracle... Read More

The Answer to Combining Diet & Exercise for Maximum Weight Loss

Put simply, your resting metabolic rate is the minimum number... Read More

Fat Burners: The Biggest Rip-Off of the Weight Loss Industry?

Fat burners have become very popular in today's society, especially... Read More

The Diet Pill They Don?t Want You to Have is Back

It comes as a surprise to many consumers that the... Read More

Reading Labels

Reading labels is an essential part of any weight loss... Read More

Does A Quick Weight Loss Diet Really Work?

Only if you're trying to fool the scale on a... Read More

Weight Loss NOW or Else!

If you knew when you were going to die, would... Read More

How to Burn Fat: Doctors Proven Weight Loss Secret #1

Let me ask you a personal question. As you read... Read More

An Introduction to Tummy Tucks

Abdominoplasty, or "tummy tuck" is a major surgical procedure that... Read More

Can Caffeine Tights Beat Cellulite?

At around £350 pounds a treatment, Lipo-Dissolve the so called... Read More

Dieting: A Few Smart Dieting Secrets To Rejuvenate You

In our society of fast food and long hours spent... Read More

Barriers to Healthy Diets -- Removing them is not as hard as you think

Barriers to healthy diets are placed into four broad categories:... Read More

What is Real Hunger?

In order to identify hunger, you must first understand what... Read More

Weight Loss Benefits of Massage

There is no question that having a massage makes you... Read More

Weight Loss Programs:The 7 Critical Points You Must Check Before You Choose

Yes, you must be aware of the following 7 points... Read More

Weight Loss: Customize, Personalize, Spice up!

You know you have weighted, err, waited more than enough.... Read More

Scientific Research Shows Why Diets Dont Work, If You Want to Sustain Long Term Weight Loss

To say that dieting rarely leads to sustainable weight loss... Read More

Fat Loss Exercise Strategies

How many calories you consume has a big impact on... Read More

The Missing Ingredient in Your Diet That is Keeping You Fat and Tired

Whenever I hear someone say they just can't lose weight,... Read More

Go for Scientific Weight Loss

Considering the US Center for Disease Control's advice is a... Read More

To Diet or not to Diet, That Should Be The Question!

Diet information is everywhere. In advertisements, on TV, in magazines;... Read More

Find the Right New Year?s Resolution to Get into Your Best Shape Ever!

Yep, it is that time of year again! Time to... Read More