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The Shawnee News-Star
  • Hydration is crucial for health and performance

  • With warmer temperatures are on their way, this makes a great time to remind everyone about the importance of staying properly hydrated.
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  • With warmer temperatures are on their way, this makes a great time to remind everyone about the importance of staying properly hydrated.
    I am challenging you to make sure that you drink a minimum of eight, 8 ounce glasses of water everyday. For fitness buffs and people who endure warmer climates, it is necessary to increase those numbers to include replacing any additional fluids lost. Did you know the human body is made up of about 65% water? Water is so vital to the successful operation of the human body. You need water for all chemical reactions in your body. It has been noted that you can survive for weeks without food, but only a few days without fluids. Water lubricates your joints, improves digestion, regulates body temperature, and even moistens the lungs to allow you to breathe.
    The body typically loses several quarts of water per day through routine processes like breathing, urinating, and perspiration. Did you know that the loss of two percent of your body’s water volume can lead to symptoms like decreed athletic performance, short term memory loss, lack of concentration, and fatigue? That is why it becomes so important to replace all fluids we lose. If you have noticed yourself getting tired early in the afternoon, it could possibly be due to the fact you are not drinking enough water. And you are not alone, because it has been estimated that 70% of people are chronically dehydrated.
    Another sign of dehydration is thirst. The thirst signal is triggered once the body is already mildly dehydrated. So, if you notice yourself feeling thirsty a lot, you are probably not drinking enough water on a regular basis. Always make plans to include proper water consumption into your regular schedule of activities. One of the easiest ways to get your self to drink more water is by first deciding to do so, and secondly, by following plans that keep it conveniently nearby.
    Keep a bottle of water on your nightstand or near your favorite chair, drink a glass of water with every meal, keep water at your desk or in your car, keep chilled bottled water in the refrigerator at all times. It is also a good idea to make sure water “by the case” is always on your grocery list.
    Other signs of dehydration include, dark urine, headaches, loss of appetite, flushed skin and light-headedness. When you are dehydrated your athletic performance will definitely be impaired as well. Dehydration is also a major cause of decreased coordination and muscle cramping, and even heat exhaustion.
    Getting the picture yet? This is a decision that cannot be left to chance. Please take proper hydration very serious as you go through each and every day of your life! Adequate fluid replacement promotes health, safety, and optimal physical performance for anyone participating in regular physical activity.
    Page 2 of 2 - Another basic guideline is that at least two hours before exercise you should drink 24 ounces of water, followed by 10 ounces, 10 to 20 minutes before exercise. When exercising it is a good idea to drink 7 to 10 ounces of water every 15 to 20 minutes. For intense exercise lasting over an hour, sports drinks that provide small amounts of carbohydrates, potassium, and sodium are very helpful for supporting sustained optimal performance without suffering heat related illness. After exercise drink 20 to 24 ounces of water to replace fluids lost during your training session.
    My challenge is that you don’t let dehydration stand between you and achieving optimal health and weight loss. Please make sure to add planned hydration practices into your fitness program to stay cool, energized and on track towards your health goals.
    Until next week, please go out and make it a nutritious and healthy day. To get started on weight loss and healthy nutrition products contact Reggie @ (405) 613-0237. Or stop by Reggies Personal Training and Nutrition, 104 E. Main, email to reggiesnutrition@hotmail.com, or check out products at www.yourhealthmatters.truewealthathome.com.
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