Proper Hydration for Exercise - Water or Sports Drinks

I recently had a conversation with my sister in Minnesota, she was explaining to me a few episodes she has had lately with dehydration.
With so many of us entrenched in our New Year's resolutions of getting in shape, some people are experiencing dizziness, muscle cramps and fatigue. These may not be symptoms of a hard workout...it could be dehydration.
Most of the population walking around today are dehydrated, those of us working out, is even higher. Proper hydration is very important to everyone, but especial to those who workout, our bodies are mostly water, anywhere from 55-78% depending on body size. Water is the most essential ingredient in our bodies, it helps with transportation of nutrients, lubricating joints and tissues, temperature regulation, facilitating digestion and helps eliminate waste products.

According to the American Council on Exercise, your heart rate increases eight beats per minute for every liter of sweat lost during exercise. You can lose a liter of sweat in as little as 30 minutes of exercise, depending on the environment and the intensity of your workout. An increased heart rate, combined with inefficient cooling, can cause your body temperature to increase which will in turn compromise your performance and could lead to illness.

As far as performance is concerned, a 3 percent fluid loss reduces muscle endurance, a 4 to 6 percent fluid loss reduces muscle strength and greater than 6 percent can lead to heat cramps or heat exhaustion. What people don't realize is that they can improve their performance if they're properly hydrated --- some studies have found people can exercise 10 minutes longer if they're properly hydrated than if they are not.

Adequate Fluid Intake for for Athletes or those who are exercising.
Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.
Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. There are, however, two simple methods of estimating adequate hydration:
1. Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
2. Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.

So train hard, but be safe...drink plenty of water! For more information about proper hydration go to...

http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm

Commit or Quit

Linda

Delicious Sources of Omega-3 Fatty Acids

It really is very simple to take better care of yourself. A couple of different food choices during the day and you'll be well on your way to fueling your body with all the nutrients it needs.

Take, for instance, Omega-3 fatty acids. They've been all over the news for years now as a super important part of your healthy eating plan.

So what are some delicious sources of Omega-3s?

1) Salmon is probably the most well-known choice. But hey, if you don't like salmon then some other choices of fish would be Mackeral, Tuna, Snapper or Sardines.

2) Walnuts are another top pick. These are perfect for a snack you can bring with you just about anywhere.

3) Essential Fatty Acid supplements are also a valid choice. Yes, you want to be eating whole foods and fueling your body with nature's best. But a high quality EFA supplement can be a great addition to your healthy eating plan.

And as a proud Prograde partner I recommend their EFA Icon product. It's extremely high quality and they are about the only supplement company on the planet I truly trust.

Best part is they are having a sale on EFA Icon that runs until 11:57pm EST on Friday, January 22nd. So yes, its' just about over!

So if you want to save 10.10% on this awesome product then be sure to visit http://oxygenironworks.getprograde.com/krill_oil.html RIGHT NOW.

Yours in health,

Linda and Rachel

PS - Again, Prograde Nutrition's EFA Icon product is super high quality and you can save 10.10% on it if you order right away. The sale is almost over! http://oxygenironworks.getprograde.com/krill_oil.html

The Most Critical Part Of Your Workout

Ok, so you're working your butt off. You're sweating. You're hustling. You're getting that exercise "high." Heck, not only are you now enjoying your workouts, but you want to learn more about how to make them more effective.

That's great!

It never ceases to amaze me how most people don't give their bodies a second thought. They think they just go to the gym...walk on the treadmill...throw some weights around...go home and eat whatever...

Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there's ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off?

I dunno, maybe it's just me, but it drives me a little crazy when people look at fitness as nothing more than guesswork. Actually, it's a little infuriating.

Take post-workout nutrition, for example. Does it make sense that there be an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course it does!

Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.

In other words, just drinking a "sports drink" after your workout doesn't cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts.

On the link below you can learn more about the research study on post-workout nutrition.

Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session.

Just click this special link right here and find out for yourself how you can benefit from Prograde's Workout:

http://oxygenironworks.getprograde.com/workout

Yours in health,

Linda and Rachel
Commit or Quit

PS - If you want to optimize your efforts then you owe it to yourself to try Prograde Workout and see the results for yourself.
http://oxygenironworks.getprograde.com/workout

PPS – I am a Prograde Nutrition partner