You have been jogging for 20 minutes. You are hot and sweaty, and you are beginning to get tired. What is the problem? The most likely answer is that you are beginning to feel the effects of dehydration. Generally, the average person is not 100 percent hydrated. Add exercise and a warm climate, and it spells dehydration in a big way. Do not depend on thirst as a signal to avoid dehydration. Your body’s drive to drink is not nearly as powerful as its drive to eat, and the thirst mechanism is even less powerful during exercise. Therefore, you must plan to drink early and often.
How much should you drink?
Follow these guidelines:
Before exercise: Drink one to two cups of fluid two hours before exercise to make sure you are well hydrated. Then drink another one-half to one cup immediately before exercise.
During exercise: Drink one-half to one cup every 15 – 20 minutes during exercise. Although this might seem tough at first, once you schedule it into your regular training routine, you will quickly adapt to having fluid in your stomach. In fact the fuller your stomach is, the faster it will empty.
After Exercise: Replace any fluid you have lost. Drink two cups of fluid for every pound of body weight you lose during exercise.
In hot, humid weather, you need to drink more than usual. But do not forget that dehydration also occurs during cold weather exercise – you body temperature rises, and you still lose water through perspiration and respirations.
What should you drink?
Should you just reach for the water bottle when you need to hydrate, or are sports drinks better?
The answer to this question depends on how much and how hard you exercise – and how much you like water.
The ideal fluid replacement beverage should encourage fluid consumption and promote fluid absorption. If you exercise less than one hour, water should be fine. If you exercise longer than one hour, the fluid should also supply energy to your working muscles. In this case, drink about two to four cups per hour of fluids with carbohydrate concentration of 4 to 8 percent (Most sports drinks fall into this category.
What about the sodium in most sports drink? The average exerciser does not need to replace sodium or other electrolytes during exercise. Even well trained marathoners will reserve enough sodium to complete a competition. After heavy exercise, however, it is best to eat a meal that contains some sodium to replace what you may have lost. Follow your cravings – do not worry about restricting the sodium in your food immediately after running a marathon.
If you are participating in an ultra-endurance event that lasts fours or more, you should consume a sports drink that contains sodium. 50 to 120 milligrams consumed during exercise should be efficient. (Sodium content in sports drinks can range from 8 to 116 milligrams)
If you are just an average exerciser, you might think sodium in drinks is just a waste. However, sodium may play a different role for you. Sodium helps your body absorb fluid, and along with sugar, sodium may enhance a drink’s taste, which can encourage you to drink more.
Therefore, if you are an avid water drinker, you will benefit little from using a sports drink unless you are exercising for at least one hour. However, if you do not like water, sports drinks that taste good and contain less than 8 per cent carbohydrate and some sodium might offer you a performance advantage. At the very least, if they encourage you to drink more, they would have done their job.
Monday, September 15, 2008
NUTRITIONAL CLEANSING: AS A WAY OF MAINTAINING HEALTHY LIVING
Nutritional cleansing is a process whereby we simultaneously cleanse and replenish the body internally. This is so important because most of us have many impurities in our body and we are naturally depleted. This combination is like an accident waiting to happen! In this state, our bodies tend to retain extra water and fat as a way to dilute toxins. Our energy levels will drop as cellular efficiency decreases. Nutritionally depleted bodies are not well equipped to undertake the process of cleansing the body internally – a vicious cycle indeed.
Most of us have already heard something about cleansing. Fasting has been a part of most of the world’s major religions. The challenge is that most of us do not have the ability to divest ourselves of our worldly obligations and commit a week to completely relax and fast. In addition, in our depleted and stressful state, a radical fast can overwhelm our organs of elimination, producing uncomfortable symptoms including severe headaches, itching, aches and weakness. Fortunately, there is a way out of this conundrum! We can cleanse and replenish at the same time – a dual process of nutritional cleansing, you may say!
There are transformational evidences of nutritional cleansing which include – energy levels rise, mental clarity increases, mood swings level out and hope is renewed. But that’s not all. Lean muscle mass increases, while extra fat and water are no longer necessary. It is not uncommon for people to need a whole new wardrobe after only a month or two of nutritional cleansing. With nutritional cleansing, the body’s own healing power is liberated and lives seem to be changed at a very deep level.
It is often difficult for people to believe this is possible. But studies have shown that the synergy of high-quality easily absorbable protein, essential fatty acids, low-glycerin carbohydrates, vitamins, macro-minerals and ionic trace minerals, fiber, good bacteria, enzymes, naturally occurring folic acid, healing and cleansing herbs and generous amounts of high quality water combined with moderate caloric restriction and the avoidance of foods that tend to trigger an inflammatory response produce these amazing results.
Suggestions for Effective Nutritional Cleansing
Use a protein powder that is undernatured and that comes from grass fed cows as a good protein source. This will ensure maximum bio-availability and effectiveness. Make sure you are getting plenty of essential fatty acids. Monitor the quality and quantity of your carbohydrate intake by keeping your carbohydrate intake by keeping your carbohydrate count between 100 and 150 grams per day of the following foods – all green vegetables, beans, berries, apples and small amounts of whole grains (if you are not sensitive to them), and sweet potatoes. These low-moderate glycerin carbohydrates will help to re-establish proper insulin response. Drink at least one ounce of water per day for every two pounds of body weight. Consider supplementing with a good multiple vitamins and mineral and vitamin supplement that includes enzymes and beneficial bacteria. Include herbs that are known for their cleansing properties. A good one is Aloe vera. Make sure you are getting at least 20-25 grams a day of a blend of soluble and insoluble fiber. This will help to ensure proper elimination of what your body is released. Use a blender to make your life easier as many nutritious and good tasting meals can be made easily and quickly with the help of a blender.
Most of us have already heard something about cleansing. Fasting has been a part of most of the world’s major religions. The challenge is that most of us do not have the ability to divest ourselves of our worldly obligations and commit a week to completely relax and fast. In addition, in our depleted and stressful state, a radical fast can overwhelm our organs of elimination, producing uncomfortable symptoms including severe headaches, itching, aches and weakness. Fortunately, there is a way out of this conundrum! We can cleanse and replenish at the same time – a dual process of nutritional cleansing, you may say!
There are transformational evidences of nutritional cleansing which include – energy levels rise, mental clarity increases, mood swings level out and hope is renewed. But that’s not all. Lean muscle mass increases, while extra fat and water are no longer necessary. It is not uncommon for people to need a whole new wardrobe after only a month or two of nutritional cleansing. With nutritional cleansing, the body’s own healing power is liberated and lives seem to be changed at a very deep level.
It is often difficult for people to believe this is possible. But studies have shown that the synergy of high-quality easily absorbable protein, essential fatty acids, low-glycerin carbohydrates, vitamins, macro-minerals and ionic trace minerals, fiber, good bacteria, enzymes, naturally occurring folic acid, healing and cleansing herbs and generous amounts of high quality water combined with moderate caloric restriction and the avoidance of foods that tend to trigger an inflammatory response produce these amazing results.
Suggestions for Effective Nutritional Cleansing
Use a protein powder that is undernatured and that comes from grass fed cows as a good protein source. This will ensure maximum bio-availability and effectiveness. Make sure you are getting plenty of essential fatty acids. Monitor the quality and quantity of your carbohydrate intake by keeping your carbohydrate intake by keeping your carbohydrate count between 100 and 150 grams per day of the following foods – all green vegetables, beans, berries, apples and small amounts of whole grains (if you are not sensitive to them), and sweet potatoes. These low-moderate glycerin carbohydrates will help to re-establish proper insulin response. Drink at least one ounce of water per day for every two pounds of body weight. Consider supplementing with a good multiple vitamins and mineral and vitamin supplement that includes enzymes and beneficial bacteria. Include herbs that are known for their cleansing properties. A good one is Aloe vera. Make sure you are getting at least 20-25 grams a day of a blend of soluble and insoluble fiber. This will help to ensure proper elimination of what your body is released. Use a blender to make your life easier as many nutritious and good tasting meals can be made easily and quickly with the help of a blender.
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