buAt bODo suDaaaa....

buAt bODo suDaaaa....
i'M tiReD oF tELLing, SCreAminG aND sHOuTinG aBOut iT..AnD thiS, wiLL bE a SiMpLe Way tO eXPReSS aLL bOUt iT!!~


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aDer seSapeR yaNg nAk ikUt?

Thursday, March 8, 2012

8.3.2012 ~> HydRatiOn...it'S haPPeniNg tO mE

The Importance of Good Hydration
Humans lose water throughout the day via breathing, persperation, urine and bowel movements. As little as a two percent reduction in hydration begins to impair every physiological function. In order for the body to function optimally, this water needs to be replaced by drinking fluids and eating foods that contain water.

Why is water important? Water plays a crucial role in every physiological function in the body. It helps flush toxins out of vital organs and carries nutrients from food to cells for energy. Water also regulates hormones, body temperature and the digestive process (preventing constipation). Joints, skin and internal organs depend on water to function properly.

Proper Hydration. When someone is properly hydrated their urine should be clear and relatively oder-free. Dark yellow or cloudy urine is often a sign of dehydration. Another sign of dehydration is thirst. If a person drinks water only when thirsty, he or she may not be drinking enough. Additional signs of dehydration include: dry mouth, headaches, muscle cramps, fatigue, inability to consentrate, dizziness and nausea.

How much to drink? How much water a person needs to drink per day depends on several factors, including exercise, the environment, injury or illness, and pregnancy or breast feeding. In addition, food contributes roughly 20% to overall hydration needs. Although specific recommendations vary among organizations, it is generally accepted that if an adult consumes two liters - or a little more than eight cups of water daily in addition to a normal diet, this satisfies hydration needs.

Instances where more water may need to be consumed include before, during, and after excersise, exercising in hot weather, if you are ill or injured, or during pregnancy or breast feeding. Sports drinks that contain sodium or potassium (electrolytes) are generally only necessary when exercising vigorously for an hour or more. Beware of the high caloric count in sports drinks. Even drinks that claim to have only 10 calories per serving often have two or three servings per bottle.

While caffeinated beverages such as coffee, tea and soda do count towards hydration, water is still the best choice because it is stimulant and calorie free.

Ways to increase daily water intake:

- Carry a large water bottle and drink from it throughout the day.

- Drink a full glass of water with each meal or snack.

- Drink a full glass of water whenever taking medication.

- Drink water before, during and after exercise.

- Add a slice of lemon, lime or a handfull of raspberries to water to add a little flavor.

- When drinking alcohol, alternate every alcoholic beverage with a glass of sparkling water.

- When drinking juice, fill half the glass with juice and top it off with water.


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