Posts Tagged ‘water’

Holiday Damage Control

The holidays are upon us once more.  There have been plenty of opportunities to jump ship on our health goals. healthy holidays So how do we do damage control before the end of the year and we’re five pounds heavier?

If you’ve already set your routine to help you through the season, stick to it.  If not, here are a few ideas.  Something is better than nothing, just like one pound gained is better than five.

  • Water.  Water.  Water.  Drink it before, during and after your get-togethers.  It will keep you feeling full, hydrated and hopefully not so apt to binge on the tray of sugar and carbohydrates.
  • Eat clean during the week.  No sugar, flour or dairy.  And for good measure no alcohol.   You’ll have plenty of opportunity for that at your gatherings.
  • Eat well before you go to a party.  Get some substance in your belly before you walk in to temptation.
  • Get a move on.  The more you move, the more you lose or keep off.  Take every opportunity for an extra few steps of workouts.
  • Take a dish to a gathering that you feel good eating.  At least you know you’ll have something on your plate that you won’t feel guilty about eating.

Above all, keep calm and stay merry!  The key to beating the emotional eating cycle is keeping your cortisol and glucose levels steady.

Hydration

drinking-water If I could ask my clients to make one change to their lifestyle, do you know what I would suggest?

Although all small changes really do have an impact on your health, there is one thing in particular that I think EVERYONE could work on…HYDRATION.

Did you know that the average human body is made up of 60% water?  That’s a lot of water!  And consider this; as stated on About.com, “People feel thirsty when they have already lost around 2-3% of their body’s water.  Mental performance and physical coordination start to become impaired before thirst kicks in, typically around 1% dehydration.”

It is thought that nearly 75% of Americans are dehydrated on a daily occurrence.  This can lead to many side effects, including:

  • Mood change
  • Exhaustion
  • Cognitive impairment
  • Palpations
  • Inability to sweat

By observing the slightest changes in your body, you can beat dehydration before it reaches impairment levels.  These are symptoms to be aware of:

  • Dry, sticky mouth
  • Sleepiness or tiredness — children are likely to be less active than usual
  • Thirst
  • Decreased urine output — no wet diapers for three hours for infants and eight hours or more without urination for older children and teens
  • Few or no tears when crying
  • Dry skin
  • Headache
  • Constipation
  • Dizziness or light-headedness

Lack of hydration is an easy issue to remedy.   Drink more water!  Not pop or most teas and juices, plain water.  Of course, you could always seep cucumber, berries or herbs in your water.  As long as it is high quality, filtered water.

That is where the easy answer ends.  In research, there are many equations and guidelines mentioned as to how much of it to drink.  I found this website questionnaire to be the most precise.

How Much Water Do You Need?

After going through and answering all of the questions it brought me to an answer that is the same as I would have gotten by just following this advice.

Take your weight, divide it by two, and that is the amount in ounces that you should be drinking per day.

Dehydration leads to a slew of physical and mental impairments.  Let’s take an easy preventative step and work on staying hydrated.  Have a water bottle with you at all times.  Soon enough it will be a habit!