Drink More Water and Start Losing That Extra Weight

Who hasn't heard the idea that drinking water can contribute to you diminishing your weight? Much more than usual! But is this affirmation true? The answer is yes! When you drink more water, you boost your metabolism, suppress that wild appetite, and clean your organism of waste. At the same time, you stop the body from retaining water and thus lose some extra pounds. How can you make sure you drink the right amount of water (8-10 glasses every day), maintaining yourself hydrated and losing weight? Here are a couple of great tips that will help you out!

Drink before eating

Water suppresses the appetite, so it is an excellent idea to drink it before you eat. As a result, you will feel full faster and eat less. Specialists say that drinking water before eating can reduce the calories intake with 75 calories/meal. Thus if you do this each meal daily for one year, you would cut the calories ingestion by 27,000. According to my math, you would be losing 8 pounds/year only by drinking water.

Drink water instead of calorie drinks

Forget all about sodas or juices, and drink water instead. Add a bit of lemon if you think this is too boring for you. You know for sure that a glass of water with a bit of lemon in it can really contribute to you losing weight and cut your food cravings. Don't believe it? Why don't you just start drinking water and convince yourself of the result?

Drink it cold

When you drink cold water, you boost your metabolism by forcing your body to work more in order to warm the water. This will also burn down calories and help you lose weight. Not to mention that cold water tastes better than normal temperature water.

Go to the gym

When you drink water, you prevent the muscles from cramping and you maintain your joints lubricated. This means that you can work out for a longer period of time. The key is to remain hydrated and those extra pounds will disappear quickly.

Get enough

The best trick when it comes to drinking water is to follow a rule called "8x8". Most nutritionists recommend it. You have to drink 8 glasses of 8 ounces with water daily. This will help you lose weight and keep your ideal figure. Keep in mind that you if exercise more, you will sweat more. This requires more water intake, or the same amount of water but completed with other type of drinks, like herbal teas.

What's the best way to know if you receive sufficient water? A good, but somehow weird rule, is to verify the toilet before going to the bathroom. When you are properly hydrated your urine gets light yellow and clear in color. If case your urine is dark, then you will know that you need to drink more water. Remember: drink water if you want to remain healthy and lose weight!

Source Karina Popa/ Ezine

The Importance of a Rest Day

Rest days are an aspect of training which we maybe don't consider to be "training" - but ask any high performing athlete, and they'll tell you that Rest Days make the difference between hitting a new PB or picking up a new injury.

 REST

verb
verb: rest; 3rd person present: rests; past tense: rested; past participle: rested; gerund or present participle: resting

    cease work or movement in order to relax, sleep, or recover strength.
    "he needed to rest after the feverish activity"
    synonyms:    relax, take a rest, ease up/off, let up, slow down, pause, have/take a break, unbend, repose, laze, idle, loaf, do nothing, take time off, slack off, unwind, recharge one's batteries, be at leisure, take it easy, sit back, sit down, stand down, lounge, luxuriate, loll, slump, flop, put one's feet up, lie down, go to bed, have/take a nap, nap, catnap, doze, have/take a siesta, drowse, sleep;

noun
noun: rest; plural noun: rests; suffix: -rest; suffix: -rests

    an instance or period of resting.ri
    "you look as though you need a rest"

They say that big, multi-stage events (such as the Tour de France) are won in bed - how a team use their rest and recovery time is one of the leading factors in a winning team. How you spend your rest days can vary depending on which stage of your training you're in; if it's a rest day dring the taper before your marathon, odds are, you'll have too much nervous energy to just do nothing. Alternatively, if it's the day's rest in a multi-day event - your stategy will probably involve a lot more rest in that rest day.

Rest days are easier to plan for and to fit into a training plan when you're working towards an event, however if you train all year round, it can seem harder to find the time.

Why take a rest day?

• Prevent overtraining -  working out every day can lead to fatigue which can increase your risk of injury
  
• Prevent tedium - training with the same routine can lose its appeal if you do the same thing every day, rest days work as a mental break from your workout as well as a physical break
  
• Improve recovery - DOMS (delayed onset muscle soresness) can really affect your training, with appropriate rest days built into your routine, you can avoid training on already sore muscles
  
• Improve sleep - whilst you shouldn't spend your entire rest day asleep, taking a day to catch up on some Zzzz's can really help your training and productivity in the following days

We asked the Tribesports community & a selection of personal trainers how they like to spend their days - and from the results, we've pulled out 3 distinctive types of rest day-ers:

1. The life admin rest day: No exercise? Fine. I'll just do my chores instead.

"Rest day = laundry day. FACT."  

Source Jon B / Tribe Sports

The Right Running Hydration Gear Makes All the Difference In Your Hydrating Needs

Whether you’re a leisure jogger, or you plan on entering the next marathon, having the right running hydration gear can make a difference in your approach to the final destination you seek to achieve!

Hydration gear is starting to be an integral part of the athletes training as a runner, and when the runner’s limits are being pushed further and further to achieve certain personal goals your body needs the right equipment to seriously keep you fully hydrated throughout the day.

Unlike hikers and trekkers, individuals that take long runs or have intensive training programs not only need to replenish their body with cool fresh water, but they need the proper hydration gear that is lightweight and is convenient for them.

You may be able to wear a backpack style hydration system, but it may wind up too bulky, and for longer running programs, you may get very hot and sticky, which eventually will make you feel extremely uncomfortable.


Your Hydration System Should Be Designed For Performance And Convenience!

Running products on the market today are made to be extremely lightweight and have high-tech components that allow for proper airflow and evaporation. It should be no different when you search for quality running packs, and the more features you can find on a pack to help eliminate moisture, provide stability, and have proper design for your convenience, the better chance you will be happy with that product for many years of running.

Now whether you’re searching the local running stores, or online, the best way to find out exactly what will work best for your needs is to compare the level of running and time you spend and measure it up to some of the current pack systems available. The last thing you want to do is spend money on an inferior water pack that will not fit your overall requirements.

The next thing you will want to determine is what you’re more accustomed to using, because you may prefer bottle style packs over the bladder with the water tube style. Even though technology is advanced, you may be more comfortable using the older technology such as the basic water bottle.


Don’t Buy Water Products That Have All The Bells And Whistles If They’re Not Needed!

You want to make sure that you purchase the water hydration product that suits your style of running. If you decide to go with the super advanced system and it winds up not fitting your running style, you will waste your money and more than likely not use the pack because of the extra features getting in your way.

When you come to the hydration pack section, or the website that lists all the running packs, the first thing you should do to determine which one is right for you is see how much water capacity the bladder holds, or how many water bottles they carry.

Once you find the one with the exact ounce capacity that you require during your run, the next step is to make a list of items you need to carry on you during your run. This is an important question to ask, because there is a big difference between what you need to carry with you, and what you’d like to take with you.

I’m sure you would like to carry your Mini-Pinscher in your pack, but do you need to? On the other hand you may need to carry extra energy bars, dry clothing, and necessary running accessories. When you have this information readily available, it will help determine the exact size pack needed.

When running, whether it is on flat surfaces or uneven mountain trails, comfort will be a crucial part of your running packs features. Many overlook this and of course the more expensive systems have more comfort features available, however, it will come down to the level you run, and how much comfort you really need.

Many specific hydration designed running packs are produced with stable ergonomic features and are very well insulated to keep your water fresh and cool, plus they provide quality adjustable straps for complete comfort. If you decide to spend a little more money, you can get additional valuable running features such the lumbar attachment to prevent bouncing that can be very annoying to joggers, and also reflective belts for additional safety, as well as unique pockets for your pedometer, and other necessary jogging items.

I wish you all the best in finding the right hydration system, and if this summer is going to be an extremely hot one this year, keeping your body fully hydrated during an intensive run is even that much more important to you!

Brigi G by Fit 4 Health

When you feel Thirsty, you are already Dehydrated ..

Hydration During Exercise

When individuals engage in an exercise routine, they may be so focused on the task at hand that they forget about a very important factor in making sure the body gets all of the benefits of exercise: keeping the body adequately hydrated. Water and sports drinks help your body prevent dehydration and increase comfort, performance and safety during a workout.

Dehydration can be an extremely serious condition, leading to muscle cramps, dizziness, fatigue or even heat illness or heat stroke. Because hydration during exercise is so important for athletes, it is necessary to make sure you drink the right amount for your body (in order to prevent water intoxication, or excessive water in take). Though there are certain ways to measure this amount, it is best to seek the advice of an experienced personal trainer or nutritionist before beginning a workout regimen.

The following factors could have an effect on how much water you need during exercise:

• Excessive sweating - those who sweat more may need to drink more water
• High altitude - you may need more more water in higher altitudes
• Temperature - if you exercise in warmer conditions, you may need more water intake
• Endurance sports - if you work out for an extended period of time at high levels, you will need more water than the average athlete

Some nutritionists debate the value of sports drinks during and following a work out, so it would be best to stick to water, since it is widely accepted among the fitness community. However, if you have questions regarding nutrition, hydration or what exercise you should engage in, it is best to speak with a professional about your individual condition.

To learn more about reaching your health goals and the right ways to exercise, consider speaking with a personal trainer about what you'd like to achieve. Furthermore, if you are considering using machines in your exercise routine, it would be wise to do research on gym machine safety.

Exercising with gym machines can be helpful. There are some machines that are dangerous due to a defect during the manufacturing process. Before operating these tools, it would be wise to do some research on defective machinery that your gym may unknowingly utilize on a day to day basis.

Source

The 10 Must-Know Tips to Stay Hydrated During Your Workout

Not drinking enough water before a morning run, sweating a ton at the gym, forgetting a water bottle to sip during spin class, and steamy temps are surefire ways to put us on a path to dehydration doom. Staying hydrated while exercising is important because of the added sweat loss (compared to day-to-day activities like working at a desk or watching TV). Tossing back some H2O while working out can also help us fight fatigue and prolong endurance. Before you turn into a raisin inside and out, check out these 10 ways to prevent mid-workout dehydration.

1. Drink!
Good old H2O is critical for rehydrating when the body experiences fluid loss, such as when we sweat . Even though many gyms like to keep pricey sports drinks and protein shakes stocked on their shelves, most of the time, water will do the trick just fine. Shoot to sip seven to 10 ounces of fluid every 10 to 20 minutes during exercise to stay properly hydrated . If you’re working out for longer than an hour or doing a particularly intense exercise (like running a marathon or participating in a tough training session), you will probably need to replace electrolytes, too — this is where a sports drink or electrolyte-enhanced water comes in handy . However, it’s also important to be wary of overhydration: Too much water can lead to hyponatremia, which is when excess water in our bodies dilutes the sodium content of our blood . "It is most often caused by long duration exercise and either drinking fluid at a rate that is more than fluid losses or only replacing fluid losses with hypotonic fluids like water," CamelBak hydration advisor, Doug Casa, says.

2. Sip on sports drinks and coconut water.
When we sweat, we lose electrolytes, which are minerals found in the blood that help to regulate (among other things) the amount of water in the body. Research suggests and sports drinks, such as Powerade and Gatorade, can help prolong exercise and rehydrate our bodies because they contain electrolytes, which plain old water does not While an ordinary workout may not require electrolyte-replenishing, those participating in longer and more intense periods of exertion, such as running a marathon or going through a particularly intense workout, will benefit from a good dose of electrolytes mid-workout . Not in to sports drinks, or want a more natural alternative? Water-enhancing electrolyte tablets, coconut water, or a homemade sports drink could be potentially effective substitutes.

3. Turn to fruit.
Many fruits are a great source of both electrolytes and fluids, though the dose of electrolytes can differ from fruit to fruit . Bananas and dates are known for having high levels of the electrolyte potassium, making them a great option for refueling during an intense workout (for example, a long run) . To stay hydrated while keeping up electrolytes, it’s important to drink water while munching on fruit (fruit contains some water, but not as much as your water bottle).

4. Weigh yourself.
Hop on the scale before and after exercise. For each pound lost during activity, drink an additional 16 ounces of fluid. If your body weight change is three percent or more, you may be experiencing significant to serious dehydration . Losing a few pounds of body weight after exercise can put strain on the body and result in uncomfortable side effects like muscle cramps, dizziness, and fatigue . To prevent sweating away the water that keeps us hydrated, have a water bottle at the ready.

5. Check the toilet.
If you’re taking a mid-set break to hit the loo, check on the color of your urine to make sure you’re staying hydrated. When properly hydrated, urine should be pale yellow in color. Though it may be tricky to keep an eye on it, try to watch the urine stream, since the color of urine will dilute when it hits the toilet water. Store this handy, dandy urine color test in your phone or wallet to make sure your piddle is up to snuff — dark yellow urine may indicate dehydration.

6. Pay attention to your muscles.
Lean muscle tissue contains more than 75 percent water, so when the body is short on H2O, muscles are more easily fatigued . "Staying hydrated helps prevent the decline in performance (strength, power, aerobic capacity, anaerobic capacity) during exercise,"Casa says. When your muscles feel too tired to finish a workout, try drinking some water and resting for a bit before getting back at it.

7. Tame thirst.
Whatever you’re drinking, be it water, juice, or sports drinks, make sure to take a sip or two whenever you feel thirsty. Even if you’re not feeling totally parched, mild thirst is still a sign of impending dehydration.

8. Pinch yourself. (No, really.)
Go ahead, pinch yourself! Skin turgor, which is the skin’s ability to change shape and return to normal (or more simply put, it’s elasticity), is an easy way to check your hydration (though not 100 percent reliable for everyone) . Using your pointer finger and thumb, simply pinch the skin on the back of your hand (not too hard!) and hold for a few seconds. When you let go, if the skin takes a while to return to its normal position, you may be dehydrated.

9. Keep dry mouth at bay.
One of the first signs of dehydration is dry mouth. If your mouth starts feeling like the Sahara, head to the water fountain (or take a sip from your reusable water bottle!). A short water break between sets or during quick breaks from cardio can help stave off exercise-induced dehydration.

10. Stop if you get the dizzies.
Feeling lightheaded during a workout is a sign of dehydration and a signal to tone it down a notch. Though willpower sometimes makes us want to push ourselves through a few more reps or another mile, feeling dizzy is an indicator that it’s time to hydrate." Due to the decreased plasma volume with dehydration during exercise," Casa says, "the heart must work harder to get blood to the working muscles." When there’s not enough water in blood, both blood volume and blood pressure drop, resulting in dizziness.

Next time you plan for a sweat sesh, keep these tips in mind for a safe, hydrated workout.

 Source