Why should we drink plenty of water? How can water affect our bodies? Check the list below to find out what happens when you don't drink enough water - get dehydrated:

6 items that decrease as a result of dehydration

• Blood volume
• Performance
• Blood pressure
• Sweat rate
• Cardiac output
• Blood flow to skin

4 items increase as a result of dehydration

• Core temperature
• Heart rate
• Perceived exertion
• Use of muscle glycogen

2 items are retained as a result of dehydration

• Water
• Sodium

How much water should you drink then? It all depends. Adequate hydration before, during, and after exercise is very important. Remember, the body cannot adapt to dehydration, which impairs every physiologic function. Some studies have shown that a fluid loss of even 2% of body weight will adversely affect circulatory functions and decrease performance levels.

A good general guideline is: Sedentary men and women should consume on average 3.0 L (approximately 13 cups) and 2.2 L (approximately 9 cups) of water per day, respectively.

This is a generalized guideline and should be adjusted based on activity level.

If you're trying to lose weight, try to drink an additional 8 ounces of water for every 25 pounds carried above ideal weight.

Also, try to consume about 14 to 22 ounces of fluid 2 hours before exercise and drink 6 to 12 ounces of fluid for every 15 to 20 minutes of exercise. And finally, if you work out hard, drink 16 to 24 ounces of fluid for every pound of body weight you lost after an exercise.

Cheers.

Below are 5 simple tips and suggestions on how to get your diet dialed in. Clean eating habits with lots of unprocessed, real and natural foods is key to great health. Add 20 to 30 min of exercise to your daily routine and you should be on your way to a healthier you!

1. Nutrition is the 1st and most important key to health! Focus on eating whole, unprocessed foods while avoiding grains & sugars
2. Eat a diet primarily high in healthy fats like coconuts, avocados, olive oil, olives, butter, raw nuts and lots and lots of raw, organic vegetables
3. Consume good protein such as grass-fed, organic meats and pasture-raised eggs. Wild caught fish, ideally smaller fish, as they contain less heavy metals
4. Eat fruits moderately because of the high contents of fructose
5. Reduce grains from your diet as much as you can to help lower your insulin

I believe that you should always be aware of what you eat. This means, again, staying away from all processed foods that are loaded with additives, harmful chemicals, and genetically engineered ingredients that could put your health at risk.

Below a visual of this somewhat reversed Food Pyramid.
Courtesy of Dr. Mercola's website:

CARDIO - It's really good for You!

Why should you do some cardio-respiratory exercises every day? We all know or read somewhere that it is healthy for us. But do you really know why? And what is considered a good cardio workout? Below is a great list of reasons why you should do some cardio every day. 30 minutes to an hour of light cardio is recommended. Also check out the list of possible cardio exercises. Enjoy!
 
Reasons for Cardio-respiratory Exercise:

• Increases
  • cardiac output
  • breathing efficiency
  • oxygen transport and use
  • use of fats for fuel
  • mental alertness
  • ability to relax and sleep
  • tolerance to stress
  • lean body mass
  • metabolic rate
    

 

• Decreases
  • resting heart rate
  • cholesterol
  • blood pressure and the risks of heart disease
    
  • blood clots
  • depression
  • anxiety
  • obesity
  • diabetes

 
Types of Cardio - 30 to 60 min per day is ideal:

• Light to brisk walks
• Treadmill or elliptical
  
• Stair Climber
  
• Light to moderate hikes
• Light jogging
• Gardening (also a good body-workout)
• Swimming
• Kettlebells
• Jumping ropes
• Battle ropes
• Rowing
• Cycling
• HIIT circuits
• Sprinting
  

Leave a comment on your preferred cardio below.