Healthy Hydration

' Eating fruit and vegetables and drinking juice are great ways to hydrate your body.

' Try to keep a bottle of water handy at all times and always keep an emergency bottle of water in your car.

' Drink a glass of water

Water is an essential component of the human body and is critical to successful weight loss and exercising. Yet many people don't understand the importance of staying well-hydrated and what it takes to stay that way.

Water is important insomuch as it regulates our temperature, cushions and protects our vital organs, aids digestion, transport nutrients to working muscles and organs, helps dispel waste and can help prevent us from over-eating.

Water loss:

In doing all of these things, water is consumed or expelled from our bodies, which means that it needs to be continually replaced.

When the temperature of our body rises, during exercise for example, we lose higher amounts of water through sweat. In one hour of intense exercise, our body can lose up to a litre or more of water.

When we fail to replace lost water and our body can't cool itself properly, we enter a state of dehydration.

Sometimes we can mistake mild states of dehydration for hunger.

When we don't drink enough fluids, our body gives us signals which resemble hunger pains. When this happens, many of us start eating unnecessary calories seeing as how we have misunderstood what our body is trying to tell us.

By staying well-hydrated throughout the day, we minimise the fatal of unnecessary eating and maximize our luck of achieving our weight loss goals.

Dehydration:

If you've ever felt thirsty, you have experienced dehydration.

In a dehydrated state our body is unable to cool itself properly, which in extreme cases can lead to heat exhaustion and possibly heat stroke.

Without an pretty good supply of water we jump off to lack energy and our muscles may enter on to cramp.

For regular exercisers, maintaining a constant supply of water to the body is essential. Dehydration leads very quickly to muscle fatigue and can even effect our coordination. Even small amounts of water loss may hinder thickset performance.

To prevent dehydration, exercisers must drink competent amounts of water before, during and from their workout or event.

Fluid restraint and replenishment:

It is very important that we all drink enough water. Thirst is a signal that our body is till now on the way to dehydration.

It is important to drink continually throughout the day and not just to weasel out thirst.

One easy way to suppression that you are rather hydrated is to aspiration the pink of your urine.

If your urine is light to clear up you are fine, if your urine is too dark the odds are that you are not drinking enough water and may be to the purpose dehydrated.

Of course, if you are taking vitamin supplements, this test may not be dead right as things go supplements tend to darken the ostentation of your urine for several hours by virtue of taking them.

Water is usually the best fluid replenishment for most people, but sports drinks can provide further benefits in extreme conditions.

As well as containing water, some sports drinks contain electrolytes and other trace elements which aid in fluid absorption, which is very important if you are exercising at a high intensity for more than 45 minutes or so.

But remember, water is not the only source of fluid replacement. Healthy foods like fruits, juices, soups and vegetables all contain varying degrees of water that aids in the replenishment of lost fluids.

By world standards, Australian's are very lucky to have friend at court to safe, thoroughgoing drinking water. This makes staying well hydrated really easy, so what are you waiting for? Drink up!

Everyday Hydration hints:

• As a general rule, drink at least 1 litre (4 glasses) of water for every 30 kilos of body weight each day. If you weigh 60 kilos, for example, drink at least 2 litres of water per day. If it is hot or you are propellant drink even more.

• Look for light to sunlit unreal urine to make sure you are ably hydrated.

• If you are hungry when you shouldn't be, try drinking a couple of glasses of water - you might be misinterpreting thirst for hunger. If you are still hungry 10 to 15 minutes later, try eating a piece of fruit to keep you going until your next meal.

• Eating fruit and vegetables and drinking juice are great ways to hydrate your body.

• Try to keep a demijohn of water handy at all times and statically keep an emergency crate of water in your car.

• Drink a glass of water preferably going to bed and no such thing as soon as you wake up, 8 hours is a long time for your body to go without water.

• Caffeine and shit can have a diuretic effect, making you lose even more water, so be sure to satisfy for this accessory loss.

Exercise Hydration hints:

• Drink one to two glasses of water at least an hour you start exercising.

• Drink extra glass 20 to 30 minutes prior to exercising.

• Drink 125 to 250ml of fluid every 10 to 15 minutes or so during exercise.

• Drink an renewed 250ml of fluid within 30 minutes posterior exercising.

• Drink 500ml of fluid for every half kilo of body weight lost beyond exercise.

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