During the summer time, or any time where you are in a warm or humid environment, your body's need for water increases.
Making sure that you drink plenty of water in order to compensate for this additional need is the best plan of action, but this can be subsidised by eating various foods that have a high water content as well. One such example is the watermelon, which we will cover along with other fruits with a high water content.
This article is going to explain how much water you need a day, and just how to stay hydrated during the summer months ahead, highlighting the best drink for dehydration.
How much water do we need each day?
So how much water do you need a day? Well first of all we should take a look at the volume of water that our bodies need each day, before other factors such as spending time outside in the heat, or physical activity are taken into consideration. These are factors that of course will use up more water through bodily functions, and increase the amount that we sweat.
A commonly talked about benchmark is that drinking 8 to 10 glasses of water each day, which equates to approximately two to three liters, is sufficient to meet your body's needs. We require water so that a great many processes can take place in our body, and it loses it through sweat, urination and breathing. So keeping our water levels topped up all day is mandatory, under normal temperatures and circumstances, let alone any that increase the overall need.
Should you end up in a hot and/or humid environment, it is fundamental to take on board more water. The need for water is even greater if you are taking part in physical activity in such conditions, and/or if you are spending time at greater altitudes.
It is difficult to say exactly how much more is needed, but you should be exceeding 3-4 liters spread out during the day.
Ways to stay hydrated during the summer months
Now that you know how much water your body needs, and just why this need is increased during the summer months, let's look at the best ways to stay hydrated.
1. Drink plenty of water and hydrating liquids- The best thing about water is that you don't have to buy it over the counter. Of course if you want to you can as mineral water is available pretty much everywhere you go, but the point is you turn the tap on and it comes out. It may go without saying, but this is undoubtedly the most obvious, and by far the easiest way to remain hydrated during hot and humid weather. If you are going out, keep a bottle of water with you, or if you are at work then keep a bottle of water with you as well. Refill the bottle as many times as possible during the day so the water is there as and when you need it. Sports drinks, such as Gatorade, are also hydrating due to the electorlytes that they contain, they may in fact be the best drink for dehydration.
2. Eat fruits that contain a high volume of water, such as the watermelon - We should all be making sure that we have five portions of fruit and vegetables each day, and during the summer months you should ensure that those that you eat have a high water content. A brilliant example of a fruit that is bursting with water is the aptly named watermelon, which is made up of over 90% water. There are also a load of brilliant nutritional benefits that can be obtained from eating watermelon such as it's high volumes of vitamin C and potassium, plus there are literally no calories in watermelon to worry about, if you are a calorie counter.
Other such fruits and vegetables with high water content are:
* Lettuce
* Apples
* Grapefruit
* Cantaloupe
* Grapes
* Tomatoes
3. Avoid things that will have a dehydrating effect - It is lovely to sit in the sun and have a glass of wine, or a nice cold beer, but avoiding things such as alcohol, or at least drinking them in smaller quantities and alongside regular water intake, is the safest option. Alcohol has a dehydrating effect on the body, as anyone who has ever suffered from a hangover will tell you, and this is going to make you feel even worse in the summer heat. Other such liquids that can be dehydrating are sodas and caffeinated beverages.
Summary
I hope that the three ways of how to stay hydrated during the summer have been useful, and that you will take the advice provided on board. Becoming dehydrated is something that can be very dangerous, so avoiding it at all costs is a must.
After all we are never far away from a free source of water, fruits like the watermelon are easily available in stores and supermarkets everywhere for next to nothing, and limiting how much alcohol we drink is down to nothing but self restraint.
Steve Wright is an internet writer and nutritional expert. With various websites to his name including the popular http://www.calories-in-foods.com/, he strives to share his work with as many people as possible online. Residing and working in the UK he is an avid follower of the ATP world tennis tour and Liverpool FC.
Thursday, July 5, 2012
Choosing the Right Exercise for You on a Budget
Which Exercise is Right for You?
Think about what you like doing before choosing the type of exercise program to follow. It is pointless choosing something you hate or you will not follow through or continue with it.
Before you start any exercise make sure that you get a check up with your Doctor or Physician, especially if you have any underlying health problems, are very overweight, smoke or if you have not exercised for quite some time.
If you are on a budget
If you are on a budget then gymnasium fees may be prohibitively expensive for you so if using gym equipment is your thing, then think about adapting some of the exercises for home use, such as floor exercises on a mat, lifting small weights and perhaps invest in some small home gym equipment such as exercise bike or rowing machine and a blow up exercise ball.
You can probably pick a lot of these up quite reasonably from eBay or Amazon but make sure that if you get any second hand equipment it is checked out thoroughly and that it is completely safe to use before starting your exercise programme.
Walking or Jogging
You could also think about other forms of exercise if you are really struggling due to the economic crisis. You can walk or jog for free but make sure that the route you take is safe especially if you are a lone female. You will need to make a small investment in a good pair of running or walking shoes.
Walking is especially good for most levels of fitness and even if you are massively overweight as long as your Doctor agrees then you can start with a few steps and gradually build up the distance that you walk. If you are already very fit then you can always start power walking or hill walking to increase the levels at which you are exercising.
Perhaps you can find a friend to be a jogging partner or walking buddy, which will make the exercising more enjoyable and sociable and help to motivate you. The time will also pass quickly if you are talking as you walk and it is much harder to give in and not bother if you know that someone is waiting for you to join them.
You can do some exercises at home using a can of beans in each hand as cheap weights to start with and if you get a strong piece of thick elastic you can sew it into a loop and use this in your exercises too, but be careful that it doesn't break.
Dancing
If you love music and enjoy dancing then find a room in your home where you won't be disturbed and play your favourite music whilst dancing along and if you are worried about the neighbours seeing you then close the drapes. If you are more confident then you can join a club and take up a new form of dancing such as tap, belly dancing, pole dancing or ballroom and salsa.
Skipping or Jump Rope
This is a cheap way to exercise and a very good aerobic workout but may not be suitable if you have any joint problems, high blood pressure or any breathing or heart problems as it is rather strenuous. Start with a few jumps and build up to 10, 20, 30 and so on.
Swimming
If you live near a public swimming pool or have generous friends who are happy to let you use their pool then swimming is an excellent exercise especially if you are obese or extremely overweight as the water will help to support you and your joints. You may even be lucky enough to find somewhere that offers Aqua Aerobics too, which is a great way to get into shape without pounding your joints too hard. Have a look in your local area and see if there is somewhere that you can swim for a reasonable fee.
Golf
Although Golf is thought of as an expensive sport there are some local golf courses and facilities that offer a per play option that can work out a lot cheaper than course fees. Look for a course that also offers golf club hire so that you can try golf out first before going to any expense of buying equipment and then realising that you do not enjoy it. If golf is completely un-attainable financially then perhaps you could look into becoming a caddie for someone you know or ask at your local course if there are any weekend or evening jobs that involve walking around the course and if they offer use of the facilities as a perk of employment then that would be even better.
There are many sports and exercises that you take up so if you don't like one find another that you do like.
No matter which exercise you choose make sure that you start gently and don't overdo it. You need to begin at a low level of intensity and if it hurts then stop. Gradually build up day by day so that you improve your level of fitness and increase the length of time as well as repetitions.
How Hard Should You Push Yourself
You want to aim to push your self each time just past your comfort zone and improve on your previous performance. If you go into a programme full on and push yourself too hard you will not sustain the programme and will most likely give up or cause yourself a nasty injury. Remember if you get an injury then you will be unable to exercise for the time it takes to heal so take it gently and look after your body.
Also whichever exercise you choose you will need to warm up and cool down before and after each session and even if you are dancing around your own room make sure that you start with a slow song and end with a slow song and try to do some stretching exercises to protect your muscles.
Ideally you want to work up to at least 30 minutes 3 times a week but if you are really unfit and in bad shape then you must start slowly by maybe walking for 10 minutes each day and then increase this by 5 minutes more every couple of weeks.
If you are serious about getting fit then start slowly, working at your own pace, gradually build up your levels and most of all keep going long term as this is better than short bursts of excessive exercise followed by long periods of inactivity.
For more information visit us at dietandkeepfit.com
A Pratley is an internet marketer and copy writer as well as social media marketing consultant and has written content for many websites as well as articles for ezine. Currently she is writing on behalf of http://dietandkeepfit.com/ with an aim to inspire others to lose weight and change their lifestyle to a healthier one.
Think about what you like doing before choosing the type of exercise program to follow. It is pointless choosing something you hate or you will not follow through or continue with it.
Before you start any exercise make sure that you get a check up with your Doctor or Physician, especially if you have any underlying health problems, are very overweight, smoke or if you have not exercised for quite some time.
If you are on a budget
If you are on a budget then gymnasium fees may be prohibitively expensive for you so if using gym equipment is your thing, then think about adapting some of the exercises for home use, such as floor exercises on a mat, lifting small weights and perhaps invest in some small home gym equipment such as exercise bike or rowing machine and a blow up exercise ball.
You can probably pick a lot of these up quite reasonably from eBay or Amazon but make sure that if you get any second hand equipment it is checked out thoroughly and that it is completely safe to use before starting your exercise programme.
Walking or Jogging
You could also think about other forms of exercise if you are really struggling due to the economic crisis. You can walk or jog for free but make sure that the route you take is safe especially if you are a lone female. You will need to make a small investment in a good pair of running or walking shoes.
Walking is especially good for most levels of fitness and even if you are massively overweight as long as your Doctor agrees then you can start with a few steps and gradually build up the distance that you walk. If you are already very fit then you can always start power walking or hill walking to increase the levels at which you are exercising.
Perhaps you can find a friend to be a jogging partner or walking buddy, which will make the exercising more enjoyable and sociable and help to motivate you. The time will also pass quickly if you are talking as you walk and it is much harder to give in and not bother if you know that someone is waiting for you to join them.
You can do some exercises at home using a can of beans in each hand as cheap weights to start with and if you get a strong piece of thick elastic you can sew it into a loop and use this in your exercises too, but be careful that it doesn't break.
Dancing
If you love music and enjoy dancing then find a room in your home where you won't be disturbed and play your favourite music whilst dancing along and if you are worried about the neighbours seeing you then close the drapes. If you are more confident then you can join a club and take up a new form of dancing such as tap, belly dancing, pole dancing or ballroom and salsa.
Skipping or Jump Rope
This is a cheap way to exercise and a very good aerobic workout but may not be suitable if you have any joint problems, high blood pressure or any breathing or heart problems as it is rather strenuous. Start with a few jumps and build up to 10, 20, 30 and so on.
Swimming
If you live near a public swimming pool or have generous friends who are happy to let you use their pool then swimming is an excellent exercise especially if you are obese or extremely overweight as the water will help to support you and your joints. You may even be lucky enough to find somewhere that offers Aqua Aerobics too, which is a great way to get into shape without pounding your joints too hard. Have a look in your local area and see if there is somewhere that you can swim for a reasonable fee.
Golf
Although Golf is thought of as an expensive sport there are some local golf courses and facilities that offer a per play option that can work out a lot cheaper than course fees. Look for a course that also offers golf club hire so that you can try golf out first before going to any expense of buying equipment and then realising that you do not enjoy it. If golf is completely un-attainable financially then perhaps you could look into becoming a caddie for someone you know or ask at your local course if there are any weekend or evening jobs that involve walking around the course and if they offer use of the facilities as a perk of employment then that would be even better.
There are many sports and exercises that you take up so if you don't like one find another that you do like.
No matter which exercise you choose make sure that you start gently and don't overdo it. You need to begin at a low level of intensity and if it hurts then stop. Gradually build up day by day so that you improve your level of fitness and increase the length of time as well as repetitions.
How Hard Should You Push Yourself
You want to aim to push your self each time just past your comfort zone and improve on your previous performance. If you go into a programme full on and push yourself too hard you will not sustain the programme and will most likely give up or cause yourself a nasty injury. Remember if you get an injury then you will be unable to exercise for the time it takes to heal so take it gently and look after your body.
Also whichever exercise you choose you will need to warm up and cool down before and after each session and even if you are dancing around your own room make sure that you start with a slow song and end with a slow song and try to do some stretching exercises to protect your muscles.
Ideally you want to work up to at least 30 minutes 3 times a week but if you are really unfit and in bad shape then you must start slowly by maybe walking for 10 minutes each day and then increase this by 5 minutes more every couple of weeks.
If you are serious about getting fit then start slowly, working at your own pace, gradually build up your levels and most of all keep going long term as this is better than short bursts of excessive exercise followed by long periods of inactivity.
For more information visit us at dietandkeepfit.com
A Pratley is an internet marketer and copy writer as well as social media marketing consultant and has written content for many websites as well as articles for ezine. Currently she is writing on behalf of http://dietandkeepfit.com/ with an aim to inspire others to lose weight and change their lifestyle to a healthier one.
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