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Are You Drinking Enough?

FitSugar — Fri, 09 May 2008 03:30:00 -0700

Warm weather means exercising outdoors and sweating more. Sweating more translates directly into losing fluids. Your body needs to stay properly hydrated to function and perform well. Through all that sweating, it is important to know how much you should be drinking to replenish your body.

The method of determining this is pretty simple. Weigh yourself before you work out and again when you are finished. The difference approximates the amount of body fluid you lost while exercising. If you weigh more after your run or ride, you drank too much water. You never want to lose more than two percent of your weight during any workout; a 130-pound woman should lose no more than 2.6 pounds. While working out your goal is to replenish at least 50 percent of the fluids you are losing, so you would want to drink a little over 16 ounces.

I know this is a lot of numbers and percentages, and if you don't like weighing yourself, then you should drink when you are thirsty.

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Fit Tip: Hydrate Before Exercise

FitSugar — Fri, 02 May 2008 16:00:00 -0700

At my gym, you are required to bring water to a spin class, because an hour of profuse sweating means you are going to have to sip regularly to stay hydrated. But here's a thought: Make sure you start you workout well hydrated. This will seriously improve your performance and help your precious bottle of water last a little longer during your workout.

To do this you need to stay hydrated during the nonexercise times of your day, and if you exercise daily you will be drinking more than the average sedentary Joe or Jane. Lance Armstrong's coach Chris Carmichael recommends drinking around a gallon of water a day – that's 128 ounces – not including the fluids you drink while exercising. If you are planning on sweating later, go ahead and drink up now.

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Don't Drink Too Much Water When Running

FitSugar — Tue, 08 Jan 2008 14:30:00 -0800

It is important to keep hydrated when running a marathon but did you know that too much water can be a bad thing?

A good rule of thumb is to drink about one cup of fluid every 20 minutes during a marathon, anything more than that could be dangerous and could cause hyponatremia — when you have low amounts of sodium in your body. It can be fatal if not treated immediately. To prevent it, be sure to drink sports drinks during training and, as long as you don't have high blood pressure, increase your salt intake a few days before the race.

For symptoms of hyponatremia just

Travel Tip: Stay Sane on the Plane

FitSugar — Tue, 20 Nov 2007 12:30:00 -0800

Flying can be one of the most stressful parts about the holiday season. Airplanes are hardly conducive to getting around and moving. Use these tips before and during flying to get the most of your flight:

Book a daytime arrival if possible. Once you arrive, do your best to drag yourself outside and do something active while it's still daylight — this should help you recover from jet lag much more quickly.
Book an aisle seat and walk the length of the plane every hour to prevent back strain, loosen your muscles, and get blood circulating.
It's no surprise that cabin air is super dry. To combat dehydration (which contributes to jet lag), drink a 16-oz. water before boarding. Then be sure to stay well hydrated in flight. I try to drink one small water bottle (airplane special size) every 30 minutes.

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Get in Gear: Camp Inn Hydr8r on Sale

FitSugar — Tue, 06 Nov 2007 03:30:00 -0800

As the weather has gotten a bit chillier I have started wearing thin gloves during my runs after work with my husband. It's been great except that the gloves have made it hard to keep a grip on my water bottle, and last night I dropped it about four times. So today I have decided I need a hydration pack, especially since I am the type of runner that needs to stay constantly hydrated while running.

On my hunt for a hydration pack, I came across the Camp Inn Hydr8r Hydration Pack, which to my delight was on sale for $9.93! I am thrilled because I am not yet sure how much I am going to love running with something on my back so I don't want to invest a lot of money on a product that may not be the right solution for me. This particular hydration pack holds 100 ounces (or just under three liters), which means it won't be too heavy when it's full. I love that it comes in a bunch of fun colors, which means now my only issue is deciding which color I want.

Stay Hydrated With Platypus

FitSugar — Tue, 07 Aug 2007 14:30:00 -0700

Since we all know how bad disposable water bottles are for the environment (since most of them end up in landfills because they don't get recycled), it's a great idea to use a reusable water bottle. Both Nalgene and SIGG bottles are great, but if your goal is to stay hydrated during some kind of strenuous activity, lugging around a hard bottle can be kind of annoying.

Check out these bottles made by a company called Platypus®. Their water bottles and carriers come in a range of sizes and shapes, and they're all collapsible, "taste-free," lightweight, easy to fill, and rugged enough to handle temperatures from freezing to boiling.

Want to know what else? Then

Three Ways to Stay Hydrated at Work

FitSugar — Tue, 07 Aug 2007 09:30:00 -0700

Hydrating at work is just as important as hydrating while exercising. Office environments are notorious for being some of the driest places on earth, particularly with air-conditioning and heat going at full blast. Hydration is simple to do, but if left undone can leave you feeling less than stellar. So stick to this 3-point plan to focus on hydration from RealBuzz.com:

Limit caffeine intake. Caffeinated drinks including cola, tea and coffee, all dehydrate your body. This can result in headaches, dry and sore throats, and lethargy.
Don’t lose your bottle. Always keep a bottle of water at arms reach. Take frequent swigs and you’ll keep your fluid levels topped up.
Don’t neglect activity. However, just because you have water close at hand and don’t need to move away from your desk for a drink, still make sure that you take regular exercise and mobility breaks.

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Get in Gear: CamelBak FlashFlo

FitSugar — Mon, 25 Jun 2007 02:30:00 -0700

Running outside is wonderful, but the one drawback is water. I have yet to find a water fountain when I am out trail running. Now, you could wear the Terminator FuelBelt like Fergie Ferg, or you could opt to use the FlashFlo ($40) by CamelBak.

The FlashFlo is a fanny pack designed to hold water that has a built in drinking tube with an easy to use valve. Clip the tube to your shirt and you are good to go. You can easily slip the tubing to either side of the pack so it easy to use if you are right or left handed. The FlashFlo also has a zippered pocket for your keys and a secure outer pocket for your iPod. The fanny pack style is better suited for walking, hiking and trail running than the backpack style hydration units made by CamelBak.

So run those trails carrying 45 ounces of water sitting comfortably on your waist. Buy one directly from CamelBak.

How Much Should You Drink? Beverage Guidance System

FitSugar — Thu, 29 Mar 2007 04:00:00 -0700

I am sure you know about the Food Pyramid, but did you know that there is a similar pyramid for beverages?

Well there is. The Beverage Guidance Panel (I know, there is a panel for everything) has developed guidelines for beverage classification and how much you should drink in a day. For individuals older than 6 years, the Panel recommends the following ranges of intake for beverages:

Level 1: (water), 20 to 50 fl oz/day
Level 2: (unsweetened tea and coffee), 0 to 40 fl oz/day (may replace water, but caffeine is a limiting factor, up to 400 mg/day, or ~32 fl oz coffee/day)
Level 3: (low-fat and skim milk and soy beverages), 0 to 16 fl oz/day
Level 4: (noncalorically sweetened beverages), 0 to 32 fl oz/day (may substitute for tea and coffee with the same limitations as for caffeine)
Level 5: (caloric beverages with some nutrients), 0 to 8 fl oz of 100% fruit juices/day, 0 to 1 alcoholic drink/day for women and 0 to 2 alcoholic drinks/day for men (one drink is ~12 fl oz of beer, 5 fl oz of wine, or 1.5 fl oz of distilled spirits) and 0 fl oz of whole milk/day
Level 6: (calorically sweetened beverages), 0 to 8 fl oz/day

Doubling Up: Water Cooler Squats

FitSugar — Mon, 26 Mar 2007 14:30:00 -0700

You know how much I love multi tasking and when I can combine two things I love, all the better. So I have taken to doing a classic squat while filling my water bottle. Squats and hydration combined, what more could a girl want out of a trip to the office kitchen.

You should try it too, especially if your water cooler is in an inconspicuous spot. Also it helps to not be afraid to look a little un-cool by the cooler. So, instead of bending over with straight knees and rounding your back, stick your booty out and bend your knees and squat. In this situation having a bigger water bottle is a bonus because you will need to hold the squat longer while your big bottle fills up. If you are tall, then you will have to squat a little deeper, but don’t let your pelvis go below your knees.

Do you want more specifics on how to perform a squat? Check out this post: You Don't Know Squat. It should answer any of your questions on technique. If you aren't sure how much water you should be drinking daily, you need to enter your stats in the Fit Calculator and find out.

A little impromptu thigh work and getting some thirst quenching water simultaneously – now that is what I call doubling up.

Water Knowledge

FitSugar — Sun, 25 Mar 2007 08:00:00 -0700

It is getting warmer out there (at least in some parts of the world), so hopefully you are taking advantage of the weather. Make sure to stay hydrated while you play outdoors. Take this quiz to learn if you are a heavy drinker...of water.

The Skinny on: Colonics and the Red Carpet

FitSugar — Thu, 22 Feb 2007 17:00:00 -0800

There are many celebrity secrets to looking gorgeous on the red carpet and one of those dirty little secrets is colonics. Yes they are as unglamorous as they sound. Contrary to popular belief, colonics do not help you lose weight, since the large intestines/lower intestines/colon does not metabolize food, just water. However, a colonic does wash away anything that is hanging out in your lower intestines. For the red carpet walk, a colonic can decrease bloating and thereby flatten a belly. Some even claim that colonics can plump up the skin too. Increasing the amount of water you drink, even doubling the recommended 8 servings of 8 ounces of water a day, for 5 days before a big event can produce the same desired effect and that just sounds a lot more appealing to me. You all know how much I love water.

Are You Drinking Enough Water?

FitSugar — Mon, 29 Jan 2007 16:05:00 -0800

How much water am I supposed to drink in a day? I've heard 8 glasses, 6 glasses, 10 glasses - but how do I know what's right for my own body?

Take the pee test. Sounds classy, I know. But it can be quite informative.

After you pee in the toilet, take a look. Really. I'm serious. What color do you see? Is it dark yellow, light yellow, or does it look clear?

The color of pee is caused by bile, the chemical your liver produces to break up fat. When our bodies break down bile, the pigment urochrome turns pee yellow. The lighter the color, the more it's watered down.

Here's the deal. If you are drinking enough water for your body, your urine will be as clear as water. If your pee is - then you passed the test.

Also, your water needs can change from day to day, so monitor it by checking your pee. If it's clear, you're all good. You can also check out Fit's Calculator to see how much water you should be drinking daily.

Do you take better care of yourself during the week or on the weekends?

FitSugar — Mon, 22 Jan 2007 10:00:17 -0800

I have noticed that I often feel kind of dehydrated and groggy on Sunday. I know it's not due to late night partying (that is really rare in my life these days) or from drinking too much coffee (I drink less java on the weekends than I do during the week). I think it's because I don't take care of myself on the weekends. I eat at random times and I eat weird combinations of food. Plus I just don't drink water the way I do when I am at my desk at work.So I was curious if other folks go through this too.So...do you take better care of yourself during the week or on the weekends?

Do you take better care of yourself during the week or on the weekends?

I stick to my routine during the week and it all falls apart Saturday morning.

I take better care of myself on the weekends since my time is my own.

Are you kidding me? I'm a mess all of the time.

I stick to my schedule 7 days a week.

Did I miss something? Tell me below

Get in Gear: The Sugar Pack

FitSugar — Thu, 18 Jan 2007 04:00:00 -0800

If you are into doing anything outdoors, you've got to have a Camelbak. It's an easy way to make sure you've always got your water with you.

Sometimes when you're out for the day, snowshoeing, cross-country skiing, or whatever, it's annoying to have to stop all the time to get your water bottle out of your backpack.

Using the Camelbak keeps your water much more accessible so you are apt to drink as much water as you need.

It's a pack that has a reservoir pouch that holds the water. And there's a little tube that goes from there all the way up to your shoulder. To get the water out, you bite down on the end and suck - it's like a big straw - it's so easy.

But won't my water freeze? Nope. Camelbak makes insulated packs like this one so your water is protected from the cold. It's called the Sugar pack. You know I love that!!!

For $70, it holds 70 oz of water and has extra storage space for important things like snacks, a camera, your cell phone, and extra layers. What a brilliant idea.

Metromint: Cool Water

FitSugar — Fri, 12 Jan 2007 16:00:00 -0800

Some people can't get enough of fruit flavored water. So what about mint flavored water?

Metromint is the latest and greatest in the water world. This water is filtered, then fresh mint (grown in Washington’s Yakima Valley) is added. That’s it. No sweeteners. No calories. No pesticides. Nothing but all-natural ingredients. That is refreshing!

Metromint’s all-natural combination of pure water and fresh mint hydrates you and your tired muscles. It also freshens your breath, settles your stomach and relaxes your mind. It's no wonder the design is so sleek, Rio Miura, a Japanese fashion designer, along with Scott Lowe created Metromint. Right now there are two flavors: spearmint and peppermint so look for it in your local grocery store or buy a case (24 bottles for $4 online from Metromint's site. Keep a look out because Metromint is announcing two new varieties at the Fancy Food Show (San Francisco) in January.

Do you drink enough water? Find out with Fit's Calculator!

Health Benefits of Sparkling Water

FitSugar — Mon, 08 Jan 2007 12:15:00 -0800

You all know how much I love water. I also really love sparkling water. We call it "bubbly" water at my house, mix it liberally with fruit juice and tell the girls they're drinking spritzers. It sounds so much fancier than watered down juice.

I have been wondering lately if sparkling water is harmful or beneficial, since it is just water with CO2 added to it to make it carbonated. Lucky for me the Times reports that it is not only equally hydrating as flat water but that it can also keep calcium locked in the bones.

So drink up! A little splash of "bubbly" water is good for you. It might even help relieve your upset stomach.

Fit's Tip: You should avoid Club Soda though. It has lots of sodium added to it in an attempt to recreate the taste of homemade seltzer from the good old days.

Drink It, Water That Is

FitSugar — Tue, 19 Dec 2006 13:05:00 -0800

If you didn't know it already, let me tell you directly - I am pro water. So this little statistic caught my eye. According to the recently released US Census Statistical Abstract, the average American drank 23.2 gallons of bottled water in 2004, up from only 2.7 gallons in 1980.

I know this means we're just probably going more upscale with our water habits, buying bottles upon bottles of exquisitely pure and expensive water like Penta. Somehow or another I have decided to be optimistic abut this little factoid, and I think it means we are also drinking more water period. By drinking more water, we are becoming better at keeping ourselves hydrated. Maybe my glasses are tinted a little too pink, but that is my read on this fact extracted from the big book of statistics put out by our government.

If you are curious to know how much water you should be drinking daily, check out Fit's Calculator. It'll give you the information you are looking for.

Go ahead now. Drink up.

Fit Calculator: Water Works

FitSugar — Thu, 07 Dec 2006 04:00:00 -0800

Do you sit and wonder to yourself, in your quiet moments alone "Am I drinking enough water?" If not, I'm here to tell you that it is a good question to ask and finding the answer couldn’t be easier. Check out FitSugar’s new water calculator Water Works. It’ll tell you how much water you should be drinking daily.

Hydration is important to good health and the majority of Americans are chronically under hydrated, meaning most of us are mildly dehydrated all of the time. That might not seem so bad but being mildly dehydrated can impair brain function – like making it hard to do basic math. Also, we are so under hydrated as a population, we experience dehydration as hunger pains – how confused have our bodies become?

Fit’s Tip: If your mouth feels dry and you're thirsty, you are already mildly dehydrated. I take my cues on hydration from competitive cyclists – Drink before you’re thirsty and avoid the catch up game with hydration.