The Importance Of Hydration. Are You Drinking Enough Water?

"I can't seem to drink enough water - it's so bland and tasteless!"


While water might not be the tastiest choice when it comes to drinks, it's an important component to staying active and healthy!


Considering the human body is composed of up to 60% of water (http://ga.water.usgs.gov/edu/propertyyou.html) it's important to provide your body water.


Benefits of drinking water.
Drinking water flushes toxins out of your body and provides moisture to organs and other body parts. Lubrication makes it easier for the body to perform needed functions.


What happens if I don't drink enough water?
Even the slightest dehydration can affect a person.
Here are some effects of not drinking enough water:

• drain your energy
• make you tired.
• Signs of dehydration: fatigue, muscle aches, dizziness and feeling light headed. 
• Another sign of dehydration is dark urine. When a person is healthy and hydrated, urine is nearly colorless and odorless.

So how much do I need?

The average human body loses 8 cups of fluid a day. This is through normal bodily functions and the amount may be much higher for active adults or those who live in hot environments.

A basic rule of thumb is the "8 x 8" rule or 8 glasses of water at a rate of 8 ounces a cup. This will provide 64 ounces of fluid to replenish lost fluids.

But, according to the Institute of Medicine, it is recommended to drink approximately 3 liters (or 13 cups) for men and 2.2 liters (or 9 cups) for women.

But water tastes gross, are there alternatives?
Sure there are! Here are some beverage ideas to staying hydrated:

• Skim Milk
• Soup
• Watermelon
• Salad (with lots of lettuce which is 90% water)
• Herbal Tea
• Flavored Water

Conclusion

So the next time you're feeling sluggish, hungry, or thirsty think about how much water or liquids you're consuming.

Go on, grab a glass of ice cold water or other alternative and stay hydrated!

If you have questions, please feel free to contact me!

Thanks for reading!

Asif A. Fasih
asiffasih@hotmail.com

Further Reading:

• http://www.ehow.com/about_5380474_important-drink-water.html
• http://www.mayoclinic.com/health/water/NU00283
• http://www.associatedcontent.com/article/74795/hydrate_yourself_with_these_tasty_water_pg2.html?cat=5

Are Carbs Bad For You? The Truth About Carbohydrates.

"Carbs make you fat! Don't eat carbs...just have a low carb diet!"


Such claims were made by diets and experts alike beginning in the 90's when special attention was given to low carb or carb free diet. Remember the Atkins diet? Yes, it's still around and followers adhere to low carb diets (without regard to fats or other group intakes).


The purpose of today's post is to educate you that not ALL carbohydrates are bad and that, if taken in moderate amounts, they can help you achieve your goals.


Premise: Not all carbohydrates are created equal!


What are carbohydrates?
Carbohydrates, also referred to as "carbs" are "one of the main types of nutrients. They are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed." (U.S. National Institute of Health - http://www.nlm.nih.gov/medlineplus/carbohydrates.html)


Why are carbohydrates needed?
Carbohydrates are the human body's source of energy. Carbs are to humans as gasoline is to a car, in other words, your body cannot function without them.


Carbohydrates are broken down into glucose before they can enter the bloodstream. Excess carbs are stored as glucose in your liver and this is referred to as glycogen. Glycogen is used to fuel workouts and other intense activities.


Carbohydrate Classifications
Carbohydrates are classified in two types: simple and complex.


Simple carbohydrates are "sugars—including dextrose, fructose, lactose, maltose, sucrose, white sugar, corn syrup, honey, and turbinado sugar—that are quickly and easily absorbed into the bloodstream." (http://medical-dictionary.thefreedictionary.com/simple+carbohydrates)


Examples of foods containing simple carbohydrates include many processed or refined foods including; white bread, soda, white sugar, corn syrup, fruit juice, cake, most packaged cereals, and candy to list a few.


Complex Carbohydrates are "polysaccharides; nutritional compounds composed of multiple monosaccharide (simple sugar) building blocks. Complex carbohydrates include starches, glycogen, and cellulose." (http://medical-dictionary.thefreedictionary.com/complex+carbohydrates)


Example of foods containing complex carbohydrates include whole grain food items, lentils, many vegetables, brown rice, low fat yogurt, and more.


For more examples of each, refer to: http://howtothinkthin.com/instincts2.htm


Which type is better? Why?
Complex Carbohydrates are the better carbohydrate. 


The reason being complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health. (http://www.sparkpeople.com/resource/nutrition_articles.asp?id=590)


Simple carbohydrates cause a spike in blood sugar levels and then a crash which can elevate the appetite to want more food and increase the risk of fat storage.


It should also be noted that complex carbs provide an excellent source of fiber (which promotes digestive health.)


How many servings per day?
This article provides a great rule structure (which I've included here, http://www.sparkpeople.com/resource/nutrition_articles.asp?id=590)


RULE 1: Include the following in your diet: 

• Fruits: 2-4 servings daily
• Vegetables: 3-5 servings daily
• Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily
• Legumes, beans and peas: 1-2 servings daily
• Low-fat and non-fat dairy products: 3 servings daily

RULE 2: Limit the following to less than 2 servings daily: 

• Fruit Juice
• Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal)
• White rice
• French fries
• Fried vegetables

RULE 3: Eliminate the following from your diet or eat only on occasion: 

• Sugary desserts, cookies, cakes, pies, candies
• Doughnuts and pastries
• Chips, cola and carbonated beverages
• Sugar, honey, syrup, jam, jelly, molasses

Conclusion
In the proper amounts, complex carbs can help fuel your body and keep you feeling ready for your next workout. Without them, your body could suffer a variety of diseases and shut down!


Eat the right carbs in the right amounts and feel awesome as you continue your active lifestyle!


Should you have any questions, please do not hesitate to contact me.


Thanks for reading!


-Asif Fasih
asiffasih@hotmail.com


Further Reading:
http://howtothinkthin.com/instincts2.htm
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=590