In this episode of the Outside Health and Fitness podcast we're talking about hydration and how important it is to stay hydrated when we’re working out. We’ll look at some excellent natural drink and food options for staying hydrated. In the Wayoutside Segment we’ll look at a fresh new way to do Yoga on the water, we’ll learn about a simple easy change we can make to drop some unwanted weight in the Outside Weight Loss segment. Finally I’ll leave you with a fitness challenge to keep you focused and motivated this week.
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[wptab name='Hydration']
The Importance of Staying Properly Hydrated
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So on Wed I went for a quick little trail run after work. Nothing too extreme but it was hot out. I felt pretty good, got back to the car and drove home. On the way I started to cramp up pretty badly....oh no...I was dehydrated and probably low on sodium!
Why do we need to stay hydrated?
Water is critical for us to survive. In fact, every cell in our bodies require water to function properly. Water flushes toxins from the body and helps deliver nutrients throughout your body.
Dehydration occurs when we lose water and don’t replace it. We lose water everyday when we go to the bathroom and through perspiration. When it’s really hot and / or we’re working hard or working out we sweat more and lose even more water
So how do you know if you’re dehydrated?
It can actually be difficult to tell, especially as we get older but here are some tell tale signs:
- no urine or a small amount of urine
- Urine is dark yellow (with good hydration it’s closer to clear)
- You’re tired
- You have dry mouth
- You’re extremely thirsty
- You feel dizzy, lighthead and / or confused.
- You have headaches
How much water should we be drinking everyday?
Well everyone has heard the 8 , 8oz glasses of water a day number and that is a pretty good guide although it’s important to remember that other factors like your health, where you live and how much your perspire influence the amount of water you’ll need to replace too..
If you modify the rule to say at least 8 - 8oz glasses of fluid should be consumed daily it’s a good start. 8 8 oz glasses of water is about 1.9 liters.
According to the Mayo clinic a healthy adult male living in a temperate climate needs roughly 3 liters (about 13 cups) of total beverages a day and for a healthy women about 2.2 liters (about 9 cups) of total beverages a day.
And when you exercise you lose even more water. Typically short sessions in the 1/2 hour range aren’t so bad and you can usually replace water loss with as little as 2 - 3 cups of water.
However, longer sessions in the 1 hour plus range may require water and the replacement of electrolytes, especially sodium.
Medicinenet.com has a good explaination of electrolytes they say that:
“....electrolytes are substances that become ions in solution and acquire the capacity to conduct electricity. Electrolytes are present in the human body, and the balance of the electrolytes in our bodies is essential for normal function of our cells and our organs."
Common electrolytes include potassium, sodium, chloride, calcium and magnesium dehydration can cause an imbalance of these electrolytes. Likely, this is what caused the leg cramps I was experiencing after my run.
Obviously, there are a lot of sports drinks on the market that promise to rehydrate you and give your body the electrolytes you need. The problem is a lot of them are high in sugar and carbs.
So here are some good, all natural sources for hydrating and replenishing electrolytes after a long workout outside.
Coconut Water
Coconut water is an excellent source of natural electrolytes, vitamins, minerals, trace elements, amino acids, enzymes, antioxidants and phytonutrients. It is low in sugar, but still tastes sweet.
Be sure the
Coconut Water
you buy is 100 percent pure coconut water, and isn’t artificially sweetened.
Fruits and Vegetables
There are several good fruits and vegetables that contain electrolytes. These all natural sources are a good choice to ensure you know what is going into your body.
All natural sources of Calcium include:
- chia seeds,
- orange juice,
- milk (I prefer almond milk),
- kale,
- broccoli,
- almonds
All natural sources of sodium
All natural sources of Potasium
- bananas,
- sweet potatoes,
- avocado,
- dates,
- raisins,
- potatoes,
- oranges
- cucumbers,
- and beet greens.
Smoothies
Green Genie Cooling Electrolyte SmoothieElectrolyte Replenishing SmoothieHome Made Sports Drink
(this recipe is from skinnyms.com)
Ingredients:
- 4 cups water
- 1/2 teaspoon sea salt
- 1/4 cup raw honey
- 1/4 cup freshly squeezed of lemon juice
- 1/2 cup dark cherry juice (no added sugar)
- 1/2 cup orange juice (freshly squeezed if available)
Directions: Pour 1/2 cup of the distilled water in a saucepan and heat to boiling, remove from heat, add honey and salt and stir until dissolved. Add the remaining ingredients to a 1/2 gallon pitcher, pour in water with honey and salt, stir and refrigerate. Drink before, during and after long runs of 3 or more miles.
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[wptab name='Paddleboard Yoga']
What is Paddleboard Yoga?
Chances are good you are familiar with Yoga but just in case....it’s a practice that originated in ancient india that combines mind body and spirit. Yoga consists of challenging and relaxing poses that build strength, flexibility and balance.
Paddleboards also known as Stand Up Paddleboard or SUPs are kind of a cross between a surfboard and a kayak. The look like a surf board in that they are flat and wide and float on top of the water.Like a kayak they are propelled using a paddle but unlike a kayak the rider stands up to paddle across the water.
Both Paddle boards and Yoga practice rely on a strong sense of balance.
PaddleBoard Yoga allows you to practice in a serene, marine environment. It’s literally practicing yoga on a paddle board. (as if yoga on a stable surface wasn’t challenging enough)
What are the benefits?
Because the poses are being performed on a moving surface, you engage muscles that you wouldn’t normally. Also the poses have to be aligned perfectly for even weight distribution on the paddleboards so it can take your yoga to a whole new level.
...and.....you get to practice on the water in a serene all natural and relaxing environment...what could be better?
How do you get started?
There are several excellent resources available on-line to get you started with more information on paddle board yoga:
Paddleboard Yoga Facebook GroupYoga Aqua[/wptab]
[wptab name='No Mayo']
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This week in the Outside Weightloss segment we're looking at a small change you can make outside your normal routine that can result in significant weight loss over time.
This week we’re going to
“HOLD THE MAYO”. Mayonnaise is a staple on sandwiches and salads but it’s high in fat, calories so it’s not helping us keep the pounds off.
Alternatives to Mayo
There are several good healthy alternatives to mayonnaise
Greek Yogurt is an excellent substitute for Mayo on salads and even on sandwiches...(just make sure it’s low fat, unsweetened and plain). With protein and calcium it’s healthier and contains fewer calories per serving than mayo.
Another good alternative is mustard. Obviously it tastes different but a ham sandwich with mustard instead of mayo still tastes good but with fewer calories!
Calorie Reduction
1 cup of Mayo contains about 950 calories. If you consume 1 - 2 cups a week, between sandwiches and salads you’re putting on an extra 1 -2 pounds a month from mayonnaise alone. That’s right almost 25 pounds a year...WOW!
1 cup greek yogurt contains only 130 calories saving you between 820 - 1640 calories a week and over a pound and a half a month.
1 cup of yellow mustard contains only 165 calories saving you between 785 - 1570 calories a week and over a pound and a half a month.
While losing a pound and a half per month may not sound too exciting all of it adds up and a series of little changes can make a big difference in how you look and feel.
So next time you’re asked tell ‘em “Hold the Mayo”
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[wptab name='Fitness Challenge']
This week’s fitness challenge is the Triple Crown
Select three cardio activities and do them all in one day! Check out the
challenge here and don't forget to hydrate!
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Image Credits:
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College is a transformative period in a person’s life. The better part of four years is dedicated to academic and professional growth, but what happens to your body during that time? Long periods of sitting, studying, and questionable food indulgences can all slow down your activity level. It can even affect your mood. Why not kick start a new chapter in life with your best foot forward? Here are some ways you can stay active while keeping your “gains” academic in nature:
Sian Babish is a writer from New Jersey. Before tearing up the floor in Zumba classes, she was kicking sky-high as a third-degree black belt in Tae Kwon Do. She also enjoys cooking, Jeopardy!, and stand-up comedy. Sian uses her skills to give back by volunteering as a career mentor and resume writer. She is also the author of Medical Authorizations Made Easy, published in May 2015 on Amazon.com. Follow @sianbabish on Twitter.
