Hydration

Water for de blog Making sure you have enough water is essential to your health. It's especially important to stay hydrated when you exercise to avoid dehydration, as well as avoiding drinking too much water, which would cause hyponatremia. It is critical to have the right amount of water because…

1. It works in transporting nutrients and eliminating wastes

2. It lubricates your joints and tissues.

3. Water plays an important role in body temperature regulation

4. It will give you an overall healthier feeling.

The most common form of inadequate hydration is dehydration. It can lead to muscle cramps, headaches, dizziness, nausea, fatigue, heat exhaustion, and heat stroke.

Water for de blog2 The good news is there are some easy methods to determine if you are getting the right amount of water in your system.
First, monitor your urine output and color. you should be urinating every couple of hours and the color should be light. (like very diluted lemonade)
Second, if you weigh yourself before and after you work out, and you notice weight loss, it is most likely from fluid, and you should replenish that with 20oz per pound.

Also remember that hydration begins BEFORE and DURING exercise. Before, you should drink about 20 oz. a few hours before you work out, and 8 oz. for every fifteen minutes you work out.

For a simple calculation of how much water you should drink, visit this website:
http://nutrition.about.com/library/blwatercalculator.htm

Swimming for Fitness

Maybe swimSwimming for fitness…. have you ever tried it? There is always lap swimming, which is a great way to get in shape and beat the summer heat! Most pools set aside lanes for swimmers to do laps in during certain hours of the day. The pools are usually in the “down time” of the day, so you don’t have to worry about children getting into your lane, or being self conscious about your bathing suit. It’s just you, the pool, and the lifeguard, and trust me, the lifeguard is the last person you should be self conscious in front of. (Coming from a person who used to be one!) The pool is their job, and all they are concerned about is if you are still breathing.

Ok so you have a suit, the goggles, and you know about lap swimming. What’s still keeping you away? Maybe lap swim isn’t for you. After all, it is a very repetitive exercise. Some of you dear readers may even have  a hard time swimming. Well I have the perfect water cure for you!

Aquasize: A new workout system that is becoming more popular is called Aquasize. It is a different form of swiming exorcises that runs more like a fitness class. This is a class that is taught with an instructor, like yoga or Zumba, but in the water. There is shallow and deep water aquasize, depending on how fit you are and how well you swim. Shallow water aquasize is a lighter workout for those starting out. They have small weights you strap on your ankles, and many tools for new and exciting ways to work out! If that doesn’t seem like a hard enough workout, you and upgrade to deep water aquasize. Call your local pool today and see what they have to offer!

Take away the Aches: For those with achy joints, arthritis, and stiff muscles, a “take away the aches” class might be right for you. This class is still gaining popularity, so not all pools will have it, but if you are having these kinds of problems and your pool offers it, it is worth it to try it. This class is one that I have taught personally, so I know the benefits! It is not much in the realms of a workout, but more of a body loosener. This will help ease pains that come with age and medical conditions. I highly recommend this class if it is available to you.

Of course every pool is going to be different, and will offer different services. Go ahead, give your pool a call, see what they have to offer. What have you got to lose?

~HealthyGirl