DRINK YOUR EFFING WATER trainer tip #10 5.2.17

It's Trainer Tip Tuesday....and today's lengthy post is about agua, H2O, WATER!!! Did you know that a human can survive up to 3 weeks without food, but only 3 days without water? Here is why it is so important to make water and hydration a priority no matter your lifestyle.... ✅ Hydration is vital for proper function of every system in our bodies. ✅ Lack of water is the number #1 trigger for fatigue during the day. ✅ Water is needed for digestion, nutrient absorption and metabolizing carbohydrates and proteins in the body. ✅ We lose water daily through our breath, sweating, urnation and bowel movements. ✅ Not only will the body burn more fat when it is well hydrated but because there are increased oxygen levels you will also have more energy. ✅ People talk about wanting to DETOX well water is the best way to do that...as it helps to remove toxins from the digestive tract and helps to metabolize fat. ✅ More often than not, a food craving can be cured with a glass of water, because the brain registers dehydration as hunger first. ✅ The standard recommendation of 8 8oz glasses per day doesn't work for everyone...you should aim for 1/2 of your body weight in oz per day, to provide the body the MINIMUM amount of water replacement requirements. From the Mayo Clinic: "You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding. 🏋🏼‍♀️ Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 1.5 to 2.5 cups (400 to 600 milliliters) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. 🏋🏼‍♀️ Intense exercise. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising. ☀️ Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves. 🤒 Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or PediaLyte. You may also need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions, such as heart failure and some types of kidney, liver and adrenal diseases, may impair excretion of water and even require that you limit your fluid intake. 👶🏻 Pregnancy or breast-feeding. Women who are pregnant or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink about 10 cups (2.3 liters) of fluids daily and women who breast-feed consume about 13 cups (3.1 liters ) of fluids a day. ✅ Make it easier by downloading an app to notify you to drink as often as you need the reminder and you can track according to how you intake, bottle or glass and how many oz. 💧 Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet. So moral of the story...STAY HYDRATED! Now go drink some water. 👍🏻