Saturday, October 19, 2013

Water and sleep

These things, water and sleep, are two very important things in any diet and excercise program.  Yet so many people (including myself!) don't get enough.  Water is crucial when you work out.  This morning I went for a run and my friend who was running with me got a painful leg cramp.  She said she knew she was dehydrated.  She said she always gets them if she doesn't drink enough water before running. 

Here are some reasons water is so important to workouts:

1-water acts as a lubricant for your joints and muscles it also helps flush toxins out of your body.  
2-water transports oxygen and glucose through your body
3-our bodies are 60% water and water is crucial in bodily functions including digestion, circulation and the transport of nutrients.  
4-water keeps you full when are trying to lose weight
5-water also keeps your skin looking great

You should drink 6-8 glasses of water per day. I'm pretty good about drinking enough water but if I don't I really notice that I'm sluggish and tired.  You should drink a glass of water before working out and then 2-3 ounces for every 15 minutes of activity.  If it's hot or humid out when your exercising you should drink 4-5 ounces.   This is gross and tmi but your urine should be very light yellow if it's dark yellow then you aren't drinking enough water.

Getting enough rest is crucial to a good workout.  Sleep helps repair and restore your muscles it also helps you commit things you learned during the day to your memory, and it helps your body fight disease.  If you aren't getting enough sleep you need to make getting 7-8 hours a night a priority.  
When you're working out your body needs time to rest and rejuvenate so you can get the full benefit of your workout.