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water

Staying hydrated.

Staying hydrated.

Staying hydrated.


With the summer months coming in it's often something that is greatly overlooked. Around 60% of the body is made from water & plays a vital role in every bodily function. During exercise your body can lose up to 2 liters through breathing & sweating. Without replenishing the missing fluids we can easily become dehydrated risking our general health. Water is also essential in fueling our muscles meaning drinking before a workout can greatly increase energy levels & reduce cramp.


For pre workout hydration try to consume 500ml of fluid up to 4 hours before exercise as well as 250ml in the 10-15 minutes before you do. This will help keep your body temperature & heart rate down while exercising.


Hydration during exercise is a very personal matter & comes down to one thing. How much you sweat. To workout how much you need to drink during a workout weigh yourself just before & just after. For every KG of bodyweight you lose drink up to a litre & half of fluids to replace that.


After exercise you will no doubt be wanting a drink, try to keep this simple & effective. Water & a little squash go a long way. Try to avoid alcohol as it is a diuretic & actually removes more water from your system! That cheeky beer maybe tempted but at least have glass of water before & after!


Finally, sports drinks. Sports drinks are brilliant for replacing all the lost electrolytes & carbohydrates but with it comes a hefty price. If your exercising for anything less than an hour you won’t need anything but water, but if your wanting yourself a nice refreshing sports drink try making your own. 200ml squash (get the high sugar stuff, you wont regret it!) 800ml water and a large pinch of salt. It's a beauty.


Damian

CF-L1


Can the smallest change make the biggest difference?

Can the smallest change make the biggest difference?

Can the smallest change make the biggest difference?

We hear it everyday that nutrition can be over complicated, that at the end of the day it is just calories in v calories out. But can it be a lot simpler than that? Can small changes make a big difference?

For some people calories in v calories out is not as simple as it seems, it would imply we know how to track food intake, to understand calories within food and how to balance them. It would imply we have a level of basic understanding that not everyone has, or is interested in. So can we actually make nutrition even simpler, can a small change make a big difference?

If we look at the general population and people looking to live a healthier lifestyle then the smallest change can make the biggest difference. Below we have listed some of the things you could do that could have an impact on your health and nutrition

  • Drink more water daily – Our body is made up of 60% water and in modern society water is the most common macronutrient deficiency. Water is the most important macronutrient, period! Try having a water bottle at your desk and workplace, drink a full bottle in the morning, one in the afternoon and one in the evening, you will notice the difference immediately.

  • Having healthy snacks on hand – This probably sounds a little backwards, someone telling me to have snacks available. By having healthy snacks available we can use it to avoid temptation when presented with naughtier options, think protein bar, dark chocolate, string cheese and even jerky.

  • Include vegetables at every meal – Within nutrition there is a lot up for debate, but everyone can agree we need to eat more vegetables. They are the most nutrient rich foods on the planet and help fill us up.

  • Eat more protein - Eating more protein boosts your metabolic rate increasing the number of calories you burn while resting. Protein also helps to curb appetite making people eat fewer calories overall.

  • Finally, know the difference between thirst, hunger and boredom. With most of us walking around dehydrated all the time something like a simple glass of water can help curb hunger. We also live in a world where abundance of food is available, many of us eat out of boredom instead of hunger. Next time you are hungry try grabbing a book and a glass of water, or engaging your brain.

These are just a few of the simple things that can be done to help us make the biggest change. As always start small, change 1 or 2 of these a week and until they become a habit keep going. Once the change has been made we can then explore further options!


Damian

CrossFit Level 1 / BTN Academy Nutritionist

Team Ulysses