The human body is made up of about 70 percent water. Under normal conditions it loses some body water through sweat, tears, urine and stool. Water also evaporates from the skin and leaves the body in the form of vapor when people breathe. Because of these facts, dehydration becomes a major health concern among many individuals. Dehydration is a condition in which the body lacks water and electrolytes. Electrolytes are substances which contains free ions that are used by the body in important cellular activity. This condition may lead to serious ailments and even death if not given proper attention.
One major cause of dehydration is insufficient consumption of water. Coupled with intensely hot weather, insufficient water intake may lead to severe dehydration or heatstroke (severe form of heat illness). In addition to these factors, other causes of dehydration may include intense workouts and other excruciating physical activities. These activities may cause excessive sweating and deplete the body of electrolytes and other necessary nutrients. Other causes of dehydration can be digestive problems caused by defects, illness or reaction to gastric bypass or other surgeries on the stomach. Health ailments like nausea and vomiting or diarrhea are other causes of dehydration. Too much alcohol and coffee consumption may also cause dehydration.
Wednesday, December 29, 2010
Friday, December 24, 2010
Vitalyte Fights Off Muscle Cramps
Muscle cramps may disappear on their own, but there are some things that can be done to lessen their severity and longevity. Below are some of the things that can be done to treat muscle cramps.
Stop activity that triggered the muscle cramp
Gently stretch the affected muscle
Keep the affected muscle moving with light activity (standing and walking around)
Massage the affected area to aid blood flow
Drink Vitalyte and replenish electrolytes
To prevent the occurrence of cramps, health specialists advice individuals who workout to drink plenty of water or sports drinks to replace lost electrolytes during training. In addition to hydration, individuals who engage in exercise and other physical activities should give importance to pre-workout activities like warming-up and stretching. These activities may increase flexibility and improve blood flow which may prevent the occurrence of muscle cramps.
Stop activity that triggered the muscle cramp
Gently stretch the affected muscle
Keep the affected muscle moving with light activity (standing and walking around)
Massage the affected area to aid blood flow
Drink Vitalyte and replenish electrolytes
To prevent the occurrence of cramps, health specialists advice individuals who workout to drink plenty of water or sports drinks to replace lost electrolytes during training. In addition to hydration, individuals who engage in exercise and other physical activities should give importance to pre-workout activities like warming-up and stretching. These activities may increase flexibility and improve blood flow which may prevent the occurrence of muscle cramps.
Sunday, December 19, 2010
Vitalyte for Intense Workout or Intense Sport Hydration!
Sports drinks, like Vitalyte, have become very popular lately and with the rise of athletic endorsements and commercials it has defiantly had a huge impact on the way we hydrate ourselves. The great thing about sports drinks is that most of the elements to replenish your electrolytes are present, and they taste great. The downfall is that there is also sugar present in these drinks and some exercisers might think that they are doing their body good by drinking these drinks when really they are taking a step back in their fitness journey.
While water is very important for your health, there are some problems that some people may face when trying to stay hydrated.
There are often times where we are over-hydrating ourselves. Drinking too much water or otherwise known as water intoxication can be a serious problem. Problems such as digestive problems, behavioral changes, brain damage and seizures can be caused from drinking in excess of water. The one rule is you don't have to drink all of the water you need per day all at once, separate it, this is very important for when your working-out.
For people who are heavily into exercise or about to participate in a major sporting event should drink plenty of fluids in the 24-hour period before the event. Before a work-out try and aim for 14 to 20 ounces of fluids about 2 hours before an exercise to stay hydrated to extract any excess water.
While water is very important for your health, there are some problems that some people may face when trying to stay hydrated.
There are often times where we are over-hydrating ourselves. Drinking too much water or otherwise known as water intoxication can be a serious problem. Problems such as digestive problems, behavioral changes, brain damage and seizures can be caused from drinking in excess of water. The one rule is you don't have to drink all of the water you need per day all at once, separate it, this is very important for when your working-out.
For people who are heavily into exercise or about to participate in a major sporting event should drink plenty of fluids in the 24-hour period before the event. Before a work-out try and aim for 14 to 20 ounces of fluids about 2 hours before an exercise to stay hydrated to extract any excess water.
Friday, December 17, 2010
When Do We Hydrate?
The most common way to lose our electrolytes is as simple as standing in the sun all day, or doing a vigorous exercise. Any time we sweat we are losing electrolytes. To replace these electrolytes we must take food, drinks or supplements .
So many people out there know of sodium and chloride being among the most important electrolytes, however don't think that by putting salt all over your food will be the only way to properly replenish your electrolytes.
We must take a look at other elements such as Calcium, Magnesium, Potassium and Phosphate which are present in most common sports drinks and supplements. These sports drinks are widely available and can work to replenish your electrolytes. Supplements out there also contain these elements to replenish your electrolytes and are often more organic and natural and can also assist your body in many other different ways.
When working out especially, it's important to stay hydrated. Water or sports drinks are the obvious choice here, but there is only one that stands above the rest, Vitalyte.
So many people out there know of sodium and chloride being among the most important electrolytes, however don't think that by putting salt all over your food will be the only way to properly replenish your electrolytes.
We must take a look at other elements such as Calcium, Magnesium, Potassium and Phosphate which are present in most common sports drinks and supplements. These sports drinks are widely available and can work to replenish your electrolytes. Supplements out there also contain these elements to replenish your electrolytes and are often more organic and natural and can also assist your body in many other different ways.
When working out especially, it's important to stay hydrated. Water or sports drinks are the obvious choice here, but there is only one that stands above the rest, Vitalyte.
Wednesday, December 15, 2010
Why Hydration Matters
OK, without taking you back to science class, here's the serious job that hydration has in your life and in your body.
- It moves the vitamins, minerals and other nutrients through your body, keeps blood moving which in turn carries the fuel that your cells need for energy.
- Hydration helps to move out the waste products from your cells, which allows them to keep performing at an optimal level.
- Your body uses fluids to regulate temperature, thereby protecting your overall health and well-being.
- You can't live without it, so when it comes to sports nutrition, it is nothing short of essential.
Here's some more of how it helps:
When your body burns energy, it produces heat, which in turn races through your body. Think of your body as a car:- if the engine gets too hot, it cannot perform as it should. As a way to keep your "engine" cool, water is a necessity. Additionally, your body needs to have these fluids to allow you to carry all the nutrients throughout your body. Since you are working on developing muscles, enhancing your physical characteristics, your body needs fluid to transport those nutrients where they need to go. Vitalyte helps your body to grow, but also helps you to repair cells as you work hard at achieving your fitness goals.
- It moves the vitamins, minerals and other nutrients through your body, keeps blood moving which in turn carries the fuel that your cells need for energy.
- Hydration helps to move out the waste products from your cells, which allows them to keep performing at an optimal level.
- Your body uses fluids to regulate temperature, thereby protecting your overall health and well-being.
- You can't live without it, so when it comes to sports nutrition, it is nothing short of essential.
Here's some more of how it helps:
When your body burns energy, it produces heat, which in turn races through your body. Think of your body as a car:- if the engine gets too hot, it cannot perform as it should. As a way to keep your "engine" cool, water is a necessity. Additionally, your body needs to have these fluids to allow you to carry all the nutrients throughout your body. Since you are working on developing muscles, enhancing your physical characteristics, your body needs fluid to transport those nutrients where they need to go. Vitalyte helps your body to grow, but also helps you to repair cells as you work hard at achieving your fitness goals.
Monday, December 13, 2010
Adapting to High-Heat and High-Intensity Workouts
An athlete must gradually adapt to high heat and humidity. When exposed to these conditions it is important to understand that "being thirsty" may not necessarily be the only sign that the young athlete's body is becoming dehydrated.
Have your body adapt to the weather conditions - The human body needs time to become acclimated to increased high temperatures and high humidity. This is even truer when it comes to the young athlete who is pushing his or her body to the limit to perform well.
Drinking fluid regularly - It is of utmost importance that drinking water before becoming thirsty is explained and implemented with young athletes. Parents and coaches should be encourage their children to drink before, during and after practice and games
Know the signs of dehydration - A young athlete that becomes fatigued or dizzy, and feels nauseous during exercise in high heat and humidity should be immediately told to stop rest and drink a sports drink like Vitalyte or water.
Make sure you have plenty of the PROPER fluids - There are many different brands of sports drinks available on the market today. Make sure you purchase the best one that will replace minerals, oxygen saturation and electrolytes to keep the young athletes safe and performing at their best. One recommendation is a popular sports drink called Vitalyte.
Have your body adapt to the weather conditions - The human body needs time to become acclimated to increased high temperatures and high humidity. This is even truer when it comes to the young athlete who is pushing his or her body to the limit to perform well.
Drinking fluid regularly - It is of utmost importance that drinking water before becoming thirsty is explained and implemented with young athletes. Parents and coaches should be encourage their children to drink before, during and after practice and games
Know the signs of dehydration - A young athlete that becomes fatigued or dizzy, and feels nauseous during exercise in high heat and humidity should be immediately told to stop rest and drink a sports drink like Vitalyte or water.
Make sure you have plenty of the PROPER fluids - There are many different brands of sports drinks available on the market today. Make sure you purchase the best one that will replace minerals, oxygen saturation and electrolytes to keep the young athletes safe and performing at their best. One recommendation is a popular sports drink called Vitalyte.
Saturday, December 11, 2010
Sports Drinks Really Can Promote Miracles
What are the best fluids to consume for maintaining optimal water balance? The general rule of thumb is low intensity exercises like walking in mild weather calls for water only. When exercise demand is increased to moderate levels, sports drinks like Vitalyte are recommended for peak health fitness and performance. When your exercise demands are very high, sports drinks such as Vitalyte are the optimal hydration fuel. Sports drinks are comprised of a small amount of carbohydrates, electrolytes, and flavor enhancers. Thus, the higher the exercise intensity, duration, environmental conditions, and sweat rate, the more concentrated fluid is needed for replenishment. Not all hydration products are created equal. So pick the ones for the proper exercise demands, and sweat loss. Your goals should be to only replace the fluid lost. Don't over saturate yourself with fluids.
Health fitness and performance can be improved as long as you follow such simple, yet powerful, things as optimal water balance. By focusing on your hydration you can assure yourself that you are putting forth your best fitness workout performance. Drink up, and watch your results skyrocket.
Health fitness and performance can be improved as long as you follow such simple, yet powerful, things as optimal water balance. By focusing on your hydration you can assure yourself that you are putting forth your best fitness workout performance. Drink up, and watch your results skyrocket.
Thursday, December 9, 2010
A Few Strategies to Stay Hydrated
So how do you maintain optimal hydration during workout sessions? Below I have listed the top strategies to maintain optimal hydration, thus, improving your health fitness and performance.
1. Make sure you are sufficiently hydrated with Vitalyte prior to beginning your fitness workout. A real good rule of thumb is to observe the color of your urine. If your urine is dark like apple juice, you are not adequately hydrated. Very white, like water, is a sign of over hydration. However, if your urine is pale, not dark, you are most likely in water balance.
2. During exercise, pay close attention to the amount of fluid you lose. It is important to replace lost fluids during the fitness training session. Yes, you can wait until after exercise, but your health fitness and performance will thank you if you consume fluids while training.
3. Don't wait until you get thirsty. I recommend consuming a small amount of fluids prior to, during, and following intense physical activity. Your body-weight should be close to the same before, during, and after workouts.
4. The higher the exercise workout intensity, and duration, the more fluids are required for hydration. Pay close attention to your perspiration rate, and the certain weather conditions that promote greater perspiration.
1. Make sure you are sufficiently hydrated with Vitalyte prior to beginning your fitness workout. A real good rule of thumb is to observe the color of your urine. If your urine is dark like apple juice, you are not adequately hydrated. Very white, like water, is a sign of over hydration. However, if your urine is pale, not dark, you are most likely in water balance.
2. During exercise, pay close attention to the amount of fluid you lose. It is important to replace lost fluids during the fitness training session. Yes, you can wait until after exercise, but your health fitness and performance will thank you if you consume fluids while training.
3. Don't wait until you get thirsty. I recommend consuming a small amount of fluids prior to, during, and following intense physical activity. Your body-weight should be close to the same before, during, and after workouts.
4. The higher the exercise workout intensity, and duration, the more fluids are required for hydration. Pay close attention to your perspiration rate, and the certain weather conditions that promote greater perspiration.
Tuesday, December 7, 2010
Don't Get Dehydrated...Hydrate With Vitalyte!
Health fitness and performance is generally what the average fitness minded participant seeks. With that in mind, there is a very simple strategy you can use to help maximize fitness performance. After all, don't you want to get the best result from your invested time? This simple sports nutrition strategy promotes optimal hydration.
Studies reveal that 46% of fitness participants do not practice optimal hydration. The fitness participants who are not sufficiently hydrated are more likely to have health fitness and performance challenges. That is, they simply are not able to exercise at the same efficiency level someone who is optimally hydrated can. What suffers most is intensity, and duration of exercise training.
Some researchers suggest those constantly operating out of hydration balance may show a greater risk of kidney stones, infections, cancer, and other unpleasant diseases. Among all these particular health consequences there is also a decrease in athletic performance which leads to rather poor physical fitness results.
Are you drinking enough fluid to positively alter your health fitness and performance? The average sedentary human being drinks about 16 cups (men), and 11 cups (women) of fluid each day. Now the keyword here is sedentary. If you are an exercise workout warrior training at high levels of intensity, in a hot environment, you will most definitely need to keep an close eye on your hydration. According to current research studies, sedentary people have a tendency to receive enough fluid. It is the exercise participants who are really the ones at risk.
Studies reveal that 46% of fitness participants do not practice optimal hydration. The fitness participants who are not sufficiently hydrated are more likely to have health fitness and performance challenges. That is, they simply are not able to exercise at the same efficiency level someone who is optimally hydrated can. What suffers most is intensity, and duration of exercise training.
Some researchers suggest those constantly operating out of hydration balance may show a greater risk of kidney stones, infections, cancer, and other unpleasant diseases. Among all these particular health consequences there is also a decrease in athletic performance which leads to rather poor physical fitness results.
Are you drinking enough fluid to positively alter your health fitness and performance? The average sedentary human being drinks about 16 cups (men), and 11 cups (women) of fluid each day. Now the keyword here is sedentary. If you are an exercise workout warrior training at high levels of intensity, in a hot environment, you will most definitely need to keep an close eye on your hydration. According to current research studies, sedentary people have a tendency to receive enough fluid. It is the exercise participants who are really the ones at risk.
Sunday, December 5, 2010
How to Define an Interval
Anthropology teaches us that each group or sub-culture on this planet has its unique customs, greetings, languages and even style of dress. Now that I have joined the wacky ranks of the running community I am finding this to be very true.
My first exposure to the language of runners was a term Carol, my running coach casually called “interval”. My naïve response was , “What the heck is an interval”?
You know that sadistic look people get in their eye when they know something you don’t and that knowledge usually has something to do with you curled up in the fetal position? Well, that is the look I got from Carol. That look was answer enough to making the hairs on the back of my neck stand up and make me start to question my desire to become a runner.
Interval training, as she explained it, is bursts of intense exercise followed by periods of moderate rest. Translation: Run till you feel like you’re going to yack, and then walk it off.
So this was day 1 running. As I mentioned in my last blog, I will be running a 5k in December and then hopefully a 10k in January or February. As this is my first day and running is not something I have ever done before, I’m trying to figure out what would be a good time for a first 5k.
My first exposure to the language of runners was a term Carol, my running coach casually called “interval”. My naïve response was , “What the heck is an interval”?
You know that sadistic look people get in their eye when they know something you don’t and that knowledge usually has something to do with you curled up in the fetal position? Well, that is the look I got from Carol. That look was answer enough to making the hairs on the back of my neck stand up and make me start to question my desire to become a runner.
Interval training, as she explained it, is bursts of intense exercise followed by periods of moderate rest. Translation: Run till you feel like you’re going to yack, and then walk it off.
So this was day 1 running. As I mentioned in my last blog, I will be running a 5k in December and then hopefully a 10k in January or February. As this is my first day and running is not something I have ever done before, I’m trying to figure out what would be a good time for a first 5k.
Friday, December 3, 2010
Sports Drinks vs Energy Drinks
Sports drinks and energy drinks
Sports drinks are the best thing to water for their hydration and performance-boosting benefits. In general, sports drinks provide an athlete with the following benefits: they hydrate your body, provide you with a quick boost of energy from the quick-burning carbohydrates in the mix, and finally, replenish your potassium and sodium stores needed for muscle contraction through the electrolytes.
With many brands of sports drinks out there, many softball players often ask which brand provides the best benefits. The truth is that behind all the marketing hype and other additional products, Vitalyte performs the best.
Then there's also the wide use of energy drinks among athletes. Some people find it surprising, even shocking, that kids as young as eight drink these as substitute for water, but what's even more surprising is that many athletes do the same thing.
Energy drinks only work as a stimulant, giving players a temporary mental and physical boost, and nothing more than that. In fact, energy drinks can also work as a diuretic, meaning they can actually make you lose body water a lot faster. Therefore, energy drinks are a pretty bad substitute to water, even to energy drinks, when it comes to keeping your body well-hydrated.
So if given a choice between sports drinks and energy drinks, opt to drink a sports drink instead. It provides you with real benefits when it comes to you game, not just keep you alert and awake.
Sports drinks are the best thing to water for their hydration and performance-boosting benefits. In general, sports drinks provide an athlete with the following benefits: they hydrate your body, provide you with a quick boost of energy from the quick-burning carbohydrates in the mix, and finally, replenish your potassium and sodium stores needed for muscle contraction through the electrolytes.
With many brands of sports drinks out there, many softball players often ask which brand provides the best benefits. The truth is that behind all the marketing hype and other additional products, Vitalyte performs the best.
Then there's also the wide use of energy drinks among athletes. Some people find it surprising, even shocking, that kids as young as eight drink these as substitute for water, but what's even more surprising is that many athletes do the same thing.
Energy drinks only work as a stimulant, giving players a temporary mental and physical boost, and nothing more than that. In fact, energy drinks can also work as a diuretic, meaning they can actually make you lose body water a lot faster. Therefore, energy drinks are a pretty bad substitute to water, even to energy drinks, when it comes to keeping your body well-hydrated.
So if given a choice between sports drinks and energy drinks, opt to drink a sports drink instead. It provides you with real benefits when it comes to you game, not just keep you alert and awake.
Wednesday, December 1, 2010
Hydration for Your Body's Nutrition
Endurance Sports Nutrition Tip - Hydrate Yourself
1. Start the day with a full tank of liquid.
Athletes don't eat during a game. But they do drink water and sports drinks like Vitalyte. Studies show, of which common people now know, that humans can last a month without eating but will die immediately without water for 3 days to one week. That is how important water is to our body.
Many people die of diarrhea because of dehydration. Hydration is an important nutrition component to humans, most especially to athletes involved in endurance sports. So the endurance sports nutrition tip from athletes and trainers: drink lots of water before the game.
Hydration is the key to winning endurance sports competition. And drinking water and Vitalyte before the game starts puts you in a great headstart.
2. Hydrate yourself regularly during the game.
Drink often during the game. Most endurance sports nutrition guide books will tell you the same thing. Athletes in endurance sports sweat off two quarts of water per hour especially in hot and humid weather. So, you must drink at least four up to eight ounces of water every fifteen to twenty minutes. Sports drink may also replace water.
Here's some tip that endurance sports nutrition guide books may not have told you: to know when it is time to gulp on your water or sports drink bottle, set your timer to alarm every 15 or 20 minutes within 24 hours.
Freeze your drinking bottles and then pack them up in insulated foams to keep it cool. Even if you don't sweat still do gulp down the liquid in your drinking bottle. You may not know it and may not notice it but you may have sweat more than you think of.
1. Start the day with a full tank of liquid.
Athletes don't eat during a game. But they do drink water and sports drinks like Vitalyte. Studies show, of which common people now know, that humans can last a month without eating but will die immediately without water for 3 days to one week. That is how important water is to our body.
Many people die of diarrhea because of dehydration. Hydration is an important nutrition component to humans, most especially to athletes involved in endurance sports. So the endurance sports nutrition tip from athletes and trainers: drink lots of water before the game.
Hydration is the key to winning endurance sports competition. And drinking water and Vitalyte before the game starts puts you in a great headstart.
2. Hydrate yourself regularly during the game.
Drink often during the game. Most endurance sports nutrition guide books will tell you the same thing. Athletes in endurance sports sweat off two quarts of water per hour especially in hot and humid weather. So, you must drink at least four up to eight ounces of water every fifteen to twenty minutes. Sports drink may also replace water.
Here's some tip that endurance sports nutrition guide books may not have told you: to know when it is time to gulp on your water or sports drink bottle, set your timer to alarm every 15 or 20 minutes within 24 hours.
Freeze your drinking bottles and then pack them up in insulated foams to keep it cool. Even if you don't sweat still do gulp down the liquid in your drinking bottle. You may not know it and may not notice it but you may have sweat more than you think of.
Tuesday, November 30, 2010
Vitalyte Sports Drinks Are Reccomended
During vigorous physical activity, a lot of water from the body is lost in the form of sweat.
Therefore, for good athletic performance, intake of plenty of fluids is a must. This will help to replenish the body fluids which are in turn, important to maintain an optimal salt balance inside the body. Homeostasis should be maintained for proper metabolic functioning of the body.
Vitalyte sports drinks are well known to athletes.
You must be wondering why it is so. The answer is simple. No other liquid other than Vitalyte has a good profile of macronutrients and electrolytes.
Do not take any sports drink that has extra calories in it. Though milk is an exception with its high amounts of protein and moderate levels of sugar, it is considered as a 'good drink' as it contains a lot of nutrients.
Proteins shakes can, however, be considered. Vitalyte sports drinks are the best fluids to grab for an intense workout!
Therefore, for good athletic performance, intake of plenty of fluids is a must. This will help to replenish the body fluids which are in turn, important to maintain an optimal salt balance inside the body. Homeostasis should be maintained for proper metabolic functioning of the body.
Vitalyte sports drinks are well known to athletes.
You must be wondering why it is so. The answer is simple. No other liquid other than Vitalyte has a good profile of macronutrients and electrolytes.
Do not take any sports drink that has extra calories in it. Though milk is an exception with its high amounts of protein and moderate levels of sugar, it is considered as a 'good drink' as it contains a lot of nutrients.
Proteins shakes can, however, be considered. Vitalyte sports drinks are the best fluids to grab for an intense workout!
Monday, November 29, 2010
Cycling and Hydration
Our bodies are made almost entirely from water. It is essential in carrying the solution of dissolved nutrients that our muscles require through the blood stream, and it carries out the vital role of cooling our body when we heat it up with vigorous exercise.
Anyone who has spent a few hours outside on a hot day can attest to the negative effects of not drinking enough water. In fact losing as little as one percent of the water in your body can result in a decrease in athletic performance. After losing only ten percent you are probably going to fall into a coma with a likelihood of death unless immediate steps are taken.
With this in mind it seems like common sense to drink as much water as possible before and during your training rides. While it is important to hydrate, most beginning athletes don't realize that it can be just as dangerous to drink too much water. If you outstrip your body's ability to process the water you are drinking your body will simply store it in your stomach or tissues. You're performance will be affected by uncomfortable bloating, which can lead to cramps. If you really overdo it you might develop hyponatremia, where there is so much water that the concentration of nutrients in the blood becomes too low to sustain vital processes. Hyponatremia can lead to serious debilitation, and even death.
Your performance on the bike is closely linked to level of hydration in your body. Electrolytes, minerals that can carry an electric charge, are essential in conveying messages from our central nervous system to our muscles. When you sweat electrolytes are dissolved in the water that you secrete, constantly depleting your supply. If you get dehydrated, regardless of how much electrolytes are available there won't be enough liquid to transport them where they need to be. Further, if you drink too much water the electrolytes will become too diluted to do any good. If your body's electrolytes are depleted your muscles will simply cease working, and lock up in an extremely painful cramp.
Anyone who has spent a few hours outside on a hot day can attest to the negative effects of not drinking enough water. In fact losing as little as one percent of the water in your body can result in a decrease in athletic performance. After losing only ten percent you are probably going to fall into a coma with a likelihood of death unless immediate steps are taken.
With this in mind it seems like common sense to drink as much water as possible before and during your training rides. While it is important to hydrate, most beginning athletes don't realize that it can be just as dangerous to drink too much water. If you outstrip your body's ability to process the water you are drinking your body will simply store it in your stomach or tissues. You're performance will be affected by uncomfortable bloating, which can lead to cramps. If you really overdo it you might develop hyponatremia, where there is so much water that the concentration of nutrients in the blood becomes too low to sustain vital processes. Hyponatremia can lead to serious debilitation, and even death.
Your performance on the bike is closely linked to level of hydration in your body. Electrolytes, minerals that can carry an electric charge, are essential in conveying messages from our central nervous system to our muscles. When you sweat electrolytes are dissolved in the water that you secrete, constantly depleting your supply. If you get dehydrated, regardless of how much electrolytes are available there won't be enough liquid to transport them where they need to be. Further, if you drink too much water the electrolytes will become too diluted to do any good. If your body's electrolytes are depleted your muscles will simply cease working, and lock up in an extremely painful cramp.
Friday, November 26, 2010
Reach for Vitalyte After Your Workout
You have just completed your work out knowing that you have just burned up a bunch of calories but it has left you in serious need of fluids. What do you reach for; Vitalyte sports drinks. What you choose at this point can make or break your fitness efforts.
What you choose to drink after a work out depends on your type of work out and your goals.
Are Vitalyte sports drinks the Best Option? Your first instinct might be to reach for a sports drink. Commercials and advertisements bombard us for sports drinks. They claim to rehydrate you better than anything else and replace minerals that your body may have lost during your workout. Is it true though?
Well actually it is true; Vitalyte sports drinks are a great way to rehydrate if you don't mind the calories. Sports drinks do have all the electrolytes and minerals needed to replenish what you lose in an extensive workout. An additional advantage of Vitalyte sports drinks is that they are flavored which encourages most people to drink the amount of liquid need to replenish after working out.
However, with 50 calories and approximately 13-15 grams of sugar per 8 ounce serving, you can totally sabotage your diet if you are working out to lose weight. most people do not need the extra calories from sugar.
Recommendation: If you are doing extensive physical activity for 60 minutes or longer use Vitalyte. Sports drinks are a good option if you are an athlete and you are not trying to lose weight.
What you choose to drink after a work out depends on your type of work out and your goals.
Are Vitalyte sports drinks the Best Option? Your first instinct might be to reach for a sports drink. Commercials and advertisements bombard us for sports drinks. They claim to rehydrate you better than anything else and replace minerals that your body may have lost during your workout. Is it true though?
Well actually it is true; Vitalyte sports drinks are a great way to rehydrate if you don't mind the calories. Sports drinks do have all the electrolytes and minerals needed to replenish what you lose in an extensive workout. An additional advantage of Vitalyte sports drinks is that they are flavored which encourages most people to drink the amount of liquid need to replenish after working out.
However, with 50 calories and approximately 13-15 grams of sugar per 8 ounce serving, you can totally sabotage your diet if you are working out to lose weight. most people do not need the extra calories from sugar.
Recommendation: If you are doing extensive physical activity for 60 minutes or longer use Vitalyte. Sports drinks are a good option if you are an athlete and you are not trying to lose weight.
Monday, November 22, 2010
Vitalyte for That Needed Boost
Vitalyte sports drinks help to replenish the fluids your body loses through perspiration when you exercise. There are many different flavors offered and sometimes people wonder which one they should choose.
Most people who exercise use water to replenish the fluids their bodies lose when they perspire when exercising. Using Vitalyte sports drinks helps to replenish the fluid plus the sodium and some even replenish the carbohydrates your muscles lose. The top drink that is currently on the market is: Vitalyte!
Vitalyte, owned and operated by Gookinaid E.R.G., Inc., is a leading sports nutrition company focusing on electrolyte replacement and hydration balance. Vitalyte was started with a simple idea: Helping people. That is why the company was started and why the founder, Bill Gookin still comes to work every day. Known as the “people’s company, Vitalyte’s success is dependent on the athletes, doctors, mothers, kids and patients it hydrates. From the get-go it’s been Bill’s mission to deliver a straight forward, simple electrolyte drink that replaces fluids, electrolytes and Vitamin C lost with dehydration. The result: a formula that hydrates, replenishes, energizes and revitalizes. Two vital nutrients, sodium and potassium, combine to deliver on one promise: hydrate thirsty bodies with exactly what they need and nothing they don’t. It’s not magic, it’s electrolyte replacement. It’s that simple.
It is recommended that you drink 4 to 8 ounces of water along with Vitalyte because it assists in the replacement of glycogen better than using the drinks by themselves. These drinks speed up the recovery process after exercising and help you to perform better. They also assist repairing any damage you may do to your muscles during exercise.
Most people who exercise use water to replenish the fluids their bodies lose when they perspire when exercising. Using Vitalyte sports drinks helps to replenish the fluid plus the sodium and some even replenish the carbohydrates your muscles lose. The top drink that is currently on the market is: Vitalyte!
Vitalyte, owned and operated by Gookinaid E.R.G., Inc., is a leading sports nutrition company focusing on electrolyte replacement and hydration balance. Vitalyte was started with a simple idea: Helping people. That is why the company was started and why the founder, Bill Gookin still comes to work every day. Known as the “people’s company, Vitalyte’s success is dependent on the athletes, doctors, mothers, kids and patients it hydrates. From the get-go it’s been Bill’s mission to deliver a straight forward, simple electrolyte drink that replaces fluids, electrolytes and Vitamin C lost with dehydration. The result: a formula that hydrates, replenishes, energizes and revitalizes. Two vital nutrients, sodium and potassium, combine to deliver on one promise: hydrate thirsty bodies with exactly what they need and nothing they don’t. It’s not magic, it’s electrolyte replacement. It’s that simple.
It is recommended that you drink 4 to 8 ounces of water along with Vitalyte because it assists in the replacement of glycogen better than using the drinks by themselves. These drinks speed up the recovery process after exercising and help you to perform better. They also assist repairing any damage you may do to your muscles during exercise.
Sunday, November 21, 2010
Get the Edge on Diarrhea
Perhaps there are only a few other health conditions that are as embarrassing as having the "runs" or diarrhea. Loose bowel movements always spell disaster for people, especially those who aren't in the comfort of their homes for long periods of time. Diarrhea is especially annoying when you're on a bus or on the subway and you feel something wet and wild just raring to get out of your system in the most embarrassing way possible.
Usually, diarrhea is accompanied by cramps, abdominal pain, nausea or bloating. Depending on the cause of the diarrhea, a person may also have blood in their stool or have a fever. While diarrhea usually goes away on its own after the bacteria or the cause has been flushed out of the body, there are several things you can do to get rid of it or at least ease the discomfort it causes.
Drink lots of fluids and electrolytes. Since you will mostly be excreting lots of fluids, you are at risk of suffering from dehydration. Dehydration is the primary reason why children and infants are in particular danger when they suffer from diarrhea; they are losing too much water and electrolytes, so their body can't function properly (electrolytes are the minerals and salts that affect muscle activity, water levels and other important body functions). Drinking lots of water frequently balances the loss of fluids.
Since water doesn't have electrolytes, getting them from somewhere else is the next option. Electrolyte levels can be increased by consuming broths and soups that have sodium, and fruits and vegetables that contain potassium. For adults, drinking Vitalyte Sports Drinks will help replenish lost electrolytes as well as fluids.
Usually, diarrhea is accompanied by cramps, abdominal pain, nausea or bloating. Depending on the cause of the diarrhea, a person may also have blood in their stool or have a fever. While diarrhea usually goes away on its own after the bacteria or the cause has been flushed out of the body, there are several things you can do to get rid of it or at least ease the discomfort it causes.
Drink lots of fluids and electrolytes. Since you will mostly be excreting lots of fluids, you are at risk of suffering from dehydration. Dehydration is the primary reason why children and infants are in particular danger when they suffer from diarrhea; they are losing too much water and electrolytes, so their body can't function properly (electrolytes are the minerals and salts that affect muscle activity, water levels and other important body functions). Drinking lots of water frequently balances the loss of fluids.
Since water doesn't have electrolytes, getting them from somewhere else is the next option. Electrolyte levels can be increased by consuming broths and soups that have sodium, and fruits and vegetables that contain potassium. For adults, drinking Vitalyte Sports Drinks will help replenish lost electrolytes as well as fluids.
Thursday, November 18, 2010
Vitalyte + Water = Success
You've probably heard the statement, "our bodies are mostly water". It's true. Water can make up 45% to 75% of the total body weight. While the top end of that scale applies mostly to babies (infants have a high percentage of water - up to 75%!) but adult women and men average about 55% to 60% respectively. (It just feels like more when there's a line for the bathroom.)
But no matter what, it's important to stay well hydrated during times of exertion. Even working outside in your backyard, you're going to sweat - and maybe not realize how dehydrated you are. What should you reach for - Vitalye sports drink.
Do electrolytes matter? Yes, Vitalyte sports drinks and soft drinks that can replenish electrolytes - in this case, minerals, that conduct electricity (read: impulses) when dissolved in the "water" (bloodstream and other fluids) of our bodies. The best bet is to buy the powdered mix and make them up at home, rather than spending the cash on pre-mixed bottles that usually taste too sweet to begin with. But - and this is crucial - follow that drink mix electrolyte recharge with more water. After all, those electrolytes - lost from the body when we sweat - still need a home base to operate from.
Avoid the "extremes" of sports drinks. It's best to avoid caffeinated "intense" or "extreme" sports drinks altogether, though. The caffeine will probably just rev you up unnecessarily, and again, these drinks generally come with a high price of admission in the form of sugar and calories.
But no matter what, it's important to stay well hydrated during times of exertion. Even working outside in your backyard, you're going to sweat - and maybe not realize how dehydrated you are. What should you reach for - Vitalye sports drink.
Do electrolytes matter? Yes, Vitalyte sports drinks and soft drinks that can replenish electrolytes - in this case, minerals, that conduct electricity (read: impulses) when dissolved in the "water" (bloodstream and other fluids) of our bodies. The best bet is to buy the powdered mix and make them up at home, rather than spending the cash on pre-mixed bottles that usually taste too sweet to begin with. But - and this is crucial - follow that drink mix electrolyte recharge with more water. After all, those electrolytes - lost from the body when we sweat - still need a home base to operate from.
Avoid the "extremes" of sports drinks. It's best to avoid caffeinated "intense" or "extreme" sports drinks altogether, though. The caffeine will probably just rev you up unnecessarily, and again, these drinks generally come with a high price of admission in the form of sugar and calories.
Monday, November 15, 2010
Electrolytes for the Stomach Flu!
The treatment of the stomach flu includes rest, analgesics and re-hydration. Tylenol may be used to treat fever and muscle cramps. The replenishment of fluids with water, electrolyte drinks, like Vitalyte, or oral rehydration solutions (sugar and electrolytes) is essential to prevent dehydration. When replacing fluids, it is important to replace volume and electrolytes such as sodium, chloride, hydrogen and potassium. Water as hydration helps replace volume, but if too much is given without replacement of electrolytes, the relative concentration of these important ions decreases and metabolic/electrolyte imbalances occur in the body. Re-hydration should occur with electrolyte sports drinks to protect against hyponatremia. Most quality sports drinks will fill this requirement.
One should drink enough fluid to keep their mouth moist and their urine light yellow to clear. As the diarrhea and/or vomiting subsides, one may slowly introduce soft foods into the diet. Soft foods are jello, saltine crackers, pudding, rice, bread and soups without meats. It is important to watch for abdominal cramping, retching or liquid stools while trying to resume a normal diet, these symptoms could indicate the intestines are still inflamed from the infection and need more time to heal.
Adequate hydration is especially important in people who are young (infants), elderly, frail and immunocompromised - their bodies are already stressed and gastroenteritis can take a huge toll on the body. These people are usually either dependent on others for fluid and food or have difficulty maintaining healthy nutrition. Vomiting and diarrhea may further deplete their bodies of already limited water and energy stores.
One should drink enough fluid to keep their mouth moist and their urine light yellow to clear. As the diarrhea and/or vomiting subsides, one may slowly introduce soft foods into the diet. Soft foods are jello, saltine crackers, pudding, rice, bread and soups without meats. It is important to watch for abdominal cramping, retching or liquid stools while trying to resume a normal diet, these symptoms could indicate the intestines are still inflamed from the infection and need more time to heal.
Adequate hydration is especially important in people who are young (infants), elderly, frail and immunocompromised - their bodies are already stressed and gastroenteritis can take a huge toll on the body. These people are usually either dependent on others for fluid and food or have difficulty maintaining healthy nutrition. Vomiting and diarrhea may further deplete their bodies of already limited water and energy stores.
Sunday, November 14, 2010
Vitalyte Improves Your Performance on the Bike!
If you are an intermediate cyclist, then you will be more likely to be interested in sports drinks. Although drinking water is already a good habit, consuming Vitalyte sports drinks can elevate your cycling performance, especially during long distance rides.
In learning about the truth, we need to find out about glycogen. Glycogen is the compound in which sugar is stored in the liver for release to other parts of the body. In simple sense, glycogen is your energy.
The truth is, your muscles themselves are fueled by glycogen. They are also stored in muscles, other than the liver. However, long cycling rides will last approximately 3 hours or more. This is a problem because the glucose reserves can only last you about 90 minutes, provided that you give your best effort when cycling hard.
Experienced riders who have experienced this total glycogen loss reported that they feel a sudden loss of energy. This is where Vitalyte sports drinks are useful. They can help refill your glycogen level when you need it. Medical experts have said that a cyclist should drink a sports drink that contain 6 percent glucose for every 20-minute time period. This is done by drinking 600 to 700 milliliters of Vitalyte per hour.
Vitalyte Sports drinks will usually contain complex and simple carbohydrates that come in different forms. You will need both to replenish your blood glucose reserves.
It is said that the benefit of drinking Vitalyte will encourage the rider to drink more water. This is because it often tastes better than plain water. In addition, these drinks contain sodium and glucose that will help the absorption rate of water in the small intestine. Sodium is the key here.
In learning about the truth, we need to find out about glycogen. Glycogen is the compound in which sugar is stored in the liver for release to other parts of the body. In simple sense, glycogen is your energy.
The truth is, your muscles themselves are fueled by glycogen. They are also stored in muscles, other than the liver. However, long cycling rides will last approximately 3 hours or more. This is a problem because the glucose reserves can only last you about 90 minutes, provided that you give your best effort when cycling hard.
Experienced riders who have experienced this total glycogen loss reported that they feel a sudden loss of energy. This is where Vitalyte sports drinks are useful. They can help refill your glycogen level when you need it. Medical experts have said that a cyclist should drink a sports drink that contain 6 percent glucose for every 20-minute time period. This is done by drinking 600 to 700 milliliters of Vitalyte per hour.
Vitalyte Sports drinks will usually contain complex and simple carbohydrates that come in different forms. You will need both to replenish your blood glucose reserves.
It is said that the benefit of drinking Vitalyte will encourage the rider to drink more water. This is because it often tastes better than plain water. In addition, these drinks contain sodium and glucose that will help the absorption rate of water in the small intestine. Sodium is the key here.
Wednesday, November 10, 2010
Anybody Can be a Weekend Warrior!
Chances are that if you have ever called Vitalyte’s corporate office you have spoken to Evan Lucas. Even if you haven’t called our office but ordered Vitalyte from the website you are familiar with his work. You see, Evan Lucas has been moving silently behind the scenes at Vitalyte’s corporate office in San Diego for over a decade ensuring that the very best electrolyte drink available makes it into the hands of our customers. He embodies, in my opinion, the very definition of work ethic and commitment and it shows in every aspect of our operational business. He is our COO and I would personally like to thank him for all of his tireless dedication and hard work. How am I going to thank him you ask? By giving him more work.
As most of you know, Vitalyte began over 40 years ago when our original founder, Bill Gookin got sick on a popular commercial sports drink at the Olympic Marathon trials. Being a biochemist, he decided to create a drink that real athletes could use while competing. What started out as a way to gain a competitive edge evolved into the best sports drink on the market.
Being as how our company history began with running, Evan Lucas has decided to take up running as a hobby and a way to stay in shape. Not only is he getting up at the crack of dawn to train for a 5k, 10k and half marathon, now we are making him blog about it.
Vitalyte represents the very best in sports nutrition and that is a job we take very seriously. Of course we still like to have a little fun so I encourage you all to follow Evan on his journey as he trains for a 5k, 10k, and half marathon. Get involved. Offer tips. Or maybe begin your own training program and run right along with him.
As most of you know, Vitalyte began over 40 years ago when our original founder, Bill Gookin got sick on a popular commercial sports drink at the Olympic Marathon trials. Being a biochemist, he decided to create a drink that real athletes could use while competing. What started out as a way to gain a competitive edge evolved into the best sports drink on the market.
Being as how our company history began with running, Evan Lucas has decided to take up running as a hobby and a way to stay in shape. Not only is he getting up at the crack of dawn to train for a 5k, 10k and half marathon, now we are making him blog about it.
Vitalyte represents the very best in sports nutrition and that is a job we take very seriously. Of course we still like to have a little fun so I encourage you all to follow Evan on his journey as he trains for a 5k, 10k, and half marathon. Get involved. Offer tips. Or maybe begin your own training program and run right along with him.
Monday, November 8, 2010
For Hydration, You Need More Than Just Water
Today the level of competition in youth sports is at an all time high. Athletes today need to approach their game from all angles, not just physical play. Nutrition and hydration are key components to any competitive players game. It's not just what you do on the field that will make you good, but what you are putting into you are body.
All too many times, nutrition and hydration aren't on the top of young athletes to-do lists. When an athlete works out, if hard enough, they will definitely sweat. When a person sweats they lose more than just water. When you sweat you lose minerals, electrolytes, and other nutrients. Losing these electrolytes are more important than people realize.
An electrolyte is the component that carries the electrical messages from your brain to the rest of your body. Unlike fats, carbohydrates, and proteins electrolytes aren't stored within your body. Once you lose them they're gone. The fewer electrolytes you have in your system the weaker the signal from your brain to your muscles becomes.
When this signal is weak it has dire consequences. Muscles will start to cramp up, mental focus will be lost, and reaction times will slow. This has the potential the effect the players overall performance.
It is also important to find a drink that is high in electrolytes, such as Vitalyte, while maintaining a good balance of carbohydrates and sugars. The more sugar and carbs a drink has the more energy it takes to absorb the electrolytes. The fewer carbs and sugars a drink contains the easier and quicker your body can absorb the electrolytes.
All too many times, nutrition and hydration aren't on the top of young athletes to-do lists. When an athlete works out, if hard enough, they will definitely sweat. When a person sweats they lose more than just water. When you sweat you lose minerals, electrolytes, and other nutrients. Losing these electrolytes are more important than people realize.
An electrolyte is the component that carries the electrical messages from your brain to the rest of your body. Unlike fats, carbohydrates, and proteins electrolytes aren't stored within your body. Once you lose them they're gone. The fewer electrolytes you have in your system the weaker the signal from your brain to your muscles becomes.
When this signal is weak it has dire consequences. Muscles will start to cramp up, mental focus will be lost, and reaction times will slow. This has the potential the effect the players overall performance.
It is also important to find a drink that is high in electrolytes, such as Vitalyte, while maintaining a good balance of carbohydrates and sugars. The more sugar and carbs a drink has the more energy it takes to absorb the electrolytes. The fewer carbs and sugars a drink contains the easier and quicker your body can absorb the electrolytes.
Saturday, November 6, 2010
You Can Now Get Vitalyte at Gander Mountain!
If you have had trouble getting your favorite Vitalyte products at the store, worry no longer! Vitalyte announced that Gander Mountain’s new store in Springfield, IL will carry the complete line of Vitalyte products beginning April 3rd. Gander Mountain, the nation’s largest network of stores for hunting, fishing, camping and outdoor sports products opened the doors to its 116th nationwide store after a ribbon cutting ceremony with the mayor of Springfield and other distinguished members of the community.
V.P. of Sales for Vitalyte, Evan Demarco was in attendance at the grand opening ceremony to help promote Vitalyte and Gander Mountain. “It’s been a great experience to be part of the grand opening ceremonies here in Springfield. The staff here have been great and the community as a whole has been very supportive of the new store.”
Gander Mountain will carry Vitalyte in 19 more stores by the end of 2009 as part of its new outdoor fitness and nutrition section.
Any additional information about the partnership between Gander Mountain and Vitalyte can be addressed to Evan DeMarco, VP of Sales at Vitalyte at evandem@vitalyte.com.
V.P. of Sales for Vitalyte, Evan Demarco was in attendance at the grand opening ceremony to help promote Vitalyte and Gander Mountain. “It’s been a great experience to be part of the grand opening ceremonies here in Springfield. The staff here have been great and the community as a whole has been very supportive of the new store.”
Gander Mountain will carry Vitalyte in 19 more stores by the end of 2009 as part of its new outdoor fitness and nutrition section.
Any additional information about the partnership between Gander Mountain and Vitalyte can be addressed to Evan DeMarco, VP of Sales at Vitalyte at evandem@vitalyte.com.
Tuesday, November 2, 2010
We’ve Bottled Greatness, You Pick the Packaging
Vitalyte has done it again! We have designed a group of new bottles that are both stylish and functional! When our customers speak, we listen. So when you asked for our same great Vitalyte formula in a ready-to-drink bottle, we went to work. And to celebrate our new, on-the-go product, we’re letting YOU pick the bottle design. Whether you’re an athlete, weekend warrior, kid or adult, we need your vote to determine a winner.
Just go to www.facebook.com/vitalyte and pick your favorite. All designs are shown below in Grape, but will be used for all flavors starting with Grape, Natural Lemonade and Fruit Punch. Enlist your friends, family and teammates to ensure it’s your favorite design that wins!
15% Off For Voting
As a thank you for taking the time to give us your valued input, we’re offering 15% off any purchase for voting. Just enter the coupon code VOTE upon checkout from the Vitalyte online store. 15% off is only a vote away!
Visit here to see the bottle designs available to you!
Just go to www.facebook.com/vitalyte and pick your favorite. All designs are shown below in Grape, but will be used for all flavors starting with Grape, Natural Lemonade and Fruit Punch. Enlist your friends, family and teammates to ensure it’s your favorite design that wins!
15% Off For Voting
As a thank you for taking the time to give us your valued input, we’re offering 15% off any purchase for voting. Just enter the coupon code VOTE upon checkout from the Vitalyte online store. 15% off is only a vote away!
Visit here to see the bottle designs available to you!
Sunday, October 31, 2010
Fixing Sore Mucles With Electrolytes
Like everyone else who is hitting the workouts harder and starting to run a bit more to get in shape, your probably feeling the pain. Sore muscle are usually a good sign if you've been working out for awhile. The soreness is caused by tiny tears in the muscles, which the body repairs and makes stronger.
This post workout pain is felt as a general dull pain. However if you haven't been working out, you have probably strained your muscles to the point of a specific ache and have some tenderness. As we get older, we feel these pains a bit more. Here are some ideas to help prevent and heal sore muscles.
Stretching - Make sure you stretch each muscle group for at least 60 seconds before and after your workout. Stretching is one of the most underrated parts of sports and workouts. It's a must if you want to stay active.
Anti-Inflammatory - Take an anti-inflammatory such as Inflamo after your workout to help with the pain and inflammation.
Hydrate - Make sure to drink plenty of water prior to you workout. Your body needs the water to help deliver oxygen to you muscles and helps with clear toxic build up -so you don't cramp. You may also try a sports drink, such as Vitalyte, to replenish the body's electrolytes.
This post workout pain is felt as a general dull pain. However if you haven't been working out, you have probably strained your muscles to the point of a specific ache and have some tenderness. As we get older, we feel these pains a bit more. Here are some ideas to help prevent and heal sore muscles.
Stretching - Make sure you stretch each muscle group for at least 60 seconds before and after your workout. Stretching is one of the most underrated parts of sports and workouts. It's a must if you want to stay active.
Anti-Inflammatory - Take an anti-inflammatory such as Inflamo after your workout to help with the pain and inflammation.
Hydrate - Make sure to drink plenty of water prior to you workout. Your body needs the water to help deliver oxygen to you muscles and helps with clear toxic build up -so you don't cramp. You may also try a sports drink, such as Vitalyte, to replenish the body's electrolytes.
Saturday, October 30, 2010
Electrolytes Help Build Your Arms
Assuming you decide that you will train your arms by themselves, remember to set three distinct exercises in three distinct repeat ranges. Also make sure that your bicep workout emphasises different repeats and set schemes, which strain the muscle fibres with intensities of different magnitudes and maximum recruitment.
Make sure that your triceps and biceps get worked. Simply pressing and curling large weights is far from enough for a successful bicep workout, as too many other muscles like the shoulders and back might compensate and perform a large amount of the routine's work instead of the biceps. Swinging weights and cheating are not all there is to a successful bicep workout.
Another thing that one must keep in mind during your workouts is not to overtrain one's arms by using them in every workout. Furthermore, one should not undervalue the stimulation the arm muscles get from focussing on the other major muscle groups. A good test to find out if your workout has been successful is to watch out for soreness in the arms the following day. Be careful about overdoing the cheating techniques during the bicep workout, as the exercises will not work as efficiently as they might and it might not seem like you've even had them trained, the following day.
There is a stress to replace the fluids present within the body due to the fact that a bicep workout causes a large amount of heat, consequently causing an equally large amount of sweat. Obviously, the more a one sweats, the more fluids and other electrolytes are removed from one's body. It is essential for one to restore these fluids along restore electrolytes in order to sustain the balance kept in the body and avoid any damage during the bicep workout.
Make sure that your triceps and biceps get worked. Simply pressing and curling large weights is far from enough for a successful bicep workout, as too many other muscles like the shoulders and back might compensate and perform a large amount of the routine's work instead of the biceps. Swinging weights and cheating are not all there is to a successful bicep workout.
Another thing that one must keep in mind during your workouts is not to overtrain one's arms by using them in every workout. Furthermore, one should not undervalue the stimulation the arm muscles get from focussing on the other major muscle groups. A good test to find out if your workout has been successful is to watch out for soreness in the arms the following day. Be careful about overdoing the cheating techniques during the bicep workout, as the exercises will not work as efficiently as they might and it might not seem like you've even had them trained, the following day.
There is a stress to replace the fluids present within the body due to the fact that a bicep workout causes a large amount of heat, consequently causing an equally large amount of sweat. Obviously, the more a one sweats, the more fluids and other electrolytes are removed from one's body. It is essential for one to restore these fluids along restore electrolytes in order to sustain the balance kept in the body and avoid any damage during the bicep workout.
Tuesday, October 26, 2010
Don't Let Dehydration Stop Your Running!
Running in the heat accelerates dehydration. That?s why you need to take precautions to avoid both dehydration and heat stroke. Acclimating to the heat for about two weeks is recommended for runners.
Water and electrolytes are lost through sweat and need to be replaced. Essential body salts, such as sodium, potassium, and phosphate need to be replaced. This can be done with a good electrolyte drink mix. Since you'll be more hydrated, your running performance will be improved. It's important to replace sodium during long runs.
Sodium helps the body to retain fluid and potassium is essential for muscle and nerve function. The body needs a balance of these to function properly. If you have too much or too little sodium it could seriously affect your performance. You could cause problems with your nervous system if you have too much or too little potassium.
An electrolyte drink, such as Vitalyte, that is balanced will improve a runner's performance. Drinking enough water and taking in enough sodium will help give runners the edge they need to succeed.
Water and electrolytes are lost through sweat and need to be replaced. Essential body salts, such as sodium, potassium, and phosphate need to be replaced. This can be done with a good electrolyte drink mix. Since you'll be more hydrated, your running performance will be improved. It's important to replace sodium during long runs.
Sodium helps the body to retain fluid and potassium is essential for muscle and nerve function. The body needs a balance of these to function properly. If you have too much or too little sodium it could seriously affect your performance. You could cause problems with your nervous system if you have too much or too little potassium.
An electrolyte drink, such as Vitalyte, that is balanced will improve a runner's performance. Drinking enough water and taking in enough sodium will help give runners the edge they need to succeed.
Wednesday, October 20, 2010
Improve Memory and Intelligence with Electrolytes
You work your heart and muscles to improve their condition and tone. You want to have a low resting heart rate and slow deep breathing, all the time. Exercise helps everyone definitely. There is nothing better you can do to depression than regular exercise. But it is also very desirable to directly train the nervous system to function efficiently and effectively. Anyone can become healthier.
When you need to exercise your brain it does not mean soduku and crossword puzzles. For almost all, the stimulation is not the big issue. The problem is insufficient capacity for relaxing the nervous system. Not mean the kind of relaxation you get after physical exhaustion or a few shots of tequila. The formation of the relaxation response.
The methods I describe below are permanent benefits for a wide range of issues. Many involve biological monitoring and biofeedback. Biofeedback interactive media training with a view of their physiological responses. It's like an exercise with mirror inside body. The ability of a nerve to fire depends on the presence of electrolytes - minerals such as potassium, sodium, magnesium chloride and dissolved in water. They are called electrolytes to signify their role in the conduction of electricity in the human body. If you have very little sodium and potassium in your diet, the imbalance can slow down the ability to drive signals from neurons.
When you need to exercise your brain it does not mean soduku and crossword puzzles. For almost all, the stimulation is not the big issue. The problem is insufficient capacity for relaxing the nervous system. Not mean the kind of relaxation you get after physical exhaustion or a few shots of tequila. The formation of the relaxation response.
The methods I describe below are permanent benefits for a wide range of issues. Many involve biological monitoring and biofeedback. Biofeedback interactive media training with a view of their physiological responses. It's like an exercise with mirror inside body. The ability of a nerve to fire depends on the presence of electrolytes - minerals such as potassium, sodium, magnesium chloride and dissolved in water. They are called electrolytes to signify their role in the conduction of electricity in the human body. If you have very little sodium and potassium in your diet, the imbalance can slow down the ability to drive signals from neurons.
Replace Electrolytes You Sweat Out
For most of us who perform regular workouts, sweating is not an uncommon phenomenon. In fact, it is the evidence of our hard work and it signals growth. Through sweating, our bodies cause us to lose water and other essential electrolytes to prevent the body from overheating. Sweat glands soak water from the blood vessels and transfer it to the skin with some salts. These droplets of water evaporate taking away some bit of energy from the skin in the form of heat. Scientific research has proven that we could lose as much as three liters of water from our skin during one hour of a heavy workout session!
Well there's nothing to be afraid of, but you must assure that your body receives enough liquid before, during and after exercises. To keep a good check on your water levels, weigh yourself just before the workout session and immediately after it. Deduct the amount of water that you take during the session. You must have 16 ounces of water to replenish the amount of water loss for each pound. For example, if you lose 3 pounds of weight during the session, you must drink at least 48 ounces of water. Another good way to assure that your body is properly hydrated is through the color of your urine. A lemonade-like color of your urine indicates that the body is well hydrated while a darker tone indicates water requirement. .
In order to ensure optimum water levels, you must consume water 15 minutes before you start your workout session. After every 20 minutes of exercise, try to gulp at least 8 ounces of water. Water is the best hydrating agent during your exercises but a sports drink can help you as well. Sport drinks not only replenish the water content but also contain electrolytes such as sodium and potassium, which address necessary salt needs
Well there's nothing to be afraid of, but you must assure that your body receives enough liquid before, during and after exercises. To keep a good check on your water levels, weigh yourself just before the workout session and immediately after it. Deduct the amount of water that you take during the session. You must have 16 ounces of water to replenish the amount of water loss for each pound. For example, if you lose 3 pounds of weight during the session, you must drink at least 48 ounces of water. Another good way to assure that your body is properly hydrated is through the color of your urine. A lemonade-like color of your urine indicates that the body is well hydrated while a darker tone indicates water requirement. .
In order to ensure optimum water levels, you must consume water 15 minutes before you start your workout session. After every 20 minutes of exercise, try to gulp at least 8 ounces of water. Water is the best hydrating agent during your exercises but a sports drink can help you as well. Sport drinks not only replenish the water content but also contain electrolytes such as sodium and potassium, which address necessary salt needs
Friday, October 15, 2010
Human Batteries Need Electrolytes and Salt
Salt is an essential nutrient for everyone and is vital to attaining optimum health, so why has the media and the mainstream regarded it as the devil of the dinner table for so long?
Our cells all contain salt. We sweat salt. Our tears contain salt. Our blood is salty. If we don't eat salt, where will it come from?
The question should not be "Do we need salt". We absolutely do. We cannot live without it. The questions should be "What kind of salts are good and bad for us?".
Generic table salt is indeed the devil of the dinner table and should be avoided as much as possible because it is highly refined and processed resulting in pure sodium.chloride and nothing else; no trace minerals, nothing. This is toxic and harmful.
99% of the world's research on salt is done on commercial table salt. This is the only salt they know of. They think all salt is the same - but they're wrong. You can't function without salt. You can't digest food without salt. Your heart can't function. Your adrenal glands can't function. Your liver can't function Your kidneys can't function.
If salt was so bad, why do they feed intravenous saline solutions in hospital patients? They do that because the body runs on salt. Without salt, we run out of electrolytes. Without electrolytes, our human batteries die out.
A salt-free diet speeds up aging. Your cells must be bathed in a sodium-based, extracellular fluid. When the cells are not in this fluid, they will explode. This has been proven biologically. The cells of a mammal deprived of sodium literally explode.
Our cells all contain salt. We sweat salt. Our tears contain salt. Our blood is salty. If we don't eat salt, where will it come from?
The question should not be "Do we need salt". We absolutely do. We cannot live without it. The questions should be "What kind of salts are good and bad for us?".
Generic table salt is indeed the devil of the dinner table and should be avoided as much as possible because it is highly refined and processed resulting in pure sodium.chloride and nothing else; no trace minerals, nothing. This is toxic and harmful.
99% of the world's research on salt is done on commercial table salt. This is the only salt they know of. They think all salt is the same - but they're wrong. You can't function without salt. You can't digest food without salt. Your heart can't function. Your adrenal glands can't function. Your liver can't function Your kidneys can't function.
If salt was so bad, why do they feed intravenous saline solutions in hospital patients? They do that because the body runs on salt. Without salt, we run out of electrolytes. Without electrolytes, our human batteries die out.
A salt-free diet speeds up aging. Your cells must be bathed in a sodium-based, extracellular fluid. When the cells are not in this fluid, they will explode. This has been proven biologically. The cells of a mammal deprived of sodium literally explode.
Overcoming Stress With Electrolytes
Courtesy of Dr Borkin:
"Dr. Michael Borkin, NMD is a pioneer in hormone and electrolyte research. He specializes in hormone and electrolyte testing and balancing.
His evaluation of hormones levels in patients provides an in-depth snap shot of the health level and disease processes. These tests and the unique balancing programs created by the trained doctors and lab technicians are incredibly valuable for individuals who have used anabolic steroids, HGH (human growth hormone), insulin, testosterone and progesterone without understanding the importance of exact supplementation in response to test results. Gross dosing without testing has caused many people to be biochemically and hormonally out of balance.
Dr. Michael Borkin is also one of the creators of the science of bio-identical hormones and transdermal (through the skin) creams. Unique creams are created for each patient to restore hormonal homeostasis. The creams are made up of hormones, hormone precursors, nutrients, homeopathics, herbs and electrolytes. Specific electrolyte and nutrient rich supplements help balance each patient's bio-chemistry in all their cells, including the brain.
Dr. Borkin invested many years in treating the "Who's Who" of Hollywood and Las Vegas. After studying so many people who violate the health laws and natural circadian cycle (24-hour light and dark cycle), that stay up all night and sleep during the day, he became the leading expert on the three stages of adrenal exhaustion and the terrible consequences of a stressful life.
As we all know, stress kills. Some of the most famous actors, stars and athletes are his patients. They keep his name as a jealously guarded secret so he will personally have time to work with them. They want to take advantage of his knowledge and research so he can create and monitor their special balancing programs. They are desperate to look younger, have more energy, feel their best and perform at optimal levels.
Dr. Borkin has developed a 24-hour test of the flood of hormones throughout the entire body, every 4 hours. A patient starts collecting their saliva at 8 AM. They take a sample every 4 hours until 4 AM the next morning. By studying the levels of bio-active hormones and electrolytes available in saliva, doctors learn a great deal about the health and disease processes going on inside their patients' cells."
"Dr. Michael Borkin, NMD is a pioneer in hormone and electrolyte research. He specializes in hormone and electrolyte testing and balancing.
His evaluation of hormones levels in patients provides an in-depth snap shot of the health level and disease processes. These tests and the unique balancing programs created by the trained doctors and lab technicians are incredibly valuable for individuals who have used anabolic steroids, HGH (human growth hormone), insulin, testosterone and progesterone without understanding the importance of exact supplementation in response to test results. Gross dosing without testing has caused many people to be biochemically and hormonally out of balance.
Dr. Michael Borkin is also one of the creators of the science of bio-identical hormones and transdermal (through the skin) creams. Unique creams are created for each patient to restore hormonal homeostasis. The creams are made up of hormones, hormone precursors, nutrients, homeopathics, herbs and electrolytes. Specific electrolyte and nutrient rich supplements help balance each patient's bio-chemistry in all their cells, including the brain.
Dr. Borkin invested many years in treating the "Who's Who" of Hollywood and Las Vegas. After studying so many people who violate the health laws and natural circadian cycle (24-hour light and dark cycle), that stay up all night and sleep during the day, he became the leading expert on the three stages of adrenal exhaustion and the terrible consequences of a stressful life.
As we all know, stress kills. Some of the most famous actors, stars and athletes are his patients. They keep his name as a jealously guarded secret so he will personally have time to work with them. They want to take advantage of his knowledge and research so he can create and monitor their special balancing programs. They are desperate to look younger, have more energy, feel their best and perform at optimal levels.
Dr. Borkin has developed a 24-hour test of the flood of hormones throughout the entire body, every 4 hours. A patient starts collecting their saliva at 8 AM. They take a sample every 4 hours until 4 AM the next morning. By studying the levels of bio-active hormones and electrolytes available in saliva, doctors learn a great deal about the health and disease processes going on inside their patients' cells."
Tuesday, October 12, 2010
Electrolytes Help Cure Headaches
The first thing you have to identify is what triggered your headache, and then you will be able to find the best headache medication for it. Common causes of headaches include stress, dehydration, and tension.
Stress, being unavoidable factor in the modern life, is the number one cause of headaches. The remedies for these types of headaches include finding a solution to the problem, taking headache medication found in the drug store and trying to relax by a long bath followed by a good night's sleep. Exercise and massage can also successfully relieve stress.
Dehydration is another common cause of headaches, which can transform into migraines if not treated right away with plenty of liquids as the first and foremost step. Depending on the level of dehydration you may have water or electrolytes enriched drinks such as Vitalyte. Headache medicine when dehydrated should only be administered with plenty of liquids and something to eat as you may also feel nausea if you take the medication on an empty stomach.
There are also tension headaches and migraines that can happen on a regular basis because of a medical condition you may have and for which you are taking medications already; in that case you need to consult a doctor for headache medication that does not interfere with the drugs you are taking and will not worsen your present health state.
Stress, being unavoidable factor in the modern life, is the number one cause of headaches. The remedies for these types of headaches include finding a solution to the problem, taking headache medication found in the drug store and trying to relax by a long bath followed by a good night's sleep. Exercise and massage can also successfully relieve stress.
Dehydration is another common cause of headaches, which can transform into migraines if not treated right away with plenty of liquids as the first and foremost step. Depending on the level of dehydration you may have water or electrolytes enriched drinks such as Vitalyte. Headache medicine when dehydrated should only be administered with plenty of liquids and something to eat as you may also feel nausea if you take the medication on an empty stomach.
There are also tension headaches and migraines that can happen on a regular basis because of a medical condition you may have and for which you are taking medications already; in that case you need to consult a doctor for headache medication that does not interfere with the drugs you are taking and will not worsen your present health state.
Sunday, October 10, 2010
Drinking and Electrolytes
This isn't intended to be medical advice as you should know your own body and know your own limits. With that being said, here are some helpful suggestions for ways to aid you in the future:
- Drink a small bottle of water in between each alcoholic beverage while you're out. This works two-fold: Slows down your intake and dilutes what is already in your system.
- Take two tylenol tablets before going to sleep. But, use this cure sparingly as it can result in kidney damage when taken in heavy doses over long periods.
- Take a high strength B-vitamin supplement. The vitamin will involve a little more planning as it should be taken beforeyou go to sleep but taken immediately when you wake can also help as well. It works because B-vitamins are essential in assisting the carbohydrate (alcohol) metabolizing process and in expanding blood vessels. That should help regenerate your energy level.
- Before going to sleep or when you wake up, down a drink containing electrolytes. Electrolytes will replenish what the kidneys have excreted during drinking which will made you feel much better. Vitalyte is the most ideal drink, but don't forget about the drink made for children - Pedialyte. some people think it's even more effective than standard sports drinks.
- Drink a small bottle of water in between each alcoholic beverage while you're out. This works two-fold: Slows down your intake and dilutes what is already in your system.
- Take two tylenol tablets before going to sleep. But, use this cure sparingly as it can result in kidney damage when taken in heavy doses over long periods.
- Take a high strength B-vitamin supplement. The vitamin will involve a little more planning as it should be taken beforeyou go to sleep but taken immediately when you wake can also help as well. It works because B-vitamins are essential in assisting the carbohydrate (alcohol) metabolizing process and in expanding blood vessels. That should help regenerate your energy level.
- Before going to sleep or when you wake up, down a drink containing electrolytes. Electrolytes will replenish what the kidneys have excreted during drinking which will made you feel much better. Vitalyte is the most ideal drink, but don't forget about the drink made for children - Pedialyte. some people think it's even more effective than standard sports drinks.
Wednesday, October 6, 2010
Stop Night Cramps! Drink More Electrolytes!
Everyone experiences muscle cramps from time to time due to intense pain and an inability to use the affected leg muscles. It can occur at the front of the thigh (quadriceps), back of the thigh (hamstrings) and the lower legs or calves (gastrocnemius). A cramp can last from a few seconds to 15 minutes or longer, and can possibly recur several times before it goes away. But have you ever experienced waking up in the middle of the night with a sudden painful cramp in your leg? Is it so painful that it can even make you cry? This condition is referred to as night leg cramps. Night leg cramps are contractions of the leg muscles, usually in the back of the lower leg or calf. They usually occur just as you're about to fall asleep, or when you are about to wake up.
When this happens, the leg muscles remain painfully tight and contracted. Experts say that the exact cause of night leg cramps is unknown but they believe that it may be due to the body's abnormal processing of electrolytes. Electrolytes such as salt and minerals are essential elements and chemical substances that your body needs for basic muscle functions. Other factors include inadequate stretching and muscle fatigue. Electrolytes stop leg cramps.
Calcium deficiency is also one of the common causes of leg cramps at night especially among women. If you are post-menopausal, trying to lose weight, or don't consume enough calcium, you are susceptible to night leg cramps. To alleviate leg cramps, experts advise the increase calcium consumption. This can also prevent other problems associated with calcium deficiency like osteoporosis. When taken regularly, calcium supplements may help relieve the pain caused by leg cramps.
When this happens, the leg muscles remain painfully tight and contracted. Experts say that the exact cause of night leg cramps is unknown but they believe that it may be due to the body's abnormal processing of electrolytes. Electrolytes such as salt and minerals are essential elements and chemical substances that your body needs for basic muscle functions. Other factors include inadequate stretching and muscle fatigue. Electrolytes stop leg cramps.
Calcium deficiency is also one of the common causes of leg cramps at night especially among women. If you are post-menopausal, trying to lose weight, or don't consume enough calcium, you are susceptible to night leg cramps. To alleviate leg cramps, experts advise the increase calcium consumption. This can also prevent other problems associated with calcium deficiency like osteoporosis. When taken regularly, calcium supplements may help relieve the pain caused by leg cramps.
Tuesday, October 5, 2010
Electrolytes for Your Hangover Cure
It is possible that "What happens in Las Vegas, stays in Las Vegas" but after a great night of clubbing your second night in town, your hangover may just keep you from having a good time for the rest of your weekend! Is it possible to eleviate one completely? Some say yes. Keep in mind if you don't drink very often at home, don't think you can handle partying like a superstar when you get to Vegas and not pay the price.
So what is the definition of a hangover? Many people might say they recognize it when they get one! Hangovers change from person to person, and can lead to a severe headache to a full blown vomit fest and feeling of "blah". Actual hangover symptoms are headaches, redness of the eyes, increased sensitivity to light and sound, muscle aches, thirst and fatigue.
Truly, a hangover is the outcome of your body being dehydrated, and still a little withdrawal from all of the recent alcohol in your blood stream. The answer to your dehydration and a hangover cure? Electrolyte Replenishment.
So what is the definition of a hangover? Many people might say they recognize it when they get one! Hangovers change from person to person, and can lead to a severe headache to a full blown vomit fest and feeling of "blah". Actual hangover symptoms are headaches, redness of the eyes, increased sensitivity to light and sound, muscle aches, thirst and fatigue.
Truly, a hangover is the outcome of your body being dehydrated, and still a little withdrawal from all of the recent alcohol in your blood stream. The answer to your dehydration and a hangover cure? Electrolyte Replenishment.
Friday, October 1, 2010
Replace Electrolytes to Cure Food Poisoning
Food poisoning is an illness caused by eating foods that have harmful organisms in them. These harmful germs can include bacteria, parasites, and viruses. They are mostly found in raw meat, chicken, fish, and eggs, but can spread to any type of food. They can also grow on food that is left out on counters or outdoors or is stored too long before you eat it.
When you eat or drink something that is contaminated with toxic bacteria, you may experience diarrhoea, abdominal cramps, nausea or vomiting within 24-48 hours. Typically these symptoms go away in a day or two. In most cases, the condition is not serious and will get better once your immune system gets the better of the infection.
Drink plenty of water. If you're suffering from vomiting or diarrhea, you're losing a lot of fluid. You'll need to replace this to avoid dehydration. Plain tap water should be enough - you can dechlorinate it by leaving your glass for an hour, the chlorine will evaporate.
The food is prepared. When someone who has germs on his or her hands touches the food, or if the food touches other food that has germs on it, the germs can spread. For example, if you use the same cutting board for chopping vegetables and preparing raw meat, germs from the raw meat can get on the vegetables.
Replace electrolytes. If you're losing a lot of nutrients through dehydration, you can buy an electrolyte solution from a pharmacy to replace them. This should improve recovery time.
Always wash your hands before and after preparing foods. Never serve cooked meat on the same plate or tray that you had it on when raw - make sure the resident BBQ expert is given a clean plate to place the finished product on. Also thoroughly clean knives and cutting boards.
When you eat or drink something that is contaminated with toxic bacteria, you may experience diarrhoea, abdominal cramps, nausea or vomiting within 24-48 hours. Typically these symptoms go away in a day or two. In most cases, the condition is not serious and will get better once your immune system gets the better of the infection.
Drink plenty of water. If you're suffering from vomiting or diarrhea, you're losing a lot of fluid. You'll need to replace this to avoid dehydration. Plain tap water should be enough - you can dechlorinate it by leaving your glass for an hour, the chlorine will evaporate.
The food is prepared. When someone who has germs on his or her hands touches the food, or if the food touches other food that has germs on it, the germs can spread. For example, if you use the same cutting board for chopping vegetables and preparing raw meat, germs from the raw meat can get on the vegetables.
Replace electrolytes. If you're losing a lot of nutrients through dehydration, you can buy an electrolyte solution from a pharmacy to replace them. This should improve recovery time.
Always wash your hands before and after preparing foods. Never serve cooked meat on the same plate or tray that you had it on when raw - make sure the resident BBQ expert is given a clean plate to place the finished product on. Also thoroughly clean knives and cutting boards.
Thursday, September 30, 2010
Children and Senior Athletes
In young children, adolescents and in older (40+) athletes, we find natural hydration mechanisms (thirst triggers, taste) and heat dissipation functions (skin blood flow and sweat rates) are underdeveloped or diminished, making proper hydration strategies a bigger concern. In these populations cognitive monitoring is generally required.
The other side of the equation starts with "a little bit of knowledge can be dangerous"
This is never more true than in the world of nutrition, and hydration is no exception. In recent years there has been so much attention focused on "water" intake (especially with the increased marketing efforts from makers of bottled water). The average, lightly active person has no trouble replacing the approximate loss of two to three liters of fluids used daily, and it's often done without drinking one glass of pure water. In spite of this, the average person is exposed to a considerable amount of information/advertising that tells them they require considerably more.
The other side of the equation starts with "a little bit of knowledge can be dangerous"
This is never more true than in the world of nutrition, and hydration is no exception. In recent years there has been so much attention focused on "water" intake (especially with the increased marketing efforts from makers of bottled water). The average, lightly active person has no trouble replacing the approximate loss of two to three liters of fluids used daily, and it's often done without drinking one glass of pure water. In spite of this, the average person is exposed to a considerable amount of information/advertising that tells them they require considerably more.
Wednesday, September 29, 2010
Hydration, Dehydration & Electrolytes
Hydration and Dehydration
Dehydration occurs when fluid losses exceed 1% of body weight. Symptoms include headache, irritability and fatigue. Fluid replacement is needed before, during and after physical activity. This is critical in preventing dehydration. Water is important in physical activity and is the one nutrient most often neglected by people. Water is essential for temperature control, circulation, and urine production. Proper fluid replacement before, during and after physical activity actually influences you're performance. Water's most important function in physical activity is its role in acting as a coolant for working muscles and maintaining normal body temperature. During exercise, heat is lost primarily through evaporation.
When sweat evaporates, heat is released from the blood circulating near the skin, cooling the body. Sweat losses of 1 to 2 litters per hour are not excessive during exercise in the heat. The body also sweats in cold whether making adequate hydration an important consideration during physical activity in cold environments. Sweat loss also occurs during participation of water sports. Dehydration compromise heat dissipation causing the body's temperature to rise and loss of coordination. Fluid losses cause a decrease in oxygen consumption which results in a reduction of work capacity. Thirst is not the best indicator of the body's water needs. Fluid should be consumed at regular intervals during physical activity.
What about Electrolyte Loss?
Although electrolytes are lost in sweat, the loss of water is considerably larger. During endurance events (marathons, triathlons, ultra-marathons) in warm climate electrolyte loss can be critical. The environmental condition, fitness and severity of sweat losses must be consider. Although the total amount of electrolytes and minerals in the body is relatively small, each is vital for cell function. They have regulatory roles as well as providing structure for formation of bones and teeth. Electrolytes and minerals, like vitamins, can be usually obtained in the required amounts in a balanced diet. The Electrolytes of concern include sodium and potassium which are located primarily in body fluids. They are the main electrolytes lost in sweat. The major minerals of interest are: Calcium, the major component of bone and teeth; Iron, an essential component of hemoglobin (Hgb) which carries oxygen through the body.
Dehydration occurs when fluid losses exceed 1% of body weight. Symptoms include headache, irritability and fatigue. Fluid replacement is needed before, during and after physical activity. This is critical in preventing dehydration. Water is important in physical activity and is the one nutrient most often neglected by people. Water is essential for temperature control, circulation, and urine production. Proper fluid replacement before, during and after physical activity actually influences you're performance. Water's most important function in physical activity is its role in acting as a coolant for working muscles and maintaining normal body temperature. During exercise, heat is lost primarily through evaporation.
When sweat evaporates, heat is released from the blood circulating near the skin, cooling the body. Sweat losses of 1 to 2 litters per hour are not excessive during exercise in the heat. The body also sweats in cold whether making adequate hydration an important consideration during physical activity in cold environments. Sweat loss also occurs during participation of water sports. Dehydration compromise heat dissipation causing the body's temperature to rise and loss of coordination. Fluid losses cause a decrease in oxygen consumption which results in a reduction of work capacity. Thirst is not the best indicator of the body's water needs. Fluid should be consumed at regular intervals during physical activity.
What about Electrolyte Loss?
Although electrolytes are lost in sweat, the loss of water is considerably larger. During endurance events (marathons, triathlons, ultra-marathons) in warm climate electrolyte loss can be critical. The environmental condition, fitness and severity of sweat losses must be consider. Although the total amount of electrolytes and minerals in the body is relatively small, each is vital for cell function. They have regulatory roles as well as providing structure for formation of bones and teeth. Electrolytes and minerals, like vitamins, can be usually obtained in the required amounts in a balanced diet. The Electrolytes of concern include sodium and potassium which are located primarily in body fluids. They are the main electrolytes lost in sweat. The major minerals of interest are: Calcium, the major component of bone and teeth; Iron, an essential component of hemoglobin (Hgb) which carries oxygen through the body.
Monday, September 27, 2010
Workouts and Hydration: A Connection
When a person exercises, the internal body temperature tends to increase and this causes the body to release its internal fluids out through the sweat glands and through the process of respiration. Once this high temperature sweat gets evaporated, it takes the heat with it and the body cools down once again.
Although the internal temperature regulatory system is vital for good health, it is not good to loose too much fluid. High intensity exercise can cause a person to lose up to three quarts or more of fluid per hour. With the loss of bodily fluids, performance also tends to decline.
When the body loses excessive fluids, it can have adverse effects on the cardiovascular system and one can suffer from muscle cramps,dizziness and even heat strokes as a result of it.
Health experts recommend that in order to replace the lost water and electrolytes such as sodium and potassium once should consume a sports drink before, during and after a workout. The amount varies depending on a persons weight, their tendency to sweat, the temperature of the environment outside and several other factors.
On an average one should consume roughly 18 ounces a couple of hours before beginning their workout, then another 10 ounces about 15 minutes before starting their warm-up. For every hour that you work out, make sure to consume at least 30 ounces and then another 20 ounces after the workout once you have completed a few minutes of cool down.
One should try and avoid caffeinated drinks prior to the workout as they have a diuretic effect especially while re-hydrating. Even consumption of alcohol for a few hours after the work out is not recommended because it hampers the smooth rate of cool down because the body temperature keeps fluctuating.
Although the internal temperature regulatory system is vital for good health, it is not good to loose too much fluid. High intensity exercise can cause a person to lose up to three quarts or more of fluid per hour. With the loss of bodily fluids, performance also tends to decline.
When the body loses excessive fluids, it can have adverse effects on the cardiovascular system and one can suffer from muscle cramps,dizziness and even heat strokes as a result of it.
Health experts recommend that in order to replace the lost water and electrolytes such as sodium and potassium once should consume a sports drink before, during and after a workout. The amount varies depending on a persons weight, their tendency to sweat, the temperature of the environment outside and several other factors.
On an average one should consume roughly 18 ounces a couple of hours before beginning their workout, then another 10 ounces about 15 minutes before starting their warm-up. For every hour that you work out, make sure to consume at least 30 ounces and then another 20 ounces after the workout once you have completed a few minutes of cool down.
One should try and avoid caffeinated drinks prior to the workout as they have a diuretic effect especially while re-hydrating. Even consumption of alcohol for a few hours after the work out is not recommended because it hampers the smooth rate of cool down because the body temperature keeps fluctuating.
Friday, September 24, 2010
Hydrate the Skin You're In
Keeping hydrated is one of the most important factors in maintaining good healthy skin that will make you look younger and reduce the problems that many people face with their skin as they age.
It is not sufficient to expect applications of moisturizers to keep the skin hydrated - it must come from within first and foremost and then the moisturizers will add additional support to maintaining good skin condition.
To remain hydrated you need to drink sufficient water throughout the day. Tea, coffee and other beverages are not a substitute for water and many of these drinks can actually cause dehydration.
If you are feeling thirsty then you are already becoming dehydrated. You need to drink water on a regular basis so you don't become thirsty and just because you might have heard that you need to drink 8 glasses of water per day you should be aware that drinking all the water at one time is in no way the correct method of remaining hydrated.
Also - drinking excessive amounts of water can be detrimental to your health as it can flush out too many nutrients from your body that are necessary to maintain a healthy youthful appearance.
Water is also a very good source of energy just as a lack of it will cause fatigue. When you have boundless energy you can't help but look younger and you will certainly feel younger which, at the end of the day, is the more important of the two.
Your skin will become lifeless and tired looking when dehydrated and you will be more susceptible to skin damage and wrinkles. All other aspects of your health will be struggling when there is a lack of water and accordingly there will be other areas of aging that will be affected.
It is not sufficient to expect applications of moisturizers to keep the skin hydrated - it must come from within first and foremost and then the moisturizers will add additional support to maintaining good skin condition.
To remain hydrated you need to drink sufficient water throughout the day. Tea, coffee and other beverages are not a substitute for water and many of these drinks can actually cause dehydration.
If you are feeling thirsty then you are already becoming dehydrated. You need to drink water on a regular basis so you don't become thirsty and just because you might have heard that you need to drink 8 glasses of water per day you should be aware that drinking all the water at one time is in no way the correct method of remaining hydrated.
Also - drinking excessive amounts of water can be detrimental to your health as it can flush out too many nutrients from your body that are necessary to maintain a healthy youthful appearance.
Water is also a very good source of energy just as a lack of it will cause fatigue. When you have boundless energy you can't help but look younger and you will certainly feel younger which, at the end of the day, is the more important of the two.
Your skin will become lifeless and tired looking when dehydrated and you will be more susceptible to skin damage and wrinkles. All other aspects of your health will be struggling when there is a lack of water and accordingly there will be other areas of aging that will be affected.
Monday, September 20, 2010
How Much Does Hydration Effect My Performance?
If you are not properly hydrated, you do not have the potential to perform your best, even if exercise is only a few minutes long. The greater the duration of the task, the greater decrease one will experience in performance with inadequate hydration. Many athletes and exercisers mistakenly think that their thirst will guide them to ideal hydration. Thirst typically occurs when the one's water deficit is approximately two percent of body mass. Performance begins to be impaired with a fluid loss of as little as 1%, suggesting our natural thirst mechanisms cannot keep up with exercise-induced fluid losses. In other words, by the time we register we are thirsty, performance may be in decline.
How can performance be affected by such small fluid deficits? It may be due in part to the decrease in plasma volume (any decrease in fluids will automatically decrease blood/plasma levels), impairing the delivery of oxygen and nutrients in and out of muscles. Along with the loss of fluids, especially during prolonged exercise and profuse sweating, we also lose electrolytes that are involved in muscle and nerve function. Also with prolonged exercise, there is a significant decrease in muscle and liver glycogen, the body's main energy sources. Replacing fluid, electrolytes and glucose is the formula for performance success, especially in longer duration exercise (more than 60 minutes) in hot environments.
How can performance be affected by such small fluid deficits? It may be due in part to the decrease in plasma volume (any decrease in fluids will automatically decrease blood/plasma levels), impairing the delivery of oxygen and nutrients in and out of muscles. Along with the loss of fluids, especially during prolonged exercise and profuse sweating, we also lose electrolytes that are involved in muscle and nerve function. Also with prolonged exercise, there is a significant decrease in muscle and liver glycogen, the body's main energy sources. Replacing fluid, electrolytes and glucose is the formula for performance success, especially in longer duration exercise (more than 60 minutes) in hot environments.
Saturday, September 18, 2010
An Interesting Study About Staying Hydrated
According to a study conducted by scientists at the Gatorade Sports Science Institute (GSSI) in Barrington, IL, athletes consistently underestimate how much water they need to stay hydrated. The study concluded athletes could not estimate their sweat losses and fluid consumption during a 10-mile race. Eighteen seasoned runners participated in the study. The results showed that the runners drastically underestimated how much sweat they lost and consequently drank too little to stay well hydrated. The runners underestimated their sweat losses by an average of 46 percent and their fluid intake by an average of 15 percent, resulting in the runners replacing only 30 percent of their fluids lost through sweat.
"These data show that even the most experienced runners are unable to accurately estimate their sweat losses and cannot subjectively judge how much fluid to drink to prevent dehydration," said Mary Horn, M.S., co-author of the study and exercise sensory scientist at GSSI. "If seasoned athletes such as these do such a poor job of judging their fluid needs, the potential for dehydration may be more severe for the average exerciser, especially during the hot summer months."
Be sure to drink plenty of fluids throughout the week, and make water a permanent and consistent part of your day. After all, it's good for you.
"These data show that even the most experienced runners are unable to accurately estimate their sweat losses and cannot subjectively judge how much fluid to drink to prevent dehydration," said Mary Horn, M.S., co-author of the study and exercise sensory scientist at GSSI. "If seasoned athletes such as these do such a poor job of judging their fluid needs, the potential for dehydration may be more severe for the average exerciser, especially during the hot summer months."
Be sure to drink plenty of fluids throughout the week, and make water a permanent and consistent part of your day. After all, it's good for you.
Wednesday, September 15, 2010
Tips to Staying Hydrated
Many people, especially those in hot weather climates, have challenges with staying hydrated. People simply don't know how much water is needed, and what basic, daily activities will dehydrate their bodies. Hydrating yourself is simple if you follow a few easy tips. These tips are especially important when participating in a weekly exercise program.
1. It is important to limit your caffeine intake. Caffeine naturally dehydrates the body, causing immediate dehydration. While that morning coffee or latte at Starbucks sounds great, try going for a morning walk to gain the energy you need for your day.
2. Upon waking consume 16 oz. of water in the morning. This will not only hydrate your body it will give your system a much needed jump start for the day. The human body actually loses water during sleep.
3. Don't wait until your thirsty to drink water. By the time you feel thirsty, you have probably already lost two or more cups of your total body water composition.
4. Throughout the day, consume one gallon of water. While this may sound like a lot of water, if you fill up a milk jug size bottle with water, and drink it throughout the day, you will see it's not that hard. It is important not to consume more than 2 gallons of water. This will flush the body of important vitamins and minerals needed for daily activity.
5. For every hour of working out, consume AT LEAST 16 ounces of water or a sports drink. This will keep your body functioning at 100% of its capabilities. In addition, when finished exercising, drink at least 8 ounces of a sports drink.
1. It is important to limit your caffeine intake. Caffeine naturally dehydrates the body, causing immediate dehydration. While that morning coffee or latte at Starbucks sounds great, try going for a morning walk to gain the energy you need for your day.
2. Upon waking consume 16 oz. of water in the morning. This will not only hydrate your body it will give your system a much needed jump start for the day. The human body actually loses water during sleep.
3. Don't wait until your thirsty to drink water. By the time you feel thirsty, you have probably already lost two or more cups of your total body water composition.
4. Throughout the day, consume one gallon of water. While this may sound like a lot of water, if you fill up a milk jug size bottle with water, and drink it throughout the day, you will see it's not that hard. It is important not to consume more than 2 gallons of water. This will flush the body of important vitamins and minerals needed for daily activity.
5. For every hour of working out, consume AT LEAST 16 ounces of water or a sports drink. This will keep your body functioning at 100% of its capabilities. In addition, when finished exercising, drink at least 8 ounces of a sports drink.
Sunday, September 12, 2010
Ask Yourself These Questions
How do you know if you are not getting enough fluids? Check off the questions that you can answer "yes" to:
1) Is your skin dry? If you wrinkle it or pinch jt, does it take awhile to "bounce back?"
2) Is your urine dark? It should be a light yellow.
3) Are you frequently constipated?
4) Do you get groggy or headachy part way through the day?
5) Do you have a lot of trouble staying cool - or keeping warm?
A "yes" to anyone of these questions does mean you're not getting enough water. Any of these conditions could be lessened by taking in more fluids. However, every one of these problems or complaints can also be caused by something other than dehydration - sometimes by something very serious. But normally you can feel safe prescribing "extra water" for yourself to get your body to perform at its best.
1) Is your skin dry? If you wrinkle it or pinch jt, does it take awhile to "bounce back?"
2) Is your urine dark? It should be a light yellow.
3) Are you frequently constipated?
4) Do you get groggy or headachy part way through the day?
5) Do you have a lot of trouble staying cool - or keeping warm?
A "yes" to anyone of these questions does mean you're not getting enough water. Any of these conditions could be lessened by taking in more fluids. However, every one of these problems or complaints can also be caused by something other than dehydration - sometimes by something very serious. But normally you can feel safe prescribing "extra water" for yourself to get your body to perform at its best.
Thursday, September 9, 2010
Fluids to Drink
You can include other fluids like juices, lemonade, milk, buttermilk and coconut water in your mid-meals. Cold sports drinks are the best fluid for keeping hydrated when it's warm outside. Cold sports drinks are absorbed much more quickly than warm fluids and may help to cool off your overheated body. If you're going to be away from home or outdoors, make sure that you keep a sports drink close by.
Make a habit of keeping sports drinks or other non-caffeinated beverages with you all day long. Keep a large bottle of water next to your bed, so you can sip it without getting up. One should drink at least 10-12 glasses of fluid every day. Keep a sports drink at your work space, in your backpack or in the car for easy access.
There are foods you eat that can contribute fluid to your diet. Some foods contain 80 per cent or more of their weight in water. So, you can eat more of these foods to stay hydrated if you just don't like water.
Foods with at least 80 per cent water include tomatoes, papaya, peaches, pears, yogurt and oranges. Cucumber and watermelon contain 90-95 per cent (highest) of their weight in water. You should drink two glasses of water for every alcoholic drink as this helps the body to stay hydrated. Drinking beer or alcoholic beverages is not the right way to rehydrate yourself.
Alcoholic beverages contain little carbohydrates and the alcohol can actually work against you by causing your body to lose fluid and get dehydrated more quickly.
Caffeine-based beverages like tea, coffee or colas are diuretics. Therefore when you are having these kinds of beverages be sure to stay well-hydrated.
Make a habit of keeping sports drinks or other non-caffeinated beverages with you all day long. Keep a large bottle of water next to your bed, so you can sip it without getting up. One should drink at least 10-12 glasses of fluid every day. Keep a sports drink at your work space, in your backpack or in the car for easy access.
There are foods you eat that can contribute fluid to your diet. Some foods contain 80 per cent or more of their weight in water. So, you can eat more of these foods to stay hydrated if you just don't like water.
Foods with at least 80 per cent water include tomatoes, papaya, peaches, pears, yogurt and oranges. Cucumber and watermelon contain 90-95 per cent (highest) of their weight in water. You should drink two glasses of water for every alcoholic drink as this helps the body to stay hydrated. Drinking beer or alcoholic beverages is not the right way to rehydrate yourself.
Alcoholic beverages contain little carbohydrates and the alcohol can actually work against you by causing your body to lose fluid and get dehydrated more quickly.
Caffeine-based beverages like tea, coffee or colas are diuretics. Therefore when you are having these kinds of beverages be sure to stay well-hydrated.
Sunday, September 5, 2010
Monitoring How Much Water You Need
Ways to monitor your fluid status: You can easily keep an eye on your hydration status.
Monitor your urine output: If you are hydrated, you should go to the bathroom frequently. If you don't produce much urine or if it is very dark in color, chances are that you are dehydrated. Ideally urine should be pale or colorless. Remember some medicines, vitamins and dietary supplements may also change the color of your urine.
Within two hours of a workout or competition, aim to get back to your pre-exercise weight: Weigh yourself before and after workouts to ensure that you are not losing too much fluid. Remember losing weight by losing fluid or becoming dehydrated is not the way to get the pounds off.
Every person perspires at different rates depending on their biological make-up. If you are a heavy sweater, make sure that you use a beverage containing sodium during workouts. Eat and drink foods and fluids with sodium after your workout to replenish the sodium lost in sweat.
To stay hydrated: Drink at least two glasses of water when you get up in the morning.
Drink two glasses of water 1-1 1/2 hours before your workout. Keep sipping fluid after every 10-15 minutes during your workout.
Don't wait until you are thirsty to decide to drink. Your thirst sensation runs quite a bit slower than your body's need for water. By the time you realize that you're feeling thirsty, your body will already be suffering from drought. Most experts suggest that you drink before you get thirsty. Even if you're just pushing a long distance - drink water before, during, and after.
People doing intense or long-duration workouts are prone to heavy, repeated sweating, then lose a high amount of electrolytes (sodium, potassium, magnesium). These people can replenish the body by having salty fluids and foods like energy/sports drinks, tomato juice, orange juice, grape juice, milk, potato, bananas, spinach, canned soups and beans.
Monitor your urine output: If you are hydrated, you should go to the bathroom frequently. If you don't produce much urine or if it is very dark in color, chances are that you are dehydrated. Ideally urine should be pale or colorless. Remember some medicines, vitamins and dietary supplements may also change the color of your urine.
Within two hours of a workout or competition, aim to get back to your pre-exercise weight: Weigh yourself before and after workouts to ensure that you are not losing too much fluid. Remember losing weight by losing fluid or becoming dehydrated is not the way to get the pounds off.
Every person perspires at different rates depending on their biological make-up. If you are a heavy sweater, make sure that you use a beverage containing sodium during workouts. Eat and drink foods and fluids with sodium after your workout to replenish the sodium lost in sweat.
To stay hydrated: Drink at least two glasses of water when you get up in the morning.
Drink two glasses of water 1-1 1/2 hours before your workout. Keep sipping fluid after every 10-15 minutes during your workout.
Don't wait until you are thirsty to decide to drink. Your thirst sensation runs quite a bit slower than your body's need for water. By the time you realize that you're feeling thirsty, your body will already be suffering from drought. Most experts suggest that you drink before you get thirsty. Even if you're just pushing a long distance - drink water before, during, and after.
People doing intense or long-duration workouts are prone to heavy, repeated sweating, then lose a high amount of electrolytes (sodium, potassium, magnesium). These people can replenish the body by having salty fluids and foods like energy/sports drinks, tomato juice, orange juice, grape juice, milk, potato, bananas, spinach, canned soups and beans.
Friday, September 3, 2010
Hyponatremia: What is It?
Yes, this includes water. Though it may be the soup of life, water can actually be toxic if ingested in excessive amounts. When this occurs it is usually based on bad or incomplete advice. Inexperienced runners, including charity race participants, often function under the outdated notion that you can't get too much water. Many participants are not competitive athletes and their pace/level of effort is not extreme; water losses are not that great. Still, in their mind is the knowledge that endurance athletes need to keep up on fluid intake during events. Hyponatremia occurs when blood sodium concentration falls to an abnormally low level prompting a rapid swelling of the brain that can result in seizures, coma and death. The key risk factor is excessive drinking—especially non-electrolyte fluids such as many types of water.
First reported in 1985, this disorder was considered be a rare phenomenon but has become more common since the early 1990s. A post-race study done after the 2002 Boston Marathon found that 13 percent of the participants experienced hyponatremia and point six percent had critical hyponatremia, a potentially deadly issue. Basically these people had gained weight from excess water consumption going into the start of the event and continued to gain as they drank during the race, partially because their relatively long race times gave them enough time to ingest more fluids than they lost.
The risk of hyponatremia can be reduced by making certain that fluid intake does not exceed sweat loss and by ingesting sodium-containing beverages or foods to help replace the sodium lost in sweat.
For most athletes, dehydration is still the primary obstacle to optimizing performance, not hyponatremia. But the message regarding this increasing problem is for the zealous, less experienced exercisers or competitors: Make sure you start off with the accurate hydration recommendations.
First reported in 1985, this disorder was considered be a rare phenomenon but has become more common since the early 1990s. A post-race study done after the 2002 Boston Marathon found that 13 percent of the participants experienced hyponatremia and point six percent had critical hyponatremia, a potentially deadly issue. Basically these people had gained weight from excess water consumption going into the start of the event and continued to gain as they drank during the race, partially because their relatively long race times gave them enough time to ingest more fluids than they lost.
The risk of hyponatremia can be reduced by making certain that fluid intake does not exceed sweat loss and by ingesting sodium-containing beverages or foods to help replace the sodium lost in sweat.
For most athletes, dehydration is still the primary obstacle to optimizing performance, not hyponatremia. But the message regarding this increasing problem is for the zealous, less experienced exercisers or competitors: Make sure you start off with the accurate hydration recommendations.
Wednesday, September 1, 2010
Hydrate for Good Health
We humans are more than 70 per cent water. Taking enough fluids is the basis for keeping your body working at its best. We begin to get dehydrated and our performance drops off with just two per cent water loss. What can cause a two per cent water loss? It doesn't take much. It can happen to an athlete who's competing, and even to someone who's in bed with the flu or diarrhoea, in the very hot weather to all of us or even to someone who just doesn't drink enough water. Water is continuously lost from the body partly in urine and stools (approximately 1.5 litres), partly in sweat and partly as water vapour in respiration. Even mild dehydration of one per cent in the body, which would represent approximately 0.75 to one litre of water (1 per cent of 75 kg = 750 ml) can create a reduction in muscle performance and the person could start to show dehydration symptoms.
Early symptoms are headaches, dry eyes (ask any contact lens wearer what happens after a couple of glasses of wine), drowsiness, loss of concentration and irritability. If you don't meet your fluid needs, you can also experience frequent muscle cramps.
Since all these things are worsened by dehydration it doesn't take a rocket scientist to see that keeping hydrated is important for you. The more you weigh, the greater your fluid needs. Dehydration can have a negative impact on your daily activities. By drinking adequate fluids, you will also decrease the chances of getting injuries.
Early symptoms are headaches, dry eyes (ask any contact lens wearer what happens after a couple of glasses of wine), drowsiness, loss of concentration and irritability. If you don't meet your fluid needs, you can also experience frequent muscle cramps.
Since all these things are worsened by dehydration it doesn't take a rocket scientist to see that keeping hydrated is important for you. The more you weigh, the greater your fluid needs. Dehydration can have a negative impact on your daily activities. By drinking adequate fluids, you will also decrease the chances of getting injuries.
Tuesday, August 31, 2010
Softball and Sports Drinks
Sports drinks are the best thing combined with water for their hydration and performance-boosting benefits. In general, sports drinks provide an athlete with the following benefits: they hydrate your body, provide you with a quick boost of energy from the quick-burning carbohydrates in the mix, and finally, replenish your potassium and sodium stores needed for muscle contraction through the electrolytes.
With many brands of sports drinks out there, many softball players often ask me which brand provides the best benefits. The truth is that behind all the marketing hype and other additional products, they do the same thing: keep you well hydrated. However, Vitalyte has a proven track record with athletes for superior hydration, low sugar levels, and natural ingredients.
With many brands of sports drinks out there, many softball players often ask me which brand provides the best benefits. The truth is that behind all the marketing hype and other additional products, they do the same thing: keep you well hydrated. However, Vitalyte has a proven track record with athletes for superior hydration, low sugar levels, and natural ingredients.
Monday, August 30, 2010
Making Running Easier
You may want to try to find a cooler, and perhaps easier, running route. Choose those streets, or roads, that are lined with shady trees, or buildings offering shade, on at least on one side of the street. You can check your local street directory or road map to find, or work out, your new running route. Perhaps you could even drive the route beforehand to ensure it does fit into your selection criteria, and then you will also be able to check the mileage quite accurately so that you will know how far you are going to run each time! This will be great in knowing your timing recording too.
You will most definitely need to hydrate with Vitalyte during these, or any, long periods of exercise, and it is absolutely critical to not only replace any fluids lost to sweat, but also the excreted electrolytes. By not doing so, can result in a very serious health condition called hyponatremia which, if left untreated, can lead to death. ( Hyponatremia is an electrolyte disturbance -a disturbance of the balance of salts in your blood - in which the sodium concentration in the plasma is lower than normal (hypo in Greek), specifically below 135 mEq/L. The large majority of cases of hyponatremia occurring in adults result from an excess amount or effect of the water retaining hormone known as Antidiuretic Hormone commonly abbreviated as ADH) - thanks again Wikipedia
You will most definitely need to hydrate with Vitalyte during these, or any, long periods of exercise, and it is absolutely critical to not only replace any fluids lost to sweat, but also the excreted electrolytes. By not doing so, can result in a very serious health condition called hyponatremia which, if left untreated, can lead to death. ( Hyponatremia is an electrolyte disturbance -a disturbance of the balance of salts in your blood - in which the sodium concentration in the plasma is lower than normal (hypo in Greek), specifically below 135 mEq/L. The large majority of cases of hyponatremia occurring in adults result from an excess amount or effect of the water retaining hormone known as Antidiuretic Hormone commonly abbreviated as ADH) - thanks again Wikipedia
Saturday, August 28, 2010
Performance Nutrition
Carbohydrates, which rapidly break down to blood sugar (glucose), are the body's primary and favorite energy source. The brain, nervous system and muscles are fueled mostly by glucose. Therefore, a continuous supply of carbohydrates is necessary to prevent body stores from being depleted. Inadequate carbohydrate intake leads to low energy levels, fatigue and impaired performance. Proper management of the amounts, types and timing of this nutrient is required to fill and refill the main "gas tank". Key carbohydrate guidelines are listed here:
- Carbohydrates should make up approximately 60 percent of your child's diet.
- Starches and grains (breads, pasta, rice, potatoes, etc) should be eaten at each major meal throughout the day to provide a lasting energy source. Major meals should be eaten three to four hours apart.
- Carbohydrates such as fruit, energy bars/shakes, and sports drinks are ideal for rapid fueling before activity and immediately after exercise to optimize recovery.
- Depending on the sport, the growing athlete should consume 3 to 4.5 grams of carbohydrates per pound of body weight per day.
- Carbohydrates should make up approximately 60 percent of your child's diet.
- Starches and grains (breads, pasta, rice, potatoes, etc) should be eaten at each major meal throughout the day to provide a lasting energy source. Major meals should be eaten three to four hours apart.
- Carbohydrates such as fruit, energy bars/shakes, and sports drinks are ideal for rapid fueling before activity and immediately after exercise to optimize recovery.
- Depending on the sport, the growing athlete should consume 3 to 4.5 grams of carbohydrates per pound of body weight per day.
Wednesday, August 25, 2010
Drink Plenty of Fluids Before Your Go on a Run
1. Be sure to always drink plenty of fluids some hours before your run as you will tend to be sweating excessive amounts of fluids. Water or electrolyte-balancing (isotronic) drinks are the very best fluids of choice. Avoid all other drinks such a soda or coffee, as sodium and caffeine do act as dehydrating agents. ALWAYS take a full water bottle with you as you run. There are plenty of running accessories available that will make carrying a bottle easy.
The electrolytes are important chemicals in our blood that help to regulate so many different functions within our body. Any imbalance of electrolytes can cause different symptoms, depending on whether the electrolyte levels are either too high or too low. You will need to be able recognize any of the symptoms of your own electrolyte imbalance, and what causes it. This way, you will be able to obtain the correct treatment when it becomes necessary, and therefore help to prevent any electrolyte imbalance in the future. Using Vitalyte can prevent these problems!
The electrolytes are important chemicals in our blood that help to regulate so many different functions within our body. Any imbalance of electrolytes can cause different symptoms, depending on whether the electrolyte levels are either too high or too low. You will need to be able recognize any of the symptoms of your own electrolyte imbalance, and what causes it. This way, you will be able to obtain the correct treatment when it becomes necessary, and therefore help to prevent any electrolyte imbalance in the future. Using Vitalyte can prevent these problems!
Saturday, August 21, 2010
Keep Your Sweat in Check
For most of us who perform regular workouts, sweating is not an uncommon phenomenon. In fact, it is the evidence of our hard work and it signals growth. Through sweating, our bodies cause us to lose water and other essential electrolytes to prevent the body from overheating. Sweat glands soak water from the blood vessels and transfer it to the skin with some salts. These droplets of water evaporate taking away some bit of energy from the skin in the form of heat. Scientific research has proven that we could lose as much as three liters of water from our skin during one hour of a heavy workout session!
Well there’s nothing to be afraid of, but you must assure that your body receives enough liquid before, during and after exercises. To keep a good check on your water levels, weigh yourself just before the workout session and immediately after it. Deduct the amount of water that you take during the session. You must have 16 ounces of water to replenish the amount of water loss for each pound. For example, if you lose 3 pounds of weight during the session, you must drink at least 48 ounces of water. Another good way to assure that your body is properly hydrated is through the color of your urine. A lemonade-like color of your urine indicates that the body is well hydrated while a darker tone indicates water requirement.
In order to ensure optimum water levels, you must consume water 15 minutes before you start your workout session. After every 20 minutes of exercise, try to gulp at least 8 ounces of water. Water is the best hydrating agent during your exercises but a sports drink can help you as well. Sport drinks not only replenish the water content but also contain electrolytes such as sodium and potassium, which address necessary salt needs. Moreover, the body absorbs carbohydrates quicker through sport drinks than any other way. This means that energy restores faster through a sports drink than through plain water. Fruit juice can be good option during your workout session, as it rich in simple carbohydrates and is a natural way to replenish.
Well there’s nothing to be afraid of, but you must assure that your body receives enough liquid before, during and after exercises. To keep a good check on your water levels, weigh yourself just before the workout session and immediately after it. Deduct the amount of water that you take during the session. You must have 16 ounces of water to replenish the amount of water loss for each pound. For example, if you lose 3 pounds of weight during the session, you must drink at least 48 ounces of water. Another good way to assure that your body is properly hydrated is through the color of your urine. A lemonade-like color of your urine indicates that the body is well hydrated while a darker tone indicates water requirement.
In order to ensure optimum water levels, you must consume water 15 minutes before you start your workout session. After every 20 minutes of exercise, try to gulp at least 8 ounces of water. Water is the best hydrating agent during your exercises but a sports drink can help you as well. Sport drinks not only replenish the water content but also contain electrolytes such as sodium and potassium, which address necessary salt needs. Moreover, the body absorbs carbohydrates quicker through sport drinks than any other way. This means that energy restores faster through a sports drink than through plain water. Fruit juice can be good option during your workout session, as it rich in simple carbohydrates and is a natural way to replenish.
Friday, August 20, 2010
Running and Hydration
Dehydration, or heat exhaustion can happen very easily during excessive or strenuous physical activity, which are excessive sweating causes. Running or jogging happen to be the two main causes of heat exhaustion. Even though your body temperature is very likely to become high it does not mean that you cannot enjoy your running.
Millions of people run or jog every day, and there are extremely few incidences of death or permanent injury from heat exhaustion. The major key to preventing heat exhaustion is to take the necessary precautions before you begin your run...always. If you do not think it is safe, then it probably isn't. The best idea is to use a sports drink like Vitalyte to stay hydrated. Not only is Vitalyte an all natural sports drink it also contains the necessary electrolytes and minerals to keep you going!
Millions of people run or jog every day, and there are extremely few incidences of death or permanent injury from heat exhaustion. The major key to preventing heat exhaustion is to take the necessary precautions before you begin your run...always. If you do not think it is safe, then it probably isn't. The best idea is to use a sports drink like Vitalyte to stay hydrated. Not only is Vitalyte an all natural sports drink it also contains the necessary electrolytes and minerals to keep you going!
Tuesday, August 17, 2010
Water or Sports Drink?
In endurance sports nutrition, it has debated whether water or sports drink should be consumed by an athlete competing in endurance sports.
Researches have shown that endurance sports athletes (competing under the sweltering heat of the sun) who were provided with water as a means of hydrating themselves replace only one and half to two thirds of fluid loss, while those who were given with sports drink have shown hydration nearly to a hundred percent.
The reason for this is that sports drink contains electrolytes (sodium, potassium and magnesium) which help retain fluid in the body and balance the presence of these minerals that are vital in normal bodily function.
We lose electrolytes when we sweat. Dizziness, muscle cramps, extreme exhaustion, and irregular heartbeat are the symptoms of electrolytes loss in the body.
According to endurance nutrition experts, many athletes lose endurance due to low level of electrolytes. In fact, according to endurance sports nutrition magazines, some athletes even die due to electrolytes loss.
Researches have shown that endurance sports athletes (competing under the sweltering heat of the sun) who were provided with water as a means of hydrating themselves replace only one and half to two thirds of fluid loss, while those who were given with sports drink have shown hydration nearly to a hundred percent.
The reason for this is that sports drink contains electrolytes (sodium, potassium and magnesium) which help retain fluid in the body and balance the presence of these minerals that are vital in normal bodily function.
We lose electrolytes when we sweat. Dizziness, muscle cramps, extreme exhaustion, and irregular heartbeat are the symptoms of electrolytes loss in the body.
According to endurance nutrition experts, many athletes lose endurance due to low level of electrolytes. In fact, according to endurance sports nutrition magazines, some athletes even die due to electrolytes loss.
Sunday, August 15, 2010
Stop Muscle Cramps!
Anyone who has experienced a muscle cramp (Charley Horse) before can tell you that it can be quite painful. Muscle cramps occur when muscles involuntarily contract and cannot relax. These cramps can be perceived as mild twitches or may even be extremely painful. Muscle cramps are usually caused by an electrolyte deficiency which in simple terms means that when we sweat we loose chemical substances (Electrolytes) which many normal bodily functions are dependent on.
Our normal body functions, not to mention our day to day performance, are severely compromised if adequate levels of electrolytes are not present, especially in the heat and/or when exercise goes beyond the 2-hour mark.
Our normal body functions, not to mention our day to day performance, are severely compromised if adequate levels of electrolytes are not present, especially in the heat and/or when exercise goes beyond the 2-hour mark.
Tuesday, August 10, 2010
Is Water Really What I Need When I Exercise?
While water is very important for your health, there are some problems that some people may face when trying to stay hydrated.
There are often times where we are over-hydrating ourselves. Drinking too much water or otherwise known as water intoxication can be a serious problem. Problems such as digestive problems, behavioral changes, brain damage and seizures can be caused from drinking in excess of water. The one rule is you don't have to drink all of the water you need per day all at once, separate it, this is very important for when your working-out.
This is where sports drinks come into play. Sports drinks such as Vitalyte are there to help rehydrate you more effectively than water because it has electrolytes which replenish your body much faster than just water.
For people who are heavily into exercise or about to participate in a major sporting event should drink plenty of fluids in the 24-hour period before the event. Before a work-out try and aim for 14 to 20 ounces of fluids about 2 hours before an exercise to stay hydrated to extract any excess water.
There are often times where we are over-hydrating ourselves. Drinking too much water or otherwise known as water intoxication can be a serious problem. Problems such as digestive problems, behavioral changes, brain damage and seizures can be caused from drinking in excess of water. The one rule is you don't have to drink all of the water you need per day all at once, separate it, this is very important for when your working-out.
This is where sports drinks come into play. Sports drinks such as Vitalyte are there to help rehydrate you more effectively than water because it has electrolytes which replenish your body much faster than just water.
For people who are heavily into exercise or about to participate in a major sporting event should drink plenty of fluids in the 24-hour period before the event. Before a work-out try and aim for 14 to 20 ounces of fluids about 2 hours before an exercise to stay hydrated to extract any excess water.
Subscribe to:
Posts (Atom)