Are You Drinking Enough Water?

Drinking Water

Water is the most important thing you can put into your body. It’s an absolute necessity and you need it to survive. Many people though, aren’t drinking enough to stay healthy.

Generally, you should be drinking Eight 8 oz. cups of water per day. This is the most commonly recommended amount of daily intake according to tons of studies already done.

So why should you drink all this water when you’ve been doing just fine with only a couple cups a day? Well, because while you think you are doing fine, you have no idea how much better you could be doing.

Drinking the recommended amount of water will keep you hydrated and feeling good. You’ll have more energy when you’re hydrated and your body will tell you this when you’re lifting weights.

It’s also a huge benefit to your muscles. Keeping enough water in the body will help your muscles recover much faster. Who doesn’t want to recover faster and see gains sooner? Don’t lose out on bigger gains just because you don’t want a couple more cups of water a day.

If you’re trying to cut, water is also a great way to keep from eating when it’s not necessary. A lot of people think they’re hungry when all they need is some water. Have a drink now and then eat when it’s actually time to eat.

There are also several other benefits such as healthier skin and regulation of body temperature. Are you the only person in the office with sweat stains on your shirt? You probably need water. And talk to anyone who has had kidney stones before. They’ll tell you why you should drink 8 cups of water per day.

The best way to tell if you’re drinking enough water is if your urine is clear. Sometimes your urine may be yellow in the morning which is fine, but every other time you go to the restroom it should be clear.

One of the easiest ways to drink 8 cups of water per day is to drink a cup of water right when you wake up and then 1-2 cups of water with every meal. Also try to keep drinking throughout the day and avoid waiting until you’re thirsty.

A word of caution. Do NOT drink too much water. There is such a thing as water intoxication which can kill you. You may have heard about the radio station that had a water drinking contest and the woman who won went home complaining of a headache and nausea. She was found dead only 5 hours later. Don’t participate in any sort of water drinking contest and try to get your daily allowance of water in an hour.

Crystal Light is a great alternative to plain water too. It’s kind of like Kool-aid only it’s not full of sugar and it only has 5 calories per mix.

So I hope this will help you see the benefits in drinking the water your body needs. Get started right away, your body will thank you.

image courtesy of jcrojas / CC BY-SA 2.0

What to Eat While Bicycling or Hiking


If you plan to take a long bicycle ride, long jog, or go hiking, you should carry some food to keep you feeling energized, instead of lazy and tired. I’m sure you’ve had that feeling before. I just had this feeling last weekend after walking around the flea market for 3 hours. What was I thinking?

Anyway, when going out and doing a strenuous activity such as this, you should make sure to bring food with you. The amount of food depends on how long you’re going to be out, but you should be eating food with high calories so that you aren’t expending more energy without replacing it.

I would suggest about 440 calories per 100 grams of food.

So what should you bring?

Complex Carbohydrates: Dried or fresh fruits and veggies, whole grain breads, and crackers
Proteins: Protein bars, peanut butter, cheese, nuts and dried meats
Others: Plenty of water, grapes, tomatoes, small boxes of milk

Absolutely AVOID foods with refined sugars and empty calories. You may feel a burst of energy at first, but that feeling will wear off quick, and then you’ll be wishing you waited in the car.

Don’t pack too much or you’ll wear yourself out, but if you’re going somewhere where you might become stranded for any reason, make sure you pack enough to keep up your energy.

You also want to make sure that you’re eating complex carbohydrates. Fresh fruits and vegetable are an excellent choice or you can also take along their dried variations. Cracker or whole grain breads will also provide the energy your body needs.

image courtesy of butchgaudy / CC BY-SA 2.0

An Update on Holiday Fitness

So it looks like the holidays are wreaking havok on my diet and my fitness routine. My family came into town, as mentioned in my previous post about Thanksgiving, and all they want to do is eat. That’s just how my family spends time together so I knew it was gonna happen, but I’ve also stopped working out regularly, which is me just being lazy.

I actually did OK for Thanksgiving when it comes to eating well, but since then my eating habits have gotten out of control. I’ve eaten huge meals at various restaurants (Applebees, Chubby’s, Casa Bonita, The Butcher Block, etc.) with my coworkers, my family and my friends. The weird thing is that I almost never go out to eat, but I’ve gone out probably 2-3 times a week in the past month.

One thing I have going for me is that I don’t really gain weight no matter what I eat. I have extremely high metabolism so gaining weight is very difficult, but my real problem is that I want to burn the fat that I currently have and tone my body, and that isn’t gonna happen with poor eating habits.

I’ve finally started getting back on track with my meal plan though and I feel much better already. I just need to get back into a regular workout routine now.

Thanksgiving Means Lots of Food

Today is Thanksgiving, so I’m sure what’s on all of our minds is the huge feast ahead of us as well as the regrets afterward and a couple of long strenuous workouts. That’s what’s on my mind anyway. To be honest, I don’t know what to do. I always read about how you’re supposed to just eat a small portion and stick to healthy snacks, but you have no idea how much disrespect my family would take if I did something like that. My family is full of cooks who are very proud of the food they make and they expect the family to eat it.

So my plans are to eat almost like I would if I wasn’t trying to stay fit, cut down a little, but still come home from my Grandparents house stuffed, and plan on working out hard for the next few days. I really hope I can push myself over the next few days though, because I have a feeling my diet is going to hell. Plus I have family from all over coming into town who I know are gonna want to have some drinks too, so the next four days are gonna wreak havoc on my body.

Oh well. It’s fun times with family I rarely get to visit with, and it only happens once a year. Well, sometimes twice a year, because the family sometimes comes out for Christmas too. I’m determined to keep the fat off though, so I just have to work that much harder during the holidays. I hope you all do better than I probably will. Let me know how things work out! Happy Thanksgiving and good luck!