Importance of hydration

Ever wanted to know the key facts about the importance of hydration? Do men need more fluid than women? How much fluid do we need to drink when exercising? This FAQ includes useful advice and answers to some of the most common questions we get asked.

• 1. How much water should we be drinking?

  The European Food Safety Authority (EFSA) recommends an intake of 2.5 litres of water for men and 2.0 litres of water for women per day, via food and drink consumption Of this, they suggest that 70-80% of the daily water intake should come from drinks, and the remaining 20-30% should come from food.
  The British Nutrition Foundation gives guidelines for the types of fluid to drink, and water is the only fluid which they recommend drinking “plenty” of as it contains no sugar, calories or additives. In spite of this, research shows we still don’t drink enough of it
  

• 2. Do men need to drink more water than women?

  Yes, the European Food Safety Authority’s scientific experts recommend an intake of 2.5 litres of water for men and 2.0 litres of water for women per day, via food and drink consumption..Of this, they suggest that 70-80% of the daily water intake should come from drinks, and the remaining 20-30% should come from food. The British Nutrition Foundation gives guidelines for the types of fluid to drink, and water is the only fluid which they recommend drinking “plenty” of as it contains no sugar, calories or additives. In spite of this, research shows we still don’t drink enough of it
  
  

• 3. Do children have different fluid requirements to adults?

  Yes, the amount of fluid a child needs depends on many factors including age, gender, weather and physical activity levels. It is advised that children should aim to drink approximately 6-8 glasses of fluid per day (on top of the water provided by food in their diet). Younger children need relatively smaller drinks (e.g. 150 ml serving).
  See the table below for the European Food Safety Authority’s recommendations for water intake for children under conditions of moderate environmental temperature and moderate physical activity levels. Note that these values include water from both food and drinks (amounts from drinks only have been estimated).
  
  

  Sex	Age group	Amount of fluid from drinks and food (litres/day*)	Amount of fluid from drinks only (litres/day**)
  Boys and girls	2 to 3 years	1.3	0.9 – 1.0
  Boys and girls	4 to 8 years	1.6	1.1 – 1.3
  Girls	9 to 13 years	1.9	1.3 – 1.5
  Boys	9 to 13 years	2.1	1.5 – 1.7
  Female	14-18 years	2.0	1.4 – 1.6
  Male	14-18 years	2.5	1.8 – 2.0

  Source: EFSA (2010)
  Adolescents of 14 years and older are considered as adults with respect to adequate water intake and the adult values apply.
  *It is estimated that 70-80% of the recommended amount of fluid comes from drinks and 20-30% from food.
  **Estimated amounts of fluid from beverages only.
  The British Nutrition Foundation gives guidelines for the types of fluid to drink, and water is the only fluid which they recommend drinking “plenty” of.  It is a good choice throughout the day because it hydrates without providing extra calories (kilojoules) or risking harm to teeth.

• 4. Can you drink too much water?

  Over-hydrating with any fluid is possible, and in extreme cases it can be dangerous, but, this is very rare. Hyponatremia results from abnormal water retention throughout the body. This reduces the blood sodium concentration, causing excess fluid to move from the blood into the tissue cells, including the brain.
  

• 5. How can you tell if you are dehydrated?

  
  Your body has special mechanisms to make sure you stay hydrated. Feeling thirsty is one of your body’s way of telling you that you need to drink more. Another indicator that we are adequately hydrated is urine colour. As a general rule of thumb,if you are healthy and well-hydrated the urine will tend to be straw-coloured, and becomes progressively darker the more dehydrated we become. Once it becomes honey-coloured this a sign that not enough water has been drunk. Urine that is dark brown in colour can indicate severe dehydration. Please note, certain medications and foods, such as beetroot, may change the colour of your urine. Mild dehydration may occur when we lose about 1 per cent of our body weight due to water restriction. Some common symptoms of mild to moderate dehydration are given below:
  

  • Constipation
  • Dark yellow or brown urine
  • Dry, sticky mouth
  • Few or no tears when crying
  • Headache
  • Increased thirst
  • Muscle tiredness
  • Sleepiness or tiredness
    • Children may be less active than usual.

  Research shows that losses of 2% or more can reduce cognitive (mental) performance.
  Note: If urine colour remains dark after increasing water intakes, medical advice should always be sought.
  

• 6. If all fluids contain water, does it matter which drinks you choose?

  Although all fluids provide water, and some also contain essential vitamins and minerals, some also provide energy (calories). These calories contribute to your daily calorie intake in the same way as those from the foods you eat. The British Nutrition Foundation gives guidelines for the types of fluid to drink, and water is the only fluid which they recommend drinking “plenty of”.

• 7. How much water should I drink when I exercise?

  Every individual is different and the amount of water needed to hydrate varies from person to person. It is important to be appropriately hydrated before commencing exercise in order to avoid getting cramp. However, avoid drinking too much or you will need to go to the toilet! While exercising, sip water at regular intervals every 20 minutes or so especially in hot weather or at high altitude. For high intensity exercise lasting more than 1 hour sports drinks or fruit juice diluted one to one with water may help extend time until exhaustion. It is also important to rehydrate after exercise, and for most people water is adequate. This is best achieved by sipping at intervals, rather than gulping large amounts at a time.

• 8. When is it appropriate to drink water for exercise?

  For most light intensity types of exercise including swimming, golf and walking, and for any physical activity lasting less than 1 hour water will rehydrate you adequately.
  

• 9. My child doesn’t like the taste of water. How can I help encourage him/her to make good healthy hydration choices?

  Children often copy their parent’s behaviour, so showing your enjoyment of water will help encourage them to drink it. Also studies suggest that a dislike of a food or drink can be overcome by repeating tastings 5 to 10 times over a two week period, however, avoid using excessive coercion or pressure to get them to drink it. Studies also suggest that giving kids tangible rewards, such as stickers, may help to encourage them to drink water or eat foods that they dislike. It is best to reward them with something that isn’t food or drink otherwise it may devalue the food or drink you are trying to get them to accept
  

• 10. When should I drink a sports drink?

  Sports drinks may only be beneficial for those undertaking regular high-intensity training and performance exercise lasting for more than 1 hour. Isotonic drinks may be appropriate if you are carrying out high-intensity physical activity, such as marathon running, cycling, competitive tennis, etc, for more than 1 hour.

• 11. How much water does your body need to lose to be dehydrated?

  Dehydration can be defined as a 1% or greater loss of body mass due to fluid loss, for example the loss of 0.8kg of body weight in a 80-kg person
  

• 12. Is dehydration more common in summer?

  We are at the greatest risk of dehydration when we are too hot or too dry, have limited access to water, or need more water than usual. Warm or dry environments, such as centrally heated homes, tend to increase our need for fluid. We can lose more fluid through sweating (due to exercise or hot climates), or by suffering vomiting and diarrhoea.
  

• 13. Does alcohol dehydrate you

  Dehydration can occur as a result of drinking too much alcohol. Alcohol is a diuretic, which means that it makes you urinate more. If this fluid isn’t replaced you may become dehydrated, so drinking alcohol should be balanced with drinking non-alcoholic fluids, such as water
  

• 14. How does water make up our body weight

  Water makes up to 60% of an adult’s and 75% of an infant’s body weight and performs crucial roles such as carrying nutrients and waste products between our major organs, helping regulate temperature, lubricating our joints and acting as a shock absorber
  

School is back in Session

Family Fitness Tips: 6 Ways to Get in Shape with Your Kids

The school year is here and that means busier, bustling days.
We interrupt our regularly unscheduled summer vacations of carefree bonding with kids and return to the structure of school programs and extra-curricular activities.
It’s a sluggish notion to get back into the routine knowing there are few moments to spare for space, connection and fitness. Fitting in physical fitness is a challenge but doesn’t have to be a long laborious ‘to do’. Physical stimulation every day, together as a family releases stress and promotes mindfulness on the myriad of things grasping at our attention whether it’s calculus or dinner prep.

Start the habit now and take breaks as a family. These family fitness tips allow you to strengthen the muscles and mind while increasing focus and having a little fun.
Think of them as mini vacations to keep the togetherness throughout the school year without the sunscreen. It’s a fun way to connect and keep healthy and strong.

 

 

6 Family Fitness Tips to Get in Shape with Your Little Athletes

1. Homework hijack

Take a break between homework subjects for a race around the block, the house, or up and down the staircase. Do several ‘laps’ or up to three minutes for heart strengthening cardio and stress release. Or, stay in the living room and do a hundred jumping jacks.

Every time you and your kids commit to race or jump, the kids get a gold star.
Do this every school night and the kid who accrues the most stars by the end of the week gets a free pass from chores for a day. If all the kids take part each day, they get a free healthy treat at your favorite yogurt shop or earn credits toward a movie night with friends (be clever with the prize and make if fair for all siblings so no one feels like they ‘lose’.)

2. Hot couch potato

During TV hour and after homework, let the commercial break be an opportunity to engage in some family fun.
Each time a commercial break comes on during your favorite show (about 2-3 minutes, 3-4 times a half hour show), take your feet hip distance apart on the floor and get off your butt from the couch to stand. Sit down again barely touching your bum to the couch imagining the couch is super fire, oven baking hot and get up right away.

Repeat as many times as you can during the break. Lift the arms up over the head each time you stand up to increase the intensity. Or, add a kick switching legs each time you rise (as long as there isn’t any furniture in front of you)!
The one with the most hot potatoes gets a gold star.

3. Prime-time punch

During the next TV show, work the upper body. Hold on to 16 oz, filled water bottles in each hand and punch it out. Reach toward the TV one arm at a time and give a gold star for the kid with the most punches or all kids if they participate.
Then, each break following the punches, isolate the muscles of the arm, chest and back and do bicep curls the second break, triceps extensions the third break, shoulder presses the one after that, followed by chest press pushes.

Get a whole workout in all while watching your favorite shows!
On the weekend, schedule a little more time to connect.

4. Tap into your inner child

Remember camp? Well, a lot of those exercises you did when you were younger introduce to your kids.
In the park or yard, practice wheelbarrows. Kid One places their hands shoulder distance apart on the floor and walks the legs back into a plank. Kid Two (or yourself) holds onto Kid One’s legs. Kid One walks on their hands forward and back 5-10 paces, releases then switch kids, or do another set. That’s a fun one for building upper body strength for all ages.

5. Individual pillow sack races

Toss a coin to pick the tagger. Each family member starts at different parts of the yard, room or park. Take a pillow sack and put one leg in. Hold the pillow sack by each open corner lifting the leg and hop on the other leg trying to escape/tag one another. When the next person is tagged switch legs and continue one or two more sets each leg. The more people the better!

This is great whole body, whole family exercise helping you work on balance, agility and concentration. Add a finish line if you want to inspire healthy competition. If you have many people participating, share the pillow sack. Sharing a ‘leg’ builds trust and it certainly inspires giggles, which guess what, tones, and strengthens the belly.
Please wash the pillow sacks when you are done!

6. Swap teach/coach

If you have older kids in the family, have your kid teach you a new game they learned in Phys. Ed. or, if your kid is involved in sports, have them teach you the warm up/drill or cool down their coach taught them. This encourages confidence, integration of information, trust and teamwork and helps you get your workout in too!
There are so many clever ways to fit fitness into your every day. It’s limitless. Try these 6 family fitness tips on your way to healthier, happier family!

STOP SUGAR CRAVINGS

15 Effective Tips to Stop Sugar Cravings

You know you have sugar cravings when your mind and body goes, “I need something sweet. RIGHT, NOW!” Your organism will crave that quick boost of energy that simple carbohydrates can give you instantly.
This can be distracting and frustrating, especially when you have weight issues and try to lose some pounds. Luckily, below are 15 tips to minimize your needs for sugar. You can quickly find out which methods are working for you.

Tip #15 – Always Check The Nutritional Value

Ignoring the nutritional information on the food labels is a bad habit many of us have a hard time breaking. It is necessary, though, in your quest to better health, to know what you are putting into your body.
Look out for labels that say “Added Sugar.”
It defines any sweetener added to processed foods, including raw, brown or invert sugar; molasses; natural sweeteners; corn syrup; dextrin; honey; maltodextrin; mannitol; syrup; turbinado sugar; xylitol; and much more. You should expand this extensive list even with anything that has “-ose” added to the end.
Pay attention: The higher an ingredient is on the nutritional label, the more of it is present in the food. So if any of these appear first or second, chances are they are very high in sugar.

Tip #14 – Empower Yourself with Protein

Protein is the best source of fuel for your body. There are times when you think you are craving for sweets when in reality your body wants protein.
Did you know that this substance is great to have as the first thing in the morning?
The process of burning it into energy is at a slower curb than that of sugar, and this means that you are much less likely to crash later in the day. There are many great protein-rich foods for both meat eaters and vegetarians as well:

1. Seafood – This food is usually low in fat. Although salmon has higher fat content, it contains a lot of healthy oils and omega-3 fatty acids.
2. White meat – Food like chicken or turkey is an excellent source of lean protein. The skin has a load of saturated fats, so remove that before you cook it.
3. Milk products – Except protein, these are excellent sources of calcium, and vitamin D as well.
4. Eggs – Especially the yolk has a lot of it.
5. Lean beef – This is an excellent source of this substance as well as zinc, iron and vitamin B12 (which also helps elevate moods).

Pay attention: Vegetarians and vegans can get their daily dose by eating beans, such as soy, or even nuts. Eating fifty grams of soy protein can lower your cholesterol by 3%.

Tip #13 – Eat Smaller Meals Regularly

Eating smaller portions of food more often is better for you than a single large meal. It keeps your blood sugar levels stable which stops you from craving sweet snacks.
Smaller meals will also decrease the possibility of indigestion from overeating. Most people prefer to have five smaller meals a day, with two snacks, to keep energy levels high all day.
Pay attention: You should also plan meals out, and eat at the same time every day. Your body gets used to a set schedule, and deviating from your plan can push it into a stress response!

Tip #12 – Fiber Is Your Friend

Fiber will help you by slowing down the absorption of carbs you eat. It fills you up better than anything, so it is good to snack on fiber-rich foods throughout your day.
Eating a bowl of cereal, oatmeal sweetened with fruit, a granola bar, or banana will fill you up and satisfy your needs much better than a candy bar. Other foods rich in fiber are whole wheat bread, baby carrots, sweet potatoes, sunflower seeds, or unbuttered popcorn.

Tip #11 – Dump All Processed Sweets

Get rid of all your sweet stuff by cleaning out your pantry and fridge. It is better not to have any temptation than to stress yourself by pushing your willpower.
If the option to snack on something wrong isn’t there, then you are more likely to pick something that takes less effort to get to, like the healthy snacks you did keep at hand.
Also, cleaning out your cabinets is very relaxing, gives you something to focus on, and having your kitchen organized can help lower your anxiety levels.
Keep in mind: You should never go shopping for groceries when you are hungry as you are more likely to get throw-away snacks that are high in carbohydrates. Just eat a snack before you go, ideally something that is rich in fiber.

Tip #10 – Stock Up with Healthy Fruits

Fruits are much healthier and easier to turn into energy than artificial sweeteners found in processed foods or candy. Fruit also has many additional nutrients your body needs such as fiber, various minerals, vitamins, and enzymes.
The fiber in the fruit also slows down the absorption of carbohydrates, so these don’t hit you as hard. There are so many fruits and berries to choose from.
Some of the best are apples, bananas, blueberries, cantaloupe, oranges, pears, and strawberries.
Keep in mind: Instead of getting a bowl of ice cream, you can grab some fruits and eat them raw. You can even throw them into a blender with some ice and yogurt to make a smoothie, or freeze and mash bananas or grapes as a fresh ice cream replacement!

Tip #9 – Eat Good Fats

Just the word “fats” is enough to make most people cringe, but it does not always represent something wrong. Our bodies do need a healthy dose of fats daily, as long as it is the right kind.
Any fats that are known as monounsaturated or polyunsaturated are considered healthy fats.
You can find these in olive oil, eggs, walnuts, peanuts, almonds, hazelnuts, and even in coconut butter. These are a healthy choice that will give you the right fats and carbohydrates your body needs daily to function properly.
Pay attention: Ironically, foods that say they are “low-fat” are high in sugar, so avoid these if you want to lose some weight.

Tip #8 – Distract Your Mind with Exercise

Exercise boosts your energy and serotonin levels and releases endorphins into your blood stream that will make you feel great. So if you will feel yourself craving sweets again, just get active.
Some excellent stress relieving exercises are:

1. Walking – Including jogging and running.
2. Dancing – Especially those forms involving your whole bodies such as belly dancing or hip hop.
3. Yoga – It is very calming and relaxing.
4. Martial Arts – Especially forms like Tai Chi or Kempo as these will help you build discipline and boost your willpower.

Just keep in mind that focusing your mind on the physical activity will also distract you from tempting thoughts of binging on candy.

Tip #7 – Drink a Lot of Water

Often, what we think is another craving for some sugar is, in reality, a case of severe dehydration. Instead of grabbing a sweet soda, grab a bottle of pure water.
Drinking between eight to ten 8-oz. glasses of water a day will keep your stomach full and your body well hydrated. This also applies to herbal teas.

Tip #6 – Keep Dark Chocolate at Your Hand

Dark chocolate has high antioxidant levels that help with preventing type-2 diabetes, heart disease, and tooth decay. Chocolate also contains phenylethylamine, which is a hormone that your organism produces when you are in love.
This substance promotes happy feelings, which increases serotonin levels and hence cutting short your cravings.
Pay attention: Just choose a dark chocolate that is at least 70% cocoa. The more cocoa present, the higher antioxidants levels. Remember to be sparing; there is still such thing as too much of good stuff.

Tip #5 – Improve Your B-Vitamin Levels

Your adrenal gland plays a significant role in your body’s stress responses. Did you know that stress is one of the leading causes of your needs for sugary stuff?
The whole spectrum of B-vitamins are crucial to adrenal gland health, so taking B-complex or eating food rich in this substance will keep your adrenal gland functioning properly.
Pay attention: You can find a lot of B-complex in nuts, rice, milk, eggs, fish, meats, whole-grain cereals, green leafy vegetables, and fruits.

Tip #4 – No Artificial Sweeteners

Artificial sweeteners have been said actually to increase your sugar cravings at some times. They also pose additional health risks, as a higher likelihood of cancer, and has been linked to brain damage in children under five.
You should look for and avoid foods that have ingredients such as aspartame, saccharin, sucralose, and neotame. Usually, you will find these in diet sodas and foods labeled as sugar-free.

Tip #3 – Add Chromium Daily (Not For Diabetics)

Chromium is a mineral that helps to maintain and balance your blood sugar. Taken as a supplement, it is most useful to curb cravings at 600 to 1000mcg a day, divided and taken in 3 doses.
Among rich natural sources of chromium belong broccoli, barley, black pepper, green beans, oats, romaine lettuce, and tomatoes.
Pay attention: **Chromium may lower blood sugar, so diabetics should not take it as a supplement**

Tip #2 – Bring in The Power of Cinnamon

Instead of sweetening your tea, oatmeal or cereal with sugar, use a sprinkle of cinnamon. It normalizes your blood sugar levels, so taking even 1/4 teaspoon each day can help reduce your insulin spikes and control LDL cholesterol, which cuts down on your cravings.

Tip #1 – Sleep Properly

Sleep cures many ills, and in today’s busy age, many of us get way less than the amount required to keep our energy up. So when we feel tired, instead of taking the time to rest, we reach for an energy drink or candy bar, something with lots of carbohydrates.
Of course, while this works in the short term, once you come down from your sugar high you are more tired than ever and craving more carbs, simple as that.
It’s a perpetual vicious cycle.
Instead of grabbing a candy bar, take your time to relax. Meditate, take a long soak, close your eyes, or just sit and listen to calming music. The best thing to do, though, is just going to your bed and have a nap.
Pay attention: The body of average adult needs between six to eight hours of sleep to stay healthy and lower stress levels. If you suffer from insomnia, it might be a good idea to try some over the counter sleep supplement like melatonin or valerian root.

The Science Behind Sugar Cravings

These extreme needs for something sweet are often caused by various hormones and neurochemicals that affect your body. When their levels drop, it puts out a signal to replenish your reserves!
Among these substances, you can find:

• Serotonin – When you undergo stress, your body signals the need for serotonin – a substance that inhibits impulsive behavior such as sexual needs, pain perception, and appetite. If your levels are low, you show less impulse control and are more prone to binging on carbs.
• Endorphin – Endorphin is the brain’s natural narcotic, and carbohydrates trigger its production. However, here are other ways to release this pleasure hormone into your bloodstream, such as exercise or even sex.
• Neuropeptide Y (NPY) – This is a neurochemical that makes sure your body gets enough carbohydrates for energy. When blood sugar drops, NPY is released, which causes you to crave carbs.

Pay attention: Because your hormones and neurochemicals are in a constant state of flux, cravings can come at different points of the day for various reasons. Other factors that affect your hormones are menstruation and puberty.