Why it’s important to drink plenty of fluids during a heat wave.
This weather we`re having at the moment is great, you are getting out the office for lunch, you only have to look out of our window at Basing view to see people enjoying the sun. if you take a walk over the bridge you can see Eastrop park is full of people chilling out and catching some rays.
So why is water so important to us?
We need water to survive, did you realise that you could go for days and maybe weeks without food but in some cases you could maybe last as little as 1 day with out water. Our body weight consists of between 50%-70%, this water helps with absorption excretion, circulation, carry’s nutrients throughout the body and aids digestion, these are just a few reasons why you need to keep hydrated.
The body its self does not store water so a daily intake necessary of 6-8 pints a day, this may sound a lot but your food also contains water, anything between 10%-98% so you can take this into account.
Water is essential for-
· Transporting oxygen from the blood to cells.
· Stabilises body temp (important in this weather).
· Lubricates joints and organs.
· Helps the kidney for function normally.
· Removes waste products.
Dehydration occurs when water loss is not adequately replaced, and in this heatwave we are sweating more doing just seating down at the desk let alone going for a workout
Here are some tips to prevent yourself getting dehydrated-
· Do not rely on feeling thirsty.
· Avoid starting the day dehydrated.
· Sip fluids thought out the day.
· If your exercising replace lost fluids immediately.
· Avoid over dressing.
· Drink more water.
· Cut down on tea, coffee and alcohol (difficult as the world cups on)
There is a way to find out if you are dehydrated and you don’t need and special equipment, just your eyes,
it’s a PEE CHART. https://www.lucozadesport.com/training/hydration/hydration-chart/
So Enjoy the sun and stay hydrated.
Motivation in the early stages of a fat loss regime is often easy because the pounds come off quickly and you are proud of your achievements.
Your clothes begin to feel looser and you start to receive compliments; your energy levels are high because you are eating the right food; your complexion looks better; and your hair behaves. You are smug and your confidence is boosted. You wonder why you have left it so long to lose fat weight.
You may think “Why don’t all those other people out there do something about it - it’s EASY.” These are all the thoughts that go through a successful dieter’s mind to begin with, and to a degree, many of these points are valid. You do feel and look better and it has worked wonders for your confidence. The problem arises when your body starts to get used to less food and learns to be economical with it.
Motivating yourself may become difficult and you will need to be armed with practical ideas and solutions:
Firstly, before you change your shape, you must change your mind and your attitude. Tasks that are unpleasant to do are rarely accomplished satisfactorily. You need to have a strong desire to lose weight, otherwise you are just wasting your time even thinking about it.
Find a motive or a reason for changing. Self-esteem is very high on the list of motives to lose weight, everything without exception gets better when you look in the mirror and like what you see!
Don’t be too hard on yourself. Aim to lose an average of 1lb a week for the first month. You may not do it, but maintaining weight loss is still successful. If you are not gaining weight the diet is working. Some weeks you may lose nothing even though you diet like a saint, it just means that your body is alive, and functioning and adjusting to your new regime
Don’t keep weighing yourself just because you feel thinner as you may get a nasty shock; just weigh yourself once a month at the same time
Take up a new hobby or interest. This really does work as it takes your mind off of food. Boredom accounts for too many lost causes!
Do reward yourself on achievement or better still, get someone else to put up a reward. A new dress, hair etc
Don’t try to change everything at once- this will take over your life and make you miserable. Life goes on and you will want to socialise, so become discreet with your diet and don’t become a dieting bore.
Learn the selections and memorise your chosen eating regime so that you can be sensible when eating out with friends
One indulgence won’t ruin your diet; it just proves that you are normal. Sometimes the body needs food and it will tell you
Sometimes between meals you may have to give in to a sweet food item. This is bound to happen, but do try to keep a bag of fruit with you for this craving. You will still lose weight even if you are not 100% loyal to your diet.