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Thread: Fitness/Workouts

  1. #11
    Inactive Member steer's Avatar
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    Re: Fitness/Workouts

    Big thing this week for all you football players outside.. stay hydrated. Drink as much water as you can. I would even advise Gatorade and Powerade, they'll help hydrate you better than water. Water is great because it's all natural and free, but Gatorade and Powerade have the little extra's to help out.
    Be safe, and if you need a drink, take a drink. Don't think for one second people or coaches will think less of you, it's better to be safe than sorry.

  2. #12
    Inactive Member steer's Avatar
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    Re: Fitness/Workouts

    Water Article

    Water - How Much Should You Drink and Other Questions
    It's hot, and we know it is important to drink fluids to stay hydrated, especially when we are engaged in outdoor activities and really sweating in the heat. Children need to be reminded to drink, because they get so busy with their play, that they may forget. But what do we need to drink and how much? Is water the best choice? And what about sports drinks?
    Everyone has an answer to this somewhat complicated question, especially health sites on the Internet and the bottled water industry. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live. Here is some information from the Mayo Clinic that may help you to sort it out.
    Though no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.
    Our bodies are made of water, which makes up about 60% of our body weight. Every system in the body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
    Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions.
    Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
    How Much Water Do I Need?
    The traditional "8 glasses a day" recommendation may or may not be right for you. Here are a couple of ways to determine what the average healthy adult living in a temperate climate needs to drink.
    * Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.
    * Dietary recommendations. The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
    If you'd rather not get into measuring, these guidelines will serve you well: if you drink enough fluid so that you rarely feel thirsty and produce between one and two liters of colorless or slightly yellow urine a day, your fluid intake is probably adequate. So look at the urine you produce for a clue: if it is bright or dark yellow, you probably aren't drinking enough.
    You may need to plan on drinking additonal liquids if you are very active, if you live in a hot climate, if your health status requires it, or if you're pregnant or breast-feeding.

    Exercise. The more you exercise, the more fluid you'll need to keep your body hydrated. An extra 1 or 2 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires additional fluid. How much additional fluid is needed depends on how much you sweat during the exercise, but 13 to 26 ounces (or about 2 to 3 cups) an hour will generally be adequate, unless the weather is exceptionally warm.
    During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat. Fluid also should be replaced after exercise. Drinking 16 ounces of fluid per pound of body weight lost during exercise is recommended. Note that the sports drink is recommended for long bouts of intense exercise. Sports drinks are not the same as Energy drinks. Energy drinks provide large amounts of sugar and a heavy dose of caffeine, and are not recommended for fluid and electrolyte replacement.
    Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime.
    Illnesses or health conditions. Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Gatorade, Powerade or Ceralyte. Certain conditions, including bladder infections or urinary tract stones, also require increased water intake. On the other hand, certain conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake. Consult with your health care provider about fluid intake if you have any of these conditions.

    Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are lost especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.4 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.0 liters (about 12.5 cups) of fluids a day.

    Water: It Doesn't Just Come from a Bottle

    Water is a great choice for hydration at any tme, but it is not the only source to satisfy fluid replacement needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20%t of total water intake, while the remaining 80% comes from water and beverages of all kinds.
    For example, many fruits and vegetables - such as watermelon and cucumbers - are nearly 100% water. Beverages such as milk and juice are also comprised mostly of water. Even beer, wine and caffeinated beverages such as coffee, tea or soda can contribute, but these should not be a major portion of your daily total fluid intake. It is not true that coffee and tea work as diuretics that rob the body of fluids. The body adjusts to take fluids from many sources. Water is one of your best bets because it's calorie-free, inexpensive and readily available.
    Failing to take in more water than your body uses can lead to dehydration. Even mild dehydration - as little as a 1 - 2% loss of your body weight - can sap your energy and make you tired. Common causes of dehydration include strenuous activity, excessive sweating, vomiting and diarrhea.
    Signs and symptoms of dehydration include:
    * Mild to excessive thirst
    * Fatigue
    * Headache
    * Dry mouth
    * Little or no urination
    * Muscle weakness
    * Dizziness
    * Lightheadedness
    Mild dehydration rarely results in complications - as long as the fluid is replaced quickly - but more-severe cases can be life-threatening, especially in the very young and the elderly.

    Drink Before You Think You Need To:

    It's generally not a good idea to use thirst alone as a guide for when to drink. By the time many of us pay attention to the fact that we are thirsty, it is possible to already be slightly dehydrated. this is especially true of young children who ignore thirst to continue playing. As we get older, in fact, our bodies become less less able to sense dehydration and send your brain signals of thirst.
    To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Nearly every healthy adult can consider the following:
    * Drink a glass of water with each meal and between each meal.
    * Hydrate before, during and after exercise.
    * Substitute sparkling water for alcoholic drinks at social gatherings.
    Putting water in a colorful bottle can encourage kids and adults to drink, but if you use one, thoroughly clean or replace the bottle often. Refill only bottles that are designed for reuse.
    It is possible to drink too much water, but this is a rare occurance in healthy Americans. It is far more common to ignore thirst and take in less fluids than we need.
    If you're concerned about your fluid intake, check with your health care provider or a registered dietitian to determine the amount of water that is best for you.

  3. #13
    Inactive Member steer's Avatar
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    Re: Fitness/Workouts

    How much water should I drink each day?

    You should drink ½ ounce of water for each point of your body weight. For example, if you weigh 150 pounds, you should drink 75 ounces or about nine 8 ounce glasses a day.

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    Inactive Member jtw61194's Avatar
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    Re: Fitness/Workouts

    I'm in the process of trying to drop some weight and I've been following the "diabetic diet." It's basically portion control, but helps you steer clear of too much sugar. It mapped out a 1200, 1500, and an 1800 calorie diet. The only problem I had was an appropriate, healthy snack at night, because I finish at about 9:45 PM. A protein shake (mixed with water instead of milk) and a banana did the trick for getting me through the night without starving.

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    Inactive Member imported_MoonlightGraham's Avatar
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    Re: Fitness/Workouts

    if you working out u think your body weight divide it by 2 and then add 20 oz to it, thas how many oz of h20 you need a day.
    [img]http://i69.photobucket.com/albums/i42/stinmeister/untitled-2.jpg[/img]

  6. #16
    Inactive Member plantsman's Avatar
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    Re: Fitness/Workouts

    46 years old, would like to get in shape. Need to lose about 20 lbs (5'10", 190 lbs). Run 3-4 miles, 4 times per week. not interested in bulking up, but sliming down and conditioning. Any thoughts?

  7. #17
    Inactive Member steer's Avatar
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    Re: Fitness/Workouts

    cut out the greasy and fried foods

  8. #18
    Inactive Member plantsman's Avatar
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    Re: Fitness/Workouts

    <div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Victory or Death</div><div class="ubbcode-body">cut out the greasy and fried foods </div></div>

    Can't do. Wife is the reiging grease cooking champ of the region!

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    Inactive Member imported_MoonlightGraham's Avatar
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    Re: Fitness/Workouts

    On an episode of Scrubs I was watching, JD just said he did 10 push ups, every other Sunday. And anyone watching that show can tell it is really paying off as season 7 begins this fall on NBC.
    [img]http://i69.photobucket.com/albums/i42/stinmeister/untitled-2.jpg[/img]

  10. #20
    Inactive Member steer's Avatar
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    Re: Fitness/Workouts

    <div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: boney</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Victory or Death</div><div class="ubbcode-body">cut out the greasy and fried foods </div></div>

    Can't do. Wife is the reiging grease cooking champ of the region! </div></div>

    then switch to the healthier cooking oils, use a george forman grill for a lot of foods, or a normal grill. Also, cut out breads, and don't eat anything white. Unless it's egg whites. My great uncle who is well into his 50s maybe 60s, stopped eating breads, and such. Lost a ton of weight, and looks excellent now, only within a few months time.

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