Water is Vital For Good Health: Symptoms You Are Not Getting Enough

Up to 70% of the adult body is water!  Wow that's a lot of water.  83% of your blood, 75% of your brain, 79% of your heart and 75% muscles are water.  Those are huge percentages and makes water a vital nutrient for good health. 



Given the large percentage of water in the human body, it is not surprising it is critical for many bodily functions.  Even a slight imbalance of water will negatively affect the body’s ability to function properly (1).  Here are some of the major functions of water in the body:

One of water’s major function is helps transport nutrients and oxygen to cells.  So water helps take all the food we eat, the beverages we drink and the air we breathe get to their intended place.  That allows all our systems to work properly.

Even a slight decrease (1-2%) in water balance will affect the body’s ability to deliver nutrients and oxygen to cells (1) (2).

 

This leads to:

 

 

 

Feeling sluggish lately? Having headaches or experiencing constipation?  Dark urine or dry skin?  All are symptoms you are not getting enough water.

The Institute of Medicine (IOM) does not provide a hard guideline for water, because it is depends on climate, activity level, health status, age and sex (2).  Instead, it recommends a total fluid intake from food and beverages of:

 

• 91 ounces of fluids/day (11.38 cup/day) for a healthy adult woman
• 125 ounces of fluids/day (15.62 cups/day) for a healthy adult man (3)

You are probably thinking, "I thought it was 8oz –eight glasses per a day".  Remember the IOM is including water from food in their recommendation.   Their research shows the most people get 80% of their water intake from fluids and 20% from food (3).  There is no upper limit for water, but there is a thing as too much water (Hyponatremia).
 

One of the better indicators of dehydration is dark urine, with the exception of morning urine.  To bring your body into balance (a hydrated state) you need to drink more water and/or eat more fruits and vegetables.
 

Fruits and vegetables are mostly water. Most fruits run 84-92% water (bananas are 74%) , while most vegetables run 91-96% (peas and white potatoes are both 79%) (4).

Drinking more water has great nutritional benefits -yet people walk around dehydrated. There is no need for it. Commit now to drink more water.  You will be amazed at much better you feel.  Your cells and body will thank you.

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DO YOU REALLY NEED A PERSONAL TRAINER?

Exercise programs should be specific to your fitness goals and your current level of conditioning. As you continue to exercise, your level of conditioning will improve and further results are only gained by changing the program. This is not only needed to progress with exercise, but also eliminates boredom.

 

I will tell my clients there is always more, because the body by nature adapts to the stresses (exercise) we give it.

It is the job of the personal trainer to determine your fitness level and design programs that will continually stress your physical abilities in a way that meets your personal goals and specific needs. But there is more (as there always is) and that is the mental component to exercise. After all, you could have the best routine for you, but if you are not motivated it will never get done. By providing proper feedback, guidance and support a good personal trainer will keep you inspired and coming back.

So, getting a personal trainer does have many benefits, but you need to choose a trainer that is best for you. Personal trainers come with different backgrounds, levels of experience and field of expertise. You want to find one with a strong educational background in the health and fitness field and that means certifications and degrees.

Then you want to find a trainer with experience training people with your similar needs or special condition. In other words, if you have had joint or cardiac situations you want to find a trainer who has had experience training people with similar conditions. Similarly, if you have a significant amount of weight to loose you want to hire a trainer who has dealt with people who were clinically overweight.

There are other things to consider when hiring a personal trainer and much of it has to do with feeling comfortable and at ease with them. A good trainer will always listen and give importance to what you like and dislike. T

 

hey will seek ways to design programs that you enjoy. They will develop strategies that will keep you on track and provide you with the tools to stay fit and healthy. It should be a full learning experience to a better you.

 

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