Water, Water Everywhere

The Institute of Medicine has stated that adult men require approximately 3 liters of fluid per day.  Adult women require approximately 2.2 liters of fluid per day.  Size and activity regulate fluid requirements as needs change on a daily basis.  The easiest way to regulate whether you are getting enough fluids per day is to look at your daily urine.  Typically, a light lemonade-like color means you are hydrated.  Urine the color of tea or apple juice means that you are dehydrated and should start drinking much more water.  Note:  vitamins and certain supplements can alter the color of daily urine and make it appear very yellow.  Older persons don't realize they are dehydrated because their sense of thirst decreases as old age sets in.  Pregnant women and persons on certain medications tend to be dehydrated and should pay careful attention to their daily fluid intake.

Here's Your Healthy Tip of the Day:  I'll talk more about hydration over the next few blogs but for now, did you knkow that about 20% of your fluid intake in general (approx. 2.5 cups of fluid) comes from food.  Fruits and veggies are chock-full of fluid.  So, if water is boring, eat more juicy fruits!  Stay tuned for more on water, water everywhere!

Recovery Drinks Really Do Help When You're Training Hard

This is week 2 of my P90X training program.  I've had many patients and readers write in to ask me how I'm doing with the program, do I like it, how it compares to other workout programs I've done and am I taking any supplements/recovery drinks....
Today, I'll talk about recovery drinks and why, when I am training hard, I have a recovery drink after every workout.  When you train hard, you naturally lose electrolytes, vitamins, and nutrients via physical exertion.  Lactic acid is released into muscle tissue and if you do not replenish your glucose, electrolytes, vitamins and nutrients, you can become quite sore and stiff after a hard training session.  Recovery drinks are important when you're giving it your all because they contain 'simple and complex carbohydrates for optimum glycogen replenishment, a high Protein Efficiency Ratio (PER) blend to provide the critical building blocks for rapid muscle resynthesis, and vitamins, including antioxidants, to help reduce muscle soreness and assist in repair and growth' (courtesy:  P90X).  The bottom line is that these drinks will help you recover faster from your workouts without the loss of energy, muscle mass and without getting muscle soreness.  I've taken many a recovery formula in the past, and it just so happened that the P90X recovery drink was in the box with all the dvds.  So, I figured I'd give it a try.  The ingredients contain the following per serving:  220 calories, 1g of fat (no saturated fats), 43g of carbs, 38g of sugar, 10g of protein, and several other vitamins and minerals such as vitamin A, vitamin C, vitamin E, thiamine, riboflavin, niacin, etc. Glucose, Fructose, Whey Protein Concentrate, Maltodextrin, Citric Acid, Natural and Artificial Flavors, Lecithin, L-Arginine, D-alpha Tocopheryl Acetate, Creatine Monohydrate, L-Glutamine, Ascorbic Acid, Magnesium Oxide, Potassium Phosphate, Sodium Chloride, Carrageenan, Niacinamide, Beta Carotene, Pyridoxine Hydrochloride, Thiamine Mononitrate, Riboflavin, and Cyanocobalamin.
Sounds like a lot, but if you look at most recovery drinks, they are all more or less the same.  This one is easy to prepare....2 scoops in a water bottle, shake it up, tastes pretty good and by the time you're out of your sweaty clothes and on the way to the shower, you're done with it.  So...how do I feel?  I haven't worked out at this intensity since my last fight (sad to say) and my muscles feel like they are waking up from a 4 year coma.  That being said....I have NO muscle tightness, soreness or stiffness.  My performance this week compared to last week has improved, I'm sleeping like a baby and my food choices have naturally changed because I'm feeling stronger, lighter and faster.
 
Here's Your Healthy Tip of the Day:  If you are engaging in a tough workout program, training for a triathlon, marathon or martial art, do a little research and see what recovery drink works for you.  You'll find out soon enough why elite athletes and amateurs who know what they are doing drink this stuff!

Have You Completed the Wellness Program Questionaire Yet?

Oh, it's Friday and time to plan some weekend fun.  Whatever you do this weekend, dress appropriately and remember that just because it's a bit cold out there, that doesn't mean you slack off on the water intake!  Did you know that many people become severely dehydrated during the colder months because they forget to drink water and replenish their electrolytes?

Here's Your Healthy Tip of the Day:  This is a great time to reassess your lifestyle habits and patterns. Complete the FREE Wellness Questionaire and you are entitled to a complementary initial Wellness Program consultation via telephone or email!  How easy can it get???
http://www.kmondesire.com/wellnessprogram.html
A Bon Chance to all those running in the NYC Marathon and Happy Weekend!