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Too Much Water
We are constantly reading articles and hearing in the news about
drinking plenty of water to stay healthy. In fact, many of us don't
drink enough water. It is recommended that the average person drink at
least eight - 8 ounce glasses of water (64 ounces) per day to stay
properly hydrated.
One of the easiest ways to make sure you do this is
to fill a large container (like an empty one gallon milk jug) with the
amount of water you want to drink for the day and make sure you finish
it by day's end. Half a gallon equals 64 ounces, so filling a one gallon
jug at least ½ way will help you meet your minimum daily goal.
But remember, you can get too much of a good thing. Believe it or not,
there is actually such a thing as drinking too much water. When you
drink too much water, it can reduce the level of sodium in your body.
This condition is called hyponatremia.
This situation usually arises
when people drink too much water during heavy, prolonged exercise like a
marathon or long, extremely strenuous hike. This phenomenon has been
found in Grand Canyon hikers and Boston marathon racers.
What happens is that an exerciser takes in large amounts of plain water
and sweats out a lot of fluid that contains sodium and other
electrolytes needed in the body. In extreme cases this can cause a
dangerous electrolyte imbalance.
When that happens, water enters the
body's cells, which causes them to swell. If swollen, brain cells start
pressing against the skull. The result can be brain damage, paralysis,
coma, and sometimes death.
This problem can also happen in people who are taking medications for
hypertension (high blood pressure) or in people who suffer from
hypothyroidism (under active thyroid). This happens because both of
these situations can increase sodium loss.
So, make sure you drink plenty of water, but keep in mind that too much
of a good thing can sometimes cause problems.
©2005 Thomas D. Manfredi, MS
About the author:
Online fitness coach Tom Manfredi is the creator of the site
http://www.fitness-after-50.com He has a master's degree in exercise physiology and over 20 years of
practical exercise experience.
This site is designed with the mature
adult in mind. Learn more by going to
http://www.fitness-after-50.com
Ever wondered why there are so many diets around out there and people
are just getting fatter and fatter. We now know that fad and repeat
dieting don't work, so what does!
I have put together 10 fat loss tips below and if followed will make
things a lot easier for you on your road to fat loss.
Lets have a look at a few:
Burn Fat: Lift Weights - Muscle determines the speed of your metabolism
- the speed of your metabolism depends on how much muscle you have.
That's why men burn fat faster than women... They have more muscle.
Women could burn fat faster if they had more muscle.
Women are scared to lift weights because they will get bigger muscles!!
If only this was were the case. Women do not have the hormone levels to
build big muscles, however they can replace the muscle tissue lost
through years of crazy dieting, irregular eating habits and age.
Yes everybody is losing muscle, every year; every decade because we are
getting older, but only people who let their muscles waste away have
slower metabolisms as they get older.
Keep your muscles and keep your fat burning machine! The only way to do
this is get strong and stay strong.
Toss The Scales - The scales tell you none of the things you need to
know about your body and everything you don't.
They don't tell you how much fat you have under your skin, they don't
tell you how much skin for that matter. The scales can't tell you how
much fluid is in your body.
What your bones weigh and most importantly, how much muscle you have?
However, weighing yourself can turn a perfectly good day into a
miserable day?
Don't let an inanimate, household item determine what kind of day you
will have! They are not accurate so throw them away.
Muscle Vs Fat - Muscle weighs two times as much as fat yet takes up half
the space. Muscle is responsible for burning fat. Muscle is small when
compared with fat. Muscle never hangs off your body in unsightly lumps.
Muscle looks toned, tight, strong and lean. Muscle is tight and hard to
the touch and muscle is heavy. Fat is lumpy and soft and flabby, fat
takes up a lot of space, fat hangs off your body. Fat is also soft to
the touch and does not weigh as much as muscle.
Always Eat Breakfast -
Research has concluded that having breakfast is important to kick-start
the metabolism for the day, the body slows down whilst sleeping and food
first
thing in the morning actually awakens the body ready for the rest of the
day.
Also ensure that you maintain a high fibre diet at this time, as it helps the digestive system
work more effectively and will help keep the blood sugar levels spread
evenly throughout the day.
Don't Cut Back On Calories - Food has a heating effect on the body
increasing your metabolic rate; don't eat less than 1200 calories, as
this will throw the body into a starvation mode. Your metabolism will
then slow down to conserve the calories that you do have.
Try to avoid fad diets if possible as they restrict or reduce the
nutrients flowing to the body, which in turn slows down the metabolic
rate.
Eat Small Regular Meals - Eat five or six small meals a day as this will
trick the body into thinking that there is an abundance of food and will
stop your metabolism from slowing down, keeping your sugar levels at a
normal level and this will stop you overeating.
Try eating the majority of your food earlier in the day, as the majority
of the calories will be burned up while you are awakened active.
Count Calories - The way to keep track of weight loss is to buy a
calorie counter and record your daily calorie intake for a week. Average
out your calories for the day and then decrease the calories by 300 -
500 (No More) then gauge what happens.
By decreasing the amount of calories per day to this amount you should
start losing weight. Don't go any lower; check the mirror as well as the
scales to judge your progress.
Don't Repeat Diet - Research shows repeated dieting actually makes it
harder to lose weight and easier to put it on because when you dump the
diet and return to normal eating habits the drop in metabolic rate
caused by the diet means that your old
habits actually represent an excess in calories.
Not only do you regain the fat stores just lost, but also you may even
gain an extra bit. If you find your weight loss starting to slow or stop
over a period of time, increase your
walking pace a little, or throw in a couple of hills along your route.
Keep Track Of Fats - This may appear difficult to maintain and calculate
but it isn't. On nearly all packaged food these days there is a
nutritional label with a fat indicator per 100gms of that particular
food.
What your looking for here is a figure below 10 gms and nearing 5 gms
would be the ideal. So purchasing and consuming foods around this range
you'll be on your weight loss target.
The Low down On Fats - It is stored in the fat cells of the body. The
number of fat cells is estimated to be around 50 billion for the average
person. It can be up to 100 billion for
the obese person.
Fat cells are like storage tanks of energy to be used for later use. It
has been shown that obese people who binge eat may stimulate baby fat
cells to sprout to increase the number of fat cells.
Believe me, once you start applying these 10 tips to your everyday
weight loss regime you will start to notice the difference in a short
period of time.
Gary Matthews is the author of the popular fitness eBooks Maximum
Weight Loss and Maximum Weight Gain. Please visit
http://www.maximumfitness.com right now for your 'free' weight loss
e-course.
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articles index page. Why not browse, you will find many
articles on health, weight loss, and other interesting topics. These
articles are highly informative and educational.
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