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Exercise In The
Morning!
If I had to pick a single
factor that I thought
was most important in a
successful exercise or
weight loss program, it
would be to exercise
first thing in the
morning... every
morning!
Morning!
If I had to pick a single
factor that I thought
was most important in a
successful exercise or
weight loss program, it
would be to exercise
first thing in the
morning... every
morning!
Exercise Melts Body
Fat
If you want to reduce
your body fat, focus on
increasing the amount
of exercise you get
rather than decreasing
your food intake. A
recent national study
was done using two
groups of sedentary
men, one group in their
20's and the other over
age 65.
Fat
If you want to reduce
your body fat, focus on
increasing the amount
of exercise you get
rather than decreasing
your food intake. A
recent national study
was done using two
groups of sedentary
men, one group in their
20's and the other over
age 65.
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The Importance of Fluids-Water
The human body requires a fresh supply of water every day. Not only is water one of the most
abundant nutrients available, but it's also the most important. Water helps regulate and maintain
your body temperature, transports nutrients and oxygen, removes waste products, and moistens
your mouth, eyes, nose, hair, skin, joints, and digestive tract. Limiting your water intake can result in
dehydration, elevated body temperature, fatigue, decreased performance, and increased risk of heat-
related illness. Consume at least ten 8-ounce glasses of water per day.
How Much Fluid Is Enough?
On a daily basis, the simplest way to tell if you are adequately replacing fluid loss is to check the
color and quantity of your urine. If your urine is dark and scanty, it is concentrated with metabolic
wastes and you need to drink more fluids. When your urine is pale yellow, your body has returned to
its normal water balance. Your urine may be dark if you are taking vitamin supplements; in that case,
volume is a better indicator than color is.
Besides monitoring urine and weight loss, you should also pay attention to how you feel. If you feel
chronically fatigued, headachy, or lethargic, you may be chronically dehydrated. This condition is
most likely to happen during long hot spells in the summertime, excessive consumption of alcohol
or caffeine.
Can You Drink Too Much Water?
For the most part, people who drink too much water are simply inconvenienced by frequent trips to
the bathroom. But in some cases, drinking too much water can be LETHAL if it dilutes body fluids
and creates a sodium imbalance.
How Much Water Should I Drink?
Remember the recommendation to drink at least eight, 8-ounce glasses of water per day? The new
guidelines do not give a set amount of water to consume on a daily basis, but state that Americans
get enough fluids just by using thirst as their guide. Most people should consume somewhere
between 64 – 100 ounces of fluids a day. While water is a good choice for staying hydrated, other
beverage choices such as juice, milk, coffee, tea and soda also count toward your daily fluid intake.
It used to be thought that beverages that contained caffeine (like coffee, tea or sodas) did not
contribute to a person's daily fluid intake of liquids, but certain experts argue that these beverages
contribute just as much to the daily fluid intake as non-caffeinated options. The general consensus
is that no more than 8-12 ounces of fluid should come from beverages that contain caffeine. About
80 percent of people's total fluid intake comes from drinking water and other beverages, and the
other 20 percent comes from food. That's right - water found in food contributes to our total daily
water consumption, too.
People who live in hotter climates or who exercise may need extra water but still should let thirst
guide their daily fluid intake needs. With the aging process, the ability to detect thirst decreases;
therefore, older adults should make sure they are drinking enough fluids throughout the day.
Yours in Good Health,
Glen Werns
Owner
G-Form Fitness
262-797-8676
info@g-formfitness.com
The human body requires a fresh supply of water every day. Not only is water one of the most
abundant nutrients available, but it's also the most important. Water helps regulate and maintain
your body temperature, transports nutrients and oxygen, removes waste products, and moistens
your mouth, eyes, nose, hair, skin, joints, and digestive tract. Limiting your water intake can result in
dehydration, elevated body temperature, fatigue, decreased performance, and increased risk of heat-
related illness. Consume at least ten 8-ounce glasses of water per day.
How Much Fluid Is Enough?
On a daily basis, the simplest way to tell if you are adequately replacing fluid loss is to check the
color and quantity of your urine. If your urine is dark and scanty, it is concentrated with metabolic
wastes and you need to drink more fluids. When your urine is pale yellow, your body has returned to
its normal water balance. Your urine may be dark if you are taking vitamin supplements; in that case,
volume is a better indicator than color is.
Besides monitoring urine and weight loss, you should also pay attention to how you feel. If you feel
chronically fatigued, headachy, or lethargic, you may be chronically dehydrated. This condition is
most likely to happen during long hot spells in the summertime, excessive consumption of alcohol
or caffeine.
Can You Drink Too Much Water?
For the most part, people who drink too much water are simply inconvenienced by frequent trips to
the bathroom. But in some cases, drinking too much water can be LETHAL if it dilutes body fluids
and creates a sodium imbalance.
How Much Water Should I Drink?
Remember the recommendation to drink at least eight, 8-ounce glasses of water per day? The new
guidelines do not give a set amount of water to consume on a daily basis, but state that Americans
get enough fluids just by using thirst as their guide. Most people should consume somewhere
between 64 – 100 ounces of fluids a day. While water is a good choice for staying hydrated, other
beverage choices such as juice, milk, coffee, tea and soda also count toward your daily fluid intake.
It used to be thought that beverages that contained caffeine (like coffee, tea or sodas) did not
contribute to a person's daily fluid intake of liquids, but certain experts argue that these beverages
contribute just as much to the daily fluid intake as non-caffeinated options. The general consensus
is that no more than 8-12 ounces of fluid should come from beverages that contain caffeine. About
80 percent of people's total fluid intake comes from drinking water and other beverages, and the
other 20 percent comes from food. That's right - water found in food contributes to our total daily
water consumption, too.
People who live in hotter climates or who exercise may need extra water but still should let thirst
guide their daily fluid intake needs. With the aging process, the ability to detect thirst decreases;
therefore, older adults should make sure they are drinking enough fluids throughout the day.
Yours in Good Health,
Glen Werns
Owner
G-Form Fitness
262-797-8676
info@g-formfitness.com