Buffed, Beautiful & Bitchin

Want to Shed Pounds? Drink Water..But Monitor How Much

By Teri Lang Patterson, Certified Fitness Instructor & Fitness Coach 8/26/10

Some great research come out of Virginia Tech and was presented at the American Chemical Society that drinking just two 8oz glasses of water before each meal may help you to lose weight.  You can read the article by Denise Mann in detail here:

Trying to Lose Weight? Drink More Water - Health News - Health.com

I guess the research is based on the idea that if you are drinking water, then you aren't drinking soda, therefore consuming less calories?  Interesting.  I think they may be missing alot of research on what the needs of the body are, in terms of water in general. I've always believed that water helps to flush out toxins and inflammation due to fluids in the fat cells but of course I'm no scientist.

Because I can't have any sugar/sweetener of any kind I drink alot of water.  Even more when I workout because I sweat like crazy.  Last month when the temps were high, humidity was high and I was excited to get my new workout program, TURBOFIRE added to my normal routine I was trying to drink about a gallon of water per day.  Not too much water, I thought,  if you sweat like me...but I found it the hard way it was too much.

The "normal" suggested amount of water is 3.7 liters per day (125oz) for men and 2.7 liters (91oz) per day for women.  More if you are active or outside in the heat.  So I thought I would just fill up a gallon container in the mornings as 128oz isn't that much more than that "magic" 91oz recommended, right? 

So for about 3 days I'm drinking water, working out, doing my normal routine of work when I start to feel light headed, and groggy.  I think, "...I must be working out more then normal and it's summer time so must be slight dehydration." I continue to drink my water.

By the 4th day, my head feels like a grapefruit on a toothpick (took that from a Mike Myers 80s' movie)..and really tired and groggy.  Now I'm getting concerned.  Drinking my water and being "healthy" isn't working and something is wrong.  Before I ask someone to take me to the hospital, I remember a book about Adrenal Fatigue by James L. Wilson, N.D., D.C., Ph.D that I have on the shelf.  He talks about the need for us with Adrenal Fatigue to drink a glass of salted water in the mornings...to sum it up, for some reason Adrenal Fatigue sufferers already experience sodium loss in their cells and low blood pressure.

You know when you have that "ah, ha"! moment...yea this was mine.  I think back to what I had been doing for the last week.  Gallon of water per day, check.  Increased exercise, check.  Ran out of salted mixed nuts to snack on, check...and the kicker was that I recently ran out of my electrolyte tablets, called NUUN.

NUUN Sugar Free Electrolyte Tablets -www.nuun.com

 Yea by now I'm feeling like a moron.  I basically was flushing out the needed electrolytes in my system that my cells needed to function.  Normally I have my vitamins/minerals in the morning, and then 1 or 2 NUUN tablets by mid-day before my workouts.  Well I had run out.  Because my normal diet consists of very little salt, if any, I then realized that I hadn't been eating any SALTY nuts in the evenings. (I'm on a dairy, sugar, gluten, almost carb free diet and those nuts are my snack)

I always tell my Fitness Clients to monitor how they feel each day.  Keep track of their food intact, workouts, and their water intact.  I always ask what vitamins/minerals they take and if they take enough electrolytes to help them through their strenuous workouts.  They always are quick to say ok, till I mention electrolytes.

"Electrolytes?! What is that?" And then I get that blank look.

Everyone that exercises needs electrolytes but strenuous exercisers are more susceptible because electrolytes are depleted during perspiration. Very active people need to consciously replace electrolytes in order to maintain optimal functioning.


So what exactly are they and what do they do? Electrolytes are responsible for regulating nerve and muscle function, blood pressure and pH levels, hydration, and for the repair of damaged tissue. Symptoms of electrolyte loss in athletes generally manifest as either muscle weakness or cramping. Also, feeling suddenly fatigued, especially in the middle of a difficult workout, is a sign of electrolyte deficiency. Sodium, potassium, calcium, magnesium, hydrogen carbonate, and chloride all serve as these vital compounds.

How much is enough? It depends on the individual. People who get moderate, regular exercise generally get enough electrolytes in their diet and their multi-vitamins. Fruits and vegetables are good, natural sources. On the other hand, athletes who are active for more than two hours at a time, especially when in the heat of the sun, may need to replace electrolytes before, during, and after a workout. The more a person sweats, the greater the need for hydration and electrolytes. When sodium levels become too low in the body, usually during very long runs, there is a risk of hyponatremia. This is a rare, but potentially life-threatening condition characterized by confusion, weakness, and disorientation.

For those of us with adrenal, thyroid and/or insulin issues, electrolyte balance is tricky.  Eating a perfect diet isn't enough so supplements are necessary...and if you are like me, and exercise for 1-2 hrs per day then you need even more.

So how did I fix this?

That day that I figured out why I was feeling so bad, I immediately had some salt water and felt better within about 15 minutes.  Well enough that I knew I figured out what was wrong and didn't need to rush to the hospital.  Now, I drink about 20oz of water in the mornings with 1/4 tsp of Himalayan Salt as suggested by James L Wilson for those with advanced Adrenal Fatigue. Most people don't need to do this as they get enough sodium in their diet.  For most people, Sports drinks are an ideal way to absorb a readily available source of sodium and potassium ions when they are needed right away. But if you can't handle carbs & sugar, then those NUUN tablets are perfect.  In tablet form, they are easy to carry in your purse or gym bag and you can easily take them traveling or out to eat.  Just drop 1 into a bottle of water and there you go.

So my tip for today is to drink water, but monitor how you feel in the grand scope of things. 

Any questions just contact me at teri@body-systems.net or leave a comment below.

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Healthy Summer Drinks

GINGER LIME COOLER

INGREDIENTS:

•1 medium sized lime per person

•Sliced ginger

•Chopped mint

•Salt optional

•Water (or mineral water)

•Ice
•Lemon Slices

A refreshing "spa" type drink that is great as is or you can add a little tequila or lime vodka for some zing.  And not only does the citrus help to detoxify your body but you can use the lemon on your face as astringent. Plus, the Ginger and Mint are both great for digestion, nausea and stomach soother especially in the heat of the summer.  You may be wondering about the salt?  A little bit of salt is perfect if you are particularly dehydrated, have adrenal fatigue or after a workout in which you need to replenish your electrolyte balance.

•Step 1
Squeeze the lime into a prep glass, adding the pulp/skin but remember to remove the seeds.

•Step 2
If you want to add some alcohol, you can add tequila or vodka and then fill rest of glass with your choice of cold water or mineral water.  Or just fill the glass with your choice of water.

•Step 3
Now add a dash of salt making sure not to add more than 1/4 tsp as we want the benefit of the salt but not an overpowering taste.
•Step 4
Add the chopped or sliced ginger and mint and mix well. If you have used a shaker container, then close the cap and shake the bottle.

•Step 5
Pour prep container contents over a tall glass of ice.  Serve with lemon slices and enjoy.