Water is one of the most essential components of the human body, yet many people do not understand the importance of a well-hydrated body nor how much water is lost during the day. Water regulates the body's temperature, cushions and protects vital organs, and aids the digestive system. And, because water composes more than half of the human body, it is impossible to sustain life for more than a week without it. Water loss Necessary to the healthy function of all internal organs, water must be consumed to replace the amount lost each day during basic activities. Water not only composes 75 percent of all muscle tissue and 25 percent of fatty tissue, it also acts within each cell to transport nutrients and dispel waste. Water also regulates the body's temperature, allowing heat to evaporate from the body in the form of sweat. In one hour of exercise, the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration. Dehydration In a dehydrated state the body is unable to cool itself, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water the body will lack energy and muscles may develop cramps. For regular exercisers maintaining a constant supply of water in the body is essential to performance. Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance. To prevent dehydration, exercisers must drink before, during and after the workout. Fluid balance and replenishment It is important to drink even before signs of thirst appear. Thirst is a signal that your body is already on the way to dehydration. It is important to drink more than thirst demands and to continue to drink throughout the day. One way to check your hydration level is to check the color of your urine. The color should be light to clear unless you are taking supplements, which will darken the color for several hours after consumption. Water is the best fluid replenisher for all individuals, although sports drinks may replace lost electrolytes after high-intensity exercise exceeding 45 to 90 minutes. And remember - not all fluid has to come from pure water. Other choices include fruits, juices, soups and vegetables. It is easy to prevent dehydration with pure, healthy, refreshing water, so drink up! Hydration hints
Drink one to two cups of fluid at least one hour before the start of exercise.
Drink eight ounces of fluid 20 to 30 minutes prior to exercising.
Drink four to eight ounces of fluid every 10 to 15 minutes or so during exercise.
Drink an additional eight ounces of fluid within 30 minutes after exercising.
Drink two cups of fluid for every pound of body weight lost after exercise.
Both caffeine and alcohol can have a diuretic effect, so be sure to compensate for this additional water loss.
2. Eat Well to Stay Motivated and Energized Do you have trouble exercising at noon or after work even though you're truly committed to exercise and it's the only time you have to work out?
Do you feel so exhausted that you just can't face the gym? Your diet - rather than simple sloth - may be the problem. If you tend to skip meals in an attempt to save calories, you may be robbing yourself of important fuel for your workout. While skipping meals may temporarily make your stomach feel flatter, doing so can also leave you feeling tired, irritable and unfocused. Then you'll be tempted to forego your noontime workout, or go home, eat and stretch out on the couch in front of the TV after work. If, however, you follow some simple, sensible dietary practices throughout your day, you'll get that workout done. And rather than feeling lightheaded and exhausted afterward, you'll be energized and refreshed. Stay with feel-good foods One key to staying motivated to exercise is to keep the amount of sugar in your blood - and thus, your energy level - stable. You can best do that by eating a series of small meals throughout the day - as many as five or six - that are composed of complex carbohydrates such as whole grain breads, beans and other vegetables, whole grain crackers and fruit. If you plan ahead and make time for grocery shopping, you can easily pack some simple meals and snacks to take to work with you. Eating complex carbohydrates helps keep your blood sugar stable because they are digested and absorbed slowly into the blood and don't require your pancreas to produce much insulin. Refined carbohydrates, such as potato chips, doughnuts and cookies, are absorbed very quickly and trigger the pancreas to produce large amounts of insulin. So, while they may give you an initial boost, your energy will drop off quickly, and your mood will follow. The amount of sugar in your blood is also related to the amount of serotonin in your brain. Serotonin is an important chemical called a neurotransmitter that helps to regulate mood. If your level of serotonin is where it should be, you'll have a sense of well-being and confidence - and feel ready to tackle the treadmill. Should it drop, you may feel tired and depressed. If you often experience a craving for carbs, this may be your brain's way of telling you it needs more serotonin. Cut the caffeine What about caffeine? Good question. Many athletes rely on caffeine for the initial kick it can provide. Remember, though, that caffeine can also affect the amount of insulin, and thus, sugar, in your blood. Further, it can cause dehydration, which can also sap your energy. While drinking a caffeinated beverage may help get you to the gym, within an hour you may feel tired and too lightheaded to complete your workout, or to do it well. If you plan to engage in running or other highly vigorous activity, remember that some forms of caffeine, coffee in particular, can lead to mild gastronomical distress, as can some bulky foods. So, you'd be wise to limit the amount of coffee, tea and soda that you drink for a number of reasons. Suppose you're an early bird, and your best time to work out is in the morning before you go to work. For quick energy, drink some juice upon rising and avoid coffee. Once you've completed your workout, have a more solid breakfast of whole-wheat cereal or toast and fruit to fuel your concentration for the morning's work. If you work out and eat too lightly, chances are you'll get ''the drowsies'' by 2 p.m., if not sooner. Keep in mind that finding the right combination of food and drink to energize your workout - whatever time of day you choose - may take some experimenting. It all depends upon your individual tastes and your metabolism. With a little patience, an open mind and a little creativity, you'll determine which foods suit you best.
You'll keep your motivation to exercise if you:
Have a glass of juice to boost your energy before a morning workout.
Eat a breakfast that includes whole grains and fruit or fruit juice.
Eat small, frequent small meals and snacks during the day to maintain your blood sugar.
Make sure to have a light, healthy snack an hour before your noon or after-work workout.
Stay hydrated, keeping a water bottle at your desk at work.
Limit - or eliminate - the amount of caffeine in your diet. [此贴子已经被作者于2005-9-30 13:34:05编辑过]
2. Eat Well to Stay Motivated and Energized Do you have trouble exercising at noon or after work even though you're truly committed to exercise and it's the only time you have to work out?
Do you feel so exhausted that you just can't face the gym? Your diet - rather than simple sloth - may be the problem. If you tend to skip meals in an attempt to save calories, you may be robbing yourself of important fuel for your workout. While skipping meals may temporarily make your stomach feel flatter, doing so can also leave you feeling tired, irritable and unfocused. Then you'll be tempted to forego your noontime workout, or go home, eat and stretch out on the couch in front of the TV after work. If, however, you follow some simple, sensible dietary practices throughout your day, you'll get that workout done. And rather than feeling lightheaded and exhausted afterward, you'll be energized and refreshed. Stay with feel-good foods One key to staying motivated to exercise is to keep the amount of sugar in your blood - and thus, your energy level - stable. You can best do that by eating a series of small meals throughout the day - as many as five or six - that are composed of complex carbohydrates such as whole grain breads, beans and other vegetables, whole grain crackers and fruit. If you plan ahead and make time for grocery shopping, you can easily pack some simple meals and snacks to take to work with you. Eating complex carbohydrates helps keep your blood sugar stable because they are digested and absorbed slowly into the blood and don't require your pancreas to produce much insulin. Refined carbohydrates, such as potato chips, doughnuts and cookies, are absorbed very quickly and trigger the pancreas to produce large amounts of insulin. So, while they may give you an initial boost, your energy will drop off quickly, and your mood will follow. The amount of sugar in your blood is also related to the amount of serotonin in your brain. Serotonin is an important chemical called a neurotransmitter that helps to regulate mood. If your level of serotonin is where it should be, you'll have a sense of well-being and confidence - and feel ready to tackle the treadmill. Should it drop, you may feel tired and depressed. If you often experience a craving for carbs, this may be your brain's way of telling you it needs more serotonin. Cut the caffeine What about caffeine? Good question. Many athletes rely on caffeine for the initial kick it can provide. Remember, though, that caffeine can also affect the amount of insulin, and thus, sugar, in your blood. Further, it can cause dehydration, which can also sap your energy. While drinking a caffeinated beverage may help get you to the gym, within an hour you may feel tired and too lightheaded to complete your workout, or to do it well. If you plan to engage in running or other highly vigorous activity, remember that some forms of caffeine, coffee in particular, can lead to mild gastronomical distress, as can some bulky foods. So, you'd be wise to limit the amount of coffee, tea and soda that you drink for a number of reasons. Suppose you're an early bird, and your best time to work out is in the morning before you go to work. For quick energy, drink some juice upon rising and avoid coffee. Once you've completed your workout, have a more solid breakfast of whole-wheat cereal or toast and fruit to fuel your concentration for the morning's work. If you work out and eat too lightly, chances are you'll get ''the drowsies'' by 2 p.m., if not sooner. Keep in mind that finding the right combination of food and drink to energize your workout - whatever time of day you choose - may take some experimenting. It all depends upon your individual tastes and your metabolism. With a little patience, an open mind and a little creativity, you'll determine which foods suit you best.
You'll keep your motivation to exercise if you:
Have a glass of juice to boost your energy before a morning workout.
Eat a breakfast that includes whole grains and fruit or fruit juice.
Eat small, frequent small meals and snacks during the day to maintain your blood sugar.
Make sure to have a light, healthy snack an hour before your noon or after-work workout.
Stay hydrated, keeping a water bottle at your desk at work.
Limit - or eliminate - the amount of caffeine in your diet.
Water basics
Water is one of the most essential components of the human body, yet many people do not understand the importance of a well-hydrated body nor how much water is lost during the day.
Water regulates the body's temperature, cushions and protects vital organs, and aids the digestive system. And, because water composes more than half of the human body, it is impossible to sustain life for more than a week without it.
Water loss
Necessary to the healthy function of all internal organs, water must be consumed to replace the amount lost each day during basic activities. Water not only composes 75 percent of all muscle tissue and 25 percent of fatty tissue, it also acts within each cell to transport nutrients and dispel waste.
Water also regulates the body's temperature, allowing heat to evaporate from the body in the form of sweat. In one hour of exercise, the body can lose more than a quart of water, depending on exercise intensity and air temperature.
If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.
Dehydration
In a dehydrated state the body is unable to cool itself, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water the body will lack energy and muscles may develop cramps.
For regular exercisers maintaining a constant supply of water in the body is essential to performance. Dehydration leads to muscle fatigue and loss of coordination.
Even small amounts of water loss may hinder athletic performance. To prevent dehydration, exercisers must drink before, during and after the workout.
Fluid balance and replenishment
It is important to drink even before signs of thirst appear. Thirst is a signal that your body is already on the way to dehydration.
It is important to drink more than thirst demands and to continue to drink throughout the day.
One way to check your hydration level is to check the color of your urine. The color should be light to clear unless you are taking supplements, which will darken the color for several hours after consumption.
Water is the best fluid replenisher for all individuals, although sports drinks may replace lost electrolytes after high-intensity exercise exceeding 45 to 90 minutes.
And remember - not all fluid has to come from pure water. Other choices include fruits, juices, soups and vegetables. It is easy to prevent dehydration with pure, healthy, refreshing water, so drink up!
Hydration hints
Drink one to two cups of fluid at least one hour before the start of exercise.
Drink eight ounces of fluid 20 to 30 minutes prior to exercising.
Drink four to eight ounces of fluid every 10 to 15 minutes or so during exercise.
Drink an additional eight ounces of fluid within 30 minutes after exercising.
Drink two cups of fluid for every pound of body weight lost after exercise.
Both caffeine and alcohol can have a diuretic effect, so be sure to compensate for this additional water loss.
[此贴子已经被wawayu于2005-9-30 13:36:21编辑过]
Do you feel so exhausted that you just can't face the gym?
Your diet - rather than simple sloth - may be the problem.
If you tend to skip meals in an attempt to save calories, you may be robbing yourself of important fuel for your workout. While skipping meals may temporarily make your stomach feel flatter, doing so can also leave you feeling tired, irritable and unfocused.
Then you'll be tempted to forego your noontime workout, or go home, eat and stretch out on the couch in front of the TV after work.
If, however, you follow some simple, sensible dietary practices throughout your day, you'll get that workout done. And rather than feeling lightheaded and exhausted afterward, you'll be energized and refreshed.
Stay with feel-good foods
One key to staying motivated to exercise is to keep the amount of sugar in your blood - and thus, your energy level - stable. You can best do that by eating a series of small meals throughout the day - as many as five or six - that are composed of complex carbohydrates such as whole grain breads, beans and other vegetables, whole grain crackers and fruit.
If you plan ahead and make time for grocery shopping, you can easily pack some simple meals and snacks to take to work with you.
Eating complex carbohydrates helps keep your blood sugar stable because they are digested and absorbed slowly into the blood and don't require your pancreas to produce much insulin.
Refined carbohydrates, such as potato chips, doughnuts and cookies, are absorbed very quickly and trigger the pancreas to produce large amounts of insulin. So, while they may give you an initial boost, your energy will drop off quickly, and your mood will follow.
The amount of sugar in your blood is also related to the amount of serotonin in your brain. Serotonin is an important chemical called a neurotransmitter that helps to regulate mood.
If your level of serotonin is where it should be, you'll have a sense of well-being and confidence - and feel ready to tackle the treadmill. Should it drop, you may feel tired and depressed.
If you often experience a craving for carbs, this may be your brain's way of telling you it needs more serotonin.
Cut the caffeine
What about caffeine? Good question. Many athletes rely on caffeine for the initial kick it can provide.
Remember, though, that caffeine can also affect the amount of insulin, and thus, sugar, in your blood. Further, it can cause dehydration, which can also sap your energy.
While drinking a caffeinated beverage may help get you to the gym, within an hour you may feel tired and too lightheaded to complete your workout, or to do it well.
If you plan to engage in running or other highly vigorous activity, remember that some forms of caffeine, coffee in particular, can lead to mild gastronomical distress, as can some bulky foods.
So, you'd be wise to limit the amount of coffee, tea and soda that you drink for a number of reasons.
Suppose you're an early bird, and your best time to work out is in the morning before you go to work. For quick energy, drink some juice upon rising and avoid coffee.
Once you've completed your workout, have a more solid breakfast of whole-wheat cereal or toast and fruit to fuel your concentration for the morning's work. If you work out and eat too lightly, chances are you'll get ''the drowsies'' by 2 p.m., if not sooner.
Keep in mind that finding the right combination of food and drink to energize your workout - whatever time of day you choose - may take some experimenting. It all depends upon your individual tastes and your metabolism.
With a little patience, an open mind and a little creativity, you'll determine which foods suit you best.
You'll keep your motivation to exercise if you:
Have a glass of juice to boost your energy before a morning workout.
Eat a breakfast that includes whole grains and fruit or fruit juice.
Eat small, frequent small meals and snacks during the day to maintain your blood sugar.
Make sure to have a light, healthy snack an hour before your noon or after-work workout.
Stay hydrated, keeping a water bottle at your desk at work.
Limit - or eliminate - the amount of caffeine in your diet.
[此贴子已经被作者于2005-9-30 13:34:05编辑过]
偶每天喝5－10杯水，每杯大约0。5磅。吃2－3个水果，还行吧？
2. Eat Well to Stay Motivated and Energized Do you have trouble exercising at noon or after work even though you're truly committed to exercise and it's the only time you have to work out?
Do you feel so exhausted that you just can't face the gym?
Your diet - rather than simple sloth - may be the problem.
If you tend to skip meals in an attempt to save calories, you may be robbing yourself of important fuel for your workout. While skipping meals may temporarily make your stomach feel flatter, doing so can also leave you feeling tired, irritable and unfocused.
Then you'll be tempted to forego your noontime workout, or go home, eat and stretch out on the couch in front of the TV after work.
If, however, you follow some simple, sensible dietary practices throughout your day, you'll get that workout done. And rather than feeling lightheaded and exhausted afterward, you'll be energized and refreshed.
Stay with feel-good foods
One key to staying motivated to exercise is to keep the amount of sugar in your blood - and thus, your energy level - stable. You can best do that by eating a series of small meals throughout the day - as many as five or six - that are composed of complex carbohydrates such as whole grain breads, beans and other vegetables, whole grain crackers and fruit.
If you plan ahead and make time for grocery shopping, you can easily pack some simple meals and snacks to take to work with you.
Eating complex carbohydrates helps keep your blood sugar stable because they are digested and absorbed slowly into the blood and don't require your pancreas to produce much insulin.
Refined carbohydrates, such as potato chips, doughnuts and cookies, are absorbed very quickly and trigger the pancreas to produce large amounts of insulin. So, while they may give you an initial boost, your energy will drop off quickly, and your mood will follow.
The amount of sugar in your blood is also related to the amount of serotonin in your brain. Serotonin is an important chemical called a neurotransmitter that helps to regulate mood.
If your level of serotonin is where it should be, you'll have a sense of well-being and confidence - and feel ready to tackle the treadmill. Should it drop, you may feel tired and depressed.
If you often experience a craving for carbs, this may be your brain's way of telling you it needs more serotonin.
Cut the caffeine
What about caffeine? Good question. Many athletes rely on caffeine for the initial kick it can provide.
Remember, though, that caffeine can also affect the amount of insulin, and thus, sugar, in your blood. Further, it can cause dehydration, which can also sap your energy.
While drinking a caffeinated beverage may help get you to the gym, within an hour you may feel tired and too lightheaded to complete your workout, or to do it well.
If you plan to engage in running or other highly vigorous activity, remember that some forms of caffeine, coffee in particular, can lead to mild gastronomical distress, as can some bulky foods.
So, you'd be wise to limit the amount of coffee, tea and soda that you drink for a number of reasons.
Suppose you're an early bird, and your best time to work out is in the morning before you go to work. For quick energy, drink some juice upon rising and avoid coffee.
Once you've completed your workout, have a more solid breakfast of whole-wheat cereal or toast and fruit to fuel your concentration for the morning's work. If you work out and eat too lightly, chances are you'll get ''the drowsies'' by 2 p.m., if not sooner.
Keep in mind that finding the right combination of food and drink to energize your workout - whatever time of day you choose - may take some experimenting. It all depends upon your individual tastes and your metabolism.
With a little patience, an open mind and a little creativity, you'll determine which foods suit you best.
You'll keep your motivation to exercise if you:
Have a glass of juice to boost your energy before a morning workout.
Eat a breakfast that includes whole grains and fruit or fruit juice.
Eat small, frequent small meals and snacks during the day to maintain your blood sugar.
Make sure to have a light, healthy snack an hour before your noon or after-work workout.
Stay hydrated, keeping a water bottle at your desk at work.
Limit - or eliminate - the amount of caffeine in your diet.
呵呵，偶打算贴菜了。