Adequate hydration is important to all - especially when exercising. But can we drink too much in our efforts to avoid dehydration.
In the past few years studies have shown that many of us don't drink enough water for good health. Along with general healthy eating recommendations, most health promoters have urged us all to drink more water, particularly whilst exercising. The message has been strong - avoid dehydration.
However, there is a different story emerging, especially amongst people who exercise. According to researchers almost as many exercisers are putting their health at risk by over-consuming water as drinking too little.
Drinking water at every opportunity can cause serious problems, such as hyponatraemia or water intoxication. As the water content of the blood increases, the salt content is diluted. Consequently the amount of salt available to body tissues decreases, which can lead to problems with brain, heart and muscle function.
Initial symptoms of over-hydration include dizziness, nausea, apathy and confusion. However these symptoms are also associated with dehydration - so it's important to be aware of how much you are drinking.
Is there cause for alarm? The British Dietetic Association guidelines state that an average adult should consume 2.5 litres of water per day. This intake needs to be increased during periods of hot weather or during and after periods of physical activity.
You can get your daily water requirements from sources other than pure water - your cup of tea counts! Water is the main ingredient of all drinks – carbonated drinks and still drinks, fruit juices and fruit and vegetables all have a high water content.
This chart is courtesy of the ISSA www.issaonline.com
Recommended Water Intake:
Step 1 Select an appropriate need factor.
Need Factors
0.5 -- Sedentary no sports or training
0.6 -- Jogger or light fitness training
0.7 -- Sports participation or moderate training 3 times a week
0.8 -- Moderate daily weight training or aerobic training
0.9 -- Heavy weight training daily
1.0 -- Heavy weight training daily plus sports training or "2-a-day" training
Step 2 Multiply weight (in pounds) by the appropriate need factor to arrive at the recommended water intake in ounces per day.
Example 1 120 pounds x 0.6 = 72 ounces per day
Example 2 200 pounds x 0.7 =140 ounces per day
We recommend that you drink water eight to twelve times per day.
Example 1 72 ounces per day divided by 10 glasses = 7.2 ounces per glass
Example 2 140 ounces per day divided by 12 glasses = 11.7 ounces per glass
Aries (March 21- April 20) Your Horoscope by Susan Miller: Home decorating is back on your front burner, as it was in the autumn, and you're all excited about instituting your plan. The difference is now you'll be ready to get down to brass tacks. With delays and obstacles no longer a factor, you'll see an open path and take it. Mars, your guardian planet, will finally be moving at full throttle from March 4 to May 9, your most energetic window of opportunity. Get your new home selected and furniture ordered during this phase, and you'll be ready to enjoy your space fully by the new moon, July 2. The start of July would be an ideal move-in date, but only if you do all the preparations now and through early May. In the first week of March, Mars will be not opposed to Pluto, so it will be clear that your boss assumes you have no private life nor need one. He feels you should give all your time and energy to your work. Hearing this may be the last straw in a long line of problems you've faced with your current job, and could finally make you pick up the phone and accept an interview with another firm. Happily, with Jupiter in fine angle to the Sun on March 6, you will get a terrific reception and leave the new prospective employer with a good impression. If your present job is where your heart lies, it may be that this domineering boss will calm down after the pressure of the moment disperses. See how you feel. In the third week, at the full moon March 21, a key relationship is about to reach critical mass and a decision will be required, but you may be the last one to see this coming. Again you may feel pressured by a pushy boss, client, or even a family member (parent, mate, or other close kin), who will leave you feeling tense and deficient in some way. Something about this episode will be jarring and upsetting. You will see this person's hidden agenda, so what you decide to do now that you have full information will be up to you. With the full moon falling in a critical degree (one degree, Libra) this episode seems to have ramifications, not only for your relationship, but on the job, too. You may get to the point that you need to say something - even quit or move out. One thing is certain; you won't sit and suffer silently. This all comes down Friday evening, March 21, and continues over the weekend, March 22-23. You will be in action mode, not in a "let's talk it out" mode. All I can say is that if someone pushes you too hard, they will be sorry! Singles will have luck this month in finding and maintaining love. If you hope to meet someone new, circulate when Uranus and the Sun join forces on Saturday, March 8. A blind date scheduled for that day is sure to bring a better-than-anticipated result. You might meet on the Internet, because with Uranus involved, there would be a digital element to your meeting. On the other hand, you may simply meet at Best Buy or the Apple store - or any place that sells electronics. Sounds like you'd have lots in common - enjoy the month! Look for love and it'll find you: March 8 Work on a home improvement plan: March 4 - May 9 Overcome fears about parenthood: March 21
