Water is one of the most important components of the human body. Making up almost 2/3 of the body, water assists nearly every part of the body in functioning efficiently. Just to give you an idea of how important water is to our health, consider this: our blood is made up of 92% water, and our brains and muscles are each made up of 75% water. Water plays a critical role in regulating body temperature, cushioning and protecting joints and vital organs, delivering nutrients and oxygen to all the cells in the body, and removing waste from the body.

For athletes and individuals who exercise regularly, staying sufficiently hydrated is also critical to exercise performance. The body can lose more than a quart of water in one hour of exercise, and if there is not enough water for the body to cool down through perspiration, dehydration occurs. Exercising while in a dehydrated state can result in exhaustion, muscle fatigue, loss of coordination, heat exhaustion, and in more extreme cases, heat stroke.

The Food and Nutrition Board recommends that women consume 91 ounces of water daily, and that men consume 125 ounces daily, with approximately 80% of your daily intake coming from beverages, and 20% through food.¹ People who exercise regularly need even more, especially if they are working out in warm to hot weather. Women typically do not require as much hydration as men due to smaller body size, slower perspiration rates and electrolyte loss, and lower metabolic rates during exercise.

However, the rate at which individuals sweat and dehydrate varies depending on length and intensity of exercise, altitude, and temperature. There are two simple methods that will help you determine your individual hydration needs. First, monitor your urine. You should have a large amount, and urine should be pale (unless you are taking vitamins or other supplements, which can darken the color of urine for several hours). Dark, concentrated urine generally means you are dehydrated. Second, weigh yourself before and after exercise. Drink 16 to 24 ounces of water for every pound lost after a workout.

To ensure that you are properly hydrated for your workout, be sure to consume an adequate amount of fluids 24 hours before you exercise. You should also prehydrate with 17 to 20 ounces of water at least two hours before exercising, and drink 7 to 10 ounces of fluids every 10 to 20 minutes during your workout. And as stated, after completing a workout, consume 16 to 24 ounces of water for every pound of weight lost to help your body recover and rehydrate for your next workout.²

Though water is generally the best fluid replenisher for most individuals, if you are engaging in high-intensity exercise for longer than 45-60 minutes, sports drinks containing sodium can help to replace electrolytes lost during your workout faster than water. Individuals who sweat profusely during a workout or who have a high amount of sodium in their sweat (evidenced by salt stains or rings on your workout clothes) may also want to opt for sports drinks, and monitor their diet to make sure they consume enough sodium.

References:
1. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2004) National Academy of Sciences. Institute of Medicine. Food and Nutrition Board. http://www.nal.usda.gov/fnic/DRI//DRI_Water/73-185.pdf
2. Casa DJ, et al. National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes. J Athl Train 2000;35(2):212-24.

There has long been a common misconception that women who engage in strength training will develop bulky muscles. However, thanks to ever-growing research reporting the benefits of working out with weights, women have begun incorporating resistance training into their workouts.

How our body responds to exercise and how we build muscle has less to with gender than it does our genetic makeup. Our DNA makeup determines what kind of muscle fibers we have and how they are distributed, our ratio of testosterone to estrogen, where we store body fat, and our body type. Body type plays a significant role in how you build muscle, and knowing how your body type responds to strength training can help you tailor your workout to maximize benefits.

Women generally fit into one of three body classifications, or are a combination of body types. Ectomorphs have slim, linear bodies, whereas endomorphs have rounded bodies and a tendency to have excess body fat, and mesomorphs have a more muscular build. Mesomorphs generally tend to build muscle mass faster from strength training than ectomorphs and endomorphs. In fact, ectomorphs are less likely to build muscle mass, but will gain strength from working with weights. Endomorphs generally need to decrease their body fat to notice a difference in shape or size resulting from strength training.

To gain strength, work with heavier weights and do fewer reps. If your goal is to tone, use lighter weights and increase the number of reps. And here’s an encouraging tidbit: According to the American Council on Exercise, most women will experience a 20-40% increase in muscle strength after several months of resistance training. So don’t be afraid to add some weights to your workout!

How many times have you been gung ho about starting a new workout program, only to lose motivation and quit after you start getting bored with your routine or don’t see fast results? Staying motivated is one of the biggest challenges to sticking with a workout routine. Below are some helpful tips to keep you motivated and on track towards achieving your fitness goals.

Set clear, realistic goals. Start with short-term goals, such as jogging for 20 minutes three times a week, or taking a walk during your lunch hour. The key is to make your goals realistic and achievable for you. Unrealistic goals can sabotage your efforts, leaving you feeling discouraged and unmotivated to continue if you don’t achieve them. Once you begin achieving your short-term goals, start setting long-term goals, such as dropping 10% of your body weight, or completing a 10k run.

Keep a journal. Track your progress by logging your goals, details of each workout, and how you feel after each workout. A visual reminder of how much effort you’ve put in and how far you’ve come towards reaching your goals will encourage you to stay on track.

Reward yourself. Be proud of your accomplishments, and reward yourself when you achieve one of your long-term goals. Your reward can be something fitness related such as a new exercise outfit or sneakers, or just something fun, like a new book or cd.

Make it fun. Select activities you enjoy when working out. If you don’t enjoy it, you won’t keep at it. It’s that simple.

Add variety. Going through the same workout routine can get boring and tedious very quickly. Spice up your fitness regimen by alternating different activities. Also try switching up your workout environment — if you usually use the treadmill or stationary bike at the gym, try running or biking outside when the weather is nice.

Buddy up. Working out with a partner or group can be a great source of encouragement and motivation. A little friendly competition can also help you push yourself harder. The social interaction will make exercising less tedious, and make the time go by faster. And you’re more likely to show up to your workout if you know someone else is expecting you.

Shout it from the rooftops. Tell all your family and friends that you’ve started an exercise program, and tell them what your goals are. It will give you a sense of accountability as people ask you how your workout regimen is going.

Remind yourself how great you feel after a workout. In addition to the sense of accomplishment you’ll feel from sticking with your fitness plan, remember that you are also improving your health. Additionally, exercise releases endorphins, which can help to improve your mood!

Just show up. They say that 80% of success is just showing up. Even if you’re tired, sore, or just not in the mood to exercise, showing up and doing even a little bit of exercise is better than doing nothing.

Always remember that before you begin any diet or exercise program you should consult your physician.

Statistics show that the number of people who are overweight is on the rise in America, both in children and adults. According to the American Heart Association, 9 million children and adolescents between the ages of 6 and 19 are overweight or obese, and a staggering 142 million adults age 20 and older are either overweight or obese.1,2

With schedules that are often jam-packed juggling work, family engagements, household duties and social commitments, it can be hard to find time to get in a good workout. Engaging in physical activity as a family is a great way to share some quality family time while also keeping everyone in the family healthy and fit. It’s also an opportunity for you to forget about the stresses of daily life and unleash your inner child. So choose an activity you all enjoy, and get moving!

Here are some fun ideas to help get you started:
• Turn up the tunes and bust a move with a family dance off. Dancing not only releases mood-enhancing endorphins, but is also a great form of exercise. Teach your kids some moves from when you were growing up — Cabbage Patch anyone? Each family member can create their own dance routine to teach to the rest of the family, or hold a contest for the best routine!
• Turn household chores into a contest. Who doesn’t enjoy a little friendly competition? Have some fun and take care of mundane household chores in one shot with a household Olympics competition. Who can vacuum a room the fastest? Who can rake the most leaves in 2 minutes?
• Go for a walk together. To keep things interesting, let a different family member choose your path for each walk. Take the opportunity to explore your surroundings, discover various forms of plant life, or just take the time to chat and catch up on each other’s day.
• Play a game of tag. When was the last time you ran until you were out of breath, just for fun? Relive this classic game from your childhood, and enjoy the simple pleasure of running without focusing on how far you’ve run or how many calories you’ve burned.
• Take up a sport. Sports are a great way to stay in shape, and the options are virtually limitless. Shoot around the basketball court at the park, go for a swim at the local pool, play a match of tennis, go ice skating, or invite some friends to the park and play a game of softball.
• Coach your child’s sports team. Not only will you have a chance to bond with your child and teach them important life lessons about teamwork and good sportsmanship, but you’ll also get a good workout running after a group of kids.
• Join a class together. Many community centers and local organizations offer classes that are open to multiple age groups, from yoga to martial arts. So pick an activity you’ll all enjoy and learn together!

References:
1. NHANES [2003-2004], NCHS; JAMA 2006;295:1549-55.
2. NHANES [2001-2004], NCHS. Health, United States, 2006.

Sometimes just getting to the gym feels like half the battle. Make sure you’re fueling your body with food that will energize you while you’re there.

Between work and play, your energy may not always be where you need it to be to put in a charged session at the gym, on the track or wherever you’re working out. Your diet can make a huge impact on your energy.

Most people go right for the caffeine when they need an energy boost. In the long run, this will only wear you out faster. This is because caffeine affects the amount of insulin your body produces, spiking your blood sugar and then causing a “crash” in your energy level shortly after. It can also cause dehydration.

You want to go for foods that contain complex carbohydrates—like vegetables, fruits, whole grain products and beans. Because they are digested and absorbed slowly into your body, they keep your blood sugar and energy levels up and stable without the crash. Eat around five to six meals a day with these kinds of foods and watch the quality of your energy improve.

Sugary foods and other simple carbs also give you that “quick fix” you get from caffeine, but you’re still going to get the crash if that’s what you’re fueling yourself with. Again, stick with complex carbs several times a day.

By Thane Slagowski, Vice President, Product Development & Quality for Twinlab.

I am a great believer in the power of exercise to help you sleep better; the better you sleep the more energy you will have for exercise.

You can learn a lot about energy and sleep by observing nature. I have a hyperactive puppy (a French bulldog named Yoda) who loves to chew on socks and is often caught stealing flip flops. To protect my family’s shoes and socks from doggy slobber, we take him on a walk each day. After the walk, Yoda is mellow and goes out like a light. In parallel, I doubt construction workers have a hard time falling asleep. Why not apply this same principle to your sleep and exercise routines?

Sleep can be the perfect supplement to your exercise routine. Research shows that the release of growth hormones peaks during deep sleep, while at the same time blood flow to muscles increases and your metabolic rate slows. All this is the perfect formula for the repair and growth of muscle tissue. ¹

From personal experience, you’ve probably seen many of the other benefits of a good sleep routine, including mood stabilization and increased learning and memory functions. Leptin, an appetite-regulating hormone, is also directly influenced by your sleep routine. You may have a bigger appetite if you don’t get enough sleep, because leptin levels drop and increase appetite.²

Suffer from insomnia? Studies indicate that exercise—especially morning exercise—will help you sleep better.³ An hour of stretching and walking daily can help relieve many sleep problems that often stem from the stresses of regular life.

Exercise at least four hours a week and remember that any exercise is better than none, regardless of the time of day. You should note, though, that exercising right before heading to bed can lead to difficulty sleeping. It is recommended that you exercise at least three hours before going to bed, to give your body enough time to cool off. A lowered body temperature is needed for sleep onset. In order to support vigorous exercise, a positive energy balance from sleep is critical.⁴

So remember, to help your mind and body regenerate, reduce stress, be more alert and reach your fitness goals, get at least six to seven hours of sleep each night.

<sup>1. McManus, Mark. “How to Sleep Your Way to Big Muscles.” Retrieved December 10, 2008, from http://www.musclehack.com/how-to-sleep-your-way-to-big-muscles/
2. Plotnick, Rachel. “Diet, Exercise, Sleep! The Path to a Healthier Lifestyle.” National Sleep Association. Retrieved December 10, 2008, from http://sleepfoundation.org/article/sleep-topics/diet-exercise-and-sleep
3. American Academy of Sleep Medicine (2008, June 12). Moderate Exercise Can Improve Sleep Quality Of Insomnia Patients. ScienceDaily. Retrieved December 4, 2008, from http://www.sciencedaily.com/releases/2008/06/080611071129.htm
4. Ibid.</sup>

Participating in regular physical activities such as sports is a key component of a healthy lifestyle. Current research indicates that exercise and involvement in sports can help you lose weight, stay healthy and even improve your mental state. However, participation in any sport or physical activity also carries the potential for injury in children and adults.

Before you or your children participate in any exercise or sport, make sure you take the necessary precautions to prevent injuries. Here are some easy steps you can take to prevent the most common injuries.

Warming-Up
It is important that you do some type of aerobic exercise prior to participating in your sport of choice. A proper warm-up will increase the flow of blood and oxygen to your muscles, which heats the muscle tissue. Warm muscles are less prone to become strained and irritated.

Tips for Warming Up
Start slowly - Begin at a slow pace and ease into your warm-up routine. Walking slowly and moving your arms a little is a great way to start your warm-up. If you're more advanced, take a brisk walk before running, do some jumping jacks before playing tennis, etc.
Allow enough time - Spend approximately five to fifteen minutes warming up your body and muscles. Do anything that feels right for your body, as long as it increases your heart rate and blood flow.
Follow with stretching - After you have increased the blood flow to your muscles make sure you adequately stretch them by following the next set of tips.

Stretching
Once you've completed your warm-up, it's critical that you stretch all of the muscles that you will be using. Stretching actually lengthens your muscles, making them less prone to injury.

Tips for Stretching
Avoid pain - Never hold a painful stretch. Stretch a particular muscle just to the point below where you feel pain. If you do feel pain, back off a little and hold the stretch at that point. It should feel slightly uncomfortable, but not painful. Ease into your stretches slowly and gently before holding.
Hold your stretch - Hold your stretches for approximately 30 seconds to one minute. It takes time to lengthen muscle tissue safely.
Stretch appropriate muscles - It's a good to idea to stretch as many muscles as possible. However, make sure you focus on the muscles and range of motion that you will be using during your sport activity. For example, if you will be playing soccer, focus on your leg muscles.
Never bounce - Bouncing during a stretch can injure your muscles. Simply hold the stretch in one place for at least 30 seconds.
Cooling Down
After you have participated in your sport, you should stretch the muscles that you just worked. Muscles have a tendency to tighten during aerobic exercise, so stretching after you have exercised will leave your muscles more flexible and limber and less prone to injury.

Don't Overdo It
While sports and exercise can be both fun and healthy, don't overdo it. Listen to your body. When you feel pain, stop. When you're gasping for breath, stop. If you want to increase the amount of time you spend exercising or participating in a sport, increase the time gradually by approximately 10 percent per week.

Play It Safe
Being safe and understanding the rules of the sport are particularly important for children and adolescents. Make sure you and your children follow these guidelines to prevent any minor or serious sports injuries.
Wear Protective Equipment - This will vary depending on your sport of choice. If you're playing soccer, wear shin guards, if you're playing football, wear a helmet, etc.
Understand the Equipment - If your sport requires using different items, make sure you know how they function. For example, when skiing, know what size skis you should use and how to adjust the settings.
Select the Proper Shoes - Wear appropriate shoes for your sport or activity and replace them when they're worn or damaged.
Take Lessons - If you don't completely understand your sport, take lessons or ask an expert for advice. Using proper form can help to prevent many "overuse" sports injuries.
Strengthen Your Muscles
Strengthening your muscles will increase your muscle strength and mass and help to protect your joints, tendons and ligaments when you participate in many of the aerobic sports activities. Sit-ups, leg lifts and push-ups are a great way to start strengthening your muscles. Start slowly and gradually and consult a professional to know what level of strength training is appropriate for your body.