Have you ever heard the phrase “8 cups a day?” Most who make this comment are referring to their daily water intake. However having 8 cups a day may not be enough for your body’s health.
How much water do you need?
According to the Institute of Medicine women need approximately 11 cups of water and men need 15 cups of water each day. And that is BEFORE you add exercise into the mix. When you exercise your body loses water as you sweat. As a result you should drink an additional 4 to 8 ounces of water for every 15 minutes you exercise depending on the intensity of your workout (according to Livestrong.com). Translation: I should be drinking approximately 13 cups daily as a woman who works out somewhat intensely for 30 minutes a day. That is definitely more than the common 8 cups as was once assumed. If you like a little more mathematical approach try this equation suggested by My Food Diary to figure out your expected daily intake:
0.5 ounces x body weight in pounds = daily water intake needed in ounces
Why does our body need so much water?
Approximately 60 percent of our body weight is water which is why our weight can fluctuate so drastically from one day to the next or even one hour to the next. Water not only acts as your body’s cooling agent, but also as a lubricant for muscles and joints, an aid in digestion, and a body cleanser.
By not drinking enough water you put your body at risk for dehydration which can cause dizziness, diarrhea, and more. Anytime you feel thirsty your body is telling you that you are not drinking enough water and are already behind in the daily water intake your body needs to stay hydrated.
Can I meet my water intake by consuming something other than water?
In addition to drinking water you can get some of your liquid intake via fruits, vegetables, unsweetened teas, and sports drinks as long as these items make up a very small percentage of your overall liquid consumption. That said, nothing is as good for your body as plain ‘ol water. My tip: Get a water bottle you like and some rubberbands. Each time you fill up your water bottle put a rubberband around your bottle. That way, at the end of the day all you have to do is count your rubberbands, multiply them by the number of ounces in your bottle and you know how much water you drank.
This Week’s Healthy Habit Goal: DRINK MORE WATER!
|Me running the Inaugural Hot Mama’s Run
in Edmond, OK
Straggling to Strong Challenge Update
Week 3’s Goals
I did it! I finished my 5k race! I have a lovely sunburn to prove it. And, to top it off I made my goal…less than 37 minutes. I know it’s nothing to brag about time-wise but getting my distance back up after having Teacup has been a real challenge so I’m excited to say I finished. The next step will be to increase my speed and endurance.
As far as my other goals, life just seemed to kind of get in the way this week with lots of deadlines. As such, I did not do a great job tracking my calories or sticking to a good evening and morning schedule. This week I hope will be much better. The lack of calorie tracking and slower exercise pace of race week definitely had its toll on my weight loss this week but I still lost weight so I’ll take it.
- Complete Week 9 C25K program
- Complete 7 Weeks to Fitness Prep Week 3.
- Get up consistently by 5:30 a.m. so I have plenty of time to complete my morning routine before the girls wake up.
- Start my bedtime routine at 9 p.m. so that my lights are out by 9:30 p.m.
- Complete my 5K race.
Pounds lost this week: .5 lbs.
Total Pounds lost: 4.5 lbs.
Monday: Not waking up on time can put your whole day in a funk.
Tuesday: When out running errands, don’t forget your water bottle. Your body can easily mistake thirst for hunger.
Wednesday: Calorie tracking is important but it isn’t everything. Remember to enjoy time with your friends and family too.
Thursday: When life gets crazy what’s one of the first things to go in regards to health? For me, it’s calorie tracking and sleep. I need to improve both next week.
Friday: Make a point to do something physical with your kids daily. It helps to keep you more fit and teaches them positive habits too.
Saturday: Naps are wonderful inventions. 😉
Sunday: If you run a race in the afternoon hours, drink extra water and wear sunscreen. I didn’t do either and paid for it dearly.
This Week’s Goals
- Complete Week 1 5k Training Plan for Intermediate Runners
- Complete 7 Weeks to Fitness Week 1
- Get up consistently by 5:30 a.m. so I have plenty of time to complete my morning routine before the girls wake up
- Drink 104 ounces of water daily.
- Track calories on My Fitness Pal.
Did any of you make it your goal to get more sleep last week? How did it go? What’s your plan of action this week?
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