Do you drink enough water?

Overview

You may have heard that you should aim to drink eight 8-ounce glasses of water per day. How much you should actually drink is more individualized than you might think. The Institute of Medicine (IOM) currently recommends that men should drink at least 104 ounces of water per day, which is 13 cups. They say women should drink at least 72 ounces, which is 9 cups. Even still, the answer to exactly how much water you should drink isn’t so simple.

RECOMMENDATIONS

Water Recommendations

While the eight glasses rule is a good start, it isn’t based on solid, well-researched information. Your body weight is made up of 60 percent water. Every system in your body needs water to function. Your recommended intake is based on factors including your sex, age, activity level, and others, such as if you’re pregnant or breastfeeding.

Adults

The current IOM recommendation for people ages 19 and older is around 3.7 liters for men and 2.7 liters for women. This is your overall fluid intake per day, including anything you eat or drink containing water in it, like fruits or vegetables.

Of this total, men should drink around 13 cups from beverages. For women, it’s 9 cups.

Children

Recommendations for kids have a lot to do with age. Girls and boys between ages 4 and 8 years should drink 40 ounces per day, or five cups. This amount increases to 56 to 64 ounces, or 7 to 8 cups, by ages 9 to 13 years. For ages 14 to 18, the recommended water intake is 64 to 88 ounces, or 8 to 11 cups.

Women of reproductive age

If you’re pregnant or breastfeeding, your recommendations change. Pregnant women of all ages should aim to get 80 ounces, or ten 8-ounce glasses of water each day. Breastfeeding women may need to up their total water intake to 104 ounces, or 13 cups.

Demographic Daily recommended amount of water (from drinks)
children 4–8 years old 5 cups, or 40 total ounces
children 9–13 years old 7–8 cups, or 56–64 total ounces
children 14–18 years old 8–11 cups, or 64–88 total ounces
men, 19 years and older 13 cups, or 104 total ounces
women, 19 years and older 9 cups, or 72 total ounces
pregnant women 10 cups, or 80 total ounces
breastfeeding women 13 cups, or 104 total ounces
Other considerations

You may also need to drink more water if you live in a hot climate, exercise often, or have a fever, diarrhea, or vomiting.

Add an additional 1.5 to 2.5 cups of water each day if you exercise. You may need to add even more if you work out for longer than an hour.
You may need more water if you live in a hot climate.
If you live at an elevation greater than 8,200 feet above sea level, you may also need to drink more.
When you have a fever, vomiting, or diarrhea, your body loses more fluids than usual, so drink more water. Your doctor may even suggest adding drinks with electrolytes to keep your electrolyte balance more stable.
BENEFITS

Why do you need water?

Water is important for most processes your body goes through in a day. When you drink water, you replenish your stores. Without enough water, your body and its organs can’t function properly.

Benefits of drinking water include:

keeping your body temperature within a normal range
lubricating and cushioning your joints
protecting your spine and other tissues
helping you eliminate waste through urine, sweat, and bowel movements
Drinking enough water can also help you look your best. For example, water keeps your skin looking healthy. Skin is your body’s largest organ. When you drink plenty of water, you keep it healthy and hydrated. And because water contains zero calories, water can be an excellent tool for managing your weight, as well.

Risks

There are risks of drinking too little or too much water.

Dehydration

Your body is constantly using and losing fluids through actions like sweating and urinating. Dehydration happens when your body loses more water or fluid than it takes in.

Symptoms of dehydration can range from being extremely thirsty to feeling fatigued. You may also notice you aren’t urinating as frequently or that your urine is dark. In children, dehydration may cause a dry mouth and tongue, lack of tears while crying, and fewer wet diapers than usual.

Dehydration may lead to:

confusion or unclear thinking
mood changes
overheating
constipation
kidney stone formation
shock
Mild dehydration may be treated by drinking more water and other fluids. If you have severe dehydration, you may need treatment at the hospital. Your doctor will likely give you intravenous (IV) fluids and salts until your symptoms go away.

Hyponatremia

Drinking too much water may be dangerous to your health as well. When you drink too much, the extra water can dilute the electrolytes in your blood. Your sodium levels decrease and can lead to what is called hyponatremia.

Symptoms include:

confusion
headache
fatigue
nausea or vomiting
irritability
muscle spasms, cramps, or weakness
seizures
coma
Water intoxication hyponatremia is uncommon. People with a smaller build and children are at a higher risk of developing this condition. So are active people, like marathon runners, who drink large quantities of water in a short period of time. If you may be at risk due to drinking large quantities of water for exercise, consider drinking a sports drink that contains sodium and other electrolytes to help replenish the electrolytes you lose through sweating.

Staying hydrated goes beyond just the water you drink. Foods make up around 20 percent of your total fluid requirements each day. Along with drinking your 9 to 13 daily cups of water, try to eat lots of fruits and vegetables.

Some foods with high water content include:

watermelon
spinach
cucumbers
green peppers
berries
cauliflower
radishes
celery
TIPS

You may be able to meet your water intake goal by drinking when you are thirsty and with your meals. If you need some extra help consuming enough water, check out these tips for drinking more:

Try carrying a water bottle with you wherever you go, including around the office, at the gym, and even on road trips.
Focus on fluids. You don’t have to drink plain water to meet your hydration needs. Other good sources of fluid include milk, pure fruit juices, tea, and broth.
Skip sugary drinks. While you can get fluid from soda, juice, and alcohol, these beverages have high calorie contents. It’s still smart to choose water whenever possible.
Drink water while out to eat. Drink a glass of water instead of ordering another beverage. You can save some cash and lower the total calories of your meal, too.
Add some flair to your water by squeezing in fresh lemon or lime juice.
If you’re working out hard, consider drinking a sports drink that has electrolytes to help replace the ones you lose through sweating.

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Less than 2% of your day to get FIT

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That’s because a 20-minute Impulse workout consists of up to 50,000 muscle contractions, including the deep stabilizing muscles as well. More than 20 minutes Impulse workout would lead in overtraining and will exhaust your muscles completely.

 

Why is Impulse Training much more effective than conventional Weight training? 

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Be gentle on your joints with EMS Training…

The EMS full-body workout activates over 90% of the muscles fibers at the same time during each contraction! As oppose to conventional weight training, deeper muscles are demanded, as well. That enhances intra- and intercellular coordination. Therefore, the training produces an effect much more rapidly and effectively than conventional weight training. The training effect with EMS training can be up 18 times better than with conventional weight training.  So why using heavy weights? no need!

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Why is EMS (Impulse) Training so efficient?

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What is EMS training?

EMS stands for Electric Muscle Stimulation. Technically, EMS is a total body workout with body current. In this context, it might be helpful to know that our muscles contract through electric impulses (bioelectronics) in normal state. The EMS training makes use of this effect. By employing hardly noticeable external electro impulses, the natural effect is additionally intensified and an effective training can be achieved.

What are the benefits of EMS?

EMS training is in gyms, wellness and beauty centers, as well as in competitive sport, rehabilitation and medicine. Elite athletes use EMS in addition to their training in order to improve their strength and speed. Physical therapists make use of EMS for joint-sparing muscle formation and for targeted back exercises. Personal trainers, gyms and beauty centers concentrate on the fitness and beauty aspects: body  shaping through muscle formation and catabolism of fat, stimulation of metabolism and tightening of connective tissue.

Can you do EMS training in the long term?

Yes. You should workout in long term and as regularly as with conventional training. The strength of the muscles can only be maintained by training regularly. If you do not workout over an extended period of time, the muscles will be reduced to the original status. Just like with conventional strength training.

Why is the EMS training much more effective tha conventional weight training?

The EMS full-body workout activates over 90% of the muscles fibers at the same time during each contraction! As oppose to conventional weight training, deeper muscles are demanded, as well. That enhances intra- and intercellular coordination. Therefore, the training produces an effect much more rapidly and effectively than conventional weight training. The training effect with EMS training can be up 18 times better than with conventional weight training. 

Is stimulation current dangerous?

No. Training or therapy using low-frequency current stimulation is not dangerous. Why? Our muscles work constantly. During this process, small intrinsic electric pulses initiate every movement. During the training with current stimulation, this pulse is simply fortified by the additional pulse from outside. Therefore, the impulse does not seem foreign to the body.

What special requirements do I need to use ESM?

You do not need any special requirements in particular. Every healthy person can make effective use of EMS.  Just in specific cases of pre-existing conditions or acute sickness, which exclude heavier physical loads or sport, doing EMS training is not allowed. That includes acute febrile diseases or the wearing of a cardiac pacemaker etc. All possible contrary indicators will be excluded in a personal conversation prior to the training.

How much time can I save with EMS?

Leisure time is valuable – too valuable to spend it with time-consuming and ineffective training sessions. JustFit combines the aspect of time saving with sporting balance without any compromises. Only one 20-minute training session a week is sufficient for feeling a clear success in a few weeks 

What benefits does the EMS full-body workout offer?

While the muscle works, the local congestion is intensively stimulated. The increased blood flow has a positive effect on the skin, the body is toned and cellulite can be reduced effectively. After the training, you will feel relaxed and refreshed. EMS training also improves the physical performance: you feel more flexible, healthier, and you tire less quickly. Compared to conventional training, EMS offers the advantages of an intense workout in much less time.

Can I lose weight with EMS?

Yes. In the first phase of the training, you will lose centimeters and in the second phase, fat depots are attacked. You will also burn more calories in everyday life because of the increased muscle activity, which means that the energy consumption increases. Thus, the training success is amplified and in addition girth and weight are reduced. EMS training is a perfect complement to a dietary change in order to support weight- and girth loss effectively.

When can I see results?

You already feel vitalized after the first training session. Visible success, such as a better posture usually adjusts within few training sessions. Girth loss, power increase and improvement of your skin’s appearance will permanently be measurable or visible within four or six weeks – of course always depending on the physical condition at the beginning of the training and nutritional behavior. We recommend one to two 20-minute training sessions a week at the most.

EMS for belly, bottom and legs? 

For almost every woman B-B-L are three familiar letters. Gloss magazines promote a clear image of women with perfect skin, clear lines and a female silhouette that does not match most women. The EMS training offers a gentle and lasting improvement. It brings the trunk and leg muscles in shape, revitalizes connective tissue and improves or even eliminates cellulite

Does EMS training make sense for couch potatoes?

EMS training makes a lot of sense for couch potatoes. It encourages exactly this group of people to exercise again, who have not done sports in years; therefore, it is a good start to incorporate exercise and bring impetus in your daily life. You get to know your body better, the joy of physical activity returns and you feel how and when every muscle is strained.

Is quick muscle growth possible with EMS?

Yes. You can achieve maximum success with EMS training that cannot be achieved with conventional training in such short time because many muscle groups are used at the same time and the joints are spared. Muscles growth (hypertrophy) is quicker to achieve. It is important to know that the hormone level is essential: training males build up muscles (hormone: testosterone) and training females tighten muscles (hormone: estrogen).

Does the electric current have any side effects?

No, according to official studied, there are absolutely no negative side effects for sport-healthy humans. On the contrary, there are a lot of positive epiphenomena.  Electro treatments are also a recognized part of classical techniques in physiotherapy since the 1950s. 

Can this electric current harm my heart?

No. The low-frequency impulse exclusively activates the striated skeletal muscles. Organs and the heart are not reached.

http://www.impulse-studio.asia

Try Casein Protein Powder in Kuala Lumpur

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Protein Shake

If you’re doing the same—you’re working out, paying close attention to your nutrition, and staying on track to reach and maintain your health and fitness goals—but want to maximize your efforts, there’s one thing you shouldn’t overlook. Probably you already know that whey is your ideal pre and post-workout protein choice. However, what you may not know a great deal about are the numerous benefits of another protein: Casein. We’ve compiled a list of the five most important benefits of consuming casein.

1. Casein “lasts” longer in your system

Not all proteins are created equal. Whether it’s soy, egg, whey, animal, or casein protein, they all have their own unique advantages. Arguably, casein’s greatest strength is timing. Casein has the ability to provide your bloodstream with a slow and steady flow of amino acids that could last for hours. Muscles may not be built overnight, but drinking a glass of casein-rich milk is the ideal protein to consume right before bed, as it’ll be more helpful throughout the night than any other protein option.

2. Casein yields greater gains

Want to build massive muscles quicker? According to a Texas study, casein may be an important ingredient to your success. Researchers took 36 males performing heavy resistance training and found that the group consuming a whey and casein combination significantly outperformed participants who were given a combination of whey, BCAAs, and glutamine supplement. Over the course of the 10-week study, the whey and casein combo yielded the greatest increases in lean, fat-free mass. Why take only one form of protein when a combination yields much better results?

Casein helps to improve metabolic rate

Want to improve your chances of muscle growth and fat loss? If so, you might be interested to know that a study conducted in the Netherlands found that by multiplying casein intake by two and a half times, participants were able to have a higher metabolic rate while sleeping and a better overall fat balance. Also of note is that satiety levels were 33% higher. In other words, by taking casein you’ll not only be increasing your odds of losing fat, but you’ll do so on a fuller stomach.

4. Casein yields greater strength

Ask any guy what his workout goals are and increased strength is almost always on the wish list. Often, to help get there quicker, guys will supplement using whey protein. In a Massachusetts study, researchers found that casein actually doubled the effect that whey protein had on legs, chest, and shoulder strength results. Researchers believe the reason for the significant difference was because of casein’s well-known anti-catabolic abilities. The next time you’re thinking of having a late-night snack, make it a casein shake.

5. Casein beefs up your teeth

What makes you cringe more: The thought of the dental chair or the accompanying invoice? According to a study conducted in the United Kingdom, one way to help prevent a more expensive dental visit might be to consume casein. Their research found that casein proteins have the potential to reduce or prevent the effects of enamel erosion. So if you drink a lot of fruit juices, or just can’t kick the soft drink habit, at least consider protecting your teeth by adding some casein protein to your diet.

source: men’s health online
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