Hydration is Key!

Proper hydration is key to good nutrition, weight loss and flushing the body of unnecessary toxins. The body needs water to function, especially during intense exercise, training or exertion. Even if you're just a walker, you still need to drink about 2 ounces of water every 20 minutes while exercising. This will help your body flush excess waste and help you lose weight faster. (Have you ever noticed how the contestants on the Biggest Loser ALWAYS have a bottle of water in their hands at all times?)

Dehydration of as little as 2 percent body mass can:

* Decrease muscular strength
* Decrease muscular endurance
* Decrease anaerobic work capacity

Dehydration of 3 to 5 percent can result in increased risk of muscles cramps and heat exhaustion. Be sure you start practice and competition with optimal fluid levels to help delay or minimize dehydration.

A good indicator of hydration is actually urine. Ideally, urine should be clear to light yellow (lemonade color). If your urine is darker yellow (apple juice color), it means you are dehydrated and need to replenish your fluids. You can also easily monitor fluid loss and adjust your intake accordingly by weighing yourself before and after exercise.

The majority of your hydration should come from water; however, sports drinks can help replace electrolytes which are lost during exercise. But, remember, unless you're performing strenuous exercises, drinks like Gatorade and others like it may be just adding extra calories. Stick to water unless you plan on burning more than 500 calories in one workout.

To have water around all the time, there are water delivery services that make staying hydrated much easier. I have one at home and at the studio where I work, that way I always have cold water at my fingertips.