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How Much Water Should You Consume Before, During & After A Workout?

waterWater is an indispensable part of our daily diet. It makes up about 70% of our total body weight. It is also a component that is very easily taken for granted. Staying well hydrated is one of our body’s basic needs. Thirst is a late indicator of dehydration. When thirsty, our body is already dehydrated at a cellular level. The color of the urine can also determine our hydration status. Dark yellow urine indicates dehydration whereas clear urine indicates a well hydrated body. Along with the diet, we must also pay attention to what and how much water we drink, especially before, during and after a workout.

Why Is Water Intake Important? 

1. Pre-Workout Water Intake
If we start our workout in a dehydrated state, it will adversely affect our performance. We would feel low on energy, stiff muscles and also get cramps easily. That is essentially because water forms a major part of our muscles and also helps in keeping the joints well lubricated. Intake must start well 2-3 hours before a workout. The water intake also depends upon the intensity of activity and the individual’s own body condition.

If a person sweats too much, at least 500-600ml of water 2-3 hours prior to exercise is a must. This will ensure good hydration status. If the workout lasts for a longer time, like over an hour, then it would be advisable to consume a carbohydrate drink (up to 8% concentration). This will help to prevent fatigue and dehydration.

2. Water Intake During a Workout
The consumption here depends on the duration of the activity. If the exercise or sport event lasts for less than an hour, then there won’t be a chance to ingest too much fluid within the duration of the activity. Here, we can consume 1 small glass (180-200 ml) of plain cold water every 15-20 minutes. Cold water would make a better choice over water at room temperature because cold water has a faster gastric emptying time. Also, if the person has consumed enough dietary carbohydrates, the glycogen stores in his muscles and liver will suffice for providing energy to sustain the activity. In the case of a high intensity workout or sport event (marathon, game of football, etc), that goes for over 1 hour, the individual is at a risk of decreased performance due to dehydration, fatigue and hypoglycemia. Their fluid intake must include carbohydrates and electrolytes. Carbohydrate will prevent hypoglycemia. The electrolytes like sodium and chloride need to be replenished due to sweating. Also, sodium will help in water retention.

3. Post-Workout Intake
We need to pay good attention to eating and drinking right post any workout or exercise. There arises a need to replenish the carbohydrates, salts and water that are lost during the activity. Immediately after a workout, for the next few hours, work on improving your hydration levels. Do not start with any new activity without attaining good hydration levels. Replenishing the salt reserves must be your top priority as sodium has good fluid retention capacity which keeps up the urge to drink water. Fluid consumption, containing carbohydrates, salts and water, must continue up to 5-6 hours after the activity. The best way to ensure that you are hydrating yourself well is, to weigh yourself before and after the exercise/event and drink at least 400-500 ml of water for every 1 pound lost. Fluid intake needs to be planned and distributed at regular intervals.

It would always be better to carry a bottle of water with you wherever you go and sip on it regularly. Many a times, your performance during a workout can be improved only with optimum hydration. We hope this article helps you. Do leave your thoughts in the comments below.

For more tips on workouts, hydration and being fit, check out Healthy Reads or ask your GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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10 Lifestyle Changes for Fat Loss and Healthy Living

healthy-living

  • Choose and learn to like healthy food options: Many people who aim to lose fat and live a healthy life go on crash diets or have boiled meals thinking that their only way to achieve their goal is to eat bland food. It’s just a myth that “healthy” foods are not very appetizing. There are many recipes which are very healthy and also very delicious. The best way to start a healthy living is to do some research and make a list of some healthy recipes that are low in processed ingredients and are appetizing.
  • Always start your day with a nutritious breakfast: Breakfast is the most important meal of the day. After a long gap of 6-7 hours of sleep, our body needs the fuel (calories) to get our metabolism going and give us the sustained energy throughout the day. Breakfast should be a combination of quality carbohydrates, proteins and fats.
  • Mid- meal snacking: If you have the habit of snacking between meals during the day, select healthy snacking options. Opt for a serving of fruit or a handful of nuts that have good fibre content, vitamins and minerals. Avoid having snacks made out of refined flour, refined sugar and deep fried snacks.
  • Eat at regular intervals: Missing meals and eating after long gaps is a big no-no! A log gap between two meals switches our body to “starvation mode”. While in starvation mode, the BMR of the body reduces drastically to save energy. This environment in the body makes it very difficult to lose fat. Having meals at regular intervals keeps the BMR on the higher side and helps a lot in giving effective fat loss. It also avoids one from binge eating.
  • Opt for whole foods: Whole foods include whole grains and products made out of whole grains, fruits and vegetables. These foods are rich in Fibre, do not spike blood sugar levels and fill the stomach. They give satiety for a long period of time without adding on unnecessary calories. Fibrous foods are heavy to digest, increase the BMR of the body and hence give effective fat loss. Enjoying an occasional treat sometimes is fine, but, make it a habit to eat more whole foods.
  • Load your plate with salads and soups: Water-rich vegetables like cucumbers, gourds, tomatoes etc. gives satiety and avoids consumption of too many calories. Soups are also very water-rich foods but, choose clear soups over creamy soups. Having water-rich foods does not mean that one needs to ignore the good old water!
  • Practice mindful eating: It is very important that we concentrate on the food we eat and enjoy it. Mind and body connection is very powerful. Never eat sitting in front of a TV, while working on gadgets, when angry, depressed or tensed. In such times we tend to eat more and add on unnecessary calories. Chew the food well; it improves the process of digestion. Portion control is very important; it prevents adding on unnecessary calories. Also, guilt-eating is bad! Giving self an occasional treat will cut too much temptation and avoid binge eating.
  • Avoid stocking tempting foods at home: Never stock at home tempting, unhealthy foods like biscuits, cookies, cream crackers, chips, ice-creams, milk chocolates and deep fried snacks because, if you don’t have these in the house, you won’t be tempted to eat them.
  • Avoid “white” or “refined” foods: Foods made out of refined flour and refined sugars are of “low benefit and high risk”! They tend to increase the blood sugar levels drastically causing fat gain and diabetes. They also rob the body of certain vitamins. Refined foods are very low in fibre content and cause digestive disorders like hyperacidity, constipation, haemorrhoids, anal fissures etc.
  • Drink plenty of water throughout the day: Water is the best fat burner. 70% of our body is made up of water. Water acts as a catalyst, a reactant and a solvent in almost all the biochemical reactions taking place in the body. This keeps the body functions going on and helps in keeping the BMR on the higher side thus, giving effective fat loss. People believe that water should be had only when thirsty but that is not true. Thirst is, actually, a late indicator of dehydration. It’s best to drink water before feeling thirsty. Our mind sometimes registers thirst as hunger. At such times, instead of eating something just drink a big glass of water. Water acts as a medium through which toxins produced in the body are flushed out. Water enhances the production of new blood cells and muscle cells. Drinking good amounts of water also prevents digestive tract ailments such as hyperacidity, constipation, haemorrhoids, etc.

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10 Squat Variations You Need To Know

squat-body-weight

Squats are one of the most common exercises that one can do on a daily basis. In strength training, Squat is a compound, power movement, in which the full body gets exercised. Squat primarily trains the muscles of the thighs, buttocks and hips.

The following muscles are mainly engaged while doing a squat:-

  • Quadriceps (Vastus lateralis, Vastus medialis and vastus intermedius and rectus femoris)
  • Gluteus maximus (the largest muscle in the buttock region)
  • Hamstrings (semitendinosus, semimembranosus and biceps femoris). Hamstrings do not work mainly but, assist in the squat movement.

The secondary muscles, which stabilize the body while performing squats are:-

  • Erector spinae (it is the name of a muscle group in the back )
  • Transverse abdominus
  • The gluteal group muscles (gluteus medius and gluteus minimus); abductor muscles
  • The adductor group of muscles
  • Gastrocnemius
  • Soleus

Squat not only helps in developing musculoskeletal strength and size of the legs and buttocks but, also helps in developing core strength (strengthening the abdominal and paraspinal muscles). For power generation in the body, it is vital for the core muscles to be strong.

When performed with proper form and technique, squat not only trains the legs, buttocks and core muscles but, also muscles of the back, arms, trunk coastal and shoulder muscles.

In the strength sports of power-lifting, Squats is one of the three lifts which include dead-lift and bench press.

Proper form and technique of doing a squat:

First of all, a good warm up is essential before starting with any exercise for better blood circulation to the joints and muscles. This reduces the risk of injuries.

The stance: Feet slightly wider than the shoulder (heel slightly wider than the shoulder) with toes facing slightly outwards. The knee must be aligned with the toes to avoid any injury.

Range of motion: You must squat to a level where the femur (thigh) is parallel to the floor. You can also go a little below than this range provided, the tension on the muscle is maintained; i.e. you must not completely sit down.

Breathing technique: Before starting the downward movement, exhale from your mouth and breathe in through your nose. Fill your lungs and abdominal cavity with air. While squatting, withhold the air. This is called as the ‘Valsalva Manoeuvre’. This compressed air in the abdominal cavity will make the body tight and rigid and will give good stability to the spine. Keeping your body rigid during power movements is very crucial.

Squat variations:

Squat exercises are versatile. They can be done almost anywhere, with or without external weights. Squat exercises are movements that we perform in our daily life. The greatest benefit of doing squat exercises is that, they help in improving our functionality i.e. improves our performance in our day to day activities.

Squat exercises can be done using weights and equipments. Also, they can be done using your own body weight.

Listed below are certain squat variations that can be done anywhere, using your own body weight.

  • Regular Squat: This is the basic form of squat. Here, you stand with your feet slightly wider than the shoulders, with toes pointing slightly out. Hold your arms straight out, with palms facing downwards or put your hands straight up or you can cross your hands. Do not rest the hands on your thighs. Tighten your body, maintain a neutral spine (try to keep your back as straight as possible), jutt your buttocks out (as if trying to sit on a chair) and then squat. See to it that your knees must not cross your toes. However, this will depend upon many factors like flexibility and length of the limbs. The knees must be aligned to the direction of the toes. Check it out here: https://www.youtube.com/watch?v=jGQ8_IMPQOY
  • Sumo Squat: The technique here is the same as back squats. Only here, you take the Sumo stance, i.e. the legs are wide apart with toes pointing slightly outward. Direction of the knees aligned with the toes. In Sumo Squat, the inner thigh muscles (adductor muscles) are also trained effectively. Check it out here: https://www.youtube.com/watch?v=9ZuXKqRbT9k
  • Pulse Squat: Here, the stance and technique is the same as back squat. The only difference is that, instead of the rhythmic up and down, you go down till your femur is parallel to the floor. Then, in this position, move up and down, maintaining the tension on the thigh muscles. Check it out here: https://www.youtube.com/watch?v=wRq3nQc8XzI
  • Wall Squat: Here, you stand against a wall with legs extended outward. Stretch your arms out, palms facing down. The chest out, back straight and then you squat. Go down till your thighs are parallel to the floor. Keep holding this position and feel the burn. When it starts getting unbearable, get back to relax position. Check it out here: https://www.youtube.com/watch?v=XULOKw4E4P4
  • Chair Squat: Here, you keep your legs together, keep your arms outstretched or raised up and squat. Keep in mind to jutt your hip out from behind and keep your chest out. Maintain the rigidity of the body. This variation of squat, mimics the action of sitting on the chair. This type of squat can be given to beginners who are learning the form and technique to squat. Check it out here: https://www.youtube.com/watch?v=nu8DUisv9U8
  • Single-leg Squat: This one is a little difficult to do but, it will help in correcting muscular imbalances, if you have one leg dominant over the other. You can raise one leg in front or at the back; whatever you feel easier to balance. Then perform the squat. Try not to touch the raised leg to the ground. You can also take the support of the wall or chair if needed. Check it out here: https://www.youtube.com/watch?v=nu8DUisv9U8
  • Jump Squat: This is a plyometric movement. This technique of squat will not only train your muscles but will also add some cardio-vascular training. Here, the stance and technique is the same; only when you reach halfway down, then jump and land softly on your feet. Swing your arms for the momentum. Check it out here: https://www.youtube.com/watch?v=U4s4mEQ5VqU
  • Squat Jacks: This is also a plyometric movement. A combination of squat and jumping jacks. Take the squat position. Then perform jumping jacks (jump spread your legs apart and bring them together) in this halfway squat position. Do not come out of the squat position till finish all the repetitions. Check it out here: https://www.youtube.com/watch?v=LK3jSsdQ7M4
  • Squat Hold: This exercise isometrically contracts the muscles. You can do a Basic Squat hold and a Sumo Squat hold. Go halfway down and hold the position for some time. Feel the burn. When it gets unbearable, then relax. Static Squat helps in improving the flexibility of the hip flexor muscles. This helps us to improve in running and other activities. Check it out here: https://www.youtube.com/watch?v=c5BFpmzzLbs
  • Burpee Squat: It is a combination of burpee and squat. Here, you start with sitting down with the knees tucked to your chest, between your arms. Then, you hop your legs out and go into a plank position and then again jump your legs in and get into a low squat position. Check it out here: https://www.youtube.com/watch?v=0JUlZMV1KG4

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Red Signal to Excess-Part 2 – Moderation is key to Good health

eat in moderation

In Part 1, we saw how good things in excess can adversely affect our health. In this follow up blog, I talk of bad things in excess, which is also not right.

Let’s take a look at some of these bad things in excess and how it could be detrimental to our health.

1) Excessive consumption of junk/processed foods: Fast food means food that can be made and served quickly. These junk foods are mostly processed, containing large amounts of refined carbohydrates, added refined sugars, added salt (sodium) and bad quality fats. They are high on calories but, minimal on nutritional value. Eating junk/processed foods instead of fresh, whole, nutritious food has many adverse effects on the body. Junk foods and drinks are packed with refined sugars which cause insulin spike gradually leading to insulin resistance and Type- 2 diabetes.

The empty calories just go easily go into the body fat store leading to obesity which can further give rise to severe health issues like heart problems, respiratory problems, etc. The trans fats in the junk foods, increase the LDL cholesterol levels and subsequently decrease the HDL cholesterol levels. Lot of salt (sodium) causes water retention, high blood pressure and enlarged heart muscle. Too much sugars cause acidity which destroy the tooth enamel causing dental cavities. MSG (Monosodium Glutamate) found in processed foods create stomach distress. Some of the artificial colors and preservatives used in processed foods are found to be carcinogenic (cancer causing). Drinking too much of soda can leach calcium out of the bones making them soft and brittle. Also, the aluminium soda cans are inwardly lined with an epoxy resin called bisphenol A (BPA) which protects the metal can from the reaction of acids in the sodas. This BPA is found to be disrupting normal hormone functioning that can lead to obesity, diabetes and reproductive cancers.

2) Excessive alcohol consumption: It is no big secret that alcohol consumption has no good effects but, chronic heavy drinking has many bad effects. Researchers have found alcohol to be linked to more than 60 diseases. Alcohol can cause liver cirrhosis. Alcohol is empty calories so, can cause unwanted fat storage in the body. Alcohol disturbs the working of the sympathetic nervous system leading to high blood pressure, heart problems, stroke and kidney disease. Heavy drinking can cause gastritis (stomach irritation), inflammation of pancreas, decrease in immunity, nerve damage (alcoholic neuropathy). As people age, their brains shrink but, heavy drinking can cause faster brain shrinking leading to memory loss and other symptoms of dementia. Depressed people drink to ‘feel good’ but, in fact, drinking leads to further depression. Alcohol can aggravate the condition of gout. It can worsen the condition of an epileptic and cause seizures even in non-epileptic individuals. Chronic heavy drinking can lead to cancer of the mouth, esophagus, liver, breast, and colorectal region.

3) Excessive cigarette smoking/tobacco chewing: Nicotine is a highly addictive drug that alters the brain chemistry making it both, physically and psychologically addictive. According to AHA (American Heart Association), nicotine causes short-term rise in heart-rate, blood flow and blood pressure which, in a long term, can cause cardiovascular complications. Carbon monoxide in cigarette smoke causes fat buildup in arteries leading to hardening of the arterial walls (atherosclerosis). Tobacco smoking and chewing, both, can lead to oral and lung cancers. Smoking/chewing tobacco can also cause tissue damage in various organs of the body and dental diseases.

4) Excessive Tea/Coffee drinking: We all wish to have a cup of tea/coffee to kick-start our day. It’s not too bad to drink tea and coffee. It is the too much drinking that is the concern.

Caffeine is a natural stimulant found in coffee, tea, chocolate, yerba mate and certain herbal teas. Caffeine is generally a very safe stimulant. It improves alertness and is a mood enhancer. Usually, it is 200-300 mg of coffee that can be safely consumed per day (roughly 3 cups) but, this differs from person to person, depending on their own ‘caffeine sensitivity’. Too much coffee consumption can lead to symptoms like irritability, nervousness, headache, dizziness, insomnia, fever, increased heart-rate, increased thirst, stomach upset and muscle tremors. Same is the case with teas. A cup of hot tea in the morning will boost your energy for the day where as a cup of herbal tea at night will help you relax. Tea contains lesser amount of caffeine than coffee but, there are side effects of having too much of it.

Drinking too many cups of tea in a day can lead to symptoms like restlessness, anxiety, disturbed sleep, skeletal fluorosis (a painful bone condition), yellow pigmentation of the teeth. Green tea is no less. Though healthy, if had too much, it can worsen the condition in people suffering from high blood pressure, anxiety and stomach ulcers.

5) Excessive stress: In this fast paced world, stress is become an inevitable part of our lifestyle. Our body reacts/adjusts to outward changes with physical, mental and emotional responses. This response amounts to stress. Stress is a part of our daily, normal lives. Our body is designed to feel and react to 2 kinds of stress; positive and negative stress. Positive stress is the one where the body prepares itself for a ‘fight or flight’ mode. Negative stress is the one in which the body is continuously facing challenges, without time for rest and recovery. As a result, stress related tensions build up. A person going through stress for a very long time without relief, can enter a stage called as ‘distress’. This distress is indicated by many physical symptoms like fatigue, headache, dizziness, disturbed sleep patterns, high blood pressure, stomach upsets. Stress plays a role in aggravating medical conditions like diabetes, blood pressure, heart problems, depression, asthma, anxiety, skin problems, gastrointestinal disorders, Obesity, Alzheimer’s disease. In many cases, chronic, untreated stress can also lead to accelerated ageing and premature death.

Lastly, I would like to end by saying, “too much of anything, is good for nothing”.

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