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Water Intake Pre, During and Post Workout

Woman staying hydrated during a workoutWater is an indispensable part of our daily diet. It is a chemical component that 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. In fact, for people who perform rigorous workouts and play a sport, optimum hydration is a must.

Thirst is a late indicator of dehydration; when thirsty, our body is already dehydrated at 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.

But, why is it so important?

  • 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 cramped easily. That is essential because water forms a major part of our muscles and also helps in keeping the joints well lubricated. The water intake must start well 2 to 3 hours before a workout or any sporting activity. The water intake also depends upon the intensity of activity and the individual’s own body condition.

If a person sweats too much or works out in scorching heat, he must have at least 500-600 ml of water 2-3 hours prior to exercise. 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.

  • Water intake during workout: The consumption here depends on the duration of the activity. If the exercise or sports 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 sports event (marathon, a 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.
  • Post-workout water intake: After exercise or any sports event, we need to pay good attention to eating and drinking right. There arises a need to replenish the carbohydrates, salts and water that are lost during the activity. Immediately after the exercise/event, for the next few hours work on improving your hydration status. 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 times, your performance in workouts and sports can be improved only with optimum hydration.

Lastly, whatever may be your goals, remember to consult a sports nutritionist about it.

We hope this article provides you with valuable insights into the importance of proper water intake for your workouts and overall health. If you found this information helpful, we’d love to hear your thoughts in the comments below. For personalised guidance on your fitness journey, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

Stay hydrated, stay healthy!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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The Importance Of Knowing If You’re Thirsty Or Hungry

thirsty or hungryAm I thirsty or hungry? That’s the question I have started asking myself when I get hunger pangs. This has happened to me quite often when I have just had a meal and I feel hungry within an hour. One day, I decided to conduct an experiment on myself wherein I just placed a glass of water and a bowl of almonds in front of me on my work desk and continued working. I had just finished my meal and was waiting for the hunger pang to hit me. I got the pang and before I reached out for the bowl of almonds, I grabbed the glass of water and gulped it down. Thereafter, I did not feel the need to eat the almonds.

Why Do We Confuse Thirst & Hunger? 

What exactly happened? Let’s get into the science behind it. There’s a little part in our brain called the hypothalamus which controls hunger, thirst and many other bodily functions and behaviors. Because hunger and thirst are controlled by the same area of the brain, it so happens that thirst produces a similar reaction in our body as hunger does. For instance, we get those grumbling and growling noises in the stomach or may start feeling dizzy or low on energy. In all probability, when we get the hunger feeling, we may not necessarily be hungry at all but that we’re actually thirsty! In fact, research shows that about 40% of people mistake thirst with hunger.

This confusion causes many people to overeat and put on those extra kilos. Therefore, it’s very essential to react wisely to save yourself from the extra load of calories. The best way to clear the confusion is, when you feel the hunger pangs creeping in an hour after a meal, rather than breaking into some snacks, drink a glass of water and hold on for 15 minutes as it might take that much time for the hypothalamus to send a signal to let the nervous system know that the body was just thirsty and that the thirst has been quenched. Then, you will not feel the need to eat and the growling and grumbling noises or the feeling of dizziness and weakness will be totally shooed away. In this way, you can also cut down on unwanted food intake/or unnecessary snacking which then gets stored as fat. But, if after 15 minutes you still feel hungry, then you ought to eat as you may be actually hungry.

Another interesting trick is that if you stay hydrated through the day, you won’t even get trapped in this cue-confusion dilemma. Because you know you have already satiated your thirst and you can be sure that the signals that you are getting are surely for hunger. I would say you must try both the experiments and check which one works the best for you. You see it’s absolutely essential to differentiate between the dilemma of thirst or hunger before we fall prey to overeating and gain weight.

We hope this article helps you differentiate between thirst or hunger. For more interesting articles on improving your health, check out Healthy Reads or for further guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Best Foods To Alleviate Irritable Bowel Syndrome

irritable bowel syndromeIrritable Bowel Syndrome (IBS) is a common gastrointestinal disorder making mealtimes a challenge for many people. With such a condition, you may notice that certain foods trigger uncomfortable digestive symptoms like irregular bowel movements, cramping, gas, bloating, diarrhoea or constipation. It’s no surprise that living with IBS can have a significant effect on a person’s quality of life.

While there are foods which help prevent the symptoms of IBS, everyone responds to food differently. One has to be their own food detective by recording their intake and symptoms so as to rule out trigger foods that your gut may not be able to handle easily. 

Foods Which Help Alleviate Irritable Bowel Syndrome 

Here is a list of food you can stock as they are gentle on your system. You can use them to create satisfying, healthy meals and snacks without upsetting your stomach. 

  1. Cooked Vegetables: Vegetables are high in fibre and may worsen symptoms for IBS in some people. But cooked vegetables are safe to eat as cooking makes them easy to digest. Eggplant, carrots, sweet potato, yam, broccoli, bell peppers, potato, zucchini, baby spinach, pumpkin, bottle gourd, green beans and celery in cooked form with some added herbs like basil, coriander, mint, ginger, lemongrass, rosemary, parsley and thyme enhance flavour and are safe to eat for most people.
  2. Fruits with low Fructose: Fructose in fruits can cause discomfort if you have Irritable Bowel Syndrome. So choose low fructose fruits like banana, blueberry, cranberry, kiwi, strawberry, lemon, lime, raspberry, pineapple and papaya. Make sure you don’t eat too many fruits at a time or you may overwhelm your body’s ability to absorb fruit sugars without fermentation.
  3. Gluten-free/Low Gluten Grains: People with IBS can safely tolerate gluten to some extent. Some gluten-free grains can be a great addition to a hassle-free IBS diet.  You can enjoy rice, cooked oatmeal, quinoa, tapioca and millet every day without being worried about IBS flares.
  4. Eggs: can easily be a part of your breakfast, lunch or dinner. However, some people report sensitivity with protein in egg whites or fat in egg yolk, but for most people, they are easy to digest.
  5. Lean Meats: They are easy to digest due to low fat and negligible fibre content. They provide a good amount of protein.
  6. Fish: Being rich in anti-inflammatory omega-3 fatty acids, fish can be a great addition to your diet. Since an inflamed gut may be a reason for your IBS, consuming fish can actually help. Good fish sources are anchovies, sardines, mackerel, black cod, herring, rainbow trout and salmon.
  7. Lactose-free Milk: Most people can handle small amounts of lactose found in dairy unless they have lactose intolerance. But if you have more than your intestines can handle, it may cause bloating and gas. Some lactose-free milk options can be used in such conditions like oat milk, rice milk and soy milk as an alternative to cow’s milk.
  8. Nuts and Seeds: are high in fibre, protein and omega-3 – which are good for overall health and your gut flora. They are especially good for IBS. You can add them to your salads, smoothies or oatmeal. Safer options in limited amounts for IBS are almonds, Brazil nuts, sesame seeds, flaxseeds, pumpkin seeds, sunflower seeds, walnuts, pine nuts, hazelnuts, pecans and macadamia nuts.

Along with carefully choosing food that suits you, a healthy lifestyle with a low fat diet, regular exercise, managing stress and mindful eating often makes a great difference. Before you begin consuming any of the above foods, do consult your doctor, nutritionist or dietitian. 

For more information or tips to alleviate Irritable Bowel Syndrome, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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ALL ABOUT VERTIGO!

It came across as strange initially when I said that the world around me was spinning and that my entire room seemed to be in constant motion. Basically, I used to find the floor of my bedroom, the bed, and the room itself were in constant motion (not literally spinning or in constant motion, but I felt that way). I had to walk around supporting myself using the wall, furniture, anything that was close by, and if nothing was available, I literally had to crawl. Finally, I was diagnosed with something called Vertigo.

Vertigo is the feeling that you or your environment is moving or spinning. It differs from dizziness in that vertigo describes an illusion of movement. When you feel as if you are moving, it’s called subjective vertigo, and the perception that your surroundings are moving is called objective vertigo.

A few causes and types of Vertigo:

Benign Paroxysmal Positional Vertigo (BPPV): Tiny calcium particles called canaliths clump up in the canals of the inner ear. This could also be caused due to sudden movement of the head, resulting in the dislodgement of the crystalline structures in the ear’s balance detectors.

Meniere’s Disease: This is an inner ear disorder caused by changing pressure in the ear and a buildup of fluid in the ear.

Labrynthitis: Inner ear viral or bacterial infection

Bleeding in the brain: Vertigo can be caused by decreased blood flow to the base of the brain. Bleeding into the back of the brain (cerebellar hemorrhage) is characterized by vertigo, headache, difficulty walking, and an inability to look toward the side of the bleed. The result is that the person’s eyes gaze away from the side with the problem. Walking is also extremely impaired.

Some other less evident causes: 

Head or neck injury.

Stroke, tumour, diabetes mellitus, atherosclerosis

Migraine

Certain medications

Hormonal fluctuations in menopausal women.

Most common symptoms are: Spinning, loss of balance, headache, sweating, nausea, and yes I have experienced all of this at one go.

Treatment for Vertigo:  Treatment depends mainly on what’s causing it. There are a variety of treatments for vertigo, including self-care remedies, medications, and physical therapy maneuvers.

Let us look at some of the treatments

Benign Paroxysmal Positional Vertigo: Posture correction exercises, head and neck strengthening exercises help with this type of vertigo. It has helped me too. Apart from this, Vitamin D supplementation may be beneficial for patients diagnosed with benign paroxysmal positional vertigo. However, before that, you need to check if you have a Vitamin D deficiency.

Meniere’s Disease and Labyrinthitis: These two are usually treated with anti-inflammatory and diuretic medicines. However, natural foods like ginger root and curcumin aid in speeding up the recovery process.

Stroke, Atherosclerosis, Diabetes, Hypertension: Dietary modifications like avoiding junk, simple sugars, refined flours, and incorporating complex carbohydrates, more fruits and vegetables, and whole grains can help improve symptoms of vertigo.

Avoiding red meats, packaged and preserved foods like frozen meats like salamis and sausages, various sauces, chips and wafers (foods high in sodium), and replacing them with fatty fish and lean meats can improve both vertigo and any of the cardiovascular and lifestyle diseases mentioned above.

Understanding vertigo and its various causes can help in managing and treating it effectively. By incorporating lifestyle changes and seeking appropriate medical care, individuals can find relief from the discomfort and distress caused by vertigo. Remember, with the right approach, you can manage vertigo and lead a healthier, more balanced life.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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