1) Drink 8 oz of water per hour in an airplane. You get dehydrated when flying due to the low moisture content of recirculated air in the plane.
2) Men are made up of about 75% water via women’s 65%. This is due to more muscle mass in males.
3) Your sweat rate will vary depending differences in the environment (heat and humidity), exercise intensity, exercise duration, mode of exercise (the less accustomed to the activity, usually the more work and sweat loss) and type of clothing (water absorbency).
4) You can lose up to 100 ounces of water in an hour of intense exercise on a hot and humid day, or as little as 3 ounces doing yoga in an air conditioned room for an hour.
5) With age, thirst becomes a less effective indicator of the body’s fluid needs. Seniors who have relocated to locations where the weather is warmer or dryer than the climate they are accustomed are also more susceptible to become dehydrated. They need to drink water regularly. Dehydration in children usually results from losing large amounts of fluid (such as from play) and not drinking enough water to replace the loss. An infant can become dehydrated only hours after becoming ill. Dehydration is a major cause of infant illness and death throughout the world.
6) Water is essential to consume during competition in hot environments. But what about cold settings? Dehydration is not as deleterious because cardiac output (heart rate x stroke volume) is higher in colder environments, thus enhancing cardiovascular performance. This is thought to occur because core temperature is lower
7) To determine sweat rate, measure body weight before and after exercise (wearing no clothes), the amount of fluid consumed during exercise, and the amount of urine excreted (if any) during exercise.
Sweat rate varies from person to person due to body weight differences, genetic factors, heat acclimation ability and metabolic (energy production) efficiency.
8) What are the differences in herbal, vitamin, purified, spring, mineral and artesian water?
a. Herbal water features flavors derived from herbs that tout health benefits associated with antioxidants.
b. Vitamin water is fortified with various vitamins and other additives, including a sweetener that adds calories to the drink.
c. Purified water is usually produced by some type of distillation process.
d. Spring water flows naturally from an underground source.
e. Mineral water comes from a protected underground source and must contain some minerals. This is what I like to drink the most of.
f. Artesian water is drawn from a well that taps a confined aquifer (underground layer of water permeable rock, sand, clay or silt).
9) Sweat is 99% water and 1% other trace elements and electrolytes.
10) Monitoring the color of your pee is still a good indicator for hydration status.
11) Will drinking water help with weight loss? There is some evidence for men and women that water intake with a meal may help to promote satiety and take the edge off hunger. Water has no caloric value, however, stay away from flavored water as there is usually added sugar in that. Also, remember, water is the main vehicle for transport in the body as well as the catalyst for almost all chemical reactions in the body. Altering your fluid status would certainly cause detrimental effects to weight and would not help it in any way.
12) Sponging the head and torso with cold water or a water spray is a skin wetting technique. Although perceived to be performance enhancing, this practice has not been demonstrated to reduce core temperature or improve cardiovascular performance.
13) Expectant mothers and those who are breast-feeding need additional fluids daily to stay hydrated. Women at risk of gaining too much weight are encouraged to consume more water (no calories) and limit their consumptions of sweetened fluids (with calories).
14) Hyponatremia (“natremia” comes from the Latin word for sodium, and means “sodium status”) means subnormal levels of sodium in the blood. This may occur in prolonged cardiovascular events such as a marathon. Symptoms include vomiting, headache, bloating, swollen feet and hands, disorientation, undue fatigue and wheezy breathing. Fluid intake overload is the main cause of exercise-induced hyponatremia. An excessive loss of total body sodium is another cause or contributing reason. Medical intervention is necessary in order to clearly discern whether symptoms are from a heat disorder or hyponatremia.
15) The temperature of water does not affect how fast it’s absorbed into the body, nor does it make a statistically large different in calories burned, i.e. consume cold water to burn more calories. Yes, but in the grand scheme of things, it’s not that big of a deal.
Water, so simple (drink it!). Yet, so complex (how much?!). We’re gonna hit you with the down and dirty.
What’s the purpose of water in the body?
Water is involved in EVERY process in the body. It’s used as a transport medium; the majority of your blood is water. Think of that for a second: water helps transport OXYGEN and NUTRIENTS. That’s what red blood cells do; they carry oxygen rich blood to working tissues in addition to other nutrients. Low hydration = diminished capacity to carry oxygen and nutrients. That affects your cognition and brainpower just as much as it affects your physical ability.
Water is a lubricant. Not only does being well-hydrated help with joint pain (the discs between your spine and joints are composed of primarily water), but it also helps with digestion.
Water is a coolant, but most people know that already.
Take home point. The purpose of water is to keep us alive and allow us to thrive. This is done via the transportation of oxygen and nutrients, the cooling of the body, aiding in digesting foods and keeping our joints happy and healthy.
Dehydration: How does the body use water as a coolant, and what happens when we are dehydrated?
As water is lost from the body via sweat (cooling us down), blood pressure goes down, blood volume decreases resulting in a drop in stroke volume (volume of blood your heart pumps out per beat), and cardiac output decreases (how much total blood your heart pumps out per unit of time, generally a minute). For cardiac output think volume and force. When volume goes down, force goes up to make up for a loss of volume. Dehydration leads to an INCREASE IN HEART RATE, which is not good,.For all intents and purposes, a heart that beats faster isn’t ideal.
To make matters worse, as you get dehydrated, you actually end up sweating LESS. Well, there is a tipping point. That’s a sure fire sign of a heat-related illness. Sweating is a safety mechanism, except when sweating would kill you in the case of having LOW amounts of water. The body stops sweating in the case of heat-related injuries because you’re taking vital water away from organs, and it’s way more important to keep that heart pumping rather then cooling yourself off).
All of this leads to decline in mental and physical performance.
Take home point: Dehydration = higher heart rate, lower blood pressure, and less oxygen is delivered to brain/muscles resulting in decreased mental and physical performance.
How is water stored in the body? Bloating 101.
Water is stored in fluid within the cells (intracellular fluid [ICF]) and/or fluid outside the cells (extracellular fluid [ECF]). ICF is about 65% of total water; ECF (blood plasma, lymph fluid, etc.) is about 35%. Chloride, potassium, and sodium are three molecules that help maintain the balance between ICF and ECF. If one of those three becomes too concentrated in either ECF or ICF, the body produces hormones that help to bring the balance back. For instance, too much sodium in the ECF (think of ECF as a transport channel) will cause water to be pulled out of the ICF to bring the ratio of water to solvents in the ECF back to balance.
Pizza makes you thirsty, and it causes you to bloat up. That’s because the sodium from the pizza accumulates in the ECF, which then causes the brain to pull water from the ICF to signal thirst. You will then feel thirsty until the balance between ECF and ICF is restored.
What happens if you OVER drink? That means you have a greater amount of ICF now. That’s where the kidneys come in to bring the balance of ICF to ECF back.
Take home point: The body wants the balance of water to be tightly controlled. Any change to that balance will result in the body attempting to bring it back to balance via either consuming more water or eliminating water.
How much water should you drink on a daily basis?
Generally it’s quoted to drink a gallon of water. However, I have also heard drink 8, 8 oz. glasses per day, which would give you about half a gallon of water. That’s a pretty big swing! What does the research say? The Institute of Medicine (IOM) established an adequate intake (AI) for total water to prevent the harmful acute effects of dehydration. Every day we lose about a liter from breathing, sweating, and bowel movements, which is about 33 ounces of water. Then we add in the average water lost through urine in a day, that’s 1.5 liters, or around 50 ounces of water per day. So, we know that we need to AT LEAST consume roughly 80 ounces of water daily to make up for the average loss.
The IOM AI for sedentary men and women (19-50 y/o) is 3.7 liters and 2.7 liters per day. However, we get about 20% of our total water from foods, so that means the actual intake is 3.0 liters for men and 2.2 liters for women., or about 100 ounces for men and 80 ounces for women. Obviously, if you’re excreting more water through urine, bowel, breathing or sweating, you need to consume more water.
Take home point. Total intake should be at least 80 ounces for females and 100 ounces for males. This is based on a sedentary person.
Drink three normal size mason jars per day and you should be totally fine for water intake if your sedentary.
How do you know how much water to drink before, during, and after exercise?
This is actually way easier to figure out then you think. Weight yourself before you work out to figure out how much you should drink post work out, and make sure you do this naked. Weight yourself again (naked) after your work out. How much water did you loose? You should be drinking about 1.5 liters per kilogram or 50 ounces per 2.2 pounds, which comes out to about 22 ounces per pound.
Take home point. For every pound lost during exercise, drink 20 ounces of water.
What about before exercise? That depends on what time of the day you work out. If it’s reasonable, consume ALL of the water for your day before you work out. This would be a good rule of thumb for an evening work out session. If it’s mid-day, shoot for 3/4 of your 100 or 80 ounces of water. First thing in the morning then go for at least 30-40 ounces. The research is fairly clear on this, but, rather then bore you with the research, let’s just stick to what you will actually pay attention to and do. General rule of thumb: drink 16 ounces of water per hour for females and 20 ounces of water per hour for males. More is probably better, less is certainly worse.
Can you drink too much water?
Yes, but, it’s akin to over dosing on vitamins and minerals. In over 20 years of being involved in the fitness field, I have NEVER come across anyone who has been injured or otherwise debilitated through drinking too much water. In fact, it’s almost silly to talk about it. The body has a lot of checks and balances for it’s various tasks. You would be peeing every hour if you were drinking TOO much water. So, while the easy answer is yes, the hard answer is, it’s incredibly unlikely.
Where do sports drinks and “enhanced water” fit into this?
Sports drinks, made famous by Gatorade are now sold everywhere and, are more of a bane then a boon. (Did you know the initial formulation of Gatorade has HALF THE SUGAR as it does now? They added more sugar to make it more palatable.) In my opinion, sports drinks do more harm then good. The goal of sports drinks is to replenish water lost through competing/practice, replenish electrolytes and start the recovery process earlier. It’s important to replenish electrolytes as we are just one big battery. Our system works because of electrolytes suspended in water to allow the conduction of electric current.
Generally speaking, you should consume a sports drink if you lost A LOT of water through sweating in a short period of time (playing a 90 minute soccer match in 90% humidity and 90 degrees would work). If your clothes are DRENCHED in sweat after an hour of working out, or if you’re going to be losing a lot of water via sweat through out the day (like construction workers and outside laborers) on an hourly basis then consume a sports drink.
Sports drinks are VASTLY over consumed on a regular basis. Little Becky or Bobby does not need a Gatorade after their pee-wee soccer match. Give them some fruit and water and they will be fine. And, you certainly don’t need it after a 30-minute spin class.
If you’re going to consume a sports drink then get the one with the least amount of carbs.
Take home point: You probably don’t need to drink a sports drink after you’re done working out, but you do need water!
Enhanced water is water that (generally) has electrolytes added to it and maybe some other things like B Vitamins. This could be the fruit infused water you buy at Whole Foods, or products like Propel, Vitamin Water, etc.
Enhanced Water? What’s next…enhanced Oxygen?
Generally speaking, stay away from 99% of enhanced waters as they have added sugar in them. Some of the enhanced waters have enough sugar to actually make a difference (like some vitamin waters) in your blood sugar and some of them don’t.
Take home point: Drink water. Maybe have some carbs and protein in it if you just did a resistance training session at a high intensity level. Maybe have some electrolytes in it if you just lost a bunch of water.
Do you have a lack of results? It’s us, not you! Except when you lack/violate one of the five aspects of our non-sexual relationship. I’ll explain.
The good trainers and gyms genuinely believe that the clients results are almost entirely up to them. KDR certainly believes it, as do I. When someone doesn’t get results with us, it bugs us because we know we let them down. We didn’t deliver on what we promised.
As much as I would like to believe it’s ALWAYS our fault, unfortunately, that’s not the case. When you hire a trainer or join a gym, you are entering into an agreement –
From the consumer’s eyes – “In exchange for X (money, time, trade, etc.) from me, the client, I expect to get the tools I need to get the results I want. In short, my expectations from this agreement are – accountability, guidance, education and the results I am paying you for. I want what you promised me.”
The gym, trainer looks at it this way – “In exchange for X (money, time, trade, etc.) from you, the client, I promise to give you the tools you need to get the results you want. I promise to give you what was promised and what your paying for. As long as you agree to treat this agreement as a relationship.”
As a gym/coach/trainer I want as close to a romantic relationship, minus the intimacy, with our members/clients as possible. Because it IS a relationship! Let’s look at what a relationship is –
Well..that doesn’t really help. So, I googled “what goes into a relationship”…that didn’t help either. Here’s what I think goes into a non-sexual relationship:
When the client misses one of those five key aspects of a relationship – they don’t get the results they want. That’s not our fault, that’s yours. That’s not to say they don’t get ANY results, just not all of them or as profound results as they could be.
The coaching process looks like this:
We collect as much info as possible about you – from lifestyle, to hurdles, to support structure, past injuries, etc.
We interpret that data to figure out WHERE you currently are.
Based on that, we give you a plan to follow.
You give us feedback on the plan AFTER you do it.
We tweak the plan, and so on and so on.
The coaching process is built off of honesty and openness.
Are you a smoker or an alcoholic? We need to know that! Just like a potential girlfriend/boyfriend needs to know your BIG faults right off the bat (yes…arguably smoking and daily heavy drinking to the point where it affects your life are generally considered big faults), so do we! We had one person that lost a bunch of weight, stalled and then blamed us for it. Turned out, after 6 months, he came clean and told us he was drinking a six pack of beer every night. We were blaming our selves for the lack of his results when he lacked Honesty and Openness!
Then – what if the plan works, but your not working on the plan? Did you tell us – “Hey, this plan is too hard for me to follow.” Most of us have been in that situation where we met someone, spent some “time” with them (you all know what I mean by time…*wink wink*) to tell them that we’re “not ready” for a commitment right now. That’s the same thing! Your not ready to commit to eating 5 cups of veggies per day, great, say so up front.
As far as the openness goes – you need to be open. Omission is just as bad as lying. Just because we DON’T ask you about your abusive boyfriend/husband/wife/son/etc. (we have gotten them all) doesn’t mean you should hold that back from us when we talk about how important a support structure is. Tell us everything! Treat us just like you would that girl/boy your interested. We want to know about YOU so that we can be in the best non-sexual relationship we can have.
If your not willing to be open and honest with us – you won’t see the results you want.
Be honest…maybe you like to dress up like Richard Simmon’s…that’s cool! We understand.
This one’s kind of self explanatory and goes along with honest/openness. We need you to trust us, 100% because we have to trust you 100%. We have to trust you to do the things you are telling us your doing and will do. You have to trust that the information we are giving you is the correct information and plan for you.
That means – no second guessing us, no doing your own “research” (ugh…that’s the worse, reading about health is GREAT and encouraged, but, let’s be honest here…you have no idea if what your reading is actually true/factual/honest or if it’s just click bait – there to get you to click on something to generate traffic to their site. Are you paying that source? Then why would you listen to them?”) and NO changing the plan with out our consent.
You are paying us for a service – not Jackie next door who lost 10 pounds in 5 days doing a cactus cleanse. Trust the process, your not the first one that’s gone through it. If you don’t trust the process, we can’t trust you to follow the process.
We HAVE to trust you. We can’t google “What’s Cathy really eating?” or “Where did Jim really go on Saturday night?” It’s when things don’t add up. We have had clients straight up LIE to us. We know it’s a lie because their loved ones RATTED them out! Red handed liars. Know what happens after that? Well…have you ever been cheated on? It’s kind of hard to trust someone that has lied to you.
If your not willing to trust us, then we can’t trust you – and you won’t see the results you want.
Working out is HARD WORK. If your sweating, your probably working hard. But, food prep is also hard work…so is saying no to that order of Nacho’s your best friend just ordered. Being WELL-thy is HARD WORK! It’s not easy, just look around you. Being in a relationship is HARD WORK! Did you put the seat down like she asked? Did you do the laundry like she asked?
If you want a relationship to improve you have to put work in.
If you want your WELLTH to improve – you have to put hard work in. Now, hard is a relative term. What’s hard for me, might be IMPOSSIBLE for you. That’s where openness, honesty and trust come in. The gym/trainer is TRUSTING you to put HARD WORK in. One thing is for certain with hard work – it’s outside your comfort zone. If your not willing to step outside your comfort zone in any relationship, then that relationship is kind of a one sided gig…and it’s not going to grow, expand, evolve into something truly special.
If your not willing to step outside your comfort zone – you won’t see the results you want.
This shit needs to be fun! Hard work can be fun…sometimes it’s not…but sometimes it is! Why would you want to be involved with someone that isn’t fun? Because your miserable and you like to hang out with miserable people? Well shit…don’t join our gym then! Sometimes clients will show up in a bad mood, that’s ok, it happens! They had a bad day at work, or whatever (as someone that has gone through some pretty heavy shit in my life…a bad day at work is nothing) It’s our job to turn that mood around. But only if YOU the client are open to having fun and WANT that bad day turned around. Sometimes…some people….just want to be UN-fun. They don’t know anything else except pain, misery, tears, sorrow, etc.
If your not willing to have fun in this relationship – you won’t see the results you want.
If it’s not fun – then why do it?!
Structure creates freedom, you can just as easily put in discipline instead of structure.
This KIND of goes along with hard work. But, it’s different. You need SOME discipline to be Wealthy. You have to say no to spending extra money. The more discipline you have MAYBE the more money you save and the greater your wealth.
Getting WELL-THY is the same thing. You need to have SOME discipline to say no to the treat Jackie brings in every Monday. Now we can arm you to be successful in saying no, but only if we know about Jackie and then only if we know you are missing/lacking the tools of discipline in that situation. We don’t expect 100% discipline…but we do expect 80%. If you can’t be discipline 80% of the time, then you won’t get the results you want.
If you go away for a week to Vegas on a business trip with the stud muffin Ron from accounting or the hot chick Jamie from accounts receivable your significant other TRUSTS that you will be DISCIPLINED and not do the things that human beings sometimes do. From their end it’s trust, but from your end it’s discipline. We have to trust that you will be disciplined to follow the plan.
If your not willing to be disciplined 80% of the time – you won’t see the result you want.
Those 5 thing are where all relationships fall apart including your non-sexual trainer/gym relationship.
If you give us those 5 things, and you don’t get results, then it IS our fault and you deserve your money back. That’s why we offer a money back guarantee on most of our programs. If you follow those five points and you don’t get results with us – that’s on us, not you. We should be punished for it!
KDR is a lifestyle gym that focuses on the accumulation of Well-th (that’s no typo, we all want to be wealthy AND arguably more important WELLTHY. Just as wealthy is the accumulation of physical stuff, WELL-TH is the accumulation of health, fitness, wellness and well being.) through improving fitness, enhancing health, cultivating wellness and ultimately leading you to have a better sense of well being.
Protein shakes! There tends to be a love/hate relationship with them. Often times we get asked how to make a super shake. We think of a super shake as something that has protein, fruits/veggies and fat all mixed together. This is not your standard protein and water/milk shake! Super shakes are a great way to:
Get calories in if your having a hard time eating due to surgery or something else. Maybe your one of those lucky people that we tell you to eat MORE food. It happens more then you think!
Add in a quick meal that stays “fresh” for a long period of time.
Increase your water consumption if your having a hard time getting enough water in.
Eat while traveling.
But, if you type in “protein shakes” you come up with over 10 million hits. Meal recovery shakes give you over a million hits. Super shakes? 19 million!!! Let’s make it easier on you. Here’s a great infographic that gives you a step by step process to making a super shake, from the liquid to the topping PLUS it gives the pro’s and con’s to a magic bullet vs. a vita mixer.
We will throw this out there – if your a guy, or if you like a more robust shake with lots of liquid and ingredients then you want to get something that has a large volume capacity (at least 32 oz) and a lot of WATTS!!!! MORE POWER!!! Generally over 1200 watts will take care of a lot of stuff. I have made plenty of shakes that have been disasters because I put too many ingredients in them relative to water. I have also burned motors out of shakes for the same reason. The Ninja does a pretty good job if you get the beefiest version you can find. Like this one -> click on the link to get it from Amazon. We don’t make any money of this (disclaimer).
Enough words – show me the goods!
Click the picture below to download the pdf. Don’t worry, it’s not a booby trap or anything, unfortunately I am not smart enough to figure out how to all of the features of our website. But, I am smarter to fix 99% of your injuries and get weight off of you…and isn’t that the more important thing?
Do you have summer GOALS? We want to help you reach them! We are offering a special summer membership. Click on the picture below to learn more about the summer membership.
At the end of our RAMP (Range of Motion, Activation, Movement Prep…fancy way of saying warm up) we have some movements that improve your balance through locomotion. These movements are basic play ground exercises like skipping, side shuffling, cross over, 360 runs, etc. It’s amazing how many people can’t skip! We do this to help our members improve their balance (among other things). Prevent falling is one of the more common goals we hear from our older members.
Locomotion is simply moving from one point to another point, i.e. running.
Falling is a real fear as you age. Falling is also a real fear if your weak. I have VERY good balance from years of wrestling, Judo and Brazilian Jiu-jitsu. When I was going through chemo, I would often lose my balance JUST WALKING DOWN STAIRS. If you want to feel what it will be like when you get older with no exercise…go through 2 months of chemo. Eye opener.
Why do we fall? Simple – because we lose our balance! However, WHAT causes us to lose our balance? Well…that doesn’t really matter. That’s the wrong question to ask, the right question is – how do I prevent myself from falling. That one is simple – improve your dynamic and static balance. And getting stronger, that tends to help with everything.
Static and Dynamic Balance
True story! As you age, you get weaker if your not working on getting stronger, that’s just a natural thing that occurs. Well, as your muscle mass/strength decreases, so does your ability to hold your self up right on one leg – static balance. Now for most people static balance isn’t the issue because it’s rare that someone just falls over from losing their balance standing still. That’s called passing out…and we can’t really train you to prevent that.
Chris working on his dynamic balance with some lateral skips.
Dynamic balance is the issue. How many times have you heard – “I was walking and lost my balance, fell and hurt my arm/knee/hip/back, etc.” from a friend or older family member? A lot i bet! That’s dynamic balance – as you move from one leg to the other are you able to keep your center of gravity and mass between your legs and not outside your base of support.
Falling is an uncontrolled run, because all running is a controlled fall. Try it. Try to run with out leaning forward, you don’t really go very far. You must lose your balance ever so slightly, catch your self and then continue that…it’s just a series of falls. Now, running it’s self won’t improve balance because people tend to fall when they CAN’T RECOVER FROM LOSING THEIR BALANCE. Remember – walking is a controlled fall. We can fall great, but its when we can’t recover that we actually cause an injury to our self.
That’s where things like skipping, side shuffling, backwards running, etc. all come into play. By practicing those movements we haven’t done since we were kids we improve our dynamic balance, help ward against fall related injuries AND get to practice a skill we haven’t used in a while which helps the brain stay young. Plus, it’s a lot of fun! I dare you to skip with out smiling!
So…check out this short video on WHY we locomote after our RAMP and to hear a little bit more on dynamic balance.
Did you like what you read? Are you inserted in learning more about KDR? Have you heard great things about us and just want to jump into a trial? Click on the picture below to learn more about our 30 day for $99 trial.