10 Life-Changing Reasons to Drink More Water

Has it occurred to you today that you are thirsty? Guess what – by the time you experience the sensation of the thirst, you are already dehydrated. That thirst is your body calling for re-hydration.

Your body is composed of roughly 60% water. That means when we are dehydrated – and most of us spend our days constantly dehydrated to some degree – we are affecting the performance of the majority of our body. Nearly all of our systems do not function as well without the proper water intake.

 

So, really, what does this mean? Why should we drink more water?

1. If you don’t drink water, you will die. It's that important. Depending on our environment, we can live only a few days without water - maybe a week. We can live much longer without food. For most of us, we should prioritize the consumption of water far more than we currently do.
2. Prevent cancer. Yes, that’s right – various research says staying hydrated can reduce risk of colon cancer by 45%, bladder cancer by 50%, and possibly reduce breast cancer risk as well.
3. Be less cranky. Research says dehydration can affect your mood and make you grumpy and confused. Think clearer and be happier by drinking more water.
4. Perform better. Proper hydration contributes to increased athletic performance. Water composes 75% of our muscle tissue! Dehydration can lead to weakness, fatigue, dizziness, and electrolyte imbalance.
5. Lose weight. Sometimes we think we are hungry, when actually we are thirsty. Our body just starts turning on all the alarms when we ignore it. For those of you trying to drop some pounds, staying hydrated can serve as an appetite suppressant and help with weight loss.
6. Have less joint pain. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated. This is actually how glucosamine helps reduce joint pain, by aiding in cartilage’s absorption of water.
7. Flush out waste and bacteria. Our digestive system needs water to function properly. Waste is flushed out in the form of urine and sweat. If we don't drink water, we don't flush out waste and it collects in our body causing a myriad of problems. Also combined with fiber, water can cure constipation.
8. Prevent headaches. Sometimes headaches can be caused by dehydration, so drinking water can prevent or alleviate that nasty head pain. Next time your head hurts, try drinking water.
9. Make your skin glow. Our skin is the largest organ in our body. Regular and plentiful water consumption can improve the color and texture of your skin by keeping it building new cells properly. Drinking water also helps the skin do it's job of regulating the body's temperature through sweating.
10. Feed your body. Water is essential for the proper circulation of nutrients in the body. Water serves at the body’s transportation system and when we are dehydrated things just can’t get around as well. 

1. Feed your body. Water is essential for the proper circulation of nutrients in the body. Water serves at the body’s transportation system and when we are dehydrated things just can’t get around as well.

Quick rules of thumb for drinking water:

• Drink half your bodyweight in ounces of water (if you weight 160lbs, drink 80oz of water each day).
• Carry a bottle everywhere with you as a reminder to keep drinking.
• Eat raw fruits and vegetables – they are dense in water. You can get water from food, not just from beverages.
• Drink water and other fluids until you urinate frequently and with light color.

Article source: http://breakingmuscle.com/health-medicine/10-life-changing-reasons-to-drink-more-water
 

photo source: www.shutterstock.com

"How much water do you get per day"?

How caffeine impacts sports performance

People are now more likely to consume caffeine on a daily basis than fruit, and it has been suggested that four out of every five people in western cultures consume caffeine every day. In the United States alone, more than 100 million people drink coffee on a daily basis, while an additional 30 million consume specialty beverages like lattes and cappuccinos. Popular sports dietician Louise Burke, co-author of Caffeine for Sports Performance (Human Kinetics, August 2013), says that while caffeine is consumed daily by the overwhelming majority of the adult population to enhance their well-being and daily activities, athletes are left wondering exactly how it affects their sports performance.   According to Burke, caffeine is typically used among athletes to reduce the fatigue or performance decline that would otherwise occur during an event. “An important interpretation of these high rates of consumption is that not all athletes who have caffeine in their system while they train or compete had the intention of gaining a performance advantage,” Burke says. “Indeed some athletes may compete without even realizing they have consumed caffeinated products!”   As a result of the high level of background caffeine intake in athletes, caffeine was subject to threshold limits which tried to distinguish between habitual caffeine use and deliberate use for sports performance. Thus, in 2004 the World Anti-Doping Agency (WADA) removed caffeine from their list of prohibited substances and it is still legal today. According to the National Collegiate Athletics Association (NCAA), caffeine is also considered a regulated but not banned substance.   After WADA removed caffeine from their list of prohibited substances, Burke provided a pre-race caffeine-related questionnaire to 140 triathletes from 15 countries, including elite and age group participants from the 2005 Ironman Triathlon who were competing in a major international event. The questionnaire investigated caffeine-related knowledge, sources of caffeine information, their experiences using caffeine and their plans for caffeine use throughout the upcoming race. “A large proportion (73%) of these athletes believed caffeine was ergogenic to their endurance performance and 84% believe it improved their concentration during an event,” Burke says. “The most commonly reported positive caffeine experiences related to within competition use of Cola drinks (65%) and caffeinated gels (24%).”   Burke notes that the most popular sources of caffeine information were self-experimentation (16%), fellow athletes (15%), magazines (13%), and journal articles (12%). Results also indicated that 124 athletes (89%) planned on using a caffeinated substance throughout the event. One quarter of these athletes, however, remained either confused or uninformed about caffeine’s “legality” in sport.   “The athlete’s awareness of caffeine’s position in anti-doping rules was associated with their actual caffeine intake,” Burke explains. “Specifically, the dose of caffeine was higher if an athlete was aware of caffeine’s position as an unrestricted substance - ~ 222 mg in those unaware of the 2004 decision versus ~ 415 mg in those who were aware of the change in caffeine’s status on the WADA anti-doping List.”   “In theory, athletes should be able to manage a safe and socially acceptable intake of caffeine intake to prioritize its effect on sports performance within the ethics and rules of their sport,” Burke says. “In practice, however, caffeine use in sport continues to be problematic.”     Caffeine for Sports Performance offers a common sense discussion on the benefits and risks of caffeine use for a wide range of sports. The book enables athletes to decide whether to safely use caffeine, including their habitual daily caffeine intake, to get the most out of their sports while also delving into the health implications of caffeine use. Read more about Caffeine for Sports Performance.  Article Source: http://www.humankinetics.com/articles/articles/how-caffeine-impacts-sports-performance Photo Source: www.robertharding.com So guys do you agree that more than required intake of caffeine causes negative health outcomes?

Energy Drink Companies Refuse To Enact Policies Protecting Children: Senate Study

Some of the nation’s largest beverage manufacturers have failed to enact certain policies that could protect minors from the potentially harmful effects of energy drinks, according to the findings of a recent report. 

A survey issued by U.S. Senator Edward J. Markey (D-Mass), titled “Buzz Kill,” indicates that many manufacturers are not following through on certain commitments they made not to target the nation’s youth with their advertising.

In 2013, Senators called on 17 energy drink makers to make voluntary agreements to follow certain guidelines concerning marketing and promotion of energy drink products to children under the age of 18.

The latest study, which tracks the industry’s progress in reaching those guidelines, was compiled by the staff of Senator Markey, in coordination with the staff of Senators Richard J. Durbin (D-Ill) and Richard Blumenthal (D-Conn).

Health officials, parents and legislators alike are concerned about the potential health risks energy drinks may pose for young people, who commonly consumer large volumes of the highly caffeinated beverages.

The movement to protect the nation’s youth is facing resistance from a rapidly growing market, which has aggressively marketed to teens and young adults for years.
 

 

The energy drink market has grown 60% between 2008 to 2012, and is on track to becoming a $21 billion business by 2017. Energy drink sales reach more than $9 billion each year for people of ages 13 to 35. More than 30% of teens under 18 have admitted to regular consumption of energy drinks.

The group of senators received responses from 12 energy drink companies concerning those commitments. The companies included Red Bull, Monster Energy Company, Rockstar, Inc, Arizona Beverages USA, Celsius Inc, XYIENCE, The Coca-Cola Company, and Dr. Pepper Snapple Group.

Companies Reluctant To Commit

Overall, only one energy drink company, XYIENCE, committed to all specific measures concerning age restrictions and marketing proposed by the Senators in the 2013 letter. Those measures included labelling products as not intended for youth under 18, restricting advertising where more than 35% of the audience is under 18 years of age, restricting social media for children under 18, and avoiding featuring teens under 18 in ad campaigns.
 

Only four of 12 companies, Arizona, Celsius, XYIENCE, and Coca-Cola, committed to not market their energy drink products to youth.Red Bull, Monster, Rockstar and Dr. Pepper/Snapple declined to commit to this measure. These four companies make up more than 90% of the energy drink market. However, all the companies did agree not to market energy drinks to children under the age of 12.
 

All but one company agreed not to sell products in K-12 schools, however two would not commit to stopping their distributors and other partners from selling in schools. Six of 10 companies agreed to voluntarily report adverse events stemming from energy drink consumption to the FDA. Three companies said they would consider reporting the events, and one company completely refused.
 

Members of the American Beverage Association agreed to refrain from marketing energy drinks for rehydration or with electrolytes, similar to sports drinks. However, Monster, Rockstar and Coca-Cola, all members of the ABA, continue to market the drinks like sports drinks. This especially concerns health advocates because it can lead consumers to drink large quantities for energy drinks for rehydration, while consuming large amounts of caffeine.

A study published late last year found while energy drinks may often boost athletic performance in some athletes who consume the drinks, they also experienced increased insomnia, nervousness and other side effects.

The top four energy drink companies, Red Bull, Monster, Rockstar and Dr. Pepper, had major gaps in their commitments to protect teens from marketing campaigns.
 

In comparison, Arizona, Celsius, XYIENCE and SK Energy, demonstrated high commitments to implementing and following policies that would protect children from harmful advertising campaigns.

Most companies implemented some measures to discourage misuse of energy drinks, including product labelling of caffeine content, and warning against rapid or excessive consumption, or mixing with drugs or alcohol.

Research published last year in the medical journal Alcoholism: Clinical and Experimental Research concluded mixing energy drinks with alcohol may give drinkers a greater urge to consume higher amounts of alcohol, causing those drinkers to have higher blood alcohol levels.

Another study published last year found that young children who consume energy drinks may face serious health risks, including seizures, heart problems, chest pain and erratic heart beats.

 

Article Source: http://www.aboutlawsuits.com/energy-drink-advertising-report-78422/

Photo Source: www.robertharding.com

Guys this issue of energy drink's advertising is not new and its still not too late for all, specially young children to control its intake.

 

 

4 Reasons Why Athletes Go Bananas over Banana

Ever wondered why you see some athletes get a quick bite of banana during breaks? Or why they’re commonly served in rest stations during marathon races?

The answer is simple...they’re one of nature’s best food supplements when it comes to athletic performance. Not only are they a quick and delicious snack, but they also contain essential nutrients that can directly enhance your performance and results. Here are 3 reasons why athletes love having banana before, during, and even after training.

 

Great source of potassium

Bananas are famous for being rich in potassium, a mineral essential to optimise athletic performance. This mineral is a critical element in several bodily functions such as the movement of muscles, regulating the water levels in the body, and preventing cramps. A medium-sized banana typically has around 450g of potassium, making it an excellent source for getting this vital nutrient.

 

Instant energy

Bananas also provide athletes with quick and effective energy source through its substantial carbohydrate and sugar content. These carbs and sugar from bananas can provide the added energy to help keep the mind and body sharp throughout activity. With around 30g of total carbohydrates in each medium-sized banana, it’s an excellent and delicious way to get an instant boost of energy.

 

Healthy Sleeping Pill Alternatives

Healthy people need a good night's sleep right? Eating a banana before bed can help you do just that. Bananas are an excellent source of magnesium and potassium which help relax overstressed muscles. Because they also contain tryptophan, which converts to serotonin and melatonin (the brains key calming hormones) they have a relaxing effect on the body in general. This is good news for poor sleepers.

 

Cheap and convenient

Because bananas are one of the most common and accessible fruits around, they’re perfect for athletes who want a healthy, performance-enhancing snack that doesn’t break their wallets. Not only that, but  they’re quick to eat and very easy to get a hold of.

If you’re an athlete or fitness enthusiast, it’s a no-brainer. Bananas should be one of your go-to snacks and an essential part of your diet. If the pros love it, so should you.

No time to blend your banana and protein on the run? No worries Ultimately Natural’s got you covered with our Real Banana and Cinnamon infused Whey Protein. No fake aftertaste like with the synthetically flavoured version, just real creamy ground down banana and cinnamon with the added benefit of agave inulin fibre for a sure fire way to fuel the start of your day.
 

 

 

Article Source: http://www.ultimatelynatural.com.au/blog/4-reasons-why-athletes-go-bananas-over-banana/

Hey guys do you go eat bananas daily and go bananas over it?

 

Negative & Positive Effects on People Who Drink Energy Drinks

Negative & Positive Effects on People Who Drink Energy Drinks

 

Energy drinks have become increasingly popular since they were first introduced into the European market in 1987 and then in the U.S. about 10 years later. Manufacturers of these products claim to increase energy, endurance, burn fat and improve athletic performance. The medical community has begun to question the amount of sugars, and safety of caffeine levels and other supplements in these beverages.

Caffeine

Energy drinks contain high levels of caffeine, at 80 to 500 mg per can when compared to 65 to 100 mg for a cup of coffee. Caffeine is a central nervous system stimulant and diuretic. Three cups of coffee -- about 3 -- offer a maximum recommended daily amount of 250 mg of caffeine. Another ingredient often found in these types of drinks is guarana seed extract, from a plant that is native to the Amazon. Guarana is high in caffeine content.
 

 

Positive Effects

Caffeine is the main supplement in most energy drinks. It is an appetite suppressant, and has been used effectively in the treatment of migraine headaches and to combat short-term drowsiness and fatigue. According to a UC Davis publication, Guarana has been scientifically linked to increased energy, appetite suppression and athletic performance enhancement.

Negative Effects

Caffeine or guarana consumption can result in increased heart rate, sleeplessness, nausea, anxiety, depression, nervousness, irritability, abnormal heart rhythms -- arrhythmia and late-term miscarriage. Some drugs can interact with either supplement and should be considered prior to consuming energy drinks. A study by the American Heart Association showed significant increases in heart rate and blood pressure with energy drink consumption during sedentary activities. A concern was raised that combining energy drinks with higher levels of physical activity could pose a risk for people with high blood pressure or heart disease.
 

 

Safe Energy Drink Consumption

While the FDA has set a caffeine maximum level at 71 mg for a 12-oz. soda, According to "The Journal of The American Medical Association," it has not set maximums for energy drinks. Further studies on caffeine’s effects are under way with many medical organizations advising adults to consume energy drinks in moderation; and for children and teens to abstain altogether until their safety can be established. New studies have also been concerned with alcohol-based cocktails that include energy drinks. A study published in the February 2011 issue of "Alcoholism: Clinical and Experimental Research" indicates that energy drink-laced cocktails spur continued alcohol consumption because of the stimulating effects of these beverages.

 

Article Source: http://www.livestrong.com/article/379597-negative-positive-effects-on-people-who-drink-energy-drinks/

Photo Source:  www.robertharding.com


Hey guys what do you feel about daily consumption of energy drinks? 

 

 

Does caffeine improve athletic performance?

Does caffeine improve athletic performance?

I get asked this one a lot and it frequently comes up on forums and message boards.

Caffeine has been shown to decrease oxygen demand and improve running economy.  It’s also been shown to improve time trial ability for running and biking, as well as other measured performances for ball-sport athletes. I’ve seen improvements in performance from 0.5% to 4% depending on the studies you look at.

Yes, caffeine works.  This I think I can say without equivocation.

The critical  and logical questions then become:

• How does it work?
• How much is needed for it to work?  And,
• How much is too much?

How we (used to) think caffeine works in performance

One common explanation that I see repeatedly online and even in some training books is that caffeine spares the use of muscle and liver glycogen during a race and this is one way that it can boost performance since muscle and liver glycogen depletion potentially creates the onset of fatigue.  It’s coupled with the idea that caffeine mobilizes fat into the blood stream and therefore this increases fat utilization.

Research so far has shown that this isn’t true.  While studies have shown that caffeine does mobilize free fatty acids, what hasn’t been shown is that fat metabolism increases or changes any.  In fact fat and carbohydrate metabolism remain the same.

So as far as research showing that caffeine has a glycogen-sparing effect — that doesn’t seem to be supported. Most of the glycogen/metabolic studies focus on diabetics and some haven’t found differences in post exercise blood glucose and insulin levels with the use of caffeine versus placebo — and few if any have noted any real changes. But it would be difficult to extrapolate anything from diabetics into the realm of endurance athletics though.  It could be having an effect but I’m not aware of studies that show that caffeine has any metabolic effect.

In another article from a usually well-researched group of bloggers they mention a research article that says combining caffeine with carbohydrate improved storage of glycogen, and the researchers of this study say that this was indeed “the first evidence” of this sort. But later studies show differently stating that as long as you consume a certain amount of carbohydrate following a workout the amount of glycogen storage isn’t appreciably more with caffeine use.  So take the metabolic effects of caffeine with a grain of salt (as it were).

In fact a review articles done in 2008 looking at caffeine’s role in changing metabolism of substrates states that “There is very little evidence to support the hypothesis that caffeine has ergogenic effects as a result of enhanced fat oxidation.”

There’s a lot of evidence that caffeine will boost performance in the absence of any effect on glycogen sparing — a 2013 study in Medicine and Science in Sports and Exercise found that caffeine ingestion increased 60min TT effort among 12 endurance trained triathletes even in a manipulated glycogen-depleted state. This makes it clear that it doesn’t need to effect glycogen in order to give your performance a boost.

How does caffeine actually work?

Frankly we don’t know with 100% certainty.  A number of theories have been proposed:

Enhanced Calcium mobilization and/or enhanced Na+/K+ (sodium and potassium pump) transport.  But neither of these have been shown to be the case in research studies.

As one review of literature in 2009 seems to be that caffeine stimulates the CNS directly.  It has a hypoalgesic effect — meaning it helps you to feel less pain — so it decreases the level of perceived exertion at a given workload, increases arousal and alertness, and has “effects on negating decreased firing rates (ed. notice the double negative there) of motor units and possibly produce a more sustainable and forceful muscle contraction.”

The $.02 version?  It gets you amped up.

Simple and effective.

How much caffeine should you take?

Most of the research points to about 1.5mg/lb (~3 mg/kg) of body weight per hour.  Most caffeine supplements come in 200 mg tablets (you can find 100s too) so for a 150 pound athlete taking one of those tablets per hour will get you pretty close.

Dosages at 6mg/kg per hour didn’t show any improvement over the recommended 3mg dosage.  Consuming 9 mg/kg per hour seemed to have a negative effect.

What about coffee?

Coffee has a bit of a checkered track record with sports performance.  Some studies show it to be inferior to caffeine pill supplementation, while others still show good effect.

One thing that stands out with coffee is understanding what you’re getting.  When different brands of coffee and even different coffee shops were tested they showed a huge disparity in the number of milligrams of caffeine in a standard cup.  In fact, in an informal review of a number of different Starbucks and tested each of their Breakfast Blends and found a 6-fold variation in the number of milligrams!  So get one amount at one Starbucks and potentially at the store down the street get the same coffee with six times as much caffeine.  Yikes!

I’ve found that individual variation is huge, so test what works best for you.  Just use what seems to be a therapeutic dose for you — it may end up being less than the recommended, which is okay.  I think you can only benefit by sticking to the minimal effective dose given your metabolism.

So guys what would you go for Caffeine or coffee?

 

Article Source : http://endurancenerd.com/does-caffeine-improve-athletic-performance/

Photo Source: http://www.robertharding.com/

Why Do So Many Runners Get Injured?

Why Do So Many Runners Get Injured?

Hey Everyone! So, are you ready for an awful and shocking truth? 70% of all runners will be injured this year. 7 out of 10. That’s nearly three fourths of all runners, including triathletes. 3/4ths! And for many of those folks, the injury they experience will be devastating and frustrating beyond words. The statistics are crazy and shocking, and also sad. It honestly doesn’t have to be that way.

WHY do so many runners get injured? There are many reasons, but let’s start with the simple fact that running is just plain HARD on your body. For example, have you ever stopped to think that when you run ONE mile, you do the equivalent of approximately 1500 one-leg-squat jumps? That’s just ONE mile. Working against the forces of gravity and ground reaction, your body had better be resilient, strong and mobile enough to hold up as the miles add up. And most bodies aren’t. Especially those just starting out hoping to use running to lose weight or get fit.

Through no fault of your own, triathletes and runners have not been told the full story of what it takes to stay healthy and become faster too. The marketing machine surrounding shoe sales and races (get your latest cool colors or latch onto the latest fad: minimalist anyone?) diverts the average runner’s attention. Add that together with uninformed trainers and coaches who don’t know any better, and what you have is what you have.

So what’s the real story? And most importantly, what can YOU do about it?

In a nutshell, movement quality is the story, that’s what.  (Keep reading, trust me, you need to know this!)

How your body moves and functions is the alpha and the omega of your ultimate athletic potential. Movement quality is the difference between an athlete who rocks it year after year, able to perform at peak potential vs. an athlete stuck in plateaus of sub-par performance or, worse, deals with vicious cycles of injury.

As gait analysis experts, we can use our knowledge of this incredibly powerful tool to provide a clear way to explain what you need to know, what you need to examine, and why you need to fix your imbalances.

Most people think gait analysis is:
a) only about how you walk or run

b) only about your feet and your shoes

c) something you get done in a running shoe store

Many think gait analysis is all about–and ONLY about–someone looking at you as you walk or run while evaluating your feet and your shoes.

How many of you have done the following? A clerk in your local running store watches you jog, and suggests a pair of shoes that are more stable, or more neutral, or more cushioned, or are the type that “forces” you to land midfoot. Voila! Your biomechanical problems are solved. This is what most people know–and have come to accept–as gait analysis.

We are here to tell you that a shoe store gait analysis is about as far from the real deal as you can get. In fact, true gait analysis is not a generic exercise, but is a scientifically-based and technically precise process. It is highly individualized, and reveals much about how you will hold up to training and, ultimately, perform.

When conducting a gait analysis, the feet are only one small piece of your biomechanical puzzle.

What happens at the feet is merely a part of a holistic, whole body, integrated MOVEMENT pattern. Running, like most other whole body activities (such as swimming or playing many field sports), is essentially a unique way of moving. When we analyze a client statically, dynamically, and then running on the treadmill during a gait analysis, it serves to provide a unique, personal movement “map.” That “map” reveals the programming of everything happening within the body–from kinesthetic awareness and habit, to individual levels of mobility, stability, flexibility, and functional strength. The analysis of all of these different elements taken together is what creates a complete picture of a person’s gait.

In essence, what we do isn’t “gait” analysis at all, it is true “movement” analysis. Gait analysis uncovers precisely how YOUR body is moving.

Every activity, even standing still, represents a unique movement pattern. That pattern is bred from your habits and lifestyle, as well as your body’s mobility, stability, flexibility and strength. Every action you take–running stride, pedal stroke, swim stroke, etc.– represents a unique movement pattern. If your movement patterns include compensations (and they likely do), we can pinpoint the areas in the body where these losses of efficiency, or compensation, originate.

Where athletes get into trouble is when major compensation, which often leads to true dysfunction, continues for extended periods of time.

What typically happens is this….

Compensations in the body lead to imbalances and instability around joints. The larger prime movers (hamstrings, glutes, quads, etc.) are often forced to help create stability or on the flip side, become less active, and end up contributing less than their fair share of the work in moving us around.

The smaller/tiny stabilizers are forced to step in (compensate) and do the work of the larger, more powerful prime movers. The stabilizers are taxed day in and day out, mile after mile. Over time they end up, in a word, fried. Shredded. The wear and tear on the stabilizers greatly compromises recovery and your ability to train consistently.

In short, this scenario is an injury waiting to happen. We see it over and over again.

Discovering the inefficiencies and compensation unique to YOU is the power of what true gait analysis can reveal. Once uncovered, you can then begin to address inefficient and costly “energy leaks” that rob you of power and free speed (*the speed you get without having to pay a “price” to get it!).

We can’t say it enough–improper, unbalanced movement limits your ultimate potential and puts you at an exponentially-increased risk of injury.

In short, gait analysis is about YOU, and your personal and very unique way of moving. Unless the underlying causes of your dysfunctional movement patterns are addressed, your patterns won’t change, and, thus, the risk of injury won’t improve. Gait analysis is about looking at your entire body as a holistic organism–a single amazing unit.

It goes far beyond an untrained eye watching you jog in a pair of sneakers.

So guys are you now ready to reduce injury with Gait Analysis.

Article Source: http://pursuitathleticperformance.com/2015/why-do-so-many-runners-get-injured/

Photo Source: http://www.robertharding.com/

 

 

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5 Ways to Strengthen and Protect Against Injury

Whether in warm-up, active engagement, or cool down, athletes are at risk for injuries. It doesn’t matter if you’re a casual jogger or a professional football player – injuries are real and possible for athletes of every level.

Here are a few tips to keep you on the street, court, or field and protect against injury:

1. Start Slow
Rushing your body into an activity it’s not accustomed to can lead to injury. Slowly increase the intensity of your workout routines to allow your body time to adjust. Overuse injuries can occur when you increase your intensity too quickly, so it’s important to ease into a new regiment or routine. Try and limit yourself to a 10 percent increase (or less) per week.

2. Warm Up and Stretch before You Start
Regardless of how long or rigorous your exercise, dedicate 15-20 minutes to full-motion warm up and static stretching. Start off your workout with a cardio workout to raise your heart rate and temperature (butt kicks, lateral movement, high knees) and finish with slow stretching (no bouncing!) Stretching lengthens muscles and increases blood flow, which can prevent against injuries.

3. Hydrate and Use Proper Form
It’s a no-brainer, but your body needs proper fuel to burn while the motor revs up, so to speak. You wouldn’t put pizza and beer in the tank of your car, would you? Water and good carbohydrates are the general rule of thumb. Also, having someone inspect your form can help offset any potential long-term injuries in your future exercises.

4. Don’t Overdo It
The “No Guts No Glory, No Pain No Gain” people are all suffering from injuries, no question. Don’t train hard everyday – overuse injuries can occur unless you alternate hard and easy days on your workout routine. Avoid the Weekend Warrior ideology as well. Cramming too many activities into a shortened period can fatigue your muscles.

5. Get a Consultation from an Expert
Of course, a physical examination from your physician is a great way to identify any potential issues in your exercises. But knowing the limitations of your body and getting guidance from an athletic trainer or physician can greatly benefit your progress.

An Easy, Natural Way to Boost Your Athletic Performance

 An Easy, Natural Way to Boost Your Athletic Performance

 

What's cheap, refreshing, and good for you? It's the diamond of all nutrients. It's the king of all life. It's water. It takes a loss of only 1% - 2% of your body's ideal water content to cause dehydration. And dehydration will affect your athletic performance. In this post, I'll cover what dehydration is and how to avoid it. I'll also tell you about a secret, natural sports drink that's ideal for the young athlete, so stay tuned.

What is dehydration?

After waking up your body is crying out for water, it is in a state of dehydration. Dehydration occurs when the body sweats out more fluid than it takes in. One of the first physiological responses is the thickening of blood, which creates more work for the heart. Thick blood is like trying to pass mashed potatoes though a funnel; on the other hand,  thin blood is like pouring water down the same funnel. The added stress placed on the heart significantly decreases endurance.

What is overhydration?

Overhydration, on the other hand, is when the body takes in more water then it can process, and is a phenomenon quite common to athletes. Gulping large amounts of water overloads the bodies ability to absorb and utilize it. Taking small sips at regular intervals instead will allow for better absorption. Remember, the average person loses 90 ounces of water daily, which needs to be replaced.

Can I drink too much water?

Hyponatremia is the point at which the body becomes overly hydrated. Too much water can flush minerals, known as electrolytes, from the body. These minerals help regulate the smooth and efficient contractions of muscles, and when the bodies electrolyte levels become too low, cramping, muscle spasms, and other signs comparable to dehydration occur. Not fun. If you run a marathon without replenishing properly, or if you ingest a super-human amount of water in a really short period of time, for example–then crazy things can happen to your fluid balance. You can lose too much fluid, become dehydrated and pass out from low blood pressure... Your heartbeat could become irregular… you could overload your cells and cause them to burst... Lots of NOT fun things that can potentially land you in the emergency room.

Optimal hydration

Don't make the mistakes many other athletes have made by drinking large amounts of water in the days prior to an important competition. Instead, consume only a moderate amount of water, sipping it throughout the day, and no coffee, no energy drinks, no caffeinated teas, and no chocolate, sorry. Avoid caffeinated foods and drinks, since caffeine is a diuretic. It'll suck the water right out of you. Limit high protein foods prior to an event, since water is used during the digestive process. Fresh fruit is the best option. For optimal hydration, think of replacing dry, cooked, and processed foods with fresh fruits and vegetables. Most people who eat a diet high in fruits and vegetables don't need to consume as much water, as those on a standard diet. In fact, some drink no water at all. The shift to more raw foods will certainly help maintain hydration, and will probably improve health overall. Fruits and vegetables are all made of water, it's like eating water.