Why is it so important to stay hydrated?Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work correctly. For example, your body uses water to maintain its temperature, remove waste, and lubricate joints. Water is needed for good health.


How does my body lose water?Water makes up more than half of your body weight. You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you are physically active, or if you have a fever. Vomiting and diarrhea can also lead to rapid water loss. If you don’t replace the water you lose, you can become dehydrated.


How do I know if I’m dehydrated?Symptoms of dehydration include the following:

• Little or no urine, or urine that is darker than usual
• Dry mouth
• Sleepiness or fatigue
• Extreme thirst
• Headache
• Confusion
• Dizziness or lightheaded feeling
• No tears when crying

Don’t wait until you notice symptoms of dehydration to take action. Actively prevent dehydration by drinking plenty of water.


Who is at higher risk of dehydration?People are at higher risk of dehydration if they exercise at a high intensity, have certain medical conditions, are sick, or are not able to get enough fluids during the day. Older adults are also at higher risk. As you get older, your brain may not be able to sense dehydration and send the signals for thirst.
You may need to increase the amount of water you are drinking if you:

• Have certain medical conditions, such as kidney stones or bladder infection
• Are pregnant or breastfeeding
• Will be outside during hot weather
• Will be exercising
• Have a fever
• Have been vomiting or have diarrhea
• Are trying to lose weight

How much water should I drink each day?You may have heard different recommendations for daily water intake. Most people have been told they should drink 6 to 8 8-ounce glasses of water each day, which is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day.
If you are concerned that you are not drinking enough water, check your urine. If your urine is consistently colorless or light yellow, you are most likely staying well hydrated. Dark yellow or amber-colored urine is a sign of dehydration.




Besides water, what else can I consume to stay hydrated?Water is the best option for staying hydrated. Other drinks and foods can help you stay hydrated, but some may add extra calories from sugar to your diet.
Drinks like fruit and vegetable juices, milk, and herbal teas can contribute to the amount of water you get each day. Even caffeinated drinks (for example, coffee, tea, and soda) can contribute to your daily water intake. A moderate amount of caffeine (200 to 300 milligrams) is not harmful for most people. This is about the amount in 2 to 4 8-ounce cups of coffee. However, it’s best to limit caffeinated drinks because caffeine may cause some people to urinate more frequently, or feel anxious or jittery.
Water can also be found in fruits and vegetables (for example, watermelon, tomatoes, and lettuce) and in soup broths.


What about sports drinks and energy drinks?For most people, water is all that is needed to maintain good hydration. However, if you are planning on exercising at a high intensity for longer than an hour, a sports drink may be helpful. It contains carbohydrates and electrolytes that can increase your energy and help your body absorb water.
Choose a sports drink wisely. They are often high in calories from added sugar and may contain high levels of sodium. Also, check the serving size. One bottle may contain several servings. If you drink the entire bottle, you may need to double or triple the amounts given on the Nutritional Facts Label. Some sports drinks contain caffeine. If you use a sports drink that contains caffeine, be careful not to get too much caffeine in your diet.
Sports drinks are not the same as energy drinks. Energy drinks usually contain large amounts of caffeine and other stimulants (for example, guarana, ginseng, or taurine) that your body doesn't need. Most of these drinks are also high in added sugar. Many experts recommend that children and teens should not have energy drinks.


Tips for staying hydrated

• Keep a bottle of water with you during the day. Purchasing bottled water is expensive and creates plastic bottle waste. Carry a reusable water bottle and fill it from the tap instead.
• If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
• Be sure to drink water before, during, and after a workout.
• When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.
• If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up; at breakfast, lunch, and dinner; and when you go to bed. Or drink a small glass of water at the beginning of each hour.
• Drink water when you go to a restaurant. It will keep you hydrated, and it’s free!
  
  FOR MORE INFORMATION ON HEALTH AND FITNESS, GIVE US A CALL!
  1-609-549-9048, ask for Pete.
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  The above article originally appeared at familydoctor.org

Our FREE Fitness and Weight Loss seminar is coming up soon at the Barnegat Branch of the Ocean County Library!
Do not miss this free informative discussion on how to get fit, lose weight and stay healthy.
Also, everyone who attends will get a free personal training session!
Call the library now to reserve your spot! (609) 698-3331
July 12, 7 to 8 pm.
#fitness #free #seminar #losingweight #peterspaziano #oceancounty #barnegat #personaltraining

Good Morning!
We just got back from our morning run. Today we ran along the Barnegat Bay on Bay Avenue in Barnegat. We started and returned at the Barnegat Township Dock. How refreshing! Cool temperatures at 61 degrees. We saw red winged blackbirds and fellow runners passing our way.
Would you like to run with us? Just post a comment here and let us know. Bay Avenue is a great place to run with little traffic and beautiful scenery and of course the bay breeze. 
We are looking forward to your comments and please remember that running is only part of your fitness journey. 
Nutrition and strength training are important elements and it is the combination of all things that will put you in a healthy place. 
Call us or text us for details about how you can receive free personal training from our staff if you live in Ocean County NJ.
If you are outside of the county, state or even country we still can help!
We have staff members who specialize in personal training by email and text. We have clients who are very satisfied with our personal attention to detail in helping guide you to reach your fitness goals no matter where you live!
Exciting right?
Just give us a call, text or email and ask for Pete.
We can't wait to hear from you!
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  Drink!!!!!
When it gets warmer we tend to be more active. Running around outside, doing chores, running walking or just enjoying the sunshine.
   When we are more active and the temperatures are higher we need to make sure we are getting enough hydration to match that activity level.
Make sure you always have access to fresh water when you are out and being active. Make sure you drink the water too, don't just bring it! :)
   One special note for seniors.. It is a fact that when we age our body sends us less signals as reminders. Seniors will tell you often that they don't "feel" thirsty, but are in fact under hydrated.
If you are a senior, just because you don't feel the thirst impulse you still must be sure you are drinking enough water through out your day to stay hydrated. Don't wait for your body to tell you because those signals may not come.
Did you know that water is a nutrient? 
Water is defined as an essential nutrient because it is required in amounts that exceed the body's ability to produce it. All biochemical reactions occur in water. It fills the spaces in and between cells and helps form structures of large molecules such as protein and glycogen.
Your body needs water just as much as it needs food!

How much water should you drink? 
Below is a nifty explanation from slenderkitchen.com that allows you to tailor your water intake based on your weight and activity level:

Lots of people don't realize the true importance of drinking enough water everyday and how it can impact both your health and your weight loss efforts. According to experts in a recent study, drinking just 2 cups of water, which is smaller than the size of a bottled soda, before meals helped dieters lose an extra five pounds yearly and help you maintain your weight loss. Additionally drinking the right amount of water daily can actually speed up your metabolic rate and help to curb overeating when your body confused hunger and thirst. But how much water is enough? Here is how to calculate how much water you should drink a day for both health and weight loss benefits:

1. Your weight: The first step to knowing how much water to drink everyday is to know your weight. The amount of water a person should drink varies on their weight, which makes sense because the more someone weighs the more water they need to drink. A two hundred pound man and 100 pound woman require different amounts of water every day.
2. Multiply by 2/3: Next you want to multiple your weight by 2/3 (or 67%) to determine how much water to drink daily. For example, if you weighed 175 pounds you would multiple that by 2/3 and learn you should be drinking about 117 ounces of water every day.
3. Activity Level: Finally you will want to adjust that number based on how often you work out, since you are expelling water when you sweat. You should add 12 ounces of water to your daily total for every 30 minutes that you work out. So if you work out for 45 minutes daily, you would add 18 ounces of water to your daily intake.

To make it a littler easier to calculate how much water to drink everyday, here are the recommended amounts for a range of weights. Remember to adjust for your activity level.
WeightOunces of Water Daily
100 pounds       67 ounces
110 pounds        74 ounces
120 pounds      80 ounces
130 pounds      87 ounces
140 pounds      94 ounces
150 pounds      100 ounces
160 pounds      107 ounces
170 pounds      114 ounces
180 pounds      121 ounces
190 pounds      127 ounces
200 pounds     134 ounces
210 pounds      141 ounces
220 pounds     148 ounces
230 pounds     154 ounces
240 pounds     161 ounces
250 pounds     168 ounces

For more information on proper nutrition, weight loss and getting fit --- contact us directly at OceanCountyFitness.com! 
We offer personal One-on-One Personal Training in Ocean County NJ and virtual online personal training world wide!
Email us or call us anytime!
We are located in Barnegat NJ and we service the Ocean County area with fitness and personal training services.

While it's hard to believe that the summer is on the way, what with all these chilly temperatures lately on the Jersey Shore. You can be sure that sooner or later those hot temperatures will be here and with those spikes in heat will come your desire to wear less clothes.
If you need to firm up and lose a few pounds before the summer gets here it is NOT TOO LATE!
Give our firm a call and let us be a part of your summer fitness goals!
Call today for your FREE PERSONAL TRAINING LESSON, exclusively from OceanCountyFitness.com!
Call 1-609-549-9048 or email us anytime.
You can also comment to this post.
Have a great day and we look forward to hearing from you!
Pete

It's a beautiful Sunday morning in Barnegat today!
Great day to  get out and be active!
Enjoy the day and do something positive for your health!
Take a walk, jog or a bike ride.
Remember - for a free personal training lesson, open to Ocean County  residents, call us to book a day! We come to you and it's free. Learn how you can lose weight, get tone,get strong!
Live life the way you should be living it - healthy.
Call to schedule your appt. with our certified personal trainer, Peter Spaziano.
1-609-549-9048.

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