Health Benefits of Vegetables

Eating vegetables regularly can have many health benefits. They are one of the most natural foods and contain different vitamins, minerals and thousands of other plant chemicals known to provide health benefits. Along with all the many disease-reducing benefits (listed below), eating vegetables can also help control weight.


Vegetables are low in fat and calories, a good source of dietary fiber and provide us with extra energy. All these features help control weight effectively. Being low in calories enables us to eat lots of vegetables without consuming excess energy, the high fiber content also helps fill the stomach faster limiting the total amount of food consumed. The presence of many vitamins and other chemicals in vegetables supply the body with nutrients necessary to boost energy production within the muscle cells. This give us a natural feeling of vitality and the energy to become more active helping to burn more energy each day.

Vegetables are also low in sodium so they help reduce water gains. Sodium is present in virtually all processed foods, it causes the body to hold water within the interstitial areas of the body. It has been estimated that many average people may be holding up to 5 pounds of additional water caused from a high intake of sodium. Any reduction in sodium intake will help lose water weight and if we eat more vegetables our sodium intake naturally lowers.

Great reasons for eating vegetables to benefit with losing weight

Low in fat

Low in calories

Less water retention - low in sodium

Fill stomach quickly - high in fiber

Increased vitality due to high nutrient content


Vegetable tip:

Vegetables can offer better heath benefits when they are cooked and mashed. A study has shown that the body can absorb more of an important substance from cooked vegetables than from raw ones.

What Is It About Me And Milk?

What do I need to know about lactose intolerance?
Lactose intolerance means that you cannot digest foods with lactose in them. Lactose is the sugar found in milk and foods made with milk.

Should I worry about lactose intolerance?
No. Lactose intolerance is not serious. You should feel better soon if you eat less food with lactose or if you use products that help you digest lactose. Drink less milk because if has lactose in it.

Why does my body have trouble digesting lactose?
You cannot digest lactose because you do not have enough lactase enzyme. The small intestine needs lactase enzyme to break down lactose. If lactose is not digested, it can cause gas and stomach cramps.

How will I feel if I have lactose intolerance?
After eating foods with lactose in them, you may feel sick to your stomach.

You may also have
•gas
•diarrhea
•swelling in your stomach
Some illnesses can cause these same problems. Your doctor can tell you if your problems are caused by lactose intolerance.

How will my doctor check for lactose intolerance?
Your doctor might use one of these tests:

Blood and Breath Tests
You will drink a sweet drink with lactose in it. Then, your doctor will test your breath or blood for signs that you did or did not digest the lactose.

Stool Test
Your doctor can also find out if you digest lactose by testing your stool (bowel movement). The stool test is often used to check babies for lactose intolerance.

What can I do about lactose intolerance?
You will need to eat less of all foods with lactose. These foods include the following:

Foods made with milk

Lactose is in milk and all foods made with milk, like

•ice cream
•ice milk
•sherbet
•cream
•butter
•some cheeses
•cottage cheese
•yogurt

Prepared foods:
Lactose is added to some boxed, canned, frozen, and other prepared foods, like
•bread
•cereal
•lunch meats
•salad dressings
•mixes for cakes, cookies, pancakes, and biscuits
•frozen dinners

How will I know if lactose is in food?
Look for certain words on food labels. These words mean the food has lactose in it:

•butter
•cheese
•cream
•dried milk
•lactose
•milk
•milk solids
•powdered milk
•whey

Can I eat any foods with lactose?
You may be able to eat a small amount of some foods with lactose. For example, you may be able to eat cheese or yogurt, but not drink milk. Aged cheeses, like cheddar and Swiss, have very little lactose. Or you may be able to eat some prepared foods. To find out if you can, try a small amount of the food and then see how you feel.
Some people can eat a little of certain foods that contain milk, but none of others.

Can I take anything to help me digest lactose?
You can buy pills or drops at a drug or grocery store to help you digest lactose. They are:
•Pills that you chew right before eating foods with lactose. These pills are called lactase enzyme caplets.
•A liquid that you add to milk before drinking. The liquid is called lactase enzyme drops.
You can also drink a special milk with less lactose in it. You can buy this milk at the grocery store. It is called lactose-reduced milk.

What else do I need to know about diet?
Drinking milk and eating foods made with milk are the most common ways to get calcium. Calcium is important for good health. If you cannot eat or drink these foods, you may need to eat other foods with calcium:

•canned salmon with bones
•sardines
•collard greens
•turnip greens
•broccoli
•tofu
Also, ask your doctor if you should take a calcium tablet every day.

Points to Remember•Eat fewer foods with lactose in them, like milk, some cheeses, and ice cream.


•Find out if you can eat small amounts of food with lactose.


•Read food labels to find out if a food has lactose in it.


•Use a special pill or liquid to help you digest foods with lactose.


•Eat enough foods with calcium, like broccoli.

Charlie Horse Again?

What is a Charlie Horse?
The term Charlie Horse refers to any cramp where a muscle is locked in a contracted position. This most commonly seems to happen in the leg, particularly the calf area. However, it is not limited to this area. It is also known to happen in the neck and chin, among other places.

What causes a Charlie Horse?
A charlie horse can be a symptom for many different things. It can be caused by deficiencies of such things as magnesium or potassium. Certain medications, and dehydration can also cause them. You can even also get a charlie horse by being struck suddenly.

What can I do if I get a charlie horse?
One of the ways you can best get rid of the charlie horse, is to stretch the muscle that is cramping. If it is in your calf, try pointing your toes up as high as you can.

Frequent Cramping
Getting charlie horses is usually not a major problem, but in some cases can be a sign of serious medical issues. If you experience charlie horses regularly you should probably go to the doctor as soon as possible to just make sure you don't have any underlying issues.

High And Low Blood Sugar

What You Should Know About High Blood Sugar
Hyperglycermia is the medical word for high blood sugar. High blood sugar can occur either slowly or quickly. When your blood sugar goes up and stays high, it means that your diabetes is out of control.

If your blood sugar gets too high, you may have one of more of the following symptoms:

•increased thirst
•increased hunger
•frequent need to urinate
•dry itchy skin
•tired or sleepy feeling
•blurry vision
•feeling sick to your stomach
•breathing problems

High blood sugar can happen for many reasons:
•not taking your medicine as prescribed
•expired insulin (insulin that is too old or was not stored properly)
•getting sick or having other kinds of stress (physical or emotional)
•eating too much (especially carbohydrates)
•not getting your normal activity or exercise
•taking steroids or other medicines which can affect your blood sugar

What To Do:
Check your blood sugar anytime you think it may be too high.

If your blood sugar is higher than normal, but you feel well:

•take your usual medicines at the usual times
•move more, even if it's around your house or at work
•drink several glasses of water or sugar-free liquids (without caffeine)
•eat your regularly planned meals
•check and record your blood sugar every four hours until it is back to normal
If you have type 1 diabetes, also check your urine for ketones every four hours and record the results until back to normal.

You should call your health care provider if:

•you are vomiting, confused, sleepy, short of breath or feel dehydrated
•your blood sugar stays above 180 mg/dl for more than one week
•you have two consecutive readings of more than 300 mg/dl
•your urine shows moderate or large amounts of ketones


What You Should Know About Low Blood Sugar
Hypoglycemia is the medical word for low blood sugar. When the amount of sugar in your blood becomes too low, your body cannot work the way it should. Most people with diabetes don’t feel well if their blood sugar drops below 70 mg/dl.

Low blood sugar occurs most often in people who are taking certain pills or insulin for their diabetes. If you are managing your blood sugar through diet and exercise, it is unlikely that you will develop low blood sugar.

If your blood sugar begins to fall too low, you may have one or more of the following symptoms or feelings:

•shaky or weak
•sweaty
•clumsy
•a fast heart beat (palpitations)
•hungry
•a headache
•lightheaded
•nervous
•confused
•tired
•angry
•tingly around the mouth
You might have other symptoms or feelings besides those listed above. Some pills may hide symptoms of low blood sugar. Ask your health care provider if you are taking one of those medicines. Talk with your health care provider about how to prevent low blood sugar.

Some causes of low blood sugar are:

•skipping or not finishing meals or snacks
•taking too much medication/insulin
•eating meals or snacks at different times
•taking medication at different times
•getting more exercise than usual
•drinking alcohol

Constipated And Can't Get Up?

Talking about constipations feels very funny but it's much needed information when it comes to health and fitness...especially for those experiencing it. Coming from personal experience, I know that constipation ain't no joke! You feel that feeling that says it's time to hit the restroom up. But once you get in there, 30 minutes have passed and you're still sitting in there!lol We will not live like this 2010. Smooth flow is our motto this year.hahaha Learn what causes constipation and how to prevent it.

Constipation
Constipation occurs when you have a change in your normal bowel movements, going less frequently than you usually do; passing hard, dry stools; or straining when you defecate. Constipation can be acute (coming on suddenly but infrequently) or chronic (long-lasting). Almost everyone experiences constipation at some point. Often dietary changes are all that's needed to relieve the problem. However, constipation can also be a sign of illness – some people with irritable bowel syndrome (IBS) experience alternating constipation and diarrhea, for example.

What are "normal" bowel movements vary from person to person. Some people go every day, or even three times a day; others may go only three times a week. By the same token, the consistency of stool varies from person to person. Some healthy people may have soft or near-runny stools, while others have firm stools, but have no trouble passing them.

Signs and Symptoms:
•Fewer than three bowel movements a week
•Sudden decrease in the number of bowel movements
•Stools harder than usual
•Bowel still feels full after bowel movement
•Feeling bloated
Many times constipation can be treated with over-the-counter remedies. However, you should see your doctor if you have any of the following symptoms:

•Bowel movements don't improve after changing your diet and getting enough exercise
•Abdominal or rectal pain
•Bloody stool
•Constipation alternating with diarrhea
•Unexpected weight loss
•Thin, pencil-like stools


Causes:
Constipation is most often caused by a low-fiber diet, lack of exercise, dehydration, or delay in going to the bathroom when you have the urge to defecate. Stress and travel can also contribute to constipation or other changes in bowel habits.

Other times, diseases of the bowel (such as irritable bowel syndrome), pregnancy, certain medical conditions (like an underactive thyroid or cystic fibrosis), mental health problems (such as depression), neurological diseases, or medications may be the reason for your constipation. More serious causes, like colon cancer, are not common.

Lifestyle
Getting enough fiber in your diet (20 to 35 g per day) helps prevent constipation. Vegetables, fresh fruits (especially dried fruits) and whole grains including wheat and bran, or oatmeal cereals are excellent sources of fiber. To reap the benefits of fiber, you must drink plenty of fluids (especially water) to help pass the stool. If adding more fiber to your diet causes gas or bloating, try adding fiber gradually.

Regular exercise also helps maintain good bowel movements. Even if you are in a wheelchair or bed, you can change position frequently and perform abdominal contraction exercises and leg raises. A physical therapist can recommend a program of exercises that's right for you.

Additional tips include:

•Take time to eat, breathe slowly, and chew food thoroughly.
•Cut back on high-sugar, high-fat foods.
•Drink plenty of liquids.
•Try a fiber supplement, such as Metamucil or Citrucel. Be sure to drink plenty of water, or these supplements could make constipation worse.

"Stay In Control"

Unfortunately, while you try to do better for yourself, the haters always try to tear you down. It's all good though. Trust me I know: when people who once saw you in a certain light actually witness your transformation,, inside and out, the hating will begin. A lot of people won't want you to change because of their own agendas.

Your boyfriend might like you feeling insecure about your body, because in that state he assumes you'll stay with him, no matter what he says or does. Even so called friends and family might start hating on you now that you've started exercising and are more confident...especially if they aren't doing anything for themselves and don't feel good about themselves. They're used to the "old" you. But guess what? That's not you anymore. You're a new YOU with a new mind working on your new body.

Regardless of who can't stand the new and changed you, don't worry. Some people have a preconceived idea of who you are and what your place should be, and it can intimidate them to see your story changing right in front of them. It makes them question themselves and where they will fit in your life. Your change forces them to look at themselves, and they may not be ready for that. In turn, they may try to sabotage you, perhaps without even realizing what they're doing. So beware! Stay in control and don't buy into what they say, especially if they try to stick old labels on you. Remember, they didn't create you so they sure can't define you. It's up to you to define yourself, and part of that is not buying into how other people define you.

You CAN NOT take care of others until you get yourself straight, which should motivate you to commit to improving yourself. It's up to you to find the reasons closest to your heart that will keep you on the path and get you there as quickly as possible. Lead by example. Walk the walk.

Best Exercises For The "Golf Ball" Butt

I have names for different parts of the body. You might be wondering what the "Golf Ball" butt is.lol Well, if you take a moment to picture a golf ball, what do you see? You are correct, holes and dimples.hahaha We all have looked in the mirror and looked back there and just shook our head. But listen, all hope isn't lost.

Remember that muscle mass is lean and doesn't take up a lot of space. Strengthening your glutes can improve muscle tone and result in a tighter, firmer appearance.
As with any muscle group, it is not possible to selectively "spot reduce" this layer of fat from the buttocks. (That means all the donkey kicks in the world won't burn away butt fat.) However, all types of cardio exercise will help reduce your overall body fat.

Appropriate eating habits coupled with aerobic exercise help address the fat tissue on the surface. Every body responds differently to exercise, so it's important to experiment with a variety of butt exercises to identify which ones yield the best results for you.

Contrary to popular opinion, weight training is unlikely to make a woman's butt bigger. The average woman doesn’t "bulk up" from strength training because she lacks a significant amount of the hormone testosterone, which is essential to developing large amounts of muscle. It would take hours of time in the gym on a daily basis, strict eating habits, and use of steroids for most women (and men) to achieve a bodybuilder physique. Due to these facts, I recommend women use heavier weights with fewer repetitions when training their glutes at the gym. This approach is usually more effective than exercising with lighter weights and more repetitions.

Six Moves To Do For The "Golf Ball Butt"

Here are some of my favorite booty-firming exercises for those on a low budget. Remember that form and technique are critical for optimal results and for minimizing the risk of injury. Maintain slow, controlled movements instead of using momentum, and focus on the QUALITY of each repetition over the QUANTITY of reps. Unless otherwise specified, do 2-3 sets of 8 to 12 repetitions for each exercise, three times a week (resting at least one day between workouts).

Step-Ups: Stairs are found everywhere—work, college campuses, homes—and they're like free exercise equipment. To target your glutes while going up stairs, remember to push down with your heel while straightening your leg.


Lunges: For added effectiveness, lift your front toes off the floor, which shifts your weight onto the heel, thereby increasing the work of the glutes. This quick fix prevents pressing down on your toes, which targets the quads.


Squats: You can’t beat this classic butt-strengthening exercise. Try single-leg squats to increase challenge or hold onto dumbbells for added resistance.


Bridges: Challenge yourself by performing the bridge with one foot as you get stronger, or add a stability ball for variety.


Donkey Kicks: On your hands and knees, tuck your belly button to your spine to stabilize your torso and spine. Lift one leg up, keeping the knee bent at 90 degrees, until the upper leg is parallel to the ground. For greater effectiveness, straighten the leg. This creates more resistance and prevents the hamstrings from taking over the work from the butt muscles.


Stair climbing: Like the strengthening step-ups above, climbing stairs as a means of cardio also targets the butt. In fact, any incline (such as a hill or an inclined treadmill) works the glutes more than walking or running on a flat road. Since cardio is important for helping reduce body fat, get more out of your booty-shaping plan by adding some inclines or stairs to your cardio plan.
Committing to this glute-firming program places you on a path to improved health with little financial investment. If having a great rear end isn’t motivating enough to add the exercises above to your repertoire, consider the fact that having a strong rear also implies a strong back. Butts and backs go together, and this is good news for overall health and functional strength. Consistency is the key.

"Did You Know.....?"

-If you are eating all of the wrong foods while increasing the muscle growth in your ab region you are actually "bulking up" this area. Why? Because you will have an increase in both muscle and body fat - which will therefore increase your measurements.

-It doesn't matter how many crunches you do, or what new machine you use from the continuous advertisements that hound us day in and day out. If you don't reduce your body fat you will never see those strong toned abdominals.

-Alcohol provides empty calories and there is no nutritional benefit derived from alcohol. Alcohol has 7 calories per gram which is almost as high as fat in caloric content. In addition, alcohol temporarily slows down the metabolism.

-Diets composed of mostly protein and fats promote weight loss through a diuretic effect. This may lead a person to believe that the intended results are being achieved, although temporary in nature.

-Before exercise, carbohydrates provide the energy to sustain the workout. After the workout session, the muscles require tissue building protein.

-Fad diets don't work. If you lose weight fast chances are that you will gain it back ( and more) just as fast. It takes time to put it on and time to take it off.

-Working out with weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller
(but probably weigh more).

-Our bodies were built for activity. Without regular exercise, we build up toxins in the body, allow fat to accumulate in the tissues and arteries, and generally age faster.

-Artificial sweeteners can stimulate your appetite. These sweeteners make diet soda a poor choice. Nothing works for you like water does.

-FAT FREE does not mean healthy. These foods can packs lots of sugar and calories, sometimes more than the full fat versions. Read labels.

-Green Tea contains EGCG. This speeds up your brain and nervous system which burns more calories.

-The worst thing you can do while watching your diet is skip a meal. It has just the opposite effect of what you want. You need to have at least four regular meals every day.
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I hope you enjoyed my "Did You Know...?" Section. I will be putting more of these up in the future so stay tuned.

www.sheithefitnesstrainer.com

Why Am I Queasy During Workout?

I've trained many a clients who have vomited or felt nausea during a workout session. To prevent feeling queasy during future workouts it is very important to know what causes it.

Causes of Nausea During Working Out:
-Dehydration
-Low blood sugar levels due to working out on an empty stomach
-Overexertion
-Motion sickness from performing abdominal exercises

How To Prevent Nausea During Working Out:

1. If exercise-induced nausea is caused by working out on an empty stomach, eating a small meal or snack an hour or so before a workout may prevent nausea and vomiting from occurring. Stick with a high-carb, low fat meal. The carbs from the meal provide the body with the energy needed to make it through a workout. A high carb/low-fat meal or snack digests easily as well and a moderate amount of protein will help to stave off hunger through a workout.

2. Oftentimes exercise-induced nausea will occur during high-intensity workouts. Pushing too hard or performing exercise at a pace above one's fitness level are common causes of exercise-induced nausea. If overexertion is the cause, try scaling back a workout or working up to performing high-intensity workouts.

3. Be sure to hydrate the body before and during a workout.

4. Those who like to perform abdominal exercises at the beginning of their workout are prone to motion sickness because of their eyes being closed during the exercises or the eyes scanning the ceiling freely. I suggest locking the eyes on a fixed point on the ceiling during abdominal exercises to prevent exercise-induced nausea. Also, performing abdominal exercises mid-workout or closer to the end of a workout may prevent nausea as well.

Anyone who is experiencing nausea or vomiting during or after a workout should first consult a physician just to ensure there are no underlying medical problems causing their exercise-induced nausea

Tone Legs and Butt With This Move

"Weight Loss...Very Simple"

There is no secret formula for weight loss. It's SIMPLY a numbers game. Here's how it works:
-One pound of body fat equals 3,500 calories.
-To lose one pound of body fat a week, you need to create a deficit of 3,500 calories OR 500 calories a day.

Sounds simple right? BUT, to avoid a major drop in metabolism, you must do it through a COMBINATION of exercise AND healthy eating.

For example:
If you consume 200 fewer calories each day, you'll have a weekly deficit of 1,400 calories.
Burn an extra 2,100 calories per week, OR burn 300 calories per day through exercise, you'll have met your goal.

For SAFE, lasting weight loss, you should aim to lose no more than one or two pounds a week. Any more than that is unrealistic & if any program offers quick results, you should think twice.

***To keep your metabolism from going down, you SHOULDN'T eat fewer than 1,200 calories a day.

To see approximately how many calories you need to take in a day to maintain or lose weight, copy and paste the following link into your web browser:
www.freedieting.com/tools/calorie_calculator.htm

Shei Atkins Success Story

I know how hard it feels to look in the mirror and not be happy with what you see. I know how it is to not feel beautiful and cringe at every picture you see of yourself. You know the thoughts that run through your mind "Uh, look at my arms", "Oh, my face is so fat". I could go on and on. That was me 5 years ago.

I weighed 145 pounds my 10th grade year in high school. I was active in the drill team and I loved how I looked. It wasn't until I started working and got out of the drill that the truth was revealed. The truth is that you can't eat any kind of way and think you're gonna stay the same size. I gained 30 pounds my 11th grade year! OMG.lol

I decided to get back in the drill team my senior year and get this weight off. My my mind was not the same and my motivation was gone. I didn't have any sticking power so I dropped out of the drill team. After graduating and sitting in those size 14-16 clothes coming from a 10, I'd had enough! Your girl started doing Tae Bo in June. By November, your girl was back in a size 10, 30 pounds lighter. That was such a great accomplishment for me. That's not the end of the story though.

I graduated in 2000 and got married 2001. I was looking good and feeling good. How come by the time 2004 came your girl was at 173 pounds?! That was during my first cd "Life In Stereo". By the time I put out my second album "The Lita Mae Show", I was back at 180 pounds! Enough was enough!

I'd made up my mind that I will never ever gain 30 pounds again without any kids! I fell off because I wasn't consistent. I wasn't consistent because my mindset was to lose the weight quick when I should have been making it a LIFESTYLE. Since 2005 I've kept the weight off and live the health and fitness lifestyle. I encourage you to do the same. If you change your mind, you'll change your body. If you change your lifestyle, you'll KEEP your body. Get in this thing for the long haul. If I can do it, you can too!!!

It doesn't matter if you have more weight to lose than I did. What matters is that you stay consistent and know that you didn't get your size overnight so don't expect it to come off overnight. Don't look at how long it's gonna take. Listen to me, it's NOT about how quick...unless you wait to the last minute to lose weight for a wedding or something.lol

Since 2008, I've been a personal trainer and I'm helping people reach their goals everyday. If you feel you can't do this thing by yourself, I can help you or you can find a workout partner or personal trainer near you. Love yourself enough to CHANGE. Even if I can't train you, I created this blog because I want to help you by giving you important information you need to reach your personal goals. For more info you can check out my website at www.sheithefitnesstrainer.com.

CHECK OUT MY BEFORE AND AFTER PICS:

Nutrition Strategies

10 Nutrition Strategies

1. Focus on getting a variety of foods each day

2. Eat vegetables in a variety of colors: green, orange, yellow, etc

3. Avoid extra fats, such as putting butter on foods.

4. Eat regularly, 4 to 6 meals a day, to avoid binge eating out of hunger.

Example:
Breakfast, Lunch, and Dinner w/two snacks in between every 3 hrs

5. Plan your meals so you have good things to eat when it's time to eat.

6. Don't eat at the first sign of hunger; wait 15 to 30 minutes to see if the hunger passes.

7. Stop eating at meals before you feel full. It takes a while for your brain to receive the message that the stomach is full.

8. Eat meals beginning with fruits and vegetables, followed by meats and protein sources, and eat breads last. This ensures that you will fill up on the most nutrient-rich foods first.

9. Drink fruit and vegetable juices. The fiber and fructose will make you feel full while supplying your body with valuable nutrients.

10. Stick to whole-grain breads rather than white breads made with refined flour.

10 Tips for Eating Out Without Pigging Out

1. Choose sandwiches, subs, salads, chicken and lean beef over burgers, hot dogs, and sausages.

2. Choose foods with minimal or no creamy sauces; these tend to be VERY high in fat calories.

3. Ask the waiter to bring sauces and dressings in a side dish rather than on top of your food. That way you can control how much of those high-calorie sauces get put on your food.

4. Don't drench your salad in dressing. If you must eat your salad with dressing, be conservative; the fat calories from dressing add up quickly. (I use apple cider vinegar as salad dressing..it's delicious...try it if you haven't)

5.Remember that, contrary to what your mother taught you, you don't have to eat EVERYTHING on your plate.lol Learn to recognize a serving size and stick to it and don't fret over food you leave on your plate.

6. Eat your vegetables and meat first to fill yourself with nutrient-dense foods before loading up on foods with fewer nutrients.

7. Don't load up on bread sticks before the meal arrives.lol

8. Stop eating before you feel full. If necessary, take leftovers home with you and finish them at another meal.

9. Ask the waiter to substitute a baked potato or other vegetable for fries.

10. Drink water or tea instead of soft drinks.

Preventing Dehydration

Water is a forgotten nutrient. It is CRUCIAL to every function in the body, temperature regulation, nerve impulse conduction, circulation, metabolism, immune system, eliminative processes, and all the rest.

Dehydration occurs when you don't take in enough water to replace all that's lost through perspiration, respiration, urination, and other body processes. You're losing water all the time. Alcohol and caffeine, which are both diuretics, along with stress increase the body's fluid loss. Water is a very important nutrient that we can't live without and it is very important that we drink enough of it daily.

Benefits Of Drinking Water:
-Prevents Dehydration
-Helps regulate body Temperature
-promotes smoother skin
-keeps bowel movements more regular and soft
-increases resistance to infections by hydrating the mucous lining of the respiratory tract
-maintains a higher volume of urine production (which decreases fatigue)
-helps prevent kidney stones and urinary infections
-helps prevent EDEMA (fluid retention)
-helps prevent elevated blood pressure

Symptoms of Dehydration
The signs and symptoms of dehydration range from minor to severe.
-Increased thirst
-Dry mouth and swollen tongue
-Weakness
-Dizziness
-Palpitations (feeling that the heart is jumping or pounding)
-Confusion
-sluggishness, even fainting
-Inability to sweat
-Decreased urine output: Urine color may indicate dehydration. If urine is concentrated and deeply yellow or amber, you may be dehydrated.

Mild dehydration is easily treated by drinking water and other fluids, such as diluted fruit juice.

How Much Water Do You Need To Drink?
Divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. If working out I would recommend 96 oz a day. Keep in mind that these recommended intake numbers are controversial and some experts believe they are a gross exaggeration.