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The Benefits of Pilates for Seniors

I feel like I maintain my health pretty well for a gal of my age, but lately, I’ve been discovering that the workouts I used to do are a little too … vigorous for me. All that jumping around I used to do is no longer possible (unless I want to risk breaking a hip or dislocating a knee).

At first, I was a little disappointed that I couldn’t do my favorite high-impact exercise routines anymore. I was under the impression that without jumping around like a maniac, I wouldn’t be able to achieve a high calorie burn. Boy was I ever wrong! I’ve discovered a new workout that gets my sweat dripping without my feet ever leaving the ground at the same time. It’s called Pilates.

I know, I know, Pilates is nothing new. But it’s one of those classic workouts that many of us have abandoned because we somehow thought it was old-fashioned or less effective than doing 50 burpees within a 10-minute time span. Thankfully, I have rediscovered why Pilates is so great and so effective for those of us with “advanced age.” Here are some of the top benefits of Pilates for seniors.

It Increases Flexibility and Strength

Try bending down and touching your toes. If this is hard for you to do, or if you only get as far as your knees, you could benefit from Pilates. With an emphasis on controlled movements and small ranges of motion, Pilates is very effective at increasing flexibility while also boosting your strength.

It Improves Mobility

Mobility is a little bit different from flexibility. Mobility primarily involves the major joints you use to get around and perform everyday actions. If you’re anything like me, you probably feel a little stiff in the hips, back, and knees.

Unfortunately, when you’re struggling with mobility, the tendency is to want to restrict your movements as much as possible because it hurts to move. But being sedentary will only make mobility issues worse. Pilates, on the other hand, gently guides your body through a variety of movements that can help improve mobility and get blood flow to key joints that might otherwise remain stiff.

It Is Gentle and Easy to Modify

Unlike high-impact workouts or HIIT routines, Pilates is gentle on the body and won’t tax your joints. It’s also easy to modify Pilates movements to fit your unique fitness and flexibility levels. One of the things I love most about Pilates is that it has virtually no impact. It’s also appropriate for individuals with high blood pressure, diabetes, osteoporosis and other conditions commonly experienced by seniors.

It Helps Prevents Falls

If you’re prone to falling, don’t underestimate the importance of a good Pilates routine. Pilates improves core strength, posture, and balance so you’re less likely to fall. It can also strengthen the core and legs so you’re steadier on your feet and have the muscular strength to hold yourself upright.

It Makes You Feel Good!

One of my favorite Pilates benefits is the way I feel after a workout. Once I learned that exercise doesn’t have to be painful, it became much easier for me to stay active and maintain my physical health into my senior years. Exercising releases feel-good hormones, including endorphins that give us energy and help us avoid depression and mood swings.

If you aren’t yet convinced that Pilates is right for you, give it a try! You have nothing to lose and a new favorite workout to gain. Try finding a Pilates class at a gym near you or simply turn on your TV and find a Pilates class on YouTube that you can complete in the comfort of your own home. Your body will thank you!

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10 Tips for Safe Summer Exercise

When the mercury rises, so does the risk for heat exhaustion and other heat-related illnesses. These risks increase for older adults, who may have difficulty adjusting to extreme temperatures. Seniors are also more likely to have chronic conditions or take prescription medications that make them more sensitive to heat. If you want to stay active when the summer sun takes over, try these smart tips for safer summer exercise.

Stay Indoors

Adjust your normal routine to move your workout inside. If your home doesn't have air conditioning, schedule your exercise sessions around the forecast, or head to a cool setting like a gym, senior center or community center. If you live in an area with a large shopping center, try walking the mall for a change of pace.

Dial It Down

If your typical exercise is fairly strenuous, take it down a notch on the hottest days. For example, if you usually jog or bike, go for a walk instead. Choose a path in your neighborhood with plenty of trees to stay shielded from the sun. As your body acclimates to the increasing temperatures this type of year, you can slowly increase the intensity and frequency of your workouts as long as your doctor says it's safe for you to do so.

Check the Clock

The sun tends to be strongest from 10 a.m. to 4 p.m., so schedule your workouts early in the day or toward dusk. If you like to exercise after dark or before the sun rises, make sure to wear lights or reflectors so you remain visible to cars.

Get Wet

Water aerobics is an incredible source of low-impact cardio and strength training, so it's often recommended for adults who struggle with joint pain. As an added bonus, you can keep cool on 90-degree days by taking a dip. If you aren't uncomfortable with an aerobics routine, simply swimming a few laps provides a healthy workout.

Remain Hydrated

Drink at least eight 8-oz glasses of water each day, or more if recommended by your doctor. Don't wait until you feel thirsty to drink; according to the Centers for Disease Control and Prevention, by the time you notice the symptoms, you may already be dehydrated.

Dress for Success

When you venture outside to exercise in the summer, protect your skin with loose-fitting, light-colored clothing. Look for fabrics with UPF protection, since these garments actually block out the sun's rays. Wear a wide-brimmed hat to shield your face, along with sunglasses that have UV protection.

Go Golfing

Even if you're new to the sport, golfing provides a low-impact workout. Because you can ride the golf cart from hole to hole, you have the option of taking a break if you begin to feel tired. In between rides, swinging the club and seeking the ball get you moving. Golfing also provides a great opportunity to connect with others.

Work Out With a Buddy

Speaking of connection, a friend is the perfect complement to your exercise regimen. Using the buddy system is especially important during the summer, so one of you can get help if the other succumbs to the heat.

Practice Self-Care

After a workout, lower your body temperature with a comfortably cool bath or shower. You should also get plenty of sleep on the night after a workout and take it easy so your body has time to rest.

Know When To End

Familiarize yourself with the symptoms of hyperthermia and stop exercising right away if you don't feel well. Danger signs include confusion, dizziness, headache, weakness, nausea or muscle cramps. When these symptoms occur, go inside, drink water and call your doctor right away.

Staying active keeps you healthy throughout life, but too much exercise can cause issues when it's hot outside. With these strategies, maintain your fitness routine no matter what the sun has in store.

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Maintaining Your Fitness Levels While on Vacation

People tend to view vacations as a time of relaxation, meaning limited activity and stress. Unfortunately, depending on the length of your vacation, your fitness levels can quickly degrade if you ignore exercise and most physical activity. Some reports suggest a decline in aerobic power between 5% and 10% in only three weeks. Additionally, most studies imply the fitter you are, the quicker the reductions can occur. While taking a week off to rest and enjoy might not make much of a difference, you should include some form of exercise to maintain your current fitness levels if you plan on vacationing for longer.

Incorporate Aerobic Exercise Into Your Vacation

Exercise does not have to be torture or consist of miles on a treadmill. You can have fun while incorporating aerobic exercise into your vacation; to demonstrate, consider playing beach volleyball, walking along the shoreline, taking a hike, or going on a leisurely bike ride. People tend to overthink exercise, assuming it has to include strict routines and methods. Still, as long as you can maintain moderate aerobic activity for at least 30 minutes a day, you are good.

A Simple Body Weight Exercise for the Hotel Room

If your hotel has a gym, by all means, take 20 to 30 minutes to do your typical workout. However, if you do not feel like venturing through the lobby in your workout gear, consider doing a simple hotel room workout. The activity relies on body weight, balance, endurance, and your luggage. To increase your heart rate, set a timer for 15 to 20 and see how many circuits you can complete.

You want to start with bodyweight squats. Stand with your feet about shoulder-width apart. With your back straight and your arms fully extended in front of you, squat down slowly into a sumo-like pose. To complete the squat, return to a standing position, keeping your arms in front of you. You will want to do 20 reps before moving onto the next exercise.

Without hesitating, transition into an incline pushup position. Place your hands, palms down, on the edge of the bed or a desk, with your feet on the floor. With your body angled out, approximately 45 degrees, push down then up slowly. Perform 15 reps before moving onto the third exercise.

For the third exercise, grab a piece of luggage. You will be performing one-arm luggage rows. Stand with one leg extended behind you and the opposite leg bent slightly in front. Bend slightly at the waist, keeping your back straight. Whatever leg is extended back, you want to use the same side arm to slowly pick up and then lower the bag, keeping your back straight. Perform 10 reps before moving onto the fourth and final exercise.

For the last exercise, lay flat on the floor with your legs bent, forming a pyramid. Keep your arms extended at your sides with palms on the floor. To perform a reverse crunch, you will use your abs to lift your legs, keeping them bent. Bring your knees above your chest and then bring them back down, being sure to engage your core the entire time. Perform 10 reps to complete the circuit. Then, repeat all four exercises and keep repeating until your timer sounds.

While a vacation is a time to relax, there is no reason you can’t maintain your fitness goals. How do you exercise on vacation?

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The Possible Causes of Premature Graying

Many men and women stress finding gray hairs; they assume it is a sign of poor health or aging. When the gray starts to appear earlier than expected, it can throw people into an absolute panic but is that the appropriate response. 

There are many reasons your hair might turn gray “prematurely,” but more often than not, it is a natural progression, with several professionals suggesting that by the time you turn 50, half your hair is gray. Obviously, those opinions are not all-inclusive, but they point to an interesting factor: going gray is normal, even predictable, so why do people fear it instead of embracing it. Whether out of existential dread or concerns about public perception, going gray prematurely is likely the result of one or a combination of factors.

1. Genetics

Genetics plays a significant role in when and how your hair will turn gray. Look into your family history; when did your mother’s or father’s hair turn gray? What about siblings, cousins, aunts, or uncles? If most people in your family have turned gray early, the odds are that your hair will follow suit. However, there is a chance that your risk of inheriting premature gray hair is unlikely, in which case, there might be another culprit.

2. Lifestyle

What is your lifestyle like? Are you sedentary or active? Do you have a fulfilling personal life? Your lifestyle can affect your hair, but to what extent is still unknown. While people have speculated for years that stress plays a significant role in premature graying, there is little to no evidence corroborating the assumption.

3. Diet

Diet can be a crucial player in when your hair turns gray and even how healthy it is. Your hair depends on several cellular and biological processes that, in turn, depend on several vital nutrients. If you are not getting enough nutritional value from your food, you may see adverse effects on your hair. For instance, vitamins B-12, A, C, D, and E are essential to hair health. If you are deficient in any of these nutrients, you can experience hair loss or other signs of premature aging, like graying hair.

4. Smoking

One of the worst things you can do for hair health is smoke. Unlike stress, smoking has been proven to have a connection to graying hair, especially among those 30 and younger. If you are concerned with premature graying, avoid smoking cigarettes and avoid secondhand smoke inhalation.

5. Medical Condition

While not the most likely cause of early graying, certain medical conditions can lead to the development of gray hair. Pituitary and thyroid gland problems are two conditions that might be connected to graying hair, but it should be noted that such results are incredibly rare. 

Premature graying is most often a result of genetics, but depending on your lifestyle, diet, and habits, the aging or transformation of your hair might be reversible. However, if genetic or permanent, do not assume you need to cover it up. Gray hair is a natural part of aging and is nothing to be ashamed of or embarrassed about. 

Do you fear gray hair, or do you embrace the change?

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Stress, Memory, and the Brain

A common characteristic of stress is forgetfulness and disorientation. Most people accept that bouts with anxiety or worry will result in diminished cognitive returns. However, many do not realize that chronic stress can affect memory and cognitive health.

According to medical research on people and animals, there is a direct correlation between stress and brain function, particularly with how the brain processes information. Whether real-life stress or manufactured stress in a lab setting, the research demonstrates how stress interferes with attention, cognition, and memory.

Studies also show a correlation between stress, emotional states, and inflammation. The effects of stress are both psychological and physical, and it is common for chronic sufferers to experience health problems, including brain and heart diseases.

The Brain and Stress

Before you can understand the effects of stress on thinking and memory, you must acknowledge some of the fundamental processes of the brain. The brain compromises several parts that perform individual tasks and operate as a whole. Therefore the brain is not a single unit. The general understanding from this singular observation is when one part of the brain takes center stage; the other parts give up some of their collective energy to focus on the primary task.

When in a dangerous, stressful, or emotionally taxing situation, the amygdala, or survival guru of the brain, takes over. The other parts of the brain tasked with memory and higher-order tasks receive less energy, meaning they are less capable at the moment. Many scientists speculate survival mode is the reason people can become more forgetful when under stress, possibly experiencing memory lapses depending on the trauma of the event.

Stress and Long-Term Brain Changes

Chronic stress can rewire the brain over time. During the study of animals, scientists noticed a measurable decline in the activity of the prefrontal cortex and other parts of the brain responsible for higher-order tasks. The results were the opposite for the amygdala and the parts of the brain responsible for survival.

Scientists liken the changes to exercise. A person should expect the muscle groups they focus on to develop more than those they don't. The same happens for someone experiencing chronic stress. The parts of the brain getting the most focus are those associated with survival; therefore, these areas develop while areas tasked with complex reasoning and thought take a backseat.

Differences in Stress Types

You cannot dispute the effect of stress on the brain because it is well-documented. However, determining the type of stress that leads to damage or memory problems is not as clear.

Stress is broadly defined and typically accounts for all variables of the term. Using too broad a definition is problematic because the circumstances surrounding occurrences of stress can vary greatly. For instance, anxiety before an exam is short-lived, and most scientists hypothesize it will not lead to problems later, but the trauma of a car accident can have lasting psychological and physical injuries.

Stress Management Is Necessary for Reduced Risks

The one constant throughout leading research is stress' adverse effects. The best thing people can do to reduce the potential risks of long-term or chronic stress is to find ways to mitigate it.

Mindfulness, meditation, and exercise are all potential remedies for stress. While most people struggle to find personal time in today's 24/7 world, you need to find moments for personal care, even if it is just five minutes of quiet in your office chair.

What are your favorite ways to destress?

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The Health Benefits of Speed-walking: Why You Should Try It

Speed-walking or racewalking is an Olympic sport. This year, it is gaining some attention as Mexico continues to show its power as a competitor and champion in the endurance activity. While you might not follow the Olympics and might not care who is the reigning speed-walking champion, you might be interested in the health benefits from the activity. Speed-walking is a low-impact, moderate aerobic activity that can improve overall health and mobility. Additionally, it can benefit weight loss goals.

Why Speed-Walking Is Healthy

Although the activity is associated with intense cardio, speed-walking is likely more related to moderate levels of oxygen and blood flow. That means it can help with circulation, allowing your heart to beat at a slower pace and helping you avoid the shortness of breath that can be common with vigorous cardio workouts.

As opposed to high-intensity cardio workouts, speed-walking offers lower levels of oxygen intake that help the heart and blood vessels do their jobs. The low intensity of the exercise means you can sustain the activity for a longer period without becoming winded or fatigued. Therefore, speed-walking ultimately provides a longer duration exercise at sustained levels, which is beneficial to weight loss, balance, and mobility.

How Does Speed-Walking Compare to Other Exercises?

Categorized in the same class of low-impact aerobic activities like walking, jogging, and running, speed-walking is an interval-type workout that can help you build strength and endurance in your muscles, work on your balance, improve your mood, and improve your sleep. In addition, it can help you burn calories and reduce stress.

While speed-walking is an easy and enjoyable exercise for any age and fitness level, you should still be cautious and do the proper research, ensuring you are physically ready for the activity. Like a long-distance run, speed-walking can help build stamina and endurance but can also lead to injuries if you are not properly trained and are not mindful of your body. Before starting any new exercise routine, talk to your doctor to determine if it is a good fit.

The Benefits of Speed-Walking

There are many benefits to this physical activity, and it does not need to take up a lot of time to reap the rewards: 30 minutes per day or 150 minutes per week. While the exercise is an endurance workout, it has several benefits beyond stamina. Researchers have found that speed-walking can reduce the risks associated with osteoarthritis and osteoporosis by strengthening the bones and muscles in the legs. Additionally, walking has been shown to boost heart rate and increase blood flow to muscles, aiding in cardiovascular fitness. Walking can also improve insulin sensitivity and aid weight loss efforts.

Speed-walking might be experiencing some added interest from Olympic coverage, but it will always be an efficient form of exercise. The simple truth is that walking is more accessible than running, and it is less dreaded than other forms of aerobic activity. If you are interested in burning calories and improving cardiovascular health while increasing your stamina, speed-walking is for you.

What are some other unique exercises you have heard of and want to try?

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Why I Am a Fiber Enthusiast

There always seems to be some new discovery in the world of health and nutrition, doesn’t there? Every so often, we hear about a new and exotic ingredient that can solve all our healthcare woes and help us finally slim down and enjoy optimal health. But what if the most effective solutions aren’t new at all?

I assert that fiber is one of the familiar ingredients we’ve highly underestimated in our society. While we’ve been searching for the newest and greatest health-promoting ingredients, fiber has been waiting around and hoping we’d slow down and notice its incredible health qualities. Unfortunately, 95% of Americans don’t get enough fiber in our daily diets. In fact, few of us come close to the recommended 20-30 grams of fiber we should be eating every day.

If you don’t know what fiber can do for your health and weight goals, you’re in for a surprise! Here are a few of the top reasons why I am now a fiber enthusiast.

Fiber Helps Maintain a Healthy Weight

Who doesn’t want to have an easier time maintaining a healthy weight? The battle of the bulge is a challenging one for many of us, which is why we should try to consume the recommended amount of fiber every day.

Foods that are high in fiber tend to fill us up more effectively than foods with little to no fiber. So if your current diet leaves you feeling famished all day long, the secret may be as simple as eating more fiber! High-fiber foods also tend to have fewer calories than the same volume of low-fiber foods.

Fiber Helps Lower Cholesterol Levels

It’s no secret that keeping your cholesterol within a healthy range can be challenging as you grow older But fiber can help. Studies reveal that foods high in soluble fiber (such as flaxseed, beans and oats), may lower “bad” cholesterol (low-density lipoprotein) and total blood cholesterol levels. It may even help reduce inflammation and blood pressure while it’s at it!

Fiber Normalizes Bowel Movements

Nobody likes to talk about their bowel habits, but if you struggle to stay regular, it’s time to eat more fiber! Dietary fiber softens the stool and increases its weight and size so it passes more easily. Eating sufficient fiber can also help you out if you tend to get diarrhea often because it absorbs the excess water.

Fiber Helps Control Blood Sugar

If you’re diabetic or pre-diabetic, eating high-fiber foods can slow down your body’s absorption of sugar and help control your blood sugar levels. If you don’t have diabetes, eating a healthy diet that includes sufficient insoluble fiber may help prevent you from developing the disease in the first place!

Fiber May Prevent Certain Diseases

We are all destined to die sometime, but that doesn’t mean we can’t fight for greater longevity. Consuming dietary fiber (especially cereal fiber) is associated with a reduced risk of death from certain diseases (such as cancer and cardiovascular disease).

How Much Fiber You Should Take

Here are daily fiber intake recommendations for adults (as provided by The Institute of Medicine):

  • Men (ages 50 or younger): 38 grams/day
  • Men (Ages 51 and older): 30 grams/day
  • Women (Ages 50 or younger): 25 grams/day
  • Women (ages 51 or older): 21 grams/day

You can determine how much fiber you’re getting each day by looking at food labels and looking up the nutrition information of foods that aren’t prepackaged (such as produce).

Good Sources of Fiber

There are a lot of delicious sources of fiber you can turn to if you need to increase your intake. They include:

  • Nuts and seeds
  • Whole-grain products
  • Vegetables
  • Fruits
  • Peas, beans and other legumes

It’s best to get your fiber from whole foods whenever possible. If you’re ready to start experiencing the many health benefits fiber can offer, start digging in to healthy, fiber-rich foods today!

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The Healing Power of Foot Massages

There’s no denying a nice foot massage can feel heavenly. But would you be surprised if I told you a foot massage can actually help heal your body and mind? It sounds kind of hokey, right? That’s what I thought too … at first. But after some research and first-hand experience, here’s what I have come to understand about the healing power of foot massages.

Improves Circulation

If you sit a lot, your legs and feet are probably impacted by reduced blood circulation. Many of us live fairly sedentary lifestyles due to desk jobs or even binge-watching our favorite television shows. Wearing shoes that are too tight can also impact blood circulation in our feet and legs.

The cells in our feet and legs require oxygen from good blood flow to remain healthy. Fortunately, we can help reverse some of the damage caused by inhibited blood flow by getting regular foot massages. A foot massage stimulates the lymphatic system and helps improve blood flow—and thus oxygen flow—to the feet.

Reduces Pain

As we age, our feet become more achy and painful. Think about how we manage pain in our necks or backs. We get massages, right? We should do the same when we’re feeling discomfort in our feet. Massaging the soft tissues as well as the joints of the feet can help relieve our pain to some degree. If you tend to have cold feet, you may also notice that they feel warmer after a nice foot massage.

Supports Better Sleep

You may be wondering how rubbing your feet can lead to better sleep. Well, when you rub your feet (or better yet, have someone else do it) after a long day, you’ll start to feel more relaxed. Foot massages help relieve feelings of fatigue and stress. As these feelings subside, you’re in a much better position to fall asleep more easily and achieve deeper levels of sleep.

If you feel wound up before bed and have a difficult time getting the shuteye you need to maintain good health, try getting a soothing foot massage immediately before bed. Your sleep quality will likely improve as a result of your nightly foot massages.

Reduces Fluid Retention

Do your feet ever feel kind of squishy and fat after sitting or standing for a while? If so, you probably have issues with fluid retention. It is in your best interest to get the fluids in your body moving again. One way to do this is by getting regular foot massages. This can help reduce swelling in the ankles and feet.

Fights Depression

There are some activities that release endorphins into our bodies. These endorphins help us feel good and can fight off depression. A good foot massage is one of the many activities that can flood our bodies with endorphins.

If you’re feeling down, you may be able to boost your mood significantly by getting a quality foot massage. For those of us who tend to feel more depressed during the cold winter months, it becomes especially important to boost endorphins whenever possible.

If you can’t get your partner to massage your feet regularly, try pampering yourself and scheduling regular foot massages at a nearby spa. Your mental and physical health is well worth the modest expense. While you’re at it, why not get a full body massage and experience the stress-busting benefits?

You can also give yourself regular foot massages by sitting comfortably in a chair and putting the top of one of your feet on the opposite thigh. Then, drizzle some massage oil onto your foot and use both hands to gently knead your tired muscles and joints. Give it a try and see for yourself how regular foot massages can heal your body and mind.

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The Best Ways To Wake Up (Besides Coffee)

Are you missing your morning coffee? It’s one of the hardest things to give up when the doctor says so. The good news is that you don’t need caffeine to enjoy a spring in your step. Try these tips instead.

1. Drink a Cool Glass of Water

I honestly didn’t believe this would work until I tried it myself. It’s amazing!

Before you get dressed for work or eat breakfast, drink a glass of cold water. It makes you feel alert and energized in no time.

Most people wake up dehydrated, which is why we feel sluggish and tired in the morning. Staying hydrated gets your brain in gear when you start to feel sleepy at work.

2. Get Moving

You know that your body requires a constant supply of oxygen, but do you know why? Oxygen helps your cells produce energy. The more oxygen floating around, the more energized you feel. It’s like connecting a charger to your phone’s battery.

To give oxygen levels a boost, do cardio exercises:

  • Turn on some swing music or salsa and dance around in your socks
  • Take your dog for a 10-minute walk
  • Walk up and down the stairs at work a few times.

Any exercise that increases your heart rate can wake you up and increase your energy levels. It doesn't need to take a ton of time.

3. Eat Something Crunchy or Chewy

The next time you feel like you’re going to doze off during an important meeting, head to your desk for just a second and munch on a quick snack. The crunchier or chewier the better.

Just chewing makes you feel more alert. Plus, it boosts the blood flow to your brain, giving you supercharged mental focus. Personally, baby carrots, apple wedges, celery sticks or almonds do the trick. Some people like chewing gum more.

4. Skip the Sugar and Grab Some Protein

Many people reach for a candy bar when they’re feeling drained. This is one of the worst things you can do. Sugary foods give you a sudden rush of energy, but it doesn’t last long. After that short spike of blood sugar comes a depressing, exhausting crash that makes you want to sleep all afternoon.

Protein has the opposite effect. Instead of making you crash, it keeps you going strong for hours. Here are my favorite sources of quick and easy protein:

  • Jerky
  • Peanut butter and celery
  • Almonds, cashews, pistachios and peanuts
  • Pumpkin seeds
  • Greek yogurt
  • Portions of favorite cheese
  • Hummus with veggies

If sugar is a matchstick, then protein is a candle. A little protein snack keeps you satisfied all morning or all afternoon. You can concentrate better on your work and get project after project checked off your to-do list.

Fatigue Isn’t “Normal”

Some people feel tired so often that they start to think it’s normal. “Everybody is exhausted right now,” they say. I’m here to tell you that it’s a bunch of baloney.

If you’re tired all the time, it means your body is running low on nutrients, your muscles are begging for more physical activity or you’re having trouble sleeping.

Find out what’s tiring you out and do something about it! These tips can get your blood pumping again, and that feels amazing.

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When Should You Drink Water, and Are You Drinking Enough?

Many dieticians and nutritionists believe people often require more water than they get, even following federal guidelines — eight glasses per day. According to Sarah Krieger, a registered dietician nutritionist, a more accurate or adequate model is to take half of your body weight and drink that in ounces, meaning a 140-pound individual would drink 70 oz. 

The National Academies of Sciences, Engineering, and Medicine makes the process even easier, recommending men drink a minimum of 13 cups of fluids per day and women drink nine or more. In other words, men should aim for 104 oz. and women for 72 oz. 

How do you fit all that liquid into your day? First, pay attention to the wording. The suggestion is for fluids, not just water. However, it is crucial to up your water intake, and that is a straightforward process when you know the most optimum times to drink.

Wake-Up 

Many people do not realize they wake up in the morning already dehydrated. You do not drink for the eight hours you are asleep. Therefore, help your body replenish itself by drinking one to two cups of water when you wake, eight to 16 ounces. 

Once you have one or two cups, feel free to make yourself a cup of coffee. Coffee also counts toward your fluid intake for the day.

Pre-Meal, Mealtime, and Post-Meal

Many studies suggest that drinking water can help regulate and mitigate hunger. Therefore, many experts recommend having a cup of water before, during, and after a meal. 

By drinking a glass of water before your meal, you effectively lubricate your insides, which will ultimately help with digestion. However, you also prefill your stomach, meaning you are less likely to overindulge during the meal. 

Drinking water during your meal will also help with digestion. It also provides lubrication for your throat, making it easier to swallow food. 

Finally, drinking a cup of water after a meal ensures optimal digestion and helps reduce the risk of sudden hunger pangs. Therefore, drinking water in this way ensures you stick to a meal plan and avoid consuming empty calories between meals.

Midafternoon Slump

It is natural to feel a bit of a slump around 3:00 pm. While this slump often results in the afternoon consumption of coffee, it is best to stay away from caffeinated beverages. Consuming caffeine late in the afternoon can affect sleep later. 

What most people do not realize is that slumps can stem from dehydration. Dehydration can also result in irritability, hostility, confusion, etc. Therefore, it is best to help your body stay steady and alert by consuming more water.

Pre-Workout, Workout, and Post-Workout 

Do you workout before or after work? Regardless of when you exercise, drinking water is a crucial component of your routine. 

While you will want to drink water before your routine, make sure you allow your body enough time to process the fluid. Drinking a cup of water immediately before hopping on a treadmill will likely result in bloating and discomfort. Instead, drink a cup of water 30 minutes before you begin. 

You will also want to hydrate during your workout. However, do not gulp water. Take sips. Drink slowly during your routine to prevent getting sick or feeling uncomfortable.

Bedtime

You should also bring a glass of water to bed, only taking a couple of sips before lying down. Too much water before bed will lead to sleep disruptions. 

Are you an avid water drinker? Share your tips for staying hydrated throughout the day.