Water: the forgotten nutrient

It covers over two thirds of the planet and makes up large parts of our body, but water is often overlooked in terms of health and performance.  Let’s have a look at the clear stuff – it can sometimes be the key to helping modern day issues ( for free) ..

water3

Tired or fatigued? 

Dehydration is more common than we think and this can often be the problem here.   Water helps to transport oxygen through the body  and also relieves some work on the heart.

 

Poor performance

All that time and energy working out can be made much easier with adequate hydration.  Water helps prevent cramps, helps lubricate joints and will ensure we can work harder for longer.  Evidence has shown a 2% loss in hydration equates to a 10% loss in performance – that’s a lot!

 

Weight loss

It’s possible that water aids weight loss in a number of ways.  Firstly it’s shown to boost metabolism.  Secondly it helps in making us feel full  and it’s often thirst not hunger we feel when we snack in between meals.  Thirdly if the body is dehydrated this can be seen as a temporary emergency state – and how is the body expected to burn body fat in this state?  Fair point.

 

And if you need any more convincing..

Among the endless list of benefits, good hydration with improve your skin through plumping the cells and helping flush away waste products.  Digestion is much improved with good hydration as well as general kidney function. We tend to get headaches and fuzzy thinking if we don’t drink enough.   And, essentially every chemical reaction that takes place in the body requiring it to be finely balanced take place in..yep you guessed it water.

 

Tips for good hydration

  • 1.5 – 2 litres per day is still the recommended intake.  If your fruit and veg consumption is good this may contribute around half a litre.
  • If you consume caffeinated products, alcohol, exercise regularly or work in heat  drink more!
  • Carry a large water bottle with you all day, everywhere!
  • Check wee wee colour!  It should be pale or clear except for first thing.
  • Drink before you get thirsty – thirst is a sign you are dehydrated.
  • Don’t kid yourself – only the clear stuff will do.

BourneFit Vouchers available

Stuck for a gift idea?  For the upcoming festive season, a birthday present or simply because you love someone, why not get that friend or family member some Personal Training or Sports Massage. We offer vouchers to any value you like from £20 upwards..

Personal Training voucher

Get in touch and we can arrange collection, email or even postal delivery.. Contact us here

Fitness apps you can’t live without

Whatever your level, every little motivation helps.   For some it may be simply trying to stay on track, for others it may be looking for that extra 1% performance. Here we look at  a range of apps on PC and smartphones you simply can’t live without.

 

1. Weather apps

If you trek, run, cycle, golf or even walk the dog it’s handy to keep an eye on the UK weather conditions.  There are a couple of apps here – the first one being the good old consistent Met Office.  Updates are regular and pretty accurate.

rain

For rain forecasts there are a range, our favourite being raintoday.co.uk.  It shows accurate satellite images of cloud and rainfall over the previous 2 hours, perfect for working out what’s coming in.

2.Weight trackers

Trying to lose weight? A very simple weight tracking app is brilliant.  You can set up daily reminders, set target weights and most importantly see progress.  Our favourite is probably Recstyle which is quick, clean and easy to use.

recstyle

 

3.Strava

If you haven’t tried this yet, you’re in for a treat.  Strava is great for running/cycling, tracking your route, speed, temperature that sort of thing.  Users can map out ‘strava sections’, timed sections and anyone passing through that section gets added to a leaderboard.  Brilliant for that boring work commute or killer hill.   Strava is also brilliant for tracking fitness and training.

strava

Check it out at http://www.strava.com

 

4. Myfitnesspal

We use this for the nutrition end of things.  It’s very easy to add foods to and churns out all the stats you ever need related to carbs, fats, proteins etc.  You can even hook up with friends or check in with weight loss.  We use it  to measure the holy grail which is grams of carbohydrates.  If you have not done this before, book in and come in to see us!

fitnesspal

We find fitnesspal very helpful and informative, a must for anyone trying improve eating habits.  http://www.myfitnesspal.com

 

Hopefully you found this helpful!  For any further info, how to use these apps to great effect, fitness and nutrition visit the BourneFit Personal Training website, we are happy to help.