Running And Hydration

Running in the good old days used to be uncomplicated and simple. Some people remember runners before going out running with nothing with them. After a time, they come back and drink their water.

Drinking (or hydration) was not such a big deal before. Today, there are some runners who carry their own water and enough gadgets to monitor their exact intake during a run or a race.

running

Hydration and dehydration

Of course, we all now know how important water is when it comes to strenuous exercises like running. One thing about water is that it is not ideal either to get very little or too much of the fluid.

Severe dehydration (loss of water) and over-hydration both cause serious consequences on the body, including death. Knowing the difference is sometimes hard because the symptoms are the same.

Similar symptoms

In dehydration, the symptoms include weight loss, lethargy, dizziness, nausea, vomiting, confusion and dry mouth or lips. Over-hydration includes weight gain or swelling, headache, nausea, lethargy and confusion or disorientation.

What is terrible is that nobody knows about the problem until the symptoms are already in the advanced state. Even medical personnel can be hard put in figuring out what exactly is happening. (This usually happens after a hard race.)

Fluid needs

Knowing how much fluid you need can prevent either dehydration or over-hydration. One way of knowing is that your performance will decrease significantly if you are dehydrated by as little as 1%.

Your running slows down by about 2% if you are dehydrated by only 1%. Another point to consider is that hydration is important not just for your performance but also for your health. As a runner, you need to know how much you need to hydrate yourself daily, and in the critical times of before, during and after running or a race.

One formula given by experts to calculate your daily fluid needs is as follows: multiply your weight (in pounds) by 0.55 to know how many ounces of fluid you need every day.

Hydrating fluids

The hydrating beverages include water , sports drinks, tea, decaf coffee, low fat milk, yogurt drinks, juices, soda and soups or other foods with water.

Water, of course, is the best source for body hydration. Intake of beverages with sugar and other additives should be limited, especially if you are trying to lose body fat.

Alcohol is one drink that significantly dehydrates the body. It is a total no-no to drink before races, or even the night before any race.

Your needs

After your daily fluid intake, you need to know how much you need before, during and after exercise (like running) to achieve optimum performance. Most people need 8 to 16 ounces of fluid one or two hours before any exercise.

During exercise, your fluid needs depend on the rate you perspire which is different from person to person or the weather.

The best estimate is to take 4 to 8 ounces of water every 15 to 20 minutes and weighing yourself before and after exercise. This is to check if you are losing or gaining weight, and adjusting your intake the next time.

Depending on its intensity, running is considered strenuous enough for your body to need more fluid than ordinary. Listen to what it says.

 

 

running
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Black Tea Nutrition

The basis of black tea nutrition is simple but true: Antioxidants promote well-being. The more antioxidants you consume, the better to boost your body’s natural disease prevention processes.

The Camellia sinensis plant where black tea and all other “real” teas come from has leaves rich with antioxidant-acting phytochemicals called polyphenols. This means that black tea nutrition beverages are good sources of antioxidants for your body.

black tea

History records tea as long as four, nearly five, thousand years ago. According to one Chinese legend, the Emperor Shen Nung was boiling water one day when the leaves of a nearby plant fell into the pot. This created the first pot of tea.

In the new millennium, scientific evidence is supporting the link between black tea nutrition and health benefits. Besides polyphenols, black tea nutrition is also a source of several major antioxidants, including flavonoids, which could neutralize the free radicals in the body, helping to maintain healthy cells and tissues. Flavonoids are special phytochemicals found not only in tea leaves, but in apples, onions, and other fruits and vegetables as well.

The majority of flavonoids are released from the tea leaves after 2 minutes of steeping. But the amounts and potency of flavonoids you get from black tea nutrition may depend on the variety, the manufacturing process, and the brewing conditions. Other antioxidants in black tea nutrition include tannins, catechins, theaflavins, and theaburigins. All these antioxidants add to the health benefits in black tea nutrition.

In processing black tea, the leaves of the tea plant undergo four different steps. First, the leaves are harvested and allowed to wither. Afterwards, they are crushed or rolled in order to release the essential oils, polyphenols, and beneficial compounds to coat the surface of the leaves. Then, they are exposed to the air, heat, and humidity in a process called “fermentation” or oxidation, after which, they are allowed to dry.

The oxidation process causes the polyphenols in black tea nutrition to change into the chemical theaflavin, which is the reason why black tea has that brown, reddish color and brisk flavor. When theaflavins bind with other chemicals in black tea, they are transformed into theaburigins which give black tea its characteristic black or dark brown color. But more than lending black tea nutrition its color and flavor, these chemicals are also great antioxidants that help protect the arteries, thus reducing the risk of heart disease and stroke.

A recent study at the American Heart Association showed just how black tea nutrition could help reduce the risk of heart disease and stroke. Scientists have observed earlier that abnormal dilation of the arteries (a condition associated with stroke and heart failure) is caused by the lessening of nitric oxide production. Black tea apparently has an effect on nitric oxide, maintaining its normal production so the arteries begin to dilate normally.

Black tea is also said to contain fluoride, a compound that helps reduce plaque and prevents tooth decay. In addition, flavonoids in black tea nutrition partially inhibit the absorption of non-heme iron from plant food.

 

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5 Gluten-free Diet Mistakes You MUST Avoid

The gluten-free diet  is an extremely strict diet. Unlike most other diets which have a certain degree of laxity, the gluten-free diet does not have that luxury. Most of the people on the gluten-free diet are gluten intolerant.

Even a small amount of gluten in their diet will cause symptoms such as headaches, lethargy, rashes, mood swings, inflammation, etc. None of these are worth writing home about and should be avoided.

gluten-free diet

They can be avoided if gluten is avoided. Yet, many people make mistakes and let gluten creep into their diet, either through ignorance or a lack of will-power. This article will highlight 5 of the most common mistakes that are made and how you should avoid them.

  1. The first mistake that most people make is to think that products that do not list gluten as an ingredient are automatically gluten-free. Unfortunately, this is not the case. Gluten creeps into many products indirectly and you can never be 100 percent sure unless you check.

Gluten is used as a stabilizing agent in many commercial food products. Yet, since it is an agent and not a “food ingredient”, in many cases, it is not mentioned on the label.

Even healthy foods such as vitamins and supplements have been found to contain gluten.

To make matters worse, gluten need to not necessarily come in the form of food. Soaps, creams, shampoos, lipsticks, deodorants, hair sprays and other beauty products may contain gluten because of the wheat germ oil that is often used in the manufacture of these products.

  1. Cross-contamination can happen at any time. Toasting gluten-free bread in a toaster that was used to toast normal bread will cause cross-contamination. You need to be watchful of the way your food is being handled and prepared. Cross-contamination often occurs in a household where one person is gluten intolerant and the rest are not.

Even the most well-meaning family members may make a mistake because it’s always the small things that matter. The devil is in the details. By double dipping a bread knife in butter, they may have inadvertently left tiny gluten containing crumbs in the butter. This is a very common example.

  1. It always goes down first before it comes up. You must remember this. What does this mean? It means that when you first start the gluten-free diet, your body will react negatively. You will not feel good. You may feel sick. You may even suffer withdrawal symptoms and cravings.

You will be very tempted to throw in the towel and give up on the diet. Don’t do that. You will recover from these negative effects. Your body needs to adapt and re-adjust to the new diet.

You should recover in a few days and will come out feeling stronger, healthier and a whole brand new you. You will also notice many pre-existing conditions slowly dissipate and disappear.

  1. Another mistake that many people make is going gluten-free but not adopting a healthy, well-rounded diet. Remember, the gluten-free diet only has one rule. Avoid gluten. It doesn’t concern itself with micro and macro nutrients. You however, need to watch your diet.

You want to ensure that you are getting sufficient protein, fats, carbs, vitamins and minerals… while remaining gluten-free.

  1. Don’t believe everything you read, especially food labels. There are major food companies that proudly display the words “Gluten-free” on their product. In reality, due to legal loopholes, products containing 20 parts per million gluten are referred to as gluten-free. This is the harsh reality of the world today where the dollar is more important than the consumer’s health.

Therefore, the onus is on you to make sure the food you eat really is gluten-free. Keep a food journal and record down how you are feeling that day. Over time, you will notice patterns emerging and it will be easy to see what is affecting you. Then, you just need to tweak your diet.

It will take time to achieve a completely gluten-free life. This will be a challenge but rest assured that it is achievable and worth the struggle.

 

gluten-free diet
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