Assessing Hydration Status in Athletes

Dehydration can have a serious negative effect on performance.  Dehydration occurs through the loss of water from the body, mainly in the form of sweat that is evaporated from the skin as the body tries to prevent overheating.

2% body weight lost in sweat can cause impaired performance, 2% of body weight lost from sweat equals roughly 1.4 litres of fluid for a 70kg male. At 4% the capacity for muscular endurance declines, at 5% heat exhaustion can set in, at 7% hallucinations can occur and at 10% there is circulatory collapse and heat stroke.

It is not hard to lose this fluid through sweat during exercise.  You can easily lose 2.5 to 3 of body weight in a game of rugby or football and up to 4kg during a marathon. It also does not matter what the ambient temperature is. Obviously you will sweat more on a hot an humid day, but you can still lose a significant amount of sweat on a cool dry day that can lead to dehydration and impaired performance. 

What’s the best indicator of dehydration?

•      Thirst.

•      Concentrated urine.

•      Confusion.

•      Nausea.

•      Headache.

•      Fatigue.

•      Cramps.

Most people would answer thirst, however this is not a good indicator of the body’s hydration status. By the time you need a drink, your body is already dehydrated and performance is already likely to be adversely affected. It is therefore important to maintain fluid intake by drinking during exercise and not wait until you feel thirsty.

The colour and volume of urine is a better indicator of hydration status. Large volumes of clear or pale coloured urine indicates the body is well hydrated. Small volumes of dark coloured urine indicates that the body is dehydrated and fluids need to be ingested immediately.  There are pee charts that can be used to monitor hydration status whilst you are urinating.

Sweat volume and electrolyte loss varies from individual to individual and depending on the ambient temperature. Some individuals can produce large volumes of sweat during exercise but may be very good at retaining electrolytes preventing camps and decreased performance, while others may be “salty sweaters” and lose large amounts of electrolytes leading to cramping and decreased performance.

There are a number of ways of measuring hydration status.  Specific gravity (SG) measures the concentration of particles in the urine; the normal range is considered 1.020-1.030g/ml. A high specific gravity (i.e. above 1.030, thus more concentrated particles in the urine) indicates dehydration. A urine sample can be collected and measured with a specific gravity device or pee sticks.

Osmo check measures refractive index, which is directly correlated to specific gravity and indirectly related to osmolality of the urine you pass (a high osmolality value means the urine is more concentrated and the body is dehydrated, whereas a low osmolality means the urine is less concentrated and the body is hydrated). Values of 400 mOsmols/kg H2O or below generally indicate hydration, values of 400-800 mOsmols/kg H2O indicate dehydration and values above 800 mOsmols/kg H2O indicate severe dehydration. A urine sample can be collected and measured with an osmo check device.

This article was brought to you by Steve Hines who is a Wandsworth Nutritionist. Steve can be contacted via his website.

Lose Weight Quickly and Painlessly

Fat burning is a complicated target for many individuals. Folks have all kind of responses to the suggestion; evasion, misery and invigoration, are just a few examples. Start with something that fits you and function your way approximately a lot more. No additional time for exercise? It is time for a diet plan. If you like eating those burger, then you will certainly should burn the added calories and fat deposits with some jumping jacks, by trimming the grass or doing aerobics.

To assist you lose weight, do not entirely desert foods that you like entirely. This will lead to a sturdy need for these meals and might wind up in binge eating. Pretty much anything is fine in small amounts, and can be a benefit for sticking to your diet. As you gradually relocate far from eating oily meals, you might discover your need for them lessening gradually.

Stay away from crash diets or any sort of diet plan that deprives your body of one certain nutrient. Both kinds of diet regimens are actually dangerous to your body, lessening your metabolism and efficiently wrecking the main way your body burns calories. Just reducing calorie intake and exercising is the best means to burn fat.

A great way to reduce weight is to get rid of all the prepackaged food in your house. We have the tendency to consume convenience food if it's around and if it's not there, we're less most likely to eat it. Remove the fast food to make room for healthy meals.

A terrific method to slim down is to document a motivational words or quote, and location it someplace you'll see it daily. Seeing it daily will certainly keep you encouraged to proceed dropping weight. A great spot for placing something like this is right on your washroom mirror.

When getting in shape, make sure to initial purchase an excellent pair of shoes. When working out, a set of shoes that suit well and support your ankle joints can make all the distinction. You most likely won't get as much achieved and could even experience health problems later in life if the shoes you are functioning out in do not match effectively.

Try to match as much exercise as possible into your day. Take the stairs rather than the elevator. Stand instead of resting and preferably, walk rather than stand. Pacing can be quite practical. Fidgeting has actually been revealed to help with weight loss. Jiggle your foot, touch your toes and drum your fingers. It could not seem like a lot, however it adds up swiftly!

A wonderful suggestion that might help you burn fat is to ditch all those morning meal cereals which contain way way too much sweets, and consume oat meal as an alternative. Oatmeal is one of the most effective sources of carbs around. The electricity you receive from consuming oatmeal will virtually sustain your entire day.

There is a fat burning method for everyone. Avoid fat loss supplements and harmful options. Anybody can quickly make weight reduction job; it is merely a matter of doing what works best for your personality and schedule. There is no should release everything you love, in order to drop a few pounds and that is one of one of the most essential tricks to keep in mind!

how kim kardashian lost weight?

Simply minimizing calorie consumption and exercising is the finest means to shed weight.

A great way to shed weight is to get rid of all the junk food in your house. A fantastic way to lose weight is to write down an inspirational phrase or quote, and location it somewhere you'll view it day-to-day. A fantastic pointer that might aid you shed weight is to ditch all of those morning meal cereals that contain method as well much sweets, and consume oatmeal instead. Anyone could easily make weight loss job; it is just a matter of doing just what functions finest for your character and schedule.

Making the Most of Your Workout

Whether you are simply starting on your individual physical fitness program or currently deep in a health and fitness routine that helps you, you can constantly learn a little more concerning how to acquire in shape and remain that way. Uniqueness is a huge property in physical fitness; finding brand-new workouts and methods can keep you from obtaining bored. Right here are a couple of ideas for you to consider:.

In order to maximize your fitness possibility, make sure to lightly exercise painful muscles the next day. This will allow blood to stream into the muscle mass at a much higher rate, consequently accelerating the recovery process. Be sure to do additional reps, yet at a lighter weight or lighter pressure.

A great fitness tip is to comply with a collection order when working out. Firstly, make use of pinheads. Then, make use of barbells. Ultimately, make use of devices. You utilize this order since dumbbells concentrate on the smaller, stabilizer muscle mass that fatigue faster than the larger muscles. Once your smaller muscle mass are fatigued, proceed to the piece of equipment to attack the bigger muscular tissue groups.

If you supplement your workouts with higher protein drinks, try consuming them quickly after the factor where you are incapable to continue your reps. If you do not make use of supplements, you can also attempt this with a pint of whole milk. Several researches have actually suggested that this can bring about gains in muscular tissue mass of as much as 5 pounds over 2 months.

Kickboxing is a really effective exercise. No one could go to attempt kickboxing and not come out of the exercise covered in sweat and thinking, "man just what an exercise". Kickboxing burns a lot of calories and could improve your toughness significantly.

Ensure your workout shoes fit well. Get your exercise footwear later on in the day because that is when your feet are largest. There must be half an inch between your huge toe and completion of the shoe. You require toe-wiggling area.

Work your hamstrings in order to make your sprint much faster. Your hamstring muscular tissues aid your rate and are used to push off. Leg buckle is a great exercise to get sturdy hamstrings, yet as opposed to releasing this workout promptly, launch gradually which will certainly work your hamstrings much more. Strong hamstrings amount to a much faster sprint.

Repair your posture. Poor posture puts a strain on your spine, affects your skeletal wellness, makes you feel worn out and affects your body movement. To have excellent posture, stand with your shoulders back and down, chin parallel to the flooring, and knees that aren't locked. If you enhance your position, you'll really feel more sharp and look slimmer as well.

If you are about to start a new fitness routine and have actually not exercised prior to or in a long period of time, or have a clinical disorder of some kind that might be exacerbated by exercise, it is a good idea to see your doctor prior to you begin a program. Getting a medical check up will assist guarantee that you decide on the most valuable exercise program on your own.

Examination your bench before lifting on it. To do this, push your thumb into the bench you wish to sit on. Go to a various bench if you really feel any sort of timber. This is because if the bench is also difficult, it can trigger T4 disorder to happen in your spinal column while you are raising your weights.

Hopefully these suggestions have actually given you some fresh fitness suggestions to nibble on. Keeping an eye out for your individual health and fitness is a procedure that goes on for life. Far from being a bad point, this indicates you could constantly be a bit many more fit! Take the concepts from this write-up that you think will certainly work for you and enjoy your program more than ever.



Whether you are merely starting out on your personal health and fitness program or currently deep in a health and fitness routine that functions for you, you could consistently find out a little many more regarding exactly how to obtain in good condition and stay that way. Uniqueness is a large property in physical fitness; finding new workouts and tricks can keep you from acquiring burnt out. In order to optimize your physical fitness possibility, be certain to gently work out aching muscle mass the next day. A great physical fitness tip is to adhere to a collection order when functioning out. Hopefully these tips have actually offered you some fresh physical fitness ideas to eat on.

Ideas You Can Use to Master Fitness

It makes everything you do feel simpler and obtaining your individual objectives seems like a breeze when you are really feeling fit. But acquiring the information you need may feel like a difficult task and you feel you could make use of some assistance to obtain going. Try a few of the fitness suggestions listed below to get started.

Achieve ideal fitness by utilizing your body's processes to your advantage. Stay with smaller weights in the beginning and steadily construct your way up to devices. This means, you can function fatigue-prone smaller sized muscular tissues. Your larger muscles have to have much less support from smaller muscle mass, so this is an optimum method to function your physiology to your benefit.

If you do not currently have an individual fitness instructor, consider spending for simply a couple of sessions. Oftentimes you don't need to pay for continuous training, merely a married couple sessions to obtain you on the right track, and discover what sort of exercises you should be doing to meet your physical fitness targets along with finding out appropriate procedures for implementing them.

Learn new abdominal exercises

Stroll each early morning or evening to a specific location. Walk to get your early morning cup of coffee or to the shop to obtain substances for your supper. It will certainly get in the physical exercise you require while still completing a task on your order of business or a part of your day-to-day routine.

If you wish to obtain much better results from your fitness program, determine your progression-- literally. When you have to have motivation for a target, select something related to the target for which you could track data, like your body fat, your waistline size or the span you could easily run.

Attempt your best to push on your own each time you work out. Your body gets utilized to the exact same exercise routine repeatedly so try to change it up and press on your own each time. Attempt to work out various areas of the body so you permit others rest while building various other areas.

As you could see, feeling fit is not as difficult as you thought, now that you have the ideal pointers to obtain begun on your path to individual physical fitness. They will certainly offer you a good foundation that will certainly acquire you closer to your individual health and fitness targets and feel excellent each day.

Learn the Perils of Cellulite

Fatty tissue is an obscenity to some. It is so worried that individuals usually visit outrageous and costly lengths to attempt and do away with it. The information located below will certainly instruct you how to battle this ugly issue.

Brush your skin with a physical body brush. The physical body brush helps your skin in numerous ways. It removes dead skin, boots your total circulation, as well as enhances exactly what's called lymphatic flow. That in fact helps reduce the quantity of dimpled skin that you are taking care of. Make it a habit to clean at least two times per day.

You could wish to try cardio workout if you require assistance when you're trying to get rid of cellulite. You could really see a difference pretty quick if you keep cardio up and target the problem areas. Ensure that you do different exercises at the health club that concentrate on legs.

Como Adios Celulitis

Physical exertion is a great method to get rid of dimply skin. For starters, when you exercise or do any sort of physical activity, you are sweating out damaging toxins that can be creating fatty tissue. Also, certain exercises could tighten up the areas where you have fatty tissue, lessening the appearance of dimply skin.

To combat dimply skin, make certain you remain hydrated. An effective diet plan is an extremely effective means to deal with dimply skin. Foods with lecithin are excellent for acquiring rid of fatty tissue.

Some methods that have been utilized to eliminate fatty tissue consist of warmth treatment, pneumatic massage therapies, ultrasound and electrical excitement. However, none of these techniques have actually been verified to function. Probably one of the most efficient way to obtain rid of cellulite is to eat healthy, low fat foods that are higher in fiber. This induces weight management and reduction of fat.

If you have cellulite in your upper leg region, you need to enter biking. Opt for a long bike flight a couple of times a week. When your legs pump the pedals, your upper leg muscle mass work and burn off the fat because region. You will notice that your thighs will begin to look leaner and firmer.

If you have a bit of dimpled skin, it does not necessarily mean you are undesirable or over weight. A bunch of women lean to cellulite, also popular abundant people, and in some cases there's no regulating it. Don't allow yourself to really feel awful based upon something that is nearly universal.

Recent advancements in non-surgical skin tightening up procedures provide expect those suffering from dimply skin. Monopolar radiofrequency was presented 5 years ago and was initially made use of to tighten up facial skin over the brows. Because the method is effective at tightening skin on virtually any sort of location of the body, it is effective in dealing with dimpled skin as well.

Using the suggestions specified in this short article will get you well on your way to beating cellulite. The trick is to constantly make efforts to make use of these tips and include them into your regimen. This will assist your body to look wonderful.

The World Of Cosmetic Surgery

If you feel awkward or unhappy about your look, plastic surgery can enhance the method you feel about yourself. Although plastic surgery can produce incredible results, opting to have a cosmetic surgeon is a major decision with lots of possible adverse repercussions if something occurs to go wrong. The recommendations from this post will assist you to take steps to guarantee that you have a great plastic surgery experience.

Always do a lot of study about the cosmetic surgery centers you want. Ensure there have actually been no grievances versus any of the cosmetic surgeons who work there. If you find any complaints, you will learn exactly what took place and exactly what the clinic did to see to it this wouldn't take place once again.

Inspect the plastic surgeon's education out. If you are considering any kind of cosmetic surgery, you will wish to make sure it is done properly. It is finest to research the education the physician has actually gotten and ensure they are licensed before making the decision to have them perform your surgical treatment.

Cosmetic surgery is not a simple procedure, and so it shouldn't be gone through lightly. If you decided last week that you wish to change something on your body, you must most likely offer it some more factor to consider. Consider this as an investment in your own appearance and make the appropriate decisions.

If you are considering a breast augmentation surgery, you ought to consider all the dangers connected with any surgical treatment before continuing. One of the most typical complaints from clients who have actually had breast enlargement surgery is a loss of sensation in the nipple location. To reduce the threat, discuss your worried about your plastic surgeon prior to surgical treatment.

Confirm with your doctor how long you are going to need to be on prescription antibiotics for after surgery. Antibiotics can make you feel a little bit various, and not work properly. So you are going to need to know exactly how long it is willing to take, prior to you fully recover. Then you can live a regular life once again.

Make sure you do your study about any cosmetic surgeon whom you are considering. Take a look at where they willinged to school and check out whether they have gotten any awards or been disciplined in any way. It is difficult to make an enlightened choice about which specialist to utilize unless you take these factors into consideration.

Prior to your plastic surgery procedure, you will want to make a point to go and look into the surgery center. You can also research the center online to make sure that it is certified, inspected or recognized. This is one of the most essential pre-surgery steps you can require to ensure that your surgery is safe.

A microdermabrasion procedure needs to be done several times prior to you begin to see any outcomes. Lots of people make the mistake of just conserving sufficient money for one procedure, then they are upset when they see no results. You need to prepare for a minimum of 5 or six sessions at the minimum.

Rhinoplasty is a surgery that reshapes the nose. This surgical treatment is nearly the most usual plastic surgery. The surgeon makes the nose larger or smaller sized or completely alters the shape of the bridge or the suggestion of the nose. It can correct an injury, a birth defect or a breathing issue.

While it is less costly to have actually surgical treatment carried out in another nation, try to pick a cosmetic surgeon in your location. Think about the amount of time you may have to spend in a foreign nation to get proper follow-up care.

Exactly what questions should you have for your surgeon? You require your details to come directly from the specialist prior to you make a decision on whether to have surgical treatment. Absolutely see to it the surgeon has board accreditation. It is likewise useful to see pictures of previous patients' results. Inquire about everything consisting of the treatment, recovery time and medications needed.

As It was mentioned at the beginning of this short article, well-done cosmetic surgery performed by a certified doctor can improve your appearance and improve your self-confidence. There are, nevertheless, severe threats included with any surgery, so it is very important that you do everything you can to guarantee that your plastic surgery goes smoothly. Apply what you've picked up from this article.

How to Look After Your Dog

Who doesn't like having a pet dog? The attention they offer you is second to none. The relationship they supply is stronger than many. That's why you need to pay your pet dog back and make sure that you are doing everything you can for him. Here are some suggestions about how you can do the best for your dog.

If your dog invests a great deal of time outdoors, he or she might eventually can be found in contact with a skunk. If he gets sprayed, mix together one teaspoon of dish-washing cleaning agent, a 4th a cup of baking soda and a quart of hydrogen peroxide solution (but make sure it is no more than three percent). Use the blend to your dog's coat and enable it to sit for five minutes. Wash your dog off well later.


If your pet dog has long hair, make certain to take the time to cut the fur around his feet. If you permit your canine's hair to grow too long, they can get things stuck in their fur. This could lead to injuries between the pads of the feet and around the nails.

Be certain that your canine is getting sufficient workout. A dog has to play and exercise regularly so that it can be pleased and healthy. Playing fetch or opting for a good walk will benefit both you and the canine. This doesn't just entertain and exercise your pet dog, it helps you form a bond.

Inspect and double check your fenced in yard for spots your dog might run away with prior to letting him roam. The most secure method of keeping your canine exterior is on a long run with a strong collar, but if you are comfortable that your fence can hold him, he'll take pleasure in that even more. Just ensure there's no space for mistake!

You should discover how to present your pet dog to other dogs. Keep him on his leash throughout introductions so you have much better control. Start with a walk by while keeping his attention on you. On the next walk by, permit the canines to sniff each other a bit. This will allow them to get to understand each other without the dangers of attacks.

If your canine is covering everything in our home with his shedding fur, get a paper towel. Gently wet it with water and rub it down his back in the direction of fur development. The loose hair should come off quickly on the paper towel and your canine will enjoy the attention too!

Check you pet dog for parasites and take preventative step. Flea and tick collars are necessary. Bear in mind certain collar work much better in various periods and geographical areas. In addition, examine your pet dog's ears. Ear mites are common. Also, examine the canine's stool to ensure he hasn't picked up worms in his digestive system.

Keep your pet dog safe from hazardous chemicals. Much like kids, cleaning chemicals and any car upkeep substances are harmful to them. These compounds are toxic, so if a dog gets any on them or ingests any, they might get burned, become really unwell, or die. Shop your harmful chemicals in a location that your canine cannot get to, or keep them in a closed location utilizing a child-proof lock.

If you have more youthful kids in the home, ensure that you attempt to instruct them what behavior is appropriate with your canine. Let them know the guidelines and exactly what they are allowed to do. Some pet dogs are more tolerant of being got on, pulled on, and had fun with than other canines.

After reading this post, hopefully you now have some concepts in mind to ensure that your pet dog gets the care he is worthy of. He certainly deserves it, as he provides you plenty of attention and love. Make certain you put these pointers into action, so that your canine can get the advantages.