Talwalkars - Hydration

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Website: www.talwalkars.net

Talwalkars Better Value Fitness Limited., more popularly known as Talwalkars, is India's largest chain of gyms, health clubs & spas. It has more than 115 ultra-modern branches across 60 cities of India with over 1,30,000 members.

A healthy body is the perfect complement to a brilliant mind. Building a strong masculine physique or a graceful feminine figure, Talwalkars has been spreading fitness since 1932 across India. A team of qualified fitness instructors, medical specialists, and the latest international equipment synergise to give you the best fitness experience in the country.

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Talwalkars - Hydration

  1. 1. HydrationRun through a person’s diet recall and nevertheless enquire about his/her water intake.You will be shocked by these revelations “3-4 glasses in a day / I just don’t remember to drink water/ I drink water only when am thirsty.Water one of the important nutrients• Comprises 75%-55% of the body weight.• Removes waste products• Transports nutrients• Hydrates skin and organs• Aids in circulation …….just to name a few benefits.Despite knowing the significance of it most us fail to meet our daily requirement on a regular basis.With no proper hydration, our body’s response to indispensable mechanisms like fat metabolism,heart function, energy conversion etc. slows down.Importance of Good HydrationTemperature RegulationWe lose water through breathing (breath is moist), the skin (this happens even if there is no obvious“sweat”) and urine, sweat, and faeces. Sweat when evaporates, disperses heat that is built during astrenuous exercise session or in hot climatic conditions. Since sweat is mostly water, one needs todrink water to replace what is lost through perspiration.Water plays an important role in distribution of heat and temperature regulation. Adequatehydration improves the ability to maintain a safe body temperature even if one sweats excessively.Hydration and fat loss• Acidic pHEvery cell in our body is constantly rebuilt. Compare this process to that of building a house.Throughout construction, there are always waste materials left around as by-products ofdevelopment, which need to be discarded on timely basis.Similarly as body rebuilds, blood cleans away waste material. Cleaning process gets hampered in adehydrated body further increasing waste build-ups, which in turn gives rise to acid levels in blood.Elevated blood –acid levels force the body to store excess acid in adipose tissues, increasing itsresistance to metabolize fat.Water plays a major role in helping the body to offset rising acid levels.
  2. 2. • MetabolismRemember a dehydrated body is always a body working overtime. Result of all this is elevated heartrate, kidney slowing down, and liver taking over to do the kidney’s job. If liver is working twice ashard, its ability to burn fat diminishes and it lowers the body’s metabolism.Lowered metabolism = less calorie burn = less fat burn.Hence a well hydrated body always augments metabolism which is a major component for fat loss.• Hydration and muscle buildingMost people who aspire to gain mass often don’t realize how large of a role does water play when itcomes to muscle building.Hydration is a very crucial part of a muscle gain program. Wonder why? So here it is …..Muscles are 75% water .Dehydration affects strength, energy levels, and ability to build muscles.Water promotes a muscle building environment within the body. Here are some of the other rolesadequate water intake plays in muscle gain.• Maintaining peak strength Even slightest dehydration (3-4%) decreases strength up to 15%.In order to maximize your workoutstay well hydrated.• Joint lubricationSynovial fluid is the only form of lubrication in the joints of our body and is mainly comprised ofwater. This fluid makes movement easier and minimizes wear and tear on bone and cartilage.Adequate hydration will protect the joints from the stress of strenuous workouts.Here are answers to a few queries regarding water intake.“You spoke a lot about dehydration .How do I know if I am dehydrated?”Some of the sign of dehydration include• Dry Mouth• Sunken eyes• Headaches• Skin elasticity(if your skin is slow to bounce back after being pinched , you could be dehydrated)• Muscle crampsThese are symptoms to look for on a daily basis, as this will provide you with a point of reference foradequate hydration levels.
  3. 3. “I make sure to drink water immediately when I am thirsty isn’t that adequate enough?”Common mistake most of us make is to rely on thirst as the” alarm” bell for when to drink.Remember thirst is a very late indicator of dehydration. In addition thirst is sometimesmisinterpreted as hunger, so we often eat when we should be drinking- which further exacerbatesthe problem.“How much of water should I drink?”Each individual requires a certain amount for his/her body. Here is a simple formula to estimate yourdaily water consumptionRecommended protein intake (grams)/day x 0.05 = Daily water intake (litres)An example of how the formula works, considering 60 grams as a recommended protein intake.60 grams x 0.05 = 3 litres /dayHowever the above formula would just give fairly accurate value as there is no “gold standard “forhydration. Because a lot depends on other factors like climate, intake of caffeine based beverages,level of physical activity etc.Determining what your actual needs are, involves some experimentation with your own body .As athumb rule you are adequately hydrated if your urine is clear and odourless. If it is dark yellow incolour, you are probably not drinking enough and must increase your intake.“Diet colas, coffee, tea are water based should I consider it as a part of my water intake?”Absolutely not, all these beverages contain high concentrations of caffeine that have a diureticeffect.This makes hydration even more difficult.Increase your water intake to optimal levelsNow that you have some water facts, you can work towards increasing your water intake to preventdehydration and in optimal health and fitness. Drinking 4-6 litres of water a day can beoverwhelming, but if you break it up over the course of the day, it’s not that bad.So Happy Drinking .WATER of course!!!

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