Hydration Is Key
We have come a long way with new information regarding hydration and how important it is in maintaining a healthier lifestyle especially during physical activity. We are all trying to find that ‘magic pill’ or remedy that slows or eliminates the aging process.
Every cell in your body is connected and if you can improve your cellular health you can make dramatic positive changes in your appearance and even slow the aging process. Dehydration is somewhat insidious, adds Cohen. You can’t always tell when it’s starting. We don’t really have a ‘fuel gauge’ like your car, so there is no way to tell if you’re full or even approaching empty, and thirst is typically a poor guide. Early signs of dehydration may include poor concentration, headache, and inability to think clearly. Most people are chronically dehydrated as it is before your thirst kicks in. Drink 16 ounces before an event or session so have some extra fluid. You don’t want to suck down two glasses of water and run out the door for a run so wait about two hours before engaging in your activity of choice. During the Roworx Classes I constantly remind people to drink and you should work through a water bottle within 45 minute of any class. The overall philosophy of hydration can be discussed in a three-part approach to help you lose weight, gain energy, and improve your skin.
Drinking 6-10 glasses of water a day is not what I’m talking about… You need to eat your water! The absolute best source of hydration is the water you eat while digesting raw fruits and vegetables. The water in fresh fruits and vegetables does not get flushed through like drinking water does; the water is released more slowly. Water can just be so…boring. We’d rather have Diet Sprite or pomegranate-acai juice or a Frappuccino. Well, water-phobes, I have good news for you: Turns out, you can eat your water and still reap all of H20’s benefits, plus more. Check out the story I wrote for Runner’s World on juicy summer foods. Then go eat some oatmeal and a huge slice of watermelon. Here’s some juicy news: Drinking water isn’t the only way to stay hydrated. According to the Institute of Medicine, 20 percent of your water intake comes from food. “Eating a three-ounce cucumber is like drinking three ounces of water, but better,” says Howard Murad, M.D., author of The Water Secret. Besides being water-rich, vegetables, fruits, and a few other key foods contain nutrients that can boost a runner’s performance and health. In addition to filling your water bottle, add these foods to your diet for hydration, nutrients, and a tasty change of pace.
Watermelon, peaches, strawberries
These fruits are mostly water and rich in potassium, an electrolyte lost through sweat. “Potassium and sodium work together to maintain fluid levels in the body,” says Wendy Bazilian, Dr.PH., R.D., author of The SuperFoodsRx Diet, “which helps regulate your heartbeat and circulation.” One cup of each contains between five and 10 percent of your daily needs. Toss strawberries into guacamole. Or make a cool soup: Blend together peaches, cantaloupe, peach nectar, lime juice, and sea salt, says culinary nutritionist Jackie Newgent, R.D
*CLEANSE, TREAT, AND MOISTURIZE
Your skin is the largest organ in your body and is connected to every part of your body. It is a mirror to your inner health so make sure you take care of yourself and eat the right foods and make smart choices. Your skincare routine needs to be quick and simple and should incorporate the following: Cleanse, treat (with anti-aging products), and moisturize/protect with sunscreen. Look for some Roworx 😉 ingredients such as: mushrooms, licorice, and pomegranate extracts.
Last but not least the 3rd component to improving your overall health and hydration is emotional self care. In other words, you must try and manage your stress and emotions. ‘Cultural stress’ (Cultural Stress is a new type of stress that is superimposed on the normal stresses of everyday life. From the advent of the digital revolution in the 1980s, to increased population and affluence, to the world-changing events on September 11, 2001, to chronic economic concerns, to the compulsion to send an endless stream of texts or to update our network of friends and family on Facebook and Twitter, many of life’s stressors have taken a more prominent and invasive position in our daily lives. Technology is not entirely to blame for Cultural Stress, but the “freedom” to work and communicate anywhere, anytime, 24 hours a day, keeps America the land of the constantly “logged-on” workforce. Americans work longer hours than nearly anyone in the developed world – even the Japanese. For many professionals, the 40-hour workweek is history. Sixty to eighty hour work weeks are now the norm. As a result of this pursuit to stay ahead, people experience extreme levels of on-the-job stress. According to data from the National Institute for Occupational Safety and Health, 40% of workers find their jobs stressful and 75% of people surveyed believe their jobs are more stressful now than a generation ago. Nearly 3.5 million Americans spend an hour and a half or more getting to and from work as they are pushed farther away from work in search of more affordable housing. Commuters are filling 4 a.m. trains into major cities and restaurants that opened for breakfast at 6 a.m. are opening earlier to accommodate the bleary-eyed workforce.) is infiltrating our lives like never before. Discovering how to manage this stress can help you age better and feel better, and it might be as simple as slowing down and disconnecting. Give yourself a break and turn off the phone, sleep in, and/or take a little vacation somewhere and unwind.
Jack Nunn is the head trainer and owner of Roworx. Jack is a former national team rower who has competed in more than 100 triathlons, including 9 full Ironmans. He has created a system of rowing that prepares the whole body for both competition and fitness longevity.