Tuesday, May 3, 2011

Hydration of athletes: The importance of good hydration

Proper hydration is helpful for achieving the best performance in elite athletes. Adequate fluid intake is also helpful for recreational exercisers to exercise at their best. There have been recommendations about how much water or sports drinks are needed and over the years athletes were advised to drink much more water than we now know is necessary. 
Whether you’re a serious athlete or recreational exerciser, it’s important to make sure you get the right amount of water before, during and after exercising. Water regulates your body temperature, lubricates joints and helps transport nutrients for energy and health. If you’re not properly hydrated, your body will be unable to perform at its highest level, and you may experience fatigue, muscle cramps, dizziness or more serious symptoms. So what is the right amount of fluid to drink? Well, that all depends, and in fact, it may not be that important to try to figure it out. 

A simple way to make sure you’re staying properly hydrated is to check your urine. If your urine is consistently colorless or light yellow, you are most likely staying well hydrated. Dark yellow or amber-colored urine is a sign of dehydration.

The American Council on Fitness has suggested the following basic water intake guidelines for people doing moderate- to high-intensity exercise:
  • Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising
  • Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up
  • Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise
  • Drink 8 ounces of water no more than 30 minutes after you exercise

Sunday, May 1, 2011

Benefits of carrot in our life

Both adults and children like carrots because of its crunchy texture and sweet taste. Even though the color of original carrot is orange it grows in other colors including white, yellow, red or purple. The carrot gets its characteristic and bright orange color from β-carotene (beta-carotene), which is metabolised into vitamin A in humans when bile salts are present in the intestines. Carrots are also rich in dietary fibre, antioxidants, and minerals. Moreover, carrot also contains calcium, potassium, vitamin B and C.

Carrot juice

The health benefits of carrot include the following:
  • Calcium helps prevent the narrowing of the blood vessels resulting from contracting of the muscular wall of the vessels.  
  • Potassium promotes regular heartbeat. 
  • Vitamin B improves metabolism. 
  • Vitamin C protects cells against free radicals and strengthens blood vessel walls.
  • Vitamin A in carrot is important in vision.
  • Prevent heart diseases.
  • Prevent cancer.
  • Reduces stroke risk by 68 percent.
  • Good for dry skin.
  • Makes the skin softer, smoother and firmer.
  • Carrot juice improves stomach and gastrointestinal health.
Eat healthy! Stay healthy! (^__^)
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