Why Do We Need to Drink More Water?

We hear it all the time – drink more water. But why do we need to drink more water? I found answers while going through my Certified Personal Trainer course.

According to the National Academy of Sports Medicine (NASM), sedentary men should consume on average 3.0 L (approx. 13 cups) and women 2.2 L (approx. 9 cups) of water per day. Individuals participating in a fat loss program should drink an additional 8 oz of water for every 25 pounds they carry above their ideal weight. And if an individual is exercising intensely or residing in a hot climate, water intake should be increased.

Wow! I know, that is a LOT of water every day. It can be difficult to drink that much water every day if you’re not used to it. You may be wondering if it’s reallythat important to drink so much water. The answer is, YES!

Water is vital to life itself; it constitutes approximately 60% of an adult’s body by weight. Whereas deficiencies of nutrients such as the macronutrients, vitamins, and minerals may take weeks or even years to develop, one can only survive for a few days without water.

Ways that Water Benefit the Body

*Endocrine gland function improves.
*Fluid retention is alleviated.
*Liver functions improve, increasing the percentage of fat used for energy.
*Natural thirst returns.
*Metabolic functions improve.
*Nutrients are distributed throughout the body.
*Body-temperature regulation improves.
*Blood volume is maintained.

Water and Performance

The importance of proper hydration cannot be stressed enough. ­ The body cannot adapt to dehydration, which impairs every physiologic function. Fluid loss of even 2% of body weight will adversely affect circulatory functions and decrease performance levels.

Effects of Dehydration

*Decreased blood volume
*Decreased performance
*Decreased blood pressure
*Decreased sweat rate
*Increased core temperature
*Increased heart rate
*Sodium retention
*Decreased cardiac output
*Decreased blood flow to the skin
*Increased perceived exertion
*Increased use of muscle glycogen

Thirst alone is a poor indicator of how much water is needed. Athletes consistently consume inadequate fluid volume, managing to replace approximately 50% of sweat losses. So it is important to drink water throughout the day as well as during exercise.

Guidelines for Fluid Replacement for Athletes

*Consume 14 to 22 ounces (1.75 to 2.75 cups) of fluid 2 hours before exercise.
*Drink 6 to 12 ounces of fluid for every 15 to 20 minutes of exercise.
*Fluids should be cold because of more rapid gastric emptying.
*If exercise exceeds 60 minutes, use of a sports drink (containing up to 8% carbohydrate) can replace both fluid and dwindling muscle glycogen stores.
*When exercising for less than 60 minutes, water is the experts’ choice for fluid replacement.
*The goal is to replace sweat and urine losses.
*Ingest 16 to 24 ounces of fluid for every pound of body weight lost after an exercise bout, especially if rapid rehydration is necessary, as in twice-a-day training.

So now that I’ve given a lot of information about why it is so important to drink enough water, you may be wondering how on earth you’re going to drink 9-13 cups or more a day. Here are some ideas:

Ways to Drink More Water

*Carry water with you everywhere. Keep a reusable water bottle in your purse, gym bag, desk drawer, or car, and be sure to refill it regularly.
*Lobby for a water cooler in your office.
*Substitute Water for Sweetened Beverages and Alcohol
*Alternate between alcoholic drinks and water at parties, bars, or meals.
*Replace soda or sports drinks with water.
*Quench your thirst with water.
*Drink Unsweetened Water-Based Beverages such as unsweetened herbal or fruit teas and water infused with fresh fruit or mint leaves.
*Try carbonated water such as sparkling water.

The Ultimate Reset is Finally Here!

Tired, clogged, and bloated? Get an internal tune-up with the Beachbody Ultimate Reset™ program.

What is the Beachbody Ultimate Reset™?
The Beachbody Ultimate Reset™ is a comprehensive, no-starvation innerbody tune-up that offers much more than the typical cleanse and detox programs on the market. The Ultimate Reset not only helps you eliminate toxins and waste gently and naturally, but it also maximizes your cellular energy production, helping your body process food more efficiently and your systems run more smoothly.* 


The Beachbody Ultimate Reset is a complete three-phase 21-day mind and body program that provides everything you need to: 


• Reclaim your body’s natural balance.*


• Release the harmful materials you may be storing within you.*


• Restore your system to its maximum health.*



Why Reset?
Our environment has become more and more toxic. Our bodies absorb pollution and harmful chemicals all our lives, along with the air we breathe, the food we eat, and the water we drink. These toxins can get stored in our bodies, clogging our cells and slowing down their natural functions. 


According to the Centers for Disease Control, the average American has approximately 219 toxic chemicals stored in his body, primarily in fat cells. This toxic overload can help lead to premature aging, obesity, diabetes, heart disease, and cancer. In fact, the American Cancer Society states that 75 to 80 percent of cancer deaths are linked to environmental factors like toxins. 


It’s not enough just to work out and eat right. At Beachbody®, we realized we had to take a break from the everyday and find a way to get those toxins out of our bodies. Along with getting in shape on the outside, we had to start getting healthy on the inside.* We decided it was time for a Reset.



What are the benefits of the Beachbody Ultimate Reset?
The Beachbody Ultimate Reset is a breakthrough program that will help you reset your body so you can feel, look, and be healthier.*


In just 21 days, the Beachbody Ultimate Reset helps your body get rid of toxins you’ve been taking in for decades.* You’ll replace the processed foods you’ve been eating with healthy foods. You’ll eat cleanly—possibly for the first time in your life—and take supplements designed to help your body remove toxins from your cells and organs. After 21 days, you’ll truly feel reset, renewed, and restored—you’ll feel healthy, maybe for the first time since you can remember.


The Ultimate Reset can help you gently restore your body to its original “factory settings,” by safely and naturally helping you to: 


• Flush your organs of toxins*
• Improve your digestion*
• Increase energy*
• Have a more positive mood and better focus*
• Lose weight (and improve your BMI)*
• Lower your cholesterol*
• Eliminate dependencies on sugar and caffeine*
• Improve your overall health*



How does the Ultimate Reset work?
The Ultimate Reset is a 21-day program, but it’s helpful to think of it in three distinct phases, each 1 week long:


• Phase One: RECLAIM your body, accessing its inner chemistry and preparing for change.*


• Phase Two: RELEASE the toxic compounds that are stored within your tissues.*


•      Phase Three: RESTORE your metabolism to maximum efficiency.*


After just 21 days, you should feel dramatically better physically, mentally, and emotionally. Will it be challenging? Sometimes. But just as Beachbody® workouts aren’t the easiest fitness programs you can do, the Ultimate Reset may also require some extra effort. In return, it can deliver extraordinary results. And keep in mind that no matter how challenging you may find it, you’ll have your Coach and the entire Team Beachbody®  community in your corner to help you through.


Once you complete your 21-day program, you’ll have a “transitioning” period, during which you’ll be guided into life after the Ultimate Reset. You’ll get advice on food and exercise, along with helpful tips on how to maintain—and continue to build on—the great work you’ve accomplished.



What the Beachbody Ultimate Reset is NOT:



• A starvation diet. (You’ll eat three filling, healthy meals every day.)


• An abrupt cleanse that’s hard on the body. (The supplements work together gradually to gently shift your body’s internal settings.*)


• A laxative-based, colon-focused cleanse, which fails to truly detoxify the whole body. (You won’t be running to the bathroom every hour!)


How is the Beachbody Ultimate Reset different from other cleanse programs?
The Ultimate Reset isn’t a crash diet or a processed-food meal replacement. It’s an integrated, whole-body reset solution—a step-by-step program that lets you have real food along with the specially formulated supplements that are included. It also teaches you to engage in conscious living techniques that help you detoxify and restore your body. You’ll not only help return your metabolism to optimal function, you’ll learn conscious self-care behaviors that can help you maintain better health, even after your Reset.*

Beachbody Ultimate Reset™ - FAQs



Q.  Can/Should I continue my medication while on the Ultimate Reset?
A.  "Yes" is the easy answer, but you should always consult your physician before beginning this program to be sure that this Reset won't interfere with any treatments or conditions. The variations are infinite, so please make sure you're well informed as to whether your situation is compatible with this program. If it's not, please return the product for a full refund of your purchase price.


Q.  Should I continue with my current vitamin and supplement program during the Reset?
A.  No. The Ultimate Reset has been carefully formulated and tested to ensure you'll be getting all the vitamins and nutrients you need during all three phases. Again, however, if you're taking vitamins or supplements for any specific nutritional or medical condition, you should first consult with your physician before altering your regimen.


Q.  Can I do the Ultimate Reset while pregnant or nursing? 
A.  No, it's best to wait.



Q.  Is there any "cheating" allowed while on the Ultimate Reset?
A.  The Ultimate Reset is not a diet; it's a detox program. So try to view it as such. (A person who is on a program to quit smoking doesn't cheat from time to time with the intent of eliminating the addiction to nicotine, right?) To answer your question more directly, no, there's no cheating allowed. However, if you find yourself in need of a little something extra to eat, just be sure to stay in line with the phase you're in. For example, in the Release Phase (Week 2), there's no meat or dairy allowed. So if you need more food, make sure it's a fruit, vegetable, or whole grain.


Q.  What happens if I cheat during the Ultimate Reset? 
A.  Get right back on the program, and don't beat yourself up about it. 


Q.  Should my 15-year-old son and my 13-year-old daughter do the Ultimate Reset?
A.  No. Although they may benefit from many elements of the Ultimate Reset, it's best not to follow this program until you're 18 years old. Remember, as we move through puberty to adulthood, there are already a great many processes and "resets" occurring within the body. It's best to wait until these are complete. But that doesn't mean you shouldn't include your children in your journey. They can learn how to eat more healthily and experiment with the foods we advocate within the program, which can be shared by the whole family, regardless of age.



Q.  Will the Ultimate Reset help with constipation? 
A.  Yes. Barring any serious medical conditions, the Reset's three-phase meal plan and supplement protocol will help with regularity and constipation.  


Q.  Why no laxatives or enemas, as in other cleanses?
A.  The Ultimate Reset is not a quick fix. It's about reaching an overall state of wellbeing. We're working gently with the body to help bring it back to what it does naturally, rather than relying on such invasive measures. 


Q.  Can I continue with the supplements after I've completed my Reset?
A.  Yes. The Ultimate Reset Maintenance Kit and the six individual supplements are available for purchase (available on HD). By taking the supplements after the Reset, you are taking an important step in maintaining your Ultimate Reset results and in optimizing your health from the inside out.



Q.  I'm having difficulty cooking all the food. Can I buy packaged food that is precooked or premade at a deli counter? What about from a restaurant?
A.  The Beachbody Ultimate Reset is a whole-body experience. Part of that experience is preparing and eating your own foods. If you have a tight schedule, you may refer to the Food Prep Tips in the Weekly Meal Plans for ideas on how to save time. If you are traveling or unable to cook your own foods, we highly recommend you eat as closely to the Weekly Meal Plans as possible and choose foods from trusted healthy sources, such as Whole Foods or a vegan restaurant. 


Q.  Can I make money selling the Beachbody Ultimate Reset?
A.  Okay, you might not have asked that, but we're going to take this opportunity to tell you that you can. In the midst of this program, we expect that you'll feel incredible, perhaps even euphoric, thanks to the elimination of toxins from your body. You may not be able to refrain from describing the elation to anyone who will listen. And what happens next is usually that people say, "Where can I get it?" We believe that if your healthy lifestyle choices result in demand for our products, you deserve to get paid for it. Talk to the Coach who introduced you to the Beachbody Ultimate Reset, or go to www.TeamBeachbody.com/RachaelEbner for more information.



NOTE: Consult with your physician before beginning the Beachbody Ultimate Reset program if you have digestive, blood sugar, or any other similar or unique medical conditions. If you experience nausea, dizziness, vomiting, or other severe reactions to this program, stop the Beachbody Ultimate Reset immediately and contact your physician. Do not resume until your medical professional has assured you it is safe to do so.


The Ultimate Reset is available now and can be purchased through me, your Team Beachbody Coach. Just click this link or any of the images on this page and it will take you directly to the site with specific purchase information. I will guide you through the entire 21 day process to a healthier, happier new you! I will be starting the Ultimate Reset the beginning of June just as soon as I am done with my 90 day P90X workout program.


The links go to our Ultimate Reset Deluxe what includes a maintenance program on Home Direct (auto ship). You may instead order the Ultimate Reset Complete that does not include the maintenance program on Home Direct. Please email me (under Contact Me) with any questions you may have. 

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

It's VEGAN!!! Shakeology Tropical Strawberry

Introducing you to the newest member of the Shakeology family: Shakeology Tropical Strawberry. And guess what? It's vegan!

Just take one sip, and its sweet, luscious strawberry flavor along with notes of tropical fruits such as pineapple, banana, and papaya will whisk you away to paradise. You'll quickly discover that the delicate flavor is easy to customize with your favorite fruits. For instance, it combines deliciously with bananas, blueberries, and coconut water. Wouldn't that flavor combination be a great way to start your day?

This refreshing vegan shake is also the first addition to our new Beachbody Ultimate™ line—products that help nurture the body's natural ability to heal itself and enhance the body's own organic processes. Tropical Strawberry's powerful protein punch comes from a proprietary vegan protein blend crafted from whole, plant-based proteins including sprouted brown rice, sacha inchi, chia, flax, quinoa, amaranth, and spirulina, and delivers all 9 essential amino acids. And it's 100% dairy-free and lactose-free.

And, like our Chocolate and Greenberry flavors, Shakeology Tropical Strawberry is packed with vitamins and minerals that continue to make Shakeology the Healthiest Meal of the Day®. With 160 calories, 20 grams of carbs, and 15 grams of protein, it's the ideal breakfast choice that can help you achieve the body you've always wanted.

New Superfoods in Vegan Tropical Strawberry Shakeology

Coconut Flower Nectar

You’re familiar with the fruit of the coconut palm, but did you know that the flowers of the coco nucifera produce a naturally sweet, delicious nectar packed with vitamin C, B vitamins, and 17 of the 20 amino acids? It also has a low score on the glycemic index, so although it’s sweet, it releases its energy slowly so you don’t get a sugar high or the resulting crash.

Luo Han Guo

Pronounced “law hawn gwah,” this fruit was discovered by Chinese monks in the 13th century. At first, they used this low-calorie, low-glycemic fruit as a sweetener for their tea. After all, it’s 300 times sweeter than sugar! But, they soon discovered that it could have a positive impact on coughs and other respiratory ailments. And recent research has revealed that it may work as an antioxidant to help eliminate the free radicals that can cause serious health concerns.

Himalayan Salt

A touch of salt can go a long way in bringing out flavor, but this salt goes a step further . . . it’s even healthy for you! This raw, untouched, unprocessed salt contains more than 70 trace minerals which help detoxify the blood and maintain a stable pH balance in cells. And all that for less than 5% of the recommended daily intake for someone on a low-sodium diet!

Konjac Root

This yam-like root has been used as a part of a healthy diet in India, China, Japan, and Korea for centuries, and for good reason: It’s recently been found that Konjac Root may be able to promote healthy blood sugar and ideal cholesterol levels, and help with regularity for optimal digestive health. Plus, if you’ve been having trouble with fighting off your not-so-healthy cravings, the fiber in this wonder food can help you out, thanks to its ability to absorb up to 200 times its weight in water, making you feel fuller for longer.

ORDER NOW ON AUTOSHIP FOR FREE SHIPPING AT:

WWW.SHAKEOLOGY.COM/RACHAELEBNER

I originally posted this 2/16/12 on my other blog.

Are You Getting Enough Vitamin C?

Humans, guinea pigs, monkeys, bats, some fish and many birds, do not produce their own vitamin C. Humans used to produce their own Vitamin C through the liver. A gene mutation in our evolution eventually ceased the production of Vitamin C in our bodies. I did not know this and found it very interesting.

The FDA’s Recommended Daily Allowance of Vitamin C is only 60mg. That is the minimal amount our bodies need to ensure we do not end up developing Scurvy, a disease resulting from a deficiency of Vitamin C. 60mg of this vitamin is not enough to achieve optimal health and longevity. When taken in much greater amounts, Vitamin Chelps to support immune function, neutralize free radicals, restore energy, relieve every day stress, reduce muscle soreness, aid wound healing, and support vital systems. It also encourages collagen formation, thus fighting the signs of aging. There is also new research that suggests Vitamin C may be able to increase lung capacity, enhance mental clarity, and help maintain healthy blood pressure levels.

You might wonder how much Vitamin C is too much. It is actually very difficult to overdose on Vitamin C. It is very safe to use in much higher doses than the RDA. Humans can benefit from consuming as much as 2000-20,000 mg per day. The only common side effect of high Vitamin C doses is a transient diarrhea-like buildup of water in the lower bowel.

How do we consume enough Vitamin C? The first place to start is by eating these fruits and vegetables that have the highest Vitamin C content: parsley, broccoli, bell pepper, strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard greens, and Brussels sprouts. Then use supplementation. To ensure your body absorbs the most Vitamin C possible, it is recommended to use a powder form that you mix in water. A lot of the pill forms of supplements are mostly fillers and a lot of the actual nutrients end up being excreted without being fully absorbed in our system.

Here are two of many brands of the powder form of Vitamin C. One brand is Emergen-C that you can purchase at your local drugstore or supercenter. I’ve used this in the past and it tastes great! It comes in individual packets that you can easily keep in your purse or briefcase. Here is a link to request a free sample: http://www.emergenc.com/free-samples. The other brand is Super C22. You can order it online at:http://www.drnewtons.com/super-c22-p-1500.html. I heard a radio infomercial on this brand that prompted me to do a little research on Vitamin C. I will definitely be upping my intake of Vitamin C now that I know more about the many benefits that can be reaped.

I originally posted this 9/25/11 on my other blog.