Blog – Right Sidebar

Cold Weather Sailing

by December 15, 2004

SAILING FIT

By: Meka Taulbee   

ACE certified Personal Trainer

SAILFIT Inc

Keeping warm and warmed up!

When we think about sailing most of us envision crystal blue waters and balmy breezes. Unfortunately we aren’t always so lucky especially now that winter is upon us. Many of the venues may be warm on shore, but once you are on the water the combination of the water temperature and the wind can make things pretty cold. Some venues are just downright cold before, during and after racing. These varying conditions can really take a toll on your body and hence your performance. The good news is there are several ways to help minimize these effects and to keep your body warm.

To better prepare to stay warm I think it is important to understand a few of the effects that the cold has on your body. When your body gets cold lower amounts of blood are circulated to your extremities causing a feeling of numbness. I am sure most of you have experienced a time when you couldn’t feel yourself holding the mainsheet or you had to pry your fingers off of the tiller. Your muscles also tend to contract faster and your body starts to shiver in order to create activity to produce heat. When you shiver you are expending your energy reserves and therefore left with less energy to put into your sailing. Also when not as much blood is circulated to your extremities it causes a feeling of sleepiness. This tired feeling affects your reaction time and your awareness level. You are not able to make decisions as quickly and can cost yourself a lot of points by missing out on a crucial opportunity. 

The best way to conquer the cold is to start before you even leave the dock. The biggest mistake I see is when sailors wander into the boat park, shivering, after eating a big yacht club breakfast. Now all the blood is going to help you digest this big meal instead of circulating to the rest of your body. By the time you are done digesting you are in your sailing gear and heading out onto the water. You’ve given your body no time to warm up and prepare for what you are about to put it through. I would suggest getting in a light jog or a brisk walk to start your day. This will get your muscles warmed up and get your metabolism moving. Once your metabolism is fired up it will help keep your blood circulating and help to keep you warm. Once your muscles are warmed up they are ready to react and respond better to the activities of the day not to mention less prone to injuries. Then I would hit the shower and make it a hot one! For breakfast one of the best suggestions I can give is hot oatmeal or plain scrambled eggs and some fruit. Oatmeal will help you feel warm inside and it digests slowly and easily. These options will give you more sustained energy and your body won’t have to use all of its energy just to digest. The next thing to think about is what to wear. A hat is always important because it helps keep the heat in. One of the biggest places heat escapes our bodies is our head. Think of it in the opposite situation. When it is hot and you start to perspire most times perspiration starts around your face and your head. Try to choose a hat that can either be wrung out easily or that won’t hold much water if it gets wet. You also want to pick clothing that you can layer. This way if you get hot or if something gets too wet you can take off one layer without loosing too much warmth. For example, a rash guard, a hot top and then a spray jacket. One suggestion is to wear your life jacket under your Spray jacket. When it gets wet it just keeps that cold water pressed against your body. Why not use it to give some insulation instead. You may want to consider taking an extra pair of gloves with you. If it’s a long day on the water a dry pair of gloves may make a big difference. Last but not least if you like to sail barefoot now would be a good time to consider boots. A nice pair of Polypropylene socks will help keep your feet warm and dry. Polypropylene will keep the moisture away from your feet if they do get wet and they will dry very quickly. 

Now that you are ready to rumble on the race course there are some key things you can keep in mind to stay comfortable during the day. If you have a support boat this will be a lot easier, but usually it is not too hard to find someone to help you out. If it is really cold you may think about wearing a foul weather jacket on your way to the race course. Then between races you can put it on and stay nice and warm. Don’t forget that as cold as it may be you will still work up a sweat and as soon as you stop moving it will seem twice as cold. Try to choose clothing that has a “wicking” action or will transport moisture away from your skin, otherwise moisture will freeze and negate the insulating value of the clothing. When you stop moving your body will slow down to try to conserve heat. Try to eat a small snack in between each race. This will keep your metabolism fired up and will help keep your blood sugar levels from dipping to low causing a sluggish feeling.  It will also help your body produce more heat instead of going into conservation mode. Most times you just want to take it easy between races and regain and conserve any energy you can. When it is cold you actually want to do the opposite to achieve the same effect. Nothing too extravagant, something as simple as stretching will do. You can even try alternating between standing and sitting in your boat while you wait. 

Now that the racing is over and you have successfully made it through with out turning into a human Popsicle there are just a few more tips to end your day on the right note. As soon as you get back to land try to hit the shower first before you completely de-rig and get into some dry clothes. Even if you can’t get a shower in, get into some dry clothes. Being dry will prevent any moisture from freezing or lying against your body. It will make you feel so much warmer and really make de-rigging a lot more pleasant. It’s easier to get the lines untangled when you can feel your fingers! When you can get a shower in, stretch while you are in there. The heat will loosen all of your muscles and really help you get a better nights rest and ultimately a better outlook on the next day. Try to get another small snack after you get off the water to keep that metabolism boosted and producing heat. When you are all done, have a nice dinner, check the results and relax! You made it through the day. 

These are just a few tips. If you want more information on this topic or have any questions about other fitness/nutrition topics don’t hesitate to ask me. You can visit www.sailfit.com or email me at meka@sailfit.com. 

Happy Sailing-Meka

Olympic Fever

by September 15, 2004

SAILING FIT

By: Meka Aiken

  ACE Certified Personal Trainer

  SAILFIT Inc

By the time you read this the Olympics will be over and most everyone will have had what I call “Olympic Fever” This is when you watch the Olympics and get so pumped up and excited that you vow that you are starting your Olympic Campaign today. For the next week you train like crazy.  Then as a few weeks go by you start to tell yourself that you’ve got 4 years so why rush. Does this sound familiar?  Well, I hate to say it, but it takes years to build up to the athletic levels of many of the competitors in Athens. So don’t put off today what you think you can do tomorrow.

Before I go on I want to recognize two people who are prime examples of years of training in their sport. Congratulations to Mark Mendelblatt for achieving the best finish of an American Laser sailor at the Olympics to date. Thank you Mark for all of your hard work and for representing the US so well. Canada should also be very proud of the hard work and dedication shown by Bernard Luttmer. Thank you Bernard for representing Canada and the North American Laser Class so well. 

For those of you who don’t have Olympic goals in mind, but rather just the next regatta the same applies. Many times people come up to me three days, a week or even one day before the regatta and say,  “What should I do to be in shape for this regatta?” Sorry to say, starting your fitness program the day before the regatta begins is not the way to go.  Just being in good shape for an event is not a healthy option. Adopting a healthy lifestyle will make each regatta easier and much less painful. A steady, consistent approach is the best way to reach and maintain your optimal performance levels. For example if you wanted to lose weight and keep it off the recommended weight loss rate is two pounds per week. It is unnatural for your body weight to have big swings up and down, not to mention very unhealthy. When you gain or loose weight too rapidly it has just as rapid an impact on your organs or bones. If you gain rapidly you are constricting everything inside and most times when you gain to rapidly it is fat and not muscle you are gaining. This leads to a whole host of other complications. For example elevated blood pressure and cholesterol levels. If you loose too rapidly it puts the natural support system in your body in a weakened state. By taking things at a consistent pace your whole body can adjust to the changes and become stronger and healthier.  

As the fall & winter sailing season approachs I would like to suggest that everyone start getting ready for the next regatta now. Even if it’s not until December or February and especially if you live up north where the sailing season is coming to an end, now is the time to start. Remember slow and steady progress is the key. Let me break it down to 3 levels.

First, start by spending a few weeks being more aware of what you are eating. NOT DIETING. Just by being more aware you will start to make better food choices naturally. Substitute 2 cans of soda per week with a bottle of water. Trade the bag of chips with lunch one day for an apple or piece of fruit. Eat Breakfast!  Most times we don’t even realize that we grabbed another handful of chips in the break room or a candy bar at the checkout until it is in our mouth or gone! When you start to pay attention you start to make different choices. Then these choices become the tendency and not the conscious decision. 

Second, spend the following few weeks adding stretching to your daily routine. Stretching is great because you can do it at work, at your desk, in the shower, while watching TV or even in bed. Then try adding in some sort of physical activity once a week.  It doesn’t matter what you do as long as you get your heart rate up. Walking, running, swimming, rowing, Basketball, tennis it doesn’t matter just get out there and do it!  After adding this activity in just once a week you’ll find that it will then become easier to add in additional sessions. Shoot for two or three times a week. Remember to change it up. Don’t always do the same activity for the same amount of time in the same place. You’ll get bored and never want to do it again. Make it fun for yourself. If you have a dog you can take the dog for a walk or run. Make it a family affair and include everyone or get a group of friends together. 

Third, put it all together. By now healthier eating habits should be becoming more second nature, you have incorporated injury prevention by stretching and some cardiovascular conditioning. If you find you are really getting into it and enjoying yourself you may try incorporating some weights or adding in more activities. Most people think that working out will make them tired. On the contrary, it will give you more energy. You should find that the combination of all of these things will make you sleep better, have a more positive attitude and feel energized. That alone will help boost your sailing performance. Now when you go to the next regatta you are prepared. You may not do any other activities other than sailing during the regatta and your eating habits may slip a bit, but you will already have a good base to work from. It is hard to make the most nutritional choices when you are traveling but if your body has a solid platform to begin with it is easier for it to digest and make up for what it is not getting. The one thing to try to keep up at every regatta is stretching. It will help get your muscles warmed up and loosened up.  

Whatever your goals may be just take it step by step and you’ll get there. Don’t be afraid to ask others and see what they are doing. A lot of times you can get good ideas that you can incorporate into your own program. I’m always available for any questions you may have. Don’t hesitate to contact me at meka@sailfit.com. 

Yoga

by January 16, 2004

Is Yoga for You?

Recently I have had some questions about Yoga and how it may help or hinder your sailing ability. In my opinion it is a great option or addition to any exercise program. Yoga can help increase your core strength, increase flexibility and balance and tone your body. This is not to mention the positive effects on your mindset. I know that Yoga may not be everybody’s cup of tea, but I wanted to at least give everyone some more information. While I am not an expert on Yoga, I am providing an article that I believe will be more helpful to you. I am always happy to answer any questions or help you find the answer. Just contact me at www.sailfit.com or meka@sailfit.com.

Considering it’s thousands of years old, it might seem silly to say that yoga has come a long way in recent years. But as mind/body exercise continues to take hold in the ’90s, the practice of yoga has moved from the alternative to the mainstream.

Today’s hectic lifestyle has left many of us wondering how to manage the stress that comes along with it. While regular aerobic exercise and strength training can help, it isn’t the complete answer. Some believe yoga is the piece you need to complete the puzzle of keeping both the body and the mind fit.

A trend worth following

Now, before you start conjuring up images of zoned-out new-agers in pretzel-like positions chanting mantras, consider this: Yoga is an ancient practice that can help you deal with the stress of modern life. And, more and more people, stressed out or not, are discovering the benefits of yoga.

In fact, it has been reported that more than six million Americans are now practicing some form of yoga.

Yoga, which means to yoke or unite, is the practice of uniting all aspects of a person – body, mind and spirit – through physical postures, breathing exercises and meditation. Flexibility, strength and muscle tone improve quickly as the mind and body work together in harmony and unison.

Choose your yoga

There are several different branches of yoga, each with its own unique focus. Hatha yoga, the most widely practiced form, emphasizes concentration and consists of gentle stretching and strengthening exercises. 

Because prana, or life force, is thought to originate in the breath, Pranayama yoga uses breathing exercises and breath control to enhance vitality and energy. Mantra yoga uses the concentrated repetition of a word or phrase to aid in the control of the mind.

A time to relax

For some, yoga is a primary means of relaxation, something that is often difficult to achieve in the high-stress, high-speed world we live in. Regardless of which type you choose, yoga is an excellent way to stretch and strengthen the body, focus the mind and relax the spirit. In fact, most modern stress-reduction techniques are based on the principles of yoga.

Dr. Dean Ornish, in his work with heart patients, utilizes yoga exercises, breathing and relaxation techniques to reverse symptoms of heart disease. Current research indicates that stress-related diseases respond favorably to this type of approach. 

Easing into it

The best way to get started in yoga is to find a class that appeals to you. Find out where yoga classes are being held in your area and stop by to see how you like it. There are many different approaches to yoga – some focus on breathing, others focus on holding specific postures – and it’s important to find the one that appeals to you the most.

A yoga workout 

One type of yoga that has recently jumped in popularity is astanga, or power yoga. This type involves a series of very intense yoga postures done in succession. This class, which is a vigorous workout, can help develop strength as well as flexibility.

Yoga is a great way not only to relax, but also to improve your performance in other activities. Once you have learned a few yoga moves and breathing tech-niques, they can easily be integrated into your regular fitness routine.

So don’t let any preconceived notions of yoga keep you from enjoying the benefits of this dynamic mind/body exercise.

Reprinted with permission from the American Council on Exercise.(www.acefitness.org)

Compliments of:

Meka A Taulbee

Nutrition on the Road

by January 8, 2004

SAILING FIT
By: Meka Taulbee
ACE Certified Personal Trainer
SAILFIT Inc

As many of you may know Kurt and I have spent a lot of time on the road traveling to and from regattas. Along with that, it’s pretty well known that we pay pretty close attention to what we eat. At some point during the year most of you will travel to a regatta that is not close to home. Contrary to popular belief traveling be it by plane, train or automobile is not a license to eat fast food. Good nutrition needs to start way before you leave for the regatta and continue right up until the end. If you are going to put effort into a nutrition program to get ready for a regatta you will only defeat all of the work you have already put in by eating poorly on your way there. If you have never thought about what you eat before, during or after a regatta there’s no time like the present to start.

First of all you may want to know why this is so important. It may not seem like a couple of quick meals could do that much damage, but whenever you travel you are usually sitting down for a long period of time. Your metabolism slows down and cannot digest food as well or as quickly as when you are able to get up and move around. When you eat fast food or food that is mass produced, like airplane meals, it is made with ingredients that will help preserve its shelf life and in most cases with a lot of salt. All of these added ingredients can tend to make you feel stiff and slow. They have most likely made you retain water and all of the sitting has made your blood pool in different areas instead of flowing freely. This is why they tell you to get up and stretch on long plane rides or to make sure you stop and get out and stretch and walk around if you are driving. This will get things moving and help your body rid itself of the unwanted additives and preservatives.

It may seem that when you are traveling your choices are limited. Most times you just want to get something quickly so you can keep going. With a little creativity and planning you can still eat well without having to stop for a long period of time. Not to mention you will probably save a few bucks too. The best strategy is to plan ahead. If you are flying you may want to pack some snacks to hold you over until you get to your destination. Some suggestions would be fruit, trail mix, granola bars, protein bars or energy bars. It’s always good to bring along an extra bottle of water and to stay away from the soda that is always available on a flight. When you fly it is best to drink extra water and be sure to stay hydrated. For one thing it will make you use the restroom more often forcing you to get up and stretch. It will also keep your system flushed so your blood keeps circulating and you won’t feel so slow and thick.

If you are driving you have many more options than when you are flying. The same as with flying I would pack some snacks. Driving tends to get a little monotonous and this is when we tend to graze more. Healthy snacks will fill you up so you don’t eat so much and will be much kinder on your body than a bag of chips or a candy bar. The next suggestion is to pack a cooler. You can pack food to make sandwiches (or make sandwiches ahead of time), water and other snacks. You can pack cut up fruit and vegetables. Such items like melon and celery have a high water content and will help keep you hydrated and keep your blood flowing much like drinking water would. If you are not a big fan of planning ahead with a cooler there are still more options for you to chose from. Most signs on the highway will advertise supermarkets at the upcoming exits as well as restaurants. Find a supermarket and put together your own meal. This doesn’t mean get the fried chicken that you can smell cooking all the way at the back of the parking lot. Get just enough to make a sub, get some trail mix or nuts, or pick out a salad. Many stores now have salad bars in them. If you are up to it you can also find health food supermarkets that will offer more in the line of salads and healthy meals to go. You can pick up some fruit that is already cut up and stock up on water and other drinks as well. Stopping this way often provides more of a variety of choices. Many times I find that what I packed already is definitely not what I am craving at that moment. Murphy’s Law I suppose! This way you can get something different each time you stop and you are also giving yourself a great way to get out of your seat and stretch out.

If you are more of the restaurant goer you can do that also. A rule of thumb is if it is a restaurant with a drive through you should not be going! Restaurants are obviously the least desirable choice, but a definite option. You can stop and eat at a restaurant as long as you are making wise meal choices. Salads and plain vegetables along with a source of protein are the best choices. You just need to be aware that most restaurants use ingredients with lots of preservatives as well. You want to steer clear of anything that is marinated, fried or sautéed. Choose instead things that are broiled or steamed.

In all of these scenarios you want to be sure to include a protein source. Protein will make you feel full and digest more slowly. This will keep you from incessantly snacking or making choices that are full of empty calories. As always water is a must and staying hydrated will only benefit you. Even if it means you have to stop more often!

I know this is only a brief summary of some of your options, but hopefully it will help get you headed in the right direction. There are lots of different alternatives so you just need to pick the one that works best for you. For more information you can also go to www.sailfit.com and find more articles to read on nutrition. As always I am here if you have any questions or would like to have a certain topic covered. 

Eat Fit

by December 15, 2003

SAILING FIT

By: Meka Taulbee   

ACE certified Personal Trainer

SAILFIT Inc

Eat Fit! Live Fit!

With so many fad diets and programs out there these days I constantly have people ask me which one they should follow. My answer is always the same. NONE! Never diet, just change your lifestyle. In my personal opinion diets turn our bodies into a human yoyos. Up, down, up, down the cycle never ends. Each person is different and each will achieve the best results in different ways. The key is to be able to decipher through all of the information thrown at us and pull out the pieces that fit us as individuals. Then apply those to our everyday way of living and eating. The South Beach Diet, The Atkins Diet, The Dr. Phil diet, The Zone Diet, High Carb-Low Fat, Low Carb-High fat, it’s enough to make your head spin. Here’s a brief summary of some of the different diet trends out today. 

Let’s start with the South Beach Diet since it’s all the rage these days. This concept has been introduced by Dr. Agatston, a cardiologist. The idea is to establish the grounds for a lifetime of healthy eating.  It’s a three-phase program that begins with a 14-day period of eliminating all.  bread, rice, potatoes, pasta, baked goods. And even fruit. You will also abstain from candy, cake, cookies, ice cream, or sugar for two weeks. You will eat three balanced meals a day with a mid morning and mid-afternoon snack. Lastly. . no beer or alcohol of any kind. You will then gradually introduce these foods back into your diet in the second phase and continue here until you reach your personal goals. In the third phase the idea is that you will have established a healthy eating pattern, with normal portion sizes and you will continue this for life because you have altered your blood chemistry and how your body responds to food.

The Atkins diet is a four-phase plan that is meant to rebalance your nutrition. Phase one is called “Induction”. Similar to the South Beach Diet, in this phase you will limit carbohydrate consumption to 20 grams per day. In Phase two, called ”OWL” (Ongoing Weight Loss), Carbohydrates are added back into your diet in the form of foods that are rich in fiber. The allowed grams per day are raised in five-gram increments for a week at a time. Once weight loss stops the allotted grams of carbohydrates per day is cut back to the week priors allotted amount. “Pre-Maintenance” is Phase three. Here the grams of carbohydrates allowed are also manipulated. So long as gradual Weight loss continues you are allowed to raise the daily intake by ten grams, Maintaining this level for a week and then adding an additional ten grams the next week. Lastly, Phase four is called “Lifetime Maintenance”. Here you still practice limited carbohydrate consumption, but your food selection becomes much broader. Atkins philosophy is to build a foundation for a lifetime of healthiness by restricting high-sugar foods, breads, pasta, cereal and starchy vegetables and adding vitamin and mineral supplementation.

Dr. Phil’s “Shape Up” Diet is a relatively newer one. Dr. Phil is a psychologist who has his own TV program and was previously appearing regularly on the Oprah Show as the expert on Human Behavior. The theory behind his weight loss program is to reshape your relationship with food and change or rid those behaviors that negatively affect your nutritional choices. Here you follow “The Seven Keys” leading to weight loss freedom. Very basically they are as follows:

  • Key 1: Right Thinking- Do away with self-defeating thoughts and negative states of mind.
  • Key 2: Healing Feelings- Conquer emotional eating habits by learning to resolve emotional stressors rather than dwelling on them
  • Key 3: A No-Fail Environment- Make your environment conducive to success. Avoid environments that provide temptation to make negative nutritional choices.
  • Key 4: Mastery Over Food and Impulse Eating-Learning how to replace bad habits with healthy behaviors.
  • Key 5: High-Response Cost, High-Yield Nutrition– learning to choose foods that support positive behavioral control over your eating and following a moderate, balanced, calorie-controlled plan designed to ensure weight loss.
  • Key 6: Intentional Exercise- Prioritize exercise so it is part of your everyday activity. 
  • Key 7: Your circle of support- Surround yourself with supportive people and people who have the same goals as you do.

As you can see this is quite a different approach than the previous two in that it really makes you look at yourself and the reasoning behind your nutritional habits.

Last, but not least on my list is “The Zone Diet” developed by Barry Sears, PhD. The theory behind the diet is not to count calories, but instead views food as a ‘drug’, which affects your body’s production of insulin. Swings in insulin levels affect mood, endurance, mental acuity, and weight gain or loss. Over time, fluctuating levels of insulin will have a negative impact on your overall health. It is designed to control hormones in order to reduce the likelihood of developing chronic diseases. It does not view itself as a diet, but rather as a lifestyle change, using food to improve health and the fat lost in the process is simply a bonus. The Zone Diet follows a 40-30-30 plan. That is, each meal is a ratio of 40% carbohydrates, 30% protein and 30% fat. Also to be in “The Zone” you should eat five times a day. Three meals and two snacks all respectively in the 40-30-30 range will get your body on track for optimal performance.  

Which one is the best? Although I feel each makes some positive points along with some less desirable ones, I still stand by my theory- NONE. Instead make healthy lifestyle changes, enjoying everything in moderation and you will never have to “diet”. There is no magic pill or formula that can apply to everyone. I can offer some food for thought, so to speak. When reviewing each alternative ask yourself ”How long can I eat like this?”, “What happens when I stop following the plan?”, “Will I be prepared enough to keep the results or will I have to follow the plan forever to keep the results?”, “Will there be any long term effects on my body or well-being (Positive & Negative)?”. Remember that when you cut out foods you cut out nutrients and vitamins the body needs to function properly and over time that will have some negative long-term effects. Don’t be afraid to experiment a little and educate yourself on what’s new out there. Most importantly, be happy with yourself. Your positive attitude will lead to positive results in achieving your goals.

For more information on these diets or any other nutritional topics, please feel free to contact me at meka@sailfit.com. You can also go directly to the websites provided.

www.southbeachdiet.com

www.atkins.com

www.drphil.com

www.zonediet.com

And don’t forget www.sailfit.com!

The Power Of H2O

by September 15, 2003

SAILING FIT

By: Meka Taulbee   

ACE certified Personal Trainer

SAILFIT Inc

The Power Of H2O 

During the years I have been to some regattas in some extremely hot locations. Places like Croatia, Corpus Christi and Spain just to name a few. During this summer I have seen heat exhaustion and dehydration too many times and in several of these cases the person didn’t even realize what they were suffering from. 

Water deserves more credit than it is given. Surprising to most water makes up 75 percent of all muscle tissue and 25 percent of all fatty tissue. Water acts as a cushion and protects vital organs, aids the digestive system and regulates the body’s temperature by allowing heat to evaporate from the body in the form of sweat. We could not continue to live for more than a week if we deny our bodies water. 

On an average the body can lose one quart of water in one hour of exercise. This of course will vary as the intensity and duration of exercise varies. Another variable is air temperature. The warmer it is outside the more the body will try to cool itself by perspiring. If there is not enough water in the body it will not be able to cool itself and will lead to a state of dehydration. If an individual continues to lose water one of three conditions related to heat illness are likely to occur. These three conditions in order of seriousness are heat stroke, heat exhaustion and heat cramps. With heat stroke the bodies temperature can elevate as high as 105° and the individual may have hot dry skin. An individual who is sweating profusely but maintains a normal body temperature is likely suffering from heat exhaustion. They may also appear pale and have a weak, rapid pulse. Heat cramps are usually dominant in active muscles such as the abdominals and calves. 

With dehydration being the first symptom we encounter in the lack of water saga we should focus on prevention. If we prevent dehydration then we prevent any other heat related illness from occurring. Without the appropriate water levels in our body we will lack energy, have muscle fatigue and even loss of coordination. It seems to me that the most common complaint I hear from sailors after a day on the water is lack of energy and tired, sore, and fatigued muscles. Water anyone! Performance is affected when the body loses as little as 2% of body weight due to dehydration. If you only pick up a drink when you are thirsty you are never in a state of hydration. When the body signals thirst it has already entered a dehydrated state. It is important to have a continuous flow of fluid through the body all day long. When exercising most forget that you need to consume fluids even during exercise. After all this is when the body is working hardest to cool itself and protect itself therefore using the most of every bit of water it has. The best way to detect where you and dehydration stand with each other is in the color of your urine. When your urine is a dark gold to brown color you are at war and dehydration has won. When your urine is a pale yellow you are starting to take over and when it is clear you can celebrate a well-deserved victory. A few things to keep in mind are that if you are taking any kind of supplements they will darken the color of your urine for a few hours after consumption. Also vitamins will change the color in various ways most commonly turning urine a fluorescent yellow color. 

Although the best and most commonly heard bit of advice it is also the most commonly ignored, You Must Drink Eight To Ten Glasses Of Water Per Day. This is 8-10 on any average to low activity day. To ensure you are properly hydrated during higher levels of activity here are a few guidelines to take into consideration:

  • Drink 1-2 glasses of water one hour before exercise.
  • Drink a glass of water 20-30 minutes before exercise
  • Drink four to six ounces of water every 15-20 minutes during exercise
  • Drink an additional glass of water within ½ hour after exercise

Water is the best way to replenish lost liquid and hydrate you. While many sports drinks replace electrolytes most also contain a lot of sugars and additives that the body can do without. If you lose blood you would replace it with blood not Kool-Aid so if you loose water it makes sense to replace it with water. There are many drinks that are diuretics also. A diuretic is a substance that increases the amount of urine and salt eliminated from the body. Common diuretics are Beer, Coffee, Soda and any substance containing caffeine. Alcohol being the most powerful of these substances. If you are going to be drinking alcohol or normally consume a lot of caffeinated beverages you will want to drink additional water to replace the increased amount that will be lost.

For some of you water just may not cut it. You want something with flavor or a little more zip. You can try diluting your water with a little bit of juice. Make sure it is 100 percent juice. This will add a little taste and give just a little bit of natural sugar to give you a bit of a boost when you’re on the water. If you prefer to replace some electrolytes and want to stay away from the pure Poweraid or Gatoraid type drink, try diluting your water with one of the sports drinks you like.

For many of you that know me or have seen me you can testify that I practice what I preach. I drink at least a half a gallon of water everyday. I always have a container of water in my hand and normally when I have that morning cup of coffee I have an extra glass of water with it. I can testify that since I have been drinking these quantities of water my energy has increased and I have incurred fewer exercise related injuries. So put it in a sporty bottle, add a slice of lemon or add a slice a lime you can dress it up however you like just make sure you drink up!! You just may see me handing you a bottle of water at your next regatta. As always if you have any questions or comments feel free to email me at meka@sailfit.com.

Subscribe to our newsletter

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Proin porttitor nisl nec ex consectetur, quis ornare sem molestie. 

      ADDRESS

      2431 Estancia Blvd Ste A-2

      Clearwater, FL 33761

      PHONE

      +1 (727) 631 7005

      EMAIL

      meka@mekaautumn.com