WATER IS IMPORTANT PART 2

DAILY WATER NEEDS

To assess how much water we need on a daily basis, an estimate of output is required ( which can be very difficult)

Output water is lost from the body continually throughout the day, by breathing, sweating and excretion of wate.

Water output                                Volume (1)
Urine                                              1.20
Faaces                                            0.75
Skin evaporation                             0.40
Respiration                                     0.15
Total                                              2.50

INPUT
This is much more variable and difficult to estimate. Some of our water intake will come from the food we eat. Fruit and vegetables for example have a very high water content in addition to their other attributes. It ha been estimated that with a well balanced diet we can probably get as much as around 1-1.5 litres this way. This still leaves a water shortful that we need to make up on a daily basis.

A typical mixed diet in the uk that is low on fruit and vegetables, provides only about 0.3 litres. Water is also generated as a result of normal metabolism but this probably contributes only about another 0.3 litres. Water consumption therefore need to be at least 1.0-2.0 litres per day for normal sedentary adults.

Activity, even walking, will increase this water loss. An hour of exercise could be responsible for further 1-2 litres of water loss, depending on intensity and weather conditions. Very active people in hot, humid climates may have water needs as high as five litres per day.

By far the best fluid to drink is water itself, it is free and almost as good as very expensive sport drinks for hydration purposes. There are no advantage of bottled water as opposed to tap water, although some individuals claim superior taste, purity etc, for certain mineral and spring waters.

Is it possible to drink too much water?

Too much water is rarely a problem as the body simply excretes any excess. For someone running a marathon the toilet stop would certainly be an inconvenience, but not a threat to health. Large volumes of water in the stomach can make the individual feel bloated and nauseous, so it is preferable to consume little and often.

Although very uncommon, it is possible to drink too much water. The result is a condition called hyponatremia. Drinking a high volume of water over a short period of time (before the kidneys have time to filter out the excess) mean the sodium concentration in the blood can become very low. This condition may manifest itself in individuals performing endurance events, consuming large amounts of water and not replacing electrolytes, namely sodium. In the instance the following symptons may occur: headache, confusion, muscle spasms, weakness and nausea. In very severe cases, water can enter the cells causing them to swell-cerebral oedema.

Consequences Of Dehydration

The consequences of not having enough fluid can be serious. Fluid loss is measured as a percentage of body weight.

For example, if an 80kg person is 2% dehydrated they will have lost : 80 x 2% = 1.6kg of water. One litre of water weighs approximately 1kg. Hence, 1.6kg of water is equivalent to 1.6 litres.

• A loss of 3% body fluids results in a reduction in blood volume and blood flow, inefficient kidney function, a measurable reduction in exercise performances, and symptoms such as dry mouth, headache, etc.
• At 4% loss, the capacity for hard muscular work declines by some 20-30%.
• At 5% heat exhaustion will result to medical attention.
• At 7% dehydration functions become severely affected and the individual will begin to hallucinate.
• A 10% dehydration will lead to heat stroke, circulatory collapse and death. Clearly, the importance of water replacement cannot be over stated

So happy drinking water everyone :)

WATER IS IMPORTANT PART 1

Water is arguably the most important of all nutrients we need, not least because around 60-70% of our body is water. It serves many other vital functions in the body.

• Water provides the transportation system of the body, it moves everything, like nutrients, oxygen, vitamins and mineral to where they are needed and takes waste products to the excretory organs.
• Water plays a vital role in Tempreture regulation, again at a simple level. It distributes heat around the body from sites where it is produced, such as exercising muscle, to cooler places like the skin's surface.
• water is the environment in which every single chemical reaction that occurs in the body takes place. The water content of each individual cell and indeed the whole body needs to be kept constant between very narrow limits, so that metabolism and all the other body functions e.g digestion, remain efficiently. 

TO BE CONTINUED... 

Essential Fatty Acids

There are certain types of polyunsaturated fats that are essential to the human body. The term "essential" means that they cannot be manufactured in the body from other fats, they have to be provided in the diet. Essential fatty acids are precursors for an extremely important class of chemicals - prostaglandins. These essential fats are Omega 3 & Omega 6 fatty acids, or n-3 & n-6 fats. They should make up approximately 2% of our daily fat intake.

The role of these essentials fats are:

• Protection against heart disease ( control of blood pressure)
• Prevention of blood clots
• Beneficial effect on blood lipid profiles
• Reduction of inflammation in arthritis and asthma
• Enhanced transport of oxygen by red blood cells
• Enhance immune responsiveness
• Maintenance of the quality of membranes and therefore may present some protection against the ageing process

Where to gain these essential fats: oily fish, seeds and oils, flax seeds, pumpkin seeds, walnuts, rape seeds, soya beans, dark green vegetables, vegetable oils and polyunsaturated margarines.

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Recipe Modifications - how to make a little less fattening!

The ingredients and methods used to cook food have a direct impact on the fat content of the final piece. To keep the fat content low it is important to use low fat cooking methods such as baking,grilling and steaming as much as possible. The following are some healthier alternative options:

• Roasted potatoes can be prepared to be low in fat by first pre-boiling cut potatoes until partially dne. Next, put them in a bowl and drizzle a teaspoon or two of oil over the top. Mix so that all the potatoes are coated lightly with oil. Place in a pan that has just been wiped with oil. Cook on the top shelf of a very hot oven Oven chips are also cooked in the same way.
• If the recipe calls for sautéing, try sautéing in broth, wine or water rather than oil. If you must use oil, put the oil in a spray bottle and dispense it that way, or use n more than 1 tsp of oil in your pan. Alternatively, use a non - stick spray on the pan.
• Steam vegetables
• If the recipe calls for butter, lard or shortening, use vegetable margarine.
• If baking a cake try replacing half or all f the fat with a pureed fruit such as steward prunes or apple sauce. If you do this you can also decrease the sugar used
• If the recipe calls for whole milk or cream, use canned evaporated, skimmed or low fat milk.
• If the recipe calls for sour cream or double cream use plain low fat yoghurt or fromage frais. if it is to be heated, mix in one teaspoon of flour for each 240g used, to avoid separation.
• If the recipe calls for creamed cheese use half the amount called for or substitute it for a lower fat cheese. Try "quark" cheese instead of cream cheese.
• If the recipe calls for nuts use sparingly - limit to 1/4 or 1/2 cup per person.
• If the recipe calls for mayonnaise try using half the amount or less.
• Use a low fat yoghurt.
• If the recipe calls for flour, substitute half as whole wheat (wholemeal) flour but it is not suited for everything!
• If the recipe calls for salt, use half the amount or less.
• If you are making gravy or soups, refrigerate the stock and skim the fat off the top. 

I hope this helps a lot of you to tick with your new years resolutions! 

Meals eating out

Eating Out

An increasing number of meals and snacks are eaten outside the home.In today's soceity most people have to "eat on the run" at some point or another.Hence why it is important to understand how to make healthy choices when dining out, although it's ideal to try and follow the principle of healthy eating while out, it is not immoral to make a high fat food selection once in a while.

First consider the reason why you are eating out. Is this a one off occasion such as an anniversay or birthday or just a quick snack? Although a special occasion it should not signal that it's time to "pig out". It is important to keep things inprospective. Remember eating is often a very socialable event and you should'nt have to compromise this in order to eat healthily. As long as you are eating a balanced, low fat diet the majority of the time, then there is still room for the luxuries such as a big meal out.

FAST FOOD, TAKE AWAY AND FACTS

• Burgers tend to be lower in fat than chicken/fish sandwiches.
• Order burgers without special sauces and mayonnaise
• Adding cheese to salad/sandwiches increase the fat content significantly
• Try a side salad instead of chips
• Vegetarian pizza without cheese can be a good choice
• Salad bars may not be a good choice as they are full of mayonnaise, salad dressings and lots of cheese
• Fish and chips are probably among the highest fat food choices
• At Chinese restaurants avoid deep fried items such as spring rolls, fried noodles, crispy meats, sweet and sour items etc, duck, goose and other poultry with skin are all high in fat, as are food made with nuts, try ordering boiled rather than fried
• At Indian restaurants try avoiding items described as korma, crreamy sauces, coconut, fried or dipped in batter. tems such as tikka tondori, pillau rice and naan bread without butter on it would be lower fat choices

I hope everyone who asked for this kind of advice, find this useful, if there are any other questions in regards to food, do not hesitate to drop me an email on face2facefitness@hotmail.co.uk and ask away!

Happy New Year :)