Image result for water

Water makes up around 66% of your body weight, and a man can’t get by without it for more than a couple of days. Each organ, tissue, and cell in the body rely on upon water.

  • Balances out the body liquids.
  • Keeps up the temperature of the body.
  • Lubricates the eyes as well as the joints.
  • Ensures your tissues and spinal line.
  • Helps your body get rid of the accumulated poisons.
  • Helps assimilation.
  • Controls calorie admission.
  • Keeps your skin looking great and young.

Without water, your body would quit working appropriately. To remain hydrated, drink liquids and eat nourishment’s rich in liquids.

On occasion, your body may lose liquids more than expected. This can happen because of physical action, sweating, diabetes, vomiting or diarrhea.

This causes an electrolyte irregularity in your body, which leads to dehydration.

Many individuals are ignorant when their body needs water. Understanding the indications of lack of hydration is crucial for your overall health.

Here are some cautioning signs that show your body needs water.


Feeling lightheaded and having headaches are signs that your body needs water. When your body’s hydration levels drop, it prompts to a lessened measure of liquid encompassing your mind, which shields it from gentle knocks and development.

This is the cause of headaches. Moreover, the stream of oxygen and blood to the mind is reduced as a result of dehydration.

One report highlights the conceivable triggers of headaches and migraines, and lack of hydration is one of them.

When you’re having a headache, rather than going after a pill, drink a glass of water. If the cause is dehydration, the pain will stop.


As the human mind is comprised of around 90% water, it certainly gives hints when is dried out. The absence of it in the mind can influence your mood and memory.

Lack of hydration can also cause difficulty in focusing, forgetting things easily and troubles in communication.

In a recent report, analysts found that mild dehydration makes people get worse results on psychological assignments and have trouble when deciding. Those people also experienced anxiety and fatigue.


Having a bad breath is another sign that your body needs water. Because of the absence of water, your body creates less spit, which contains antibacterial properties. This prompts to having bacteria in the mouth, bringing about bad breath.

Alongside terrible breath, you can have a dry mouth. Water works like an ointment, which keeps the bodily fluid films moist, therefore forestalling dry mouth.


Water greases up the stomach related framework and keeps the stomach related tract clean. This helps in the prevention of constipation.

Besides, when you lose a lot of liquids because of vomiting or diarrhea, the stool can become harder and you can be constipated. The absence of water in the body can even bring about acid reflux and heartburn.

A recent report says that fluid restriction and loss can cause constipation. Therefore, it is of high importance to keep yourself hydrated.


Whenever you have sudden cravings, drink a glass of water before eating something. Whenever dried out, your body sends false flags that you are hungry, when really you are thirsty.

Longing for a salty treat can be because of loss of liquids and electrolytes in the body. Have a sports drink that contains sodium, or make lemon water by blending the juice of 1 lemon in a glass of water alongside 1 tsp. of salt.

A few people encounter desires for something sweet. This happens when your body encounters trouble with glycogen creation. For this situation, settle on natural products like papaya, watermelon, or berries.


When you are not utilizing the restroom at regular intervals, your body is likely liquid deficient. A sound measure of water admission results in urinating 4-7 times each day. As your body discharges poisons through pee, not urinating at normal interims can be dangerous.

Additionally, watch out for the shade of your pee. It is a vital pointer of your hydration level. Clear or light-hued pee demonstrates a very much hydrated body, while golden hued pee shows concentrated pee and is generally a sign that your body needs water.


When you are feeling lethargic and exhausted, it can be because of dehydration. The absence of water causes low circulatory strain and insufficient oxygen supply all through the body. The absence of oxygen causes lethargy and a lazy feeling.

Moreover, when you are dried out, your body needs to work harder to guarantee a proper blood course, transporting supplements.

Remaining hydrated is one of the simplest approaches to remain invigorated, so keep your water bottle always near you.


Water is an imperative segment of solid joints and ligament because they contain around 80% of it. At the point when your body needs water, your bones begin pounding against each other, creating torment in the joints.

At the point when your body is hydrated, your joints can deal with sudden developments, for example, running, or jumping.

Moreover, depletion of liquids through sweat can make muscles contract, prompting to spasms.


Another sign that your body needs water is dry skin. The skin is the body’s biggest organ, and it requires a decent measure of liquids to stay in great condition.

A low level causes less sweating, which implies the body is not ready to wash away overabundance of oil aggregated on the skin for the duration of the day. Moreover, as water flushes poisons from the body, lack of hydration builds the danger of skin breakouts, dermatitis, and psoriasis.

Another undeniable indication of lack of hydration is chapped dry lips.

Henceforth, alongside using a moisturizer for your skin, ensure you are hydrating your skin from the back to front by drinking water.


Being dehydrated will cause lessening in plasma volume. This influences blood course and expands your heart rate.

Specialists found that the heart rate changes a normal of three pulsates every moment for each 1% change in body weight coming from dehydration.

Besides, lack of hydration causes changes in electrolytes display in your body, prompting to low circulatory strain. Because of additional weight on your body, heart palpitations turn out to be faster. This can cause panic or anxiety.

When you feel your heart thumping speedier, take a stab at tasting water gradually to check whether you will feel better. If the issue continues, counsel your specialist.

How to Prevent Dehydration:

  • Drink a lot of water and different liquids consistently.
  • Start your day with a glass of water (room temperature) and drink one full glass before each meal.
  • If you are occupied and regularly neglect to drink water, set a suggestion to drink a glass of it a couple of times each day.
  • Always carry a bottle of water, regardless of where you are going.
  • Along with water, begin including liquids-rich foods in your eating routine.
  • Avoid drinks, for example, liquor, caffeinated beverages and others that contain caffeine.
  • When experiencing a fever, diarrhea or vomiting, drink more liquids.

Consult your specialist if you are experiencing a rapid or weak pulse, you feel dizzy or extremely thirsty.


Featured Body Part: Core

By ATI Physical Therapy

Featured Body Part: Core

Your ‘core’ is a complex series of muscles, extending far beyond your abs, including everything besides your arms and legs. It is incorporated in almost every movement of the human body. The core is comprised of several muscle groups including the local muscles (lumbar multifidus & transverse abdominis), global muscles (erector spinae, quadratus lumborum, external and internal oblique abdominis, rectus abdominis), and other muscle groups such as the psoas major, pelvic floor musculature and the diaphragm. Specifically, the transverse abdominis performs an anticipatory contraction prior to extremity movement in order to contribute to core stabilization.

The function of the core is to stabilize the spine from potentially harmful forces and to create and transfer forces through the body. Think of your core like the foundation of a house. A nice strong foundation lets you build a stable house. A nice strong core lets you absorb and create forces for meaningful movement. Poor core strength can contribute to injuries ranging from your ankle all the way up to your hips, back, shoulders, and neck.

Signs of a Weak Core
These common symptoms can be signs that you have a weak core:

  • Lower Back Pain – Since the core is incorporated in almost every movement of the human body, muscular weakness can be a sign of a weak core.
  • Poor Posture – The core muscles hold your spine and pelvis in place. If these muscles are weak, your body will be unstable, causing an inability to stand up straight or sit properly.
  • Bad Balance – Since your core muscles stabilize your entire body, a weak core will affect your ability to balance.
  • General Weakness – Since the core is incorporated in almost every movement of the human body, muscular weakness can be a sign of a weak core.
  • Inability to Hollow Your Stomach – The inability to hollow your stomach is another potential sign of core weakness. Can you do it? Take a natural breath and pully your bellybutton toward your spine. Hold this position for a count of 10 and then release. If you were unable to hold this position for the full count, you may have a weak core.

Injury Prevention
John Duncombe, PT, DPT, OCS, CIMT, CSCS, GCS, gives us some tips to help prevent core weakness and injury:

  • Warm Up – Perform at least 5 minutes of cardiovascular activity or dynamic total body warm up activity prior to initiating core exercises. Dynamic total body warm up activities may include jumping rope, jumping jacks, dynamic squats and lunges, inchworms, walking knees to chest, hip rotations, and gluteal kicks. See a trained ATI clinician for assistance with these exercises if needed.
  • Stay Tall – Make sure to try to keep your chest up, shoulders stacked on top of your hips, and stomach muscles turned ‘On’ as often as possible. No matter the activity, sitting/standing/walking, this position helps to alleviate unneeded stress to your spine and specifically your lower back.
  • Isometrics – Stronger muscles provide greater stability to the spine to help establish and maintain proper body mechanics during prolonged activities and lifting. Common examples include various plank positions, the Pallof Press, and abdominal bracing.
  • Active Range of Motion – Maintaining good flexibility in your hips (primarily your hamstrings, hip flexors, and piriformis) as well as your lower back will allow for your pelvis and lumbar spine to move freely during your day.

John Duncombe, PT, DPT, OCS, CIMT, CSCS, GCS, also gives us some tips to help rehabilitate the core:

  • A Strong Trunk Leads to a Healthy Spine – Work on strengthening both the local and global muscles (see above for which ones these are) to help maintain proper body positions as you move throughout your day.
  • Be Balanced – Work on dynamic flexibility exercises for your Hips and Shoulders. Lacking mobility in your extremities will put more stress on your trunk to complete dynamic movements and lifts while at home or work.
  • Suck in the Gut – Sitting/standing tall and slightly sucking in your lower abdominals (just below your belt or waistline) towards your spine will activate not only your inner core, but all necessary trunk muscles for optimal functional movements.
  • Check your Chair – Many of us sit for the majority of our day. In our car to/from work, while at work, relaxing at home, etc. Make sure your spine is upright and you have good support for your back. Consider a small pillow or rolled up towel in the small of your back to remind you to not slouch and stress your lower back.

When weighing your treatment options for injury rehabilitation, consider physical therapy. Physical therapy offers a wide variety of treatment options including strengthening, stretching, and sustainable home exercise programs. Stop in or call any ATI location for a complimentary injury screen or to learn more about how physical therapy can help you overcome your pain.

Work with ATI to get to the core of your issues!

Fitness Training On-demand: Convenience and Value for the Consumer

It’s no surprise that the same technology that brings us family face time and bu

siness meetings from remote locations has entered the world of fitness. We’ve been using exercise apps for years, and personal trainers can book sessions online through a variety of programs. Taking the next step to actually training through cyber-space is the most logical progression.

The virtual gym is a win-win for both trainers and clients; the biggest selling points being convenience and cost effectiveness. For the individual with a busy schedule, it is no longer necessary to make the time to travel to a gym. Young mothers can even meet their trainer while their babies are down for a nap. Per-session costs are usually less than the standard one-on-one charge, and no gym membership is required. In addition, most exercise modalities are offered, including yoga, Pilates, and even group classes. Online training is often considered a significant improvement over video workouts, because the instructor is live and can personalize your routine as you go.

There is a growing marketplace for virtual training, sometimes called “Skyper-cize.” Consumers can access workouts via YouTube, Google+, or any video conferencing application such as FaceTime. Companies like Gymgo, Virtufit, and Premier Fitness offer pre-vetted trainers and special packages to those who are looking to try an online trainer but don’t know where to start. The wide selection of trainers available online provides a greater range of choices and available times. Many private trainers also are adding online training to their business practices. Online training allows business to be dictated by fitness rather than the other way around.

Of course, nothing is perfect, and for all its value there are still drawbacks to virtual training. Attention to detail will lessen in comparison to a face-to-face session, and a certain level of user ability is desired and often assumed. For instance, beginning exercisers and persons with balance issues or in rehabilitation from an injury would likely not be good candidates for virtual training. Clients also need to be aware of false promises! Be sure that the trainer is truly qualified; look for trainers with a certification from an accredited organization. Find out specifically what you will be getting for your money, and request a virtual interview before making a purchase.

Virtual training is certainly the wave of the future, from group classes to one-on-one coaching and exercise, and like any new direction there are great benefits and some risks. Be open to the possibilities for your health and wellness while being mindful of potential hazards.

American College of Sports Medicine

Why Am I Not Getting Leaner?

“I religiously track my food and exercise. I’m eating 1,300 calories (the number my tracker told me to eat if I want to lose 2 pounds a week). I’ve been following a strict diet and the scale hasn’t budged. My friends tell me I am eating too little. I think I must be eating too much because I am not losing weight. I feel so confused… What am I doing wrong?”

I often hear this complaint from weight-conscious people who don’t know if they are eating too much or too little. They believe fat loss is mathematical. Exercising to burn 500 calories more or eating 500 calories less per day will result in losing 1 pound (3,500 calories) of fat per week, correct? Not always. Weight reduction is not as mathematical as we would like it to be.

Is It a Diet or a Famine?
If you are already exercising like crazy and are eating far less than you deserve—but the scale doesn’t budge—you might wonder if something is wrong with your metabolism. Are you eating the wrong kinds of foods? What’s going on?

When athletes have excess body fat to lose, they tend to lose it relatively easily. But when they get close to their race- and/ or dream-weight, fat loss can slow to a crawl. That’s when frustration sets in. You might think reducing your calorie intake even more would be a good idea. No. You would deprive your body of too many nutrients, to say nothing of decreasing your energy to perform well.

When you significantly restrict calories, your brain perceives the lack of food as a famine. Doing extra exercise makes the situation worse, especially when your body is at a low weight. With no excess fat to lose, your body conserves energy and maintains weight at a calorie intake that historically would have resulted in fat loss.

Nature protects the body from losing weight during a (perceived) famine by slowing your calorie-burn: The heart rate slows (not due to fitness but rather to lack of fuel). Blood flow to extremities slows to keep your organs warm. Your hands and feet feel cold all the time. The stomach/intestinal tract slows; constipation can become an issue. The hormonal system reverts to preadolescence. Women produce less estrogen and stop having regular menstrual periods. Men produce less testosterone. You feel excessively tired. You can muster up energy to exercise, but then are droopy the rest of the day. Fatigue becomes your middle name.

The Role of Genetics
When an athlete complains about lack of fat loss despite rigid food restriction, one of my first questions is “How do you look compared to others in your genetic family? Are you leaner—or far leaner—than they are?” The standard response is “far leaner.” Remember, the apple doesn’t fall too far from the tree. Nature’s blueprint for your body might differ from your dream physique.

Pay attention to what others say about your body. If your mom or partner says you are too thin, listen up and stop striving to be leaner yet. Rather than struggle to lose those last few pounds, gently accept your physique and be grateful for what your body does for you. It is strong, healthy, powerful, and able to do what you ask it to do (run a marathon, raise a family, train for and complete an Ironman, bike 100 miles, etc.). It is a resilient vehicle that carries you through each day. It’s good enough. Hopefully, you will not have to experience a broken leg or be diagnosed with cancer before you learn to be grateful for your body and how it allows you to walk, run and live an active lifestyle—regardless of your size or shape.

Eat More, Get Fat? 
You can stop the diet/famine by eating more; you will not instantly get fat. Rather, your metabolism will quickly return to normal. If your body is too thin, it will strive to restore itself to a genetic weight. This is why athletes can have a hard time staying at their “racing weights.” Being too thin is very hard to maintain.

If you believe you still have excess flab to lose, yet the scale doesn’t budge despite your strict diet, what can you do? I generally recommend eating more and exercising less. To the shock of many of my calorie-deprived clients, this tends to work better than exercising more and eating less. Sounds counter intuitive. How can that be true?

Think of your body as being a campfire. When it has three logs to burn, it generates a lot of heat. When it has just one log, it produces just a small flame. The same is true of your body; the more fuel it has, the more calories you will burn.

While adding calories, focus on the benefits: how much better you feel, the power in your workouts, your happier mood and better quality of life. If you don’t trust your body and are fearful that eating more will result in your regaining the weight you worked so hard to lose, get help. A sports dietitian can guide you through this process. Use the referral network at SCANdpg.org to find your local expert.

Are Fitness Trackers Helpful? 

Fitness trackers offer information that is interesting but not precise. Something strapped on your wrist can sort of measure what your legs are doing, but many variables impact accuracy. For example, pushing a baby jogger with straight arms gives a different step count than if you were to run with freely swinging arms1.

As for energy expenditure, note that some of the calories reported as being burned during your workout include calories you would have burned in that hour regardless of exercise. Knowing calories burned can be dangerous. “Oh, I just burned 500 calories, so now I deserve to eat ice cream!!!” Tracking might not enhance fat loss2.

Your body is your best calorie counter. Instead of tracking calories to determine if you have eaten the correct amount, try listening to your body. Before you eat, ask yourself “Am I eating because my body needs fuel—or because I am bored, lonely, or stressed? Am I stopping eating because I am satisfied, or just because I think I should?” By eating mindfully, you will not overeat nor under eat. You’ll simply relearn skills from childhood when you ate when you were hungry, stopped when you were content, maintained a good weight, and never ran out of energy. Life is better when you are free from being in food jail.

About the Author 
Sports nutritionist Nancy Clark, M.S., R.D., CSSD, has a private practice in the Boston-area (Newton; 617-795-1875), where she helps both fitness exercisers and competitive athletes create winning food plans. Her best-selling Sports Nutrition Guidebook, and food guides for marathoners, cyclists and soccer are available at nancyclarkrd.com. For her online sports nutrition workshop, co-presented with exercise physiologist John Ivy, see www.NutritionSportsExerciseCEUs.com.

American College of Sports Medicine