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Dehydration Symptoms: Not Drinking Enough Water?

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adidas Runtastic Blog: Running, Fitness & Health


More than 50% of the human body is water. Are you drinking enough water? On average, you should drink between 1.5 and 2 liters a day. You can find out how much water you need with this calculator:

Experts recommend that you drink regularly throughout the day to avoid feeling thirsty. If you feel thirsty, this means that your body is already a little dehydrated. Older people can quickly become dehydrated, because they lose the feeling of being thirsty. Children should also be reminded to drink water regularly.

The best thirst quenchers are:

  • tap water
  • (still) mineral water
  • unsweetened herbal teas

Can of water with mint and lemon

These are the 9 dehydration symptoms:

1. Thirst the classic sign

Thirst is your body’s way of sending an alarm signal. Apparently, it hasn’t been “watered” in time and is now in urgent need of hydration.

 2. Headaches

When we get a headache, we often take a painkiller right away. Frequently, however, it is simply dehydration because the blood is no longer thinned enough and thus less oxygen is transported to the brain. A big glass of water or a hot cup of herbal tea is more natural and better than pills.

Our tip:

Do you forget to drink? Always have a pitcher of water on your desk, set an alarm on your phone or download apps that remind you to drink a sip of water regularly.

3. Trouble concentrating

Our brain is three-fourths water. Without the necessary fluids, we have difficulties concentrating.

4. Dark urine

Dehydration is also noticeable in the urine. Not drinking enough water changes the color of your urine. The problem is not that it is diluted, but rather concentrated. This is why the color changes from straw yellow to deep amber. You’ll know you’re drinking enough water when your urine is almost clear.

5. Dry skin

If your body receives too little water, this can also be seen in your skin. The available fluids are used to supply the vital organs first, the skin must wait its turn and this is why it can turn dry and flaky.

6. Constipation

If you have trouble moving your bowels, this can also be a dehydration symptom. The volume of your stool decreases and the stool turns hard – this leads to constipation. Especially when eating fiber-rich foods (like whole-grain products), you should drink plenty of liquids. As the fiber absorbs the liquid, it swells up, making the stool looser and softer. It also promotes bowel function.

7. Dizziness

The main cause of dizziness is low blood pressure. This can result, among other things, from a lack of hydration. The blood can no longer be thinned properly and is pumped more slowly through the body.

8. Fatigue

Dehydration leads the body to shut down the metabolism and this makes us sleepy.

Woman is sleepy and lays in bed

9. Muscle cramps

Muscle cramps are caused by electrolyte imbalances. Of particular importance here are magnesium and sodium chloride. If we sweat more and do not drink enough fluids (incl. electrolytes), we tend to get cramps.

Did you just finish a tough workout?

When you really push yourself in a workout (>1 hour) and sweat profusely, you lose valuable minerals your body needs. Replenish these lost fluids and minerals with homemade sports drinks

TAKEAWAY

Don’t underestimate dehydration symptoms. If you’ve noticed any of the signs of dehydration mentioned above, you should replenish lost fluids as quickly as possible. The healthiest way to avoid developing problems is to keep sipping water throughout the day.

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What It Took for This Obese Doctor to Take His Own Health Advice

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What It Took for This Obese Doctor to Take His Own Health Advice



Kevin turned to food for comfort as he dealt with the death of his father. He chose a healthier path when his sister was diagnosed with cancer.

The post What It Took for This Obese Doctor to Take His Own Health Advice appeared first on MyFitnessPal Blog.

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Chipotle Black Bean Burgers With Avocado Salsa

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Chipotle Black Bean Burgers With Avocado Salsa



Chipotle Black Bean Burgers With Avocado Salsa

Easy veggie burgers with a delicious hint of smoky spice. Greek yogurt boosts protein to 10g, but add a fried egg for more!

The post Chipotle Black Bean Burgers With Avocado Salsa appeared first on MyFitnessPal Blog.

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Magnesium for Athletes – Get the Facts

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adidas Runtastic Blog: Running, Fitness & Health


Magnesium is probably one of the first minerals that comes to mind when you think of fitness. But, hardly anyone knows how essential magnesium truly is and how it can improve your physical performance. We have the facts for you!

Magnesium performs numerous functions

Magnesium is a vital mineral: it is present in nearly every cell of your body. Approximately 30% of the magnesium in your body is stored in the muscles. The mineral performs numerous functions: it is needed for aerobic (= with oxygen) and anaerobic (= without oxygen) energy production. Magnesium is also required to form endogenous protein (protein of body origin, rather than dietary origin) and plays an important role in muscle contraction and relaxation. The mineral is also essential to the formation of bone and teeth. In addition, it is involved in the activation of hundreds of enzymes.

How important is magnesium for athletes?

Studies show that the more active you are, the more magnesium you need.(1) Scientists have linked a high level of magnesium in blood to improved muscle performance, such as greater leg strength. This means that you can improve your performance by ensuring an adequate supply of this important mineral. What happens in your body? According to studies, magnesium appears to lower lactate levels in your blood.(2) Lactate (lactic acid) is a metabolite that is primarily produced by intense physical exercise. If it builds up, it can limit muscle performance and you will fatigue faster. Plus, exercising without sufficient magnesium will lead to increased oxygen consumption and heart rate. The mineral also plays a major role in strengthening your immune system. It works similar to an antioxidant by strengthening your defenses and protecting you from diseases.

magnesium for athletes

Increased magnesium intake can be helpful

According to the US National Institutes of Health (NIH), healthy adult females should get 310-320 mg per day and healthy adult males 400-420 mg per day.(3) A balanced diet is usually enough to satisfy this daily requirement. But, if you like to exercise or work a physically demanding job, your diet probably won’t cover your daily needs because you can lose a lot of magnesium through sweat. This loss has to be replaced, but the amount of magnesium required varies depending on the individual and should be discussed with a sports physician.

You also need to consume more magnesium in the case of stress.(4)

How can I tell if I’m getting enough magnesium?

Pay attention to Magnesium Deficiency Symptoms

  • Leg cramps
  • Dizziness
  • Digestive problems
  • Fatigue
  • Abnormal heart rhythm
  • Headaches

Consult your doctor if you experience the magnesium deficiency symptoms listed above.

Top 9 Magnesium Rich Foods

The general rule is that getting nutrients through your food is the healthier option – as opposed to taking dietary supplements. The same holds true when it comes to magnesium for athletes. A balanced diet gives us (almost) all the nutrients we need. So which foods are highest in magnesium? Here are the 11 best sources of magnesium:

  • Sunflower seeds (395 mg/100 g)
  • Pumpkin seeds (402 mg/100 g)
  • Sesame (347 mg/100 g)
  • Flax seeds (350 mg/100 g)
  • Cashews (270 mg/100 g)
  • White kidney beans (140 mg/100 g)
  • Chickpeas (115 mg/100 g)
  • Oats (139 mg/100 g)
  • Swiss chard (81 mg/100 g)

oatmeal with blueberries and almonds

Good to know:

Mineral water also contains varying amounts of magnesium. You can find the nutrition facts on the label of the bottle.

Magnesium Supplements – Good or Bad?

If your doctor recommends magnesium supplements to treat a magnesium deficiency, it’s important to be careful about the dosage. You shouldn’t take more than 250 mg of supplemental magnesium per day.(5) Magnesium can act as a natural laxative; if you take too much, it may cause diarrhea.

Takeaway:

The more you workout, the more magnesium you need in your diet. Don’t underestimate the importance of magnesium for athletes and focus on meeting your daily requirements with a balanced healthy diet including magnesium rich foods. If you do experience magnesium deficiency symptoms, consult your doctor. Supplements could be a helpful solution. Keep in mind: if you are preparing for a race or competition, make sure to start integrating the supplements into your diet several weeks beforehand to give your body time to adjust.

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