So you THINK you drink enough water huh?

75% of Americans are chronically dehydrated. It is probably that similar percentages apply to 90% of the world population.

In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

Even mild dehydration will slow down one's metabolism down as much as 3%...contributing to weight gain, trouble sleeping, poor complexion, hair & nails, dark urine, flushed skin,

One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

Lack of water is the #1 trigger of daytime fatigue.

Research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%.It can slash the risk of breast cancer by 79%, and reduce the risk of developing bladder cancer by 50%

If the dehydration is allowed to continue unabated, when the total fluid loss reaches 5% the following effect of dehydration are normally experienced (at rest or during exercise) and are dangerous:

• Increased heart rate
• Increased respiration
• Decreased sweating
• Decreased urination
• Increased body temperature
• Extreme fatigue
• Muscle cramps
• Headaches
• Nausea
• Tingling of the limbs

Bottom line = DRINK MORE WATER! 75% of your body weight converted into ounces is adequate and what is needed for individual water needs. (While "guidelines" are great, but 90 pound people and 200 pound people have different NEEDS!) So, at my weight of 142, I need at least 106 ounces of water a day!

There are 128 ounces in a gallon of water.

BOTTOMS UP!

Sodium- the weight loss devil...

Based on a 2000 Calorie Intake; for Adults and Children 4 or More Years of Age, no more than 2400 mg of sodium are recommended. (This is for sustaining where you are, if no weight loss is desired!) Did you know that the sodium in: Canned and dehydrated soups (1 cup) = 603-1300 mg Canned and frozen entrees (8 ounce = 800-1400 mg Hot dogs (each) = 400-550 mg Soy Sauce (per Tbsp.) = 1350 mg Salt/seasoned salt (per tsp.) = 2200/1300 mg Pizza (1 small slice) or burrito (each) = 1000-1500 mg As you can see, it is so easy for the average person to eat (or worse; feed their children) a lot more than the RDA of sodium without even realizing it. Look for labels that say "low sodium" or "no salt added" when grocery shopping. This tiny devil can wreak havoc on a plan to lose weight! "Too much sodium can cause swelling or bloating of the extremities. This is primarily because the kidneys are responsible for eliminating salt from the body, and if there is too much salt, the kidneys cannot eliminate it fast enough and you will get fluid retention. The fluid retention is also capable of building around the heart. This will cause the heart to not be able to beat and function properly, which can cause high blood pressure, congestive heart failure or even strokes and heart attacks." (Richmond) Read more: Adverse Effects of High Sodium Intake | eHow.com http://www.ehow.com/about_5166896_adverse-effects-high-sodium-intake.html#ixzz1HchP66fb references: http://www.thecaregroup.com/Education/Education%20CD/PDF%20Files/Average%20Sodium%20Content%20of%20Foods.pdf http://www.ehow.com/about_5166896_adverse-effects-high-sodium-intake.html

Benefits of Water Aerobics

To burn fat and reshape your body, you can’t beat cardiovascular exercise. Getting your heart pumping and boosting your metabolism is what cardio does best, and it’s the only surefire way to lose weight and get rid of fat.

Not everything is equal in life, so doing cardiovascular activities that burn more calories can speed up fat loss while reshaping the body, and that makes them good choices for people who are serious about losing weight and improving aerobic capacity.

Swimming and Water Aerobics

Swimming should be the king of all workouts for its user-friendly status and low stress on the body. If you fit in three 45-minute swimming workouts every week, you will see major changes in your body in just two to three weeks. Your body becomes buoyant in the water, meaning that it is supported by the water and does not have to depend on the muscles nearly as much.

If you just stand still in the pool, your muscles will have very little to do, but when you start swimming at a brisk pace your muscles become involved with pushing your body through the water – not an easy task. That’s why swimming burns so many calories; the muscles work almost twice as hard as in land workouts and torch up to three times as many calories.

Challenge yourself by swimming one lap breaststroke, one lap backstroke, and still another lap butterfly. Freestyle is good but you burn far more calories when you mix it up and challenge the body to respond. Water aerobics offer the same support as swimming but instead of propelling your body from one end of the pool to another you stand in place in the water and use the water’s resistance to build muscle and burn calories.

Water aerobics frequently use accessories for strengthening workouts but if you don’t have any, don’t worry! Just go to your pool and perform the same toning exercises that you would do in the gym. Squats, lunges, leg lifts – when done under water, these movements become more challenging and require muscles to work harder, resulting in a higher calorie expenditure. The best part is that the support of the water cuts the stress on joints and can help people with arthritis and other joint disorders to get exercise back in their lives.

Why Is Posture So Important?

WHY IS POSTURE IMPORTANT?

SPECIFIC EFFECTS OF POOR POSTURE

The human spine is a constructed of 26 vertebrae. There are 7 neck vertebrae (cervical) 12 in the mid back (thoracic or sometimes called dorsal) 5 in the lower back (lumbar) and the sacrum (1) and coccyx (1). In good posture the vertebrae support themselves - one on top of the other - in perfect alignment. Each bone gives support to and receives support from their respective neighbors.

Misalignments occur through injury, trauma, disease and faulty posture due to misuse.

At each segment of the spine delicate nerves emerge from the spinal cord transferring impulses to and from organs, glands, muscles, cells etc.. This information highway supplies the brain with vital information necessary to make decisions. It may decide if it needs to alter its' homeostatic balance - or whether to run for the bus or to wait for the next one!

The brain then may decide to adjust and modulate certain processes. Without this information a breakdown in communication between brain and body-parts results in a gradual breakdown in health.

Misalignment (sometimes through bad posture) of each segment of the spine may result in a certain effect. Based on your current symptoms the following chart may help you identify which spinal segment is mal-adjusted or undergoing stress.

C1	Blood to head, pituitary, scalp, bones of the face, brain, inner ear, sympathetic nervous system	Headaches, migraines, nervousness, insomnia, high blood pressure, amnesia, dizziness, chronic tiredness
C2	Eyes, optic nerves, auditory nerves, sinuses, mastoid bones, tongue, forehead	Sinus trouble, allergies, crossed eyes, deafness, eye troubles, earache, fainting spells, certain cases of blindness
C3	Cheeks, outer ear, facial bones, teeth, tri-facial nerve	Neuralgia, neuritis, acne or pimples, eczema, nausea
C4	Nose, lips, mouth, eustachian tube	Hay fever, catarrh, hearing loss, adenoids
C5	Vocal cords, neck glands, pharynx	Laryngitis, hoarseness, throat congestion, sore throat
C6	Neck muscles, shoulders, tonsils	Stiff neck, pain in upper arm, tonsillitis, croup, whooping cough
C7	Thyroid gland, shoulder or elbow bursae	Bursitis, colds, thyroid conditions, arm pains
T1	Arms, hands, wrist, fingers, oesophagus	Asthma, cough, difficult breathing, shortness of breath, pain in lower arms and hands
T2	Heart including its' valves and covering, coronary arteries	Functional heart conditions, chest pains, pain and numbness in arms
T3	Lungs, bronchial tubes, pleura, chest, breast	Bronchitis, pleurisy, pneumonia, congestion, influenza
T4	Gall bladder, common duct	Gall bladder conditions, jaundice, shingles
T5	Liver, solar plexus	Low blood pressure, anemia, poor circulation, fevers
T6	Stomach	Stomach troubles including indigestion, heartburn, dyspepsia
T7	Pancreas, duodenum	Ulcers, gastritis
T8	Spleen	Lowered resistance
T9	Adrenal & supra-renal glands	Allergies, hives
T10	Kidneys	Kidney problems, chronic tiredness, nephritis
T11	Kidneys, ureters	Skin conditions, acne, pimples, eczema, boils
T12	Small intestines	Rheumatism, gas pains, circulation to ovaries and testes
L1	Large intestines	Constipation, colitis, diarrhea, some ruptures or hernias
L2	Appendix, abdomen, upper leg	Cramps, acidosis, varicose veins, diarrhea
L3	Sex organs, uterus, bladder, knees	Bladder trouble, irregular menses, miscarriages, bed wetting, impotence, knee pain
L4	Prostate, lower back muscles, sciatic nerve	Sciatica, lumbago, backache, painful or too frequent urination
L5	Lower legs, ankles, feet	Poor circulation to legs, swollen ankles, weak ankles, cold feet, leg cramps
Sacrum	Hip bones, buttocks	Sacro-illiac pain, spinal curvatures
Coccyx	Rectum, anus	Hemmorrhoids, pruritis (itching), pain on tailbone when sitting

During the day, a person flexes their spine on average between 1,500 and 4,000 times per day while extending their spine, at best by less than half of that. This imbalance in motion, over time, develops an increased kyphotic posture (rounded back), off-centered joint positions and asymmetrical musculature. These effects are often neglected because, as the saying goes "out of sight... out of mind." This usually continues until a person has their "Ouch, that hurts" moment. Have you had yours? The good news is that posture can be corrected in mild to moderate cases and aided in severe cases with proper positioning to recreate a balanced torso.

How Do I Know If My Body Pain Is Because Of Poor Posture?

You may be at risk of suffering the effects of poor posture. Over 50% of all common aches and pains above the chest are related to poor posture. Check with a qualified American Family Fitness Personal Trainer for proper testing. Here are some common painful manifestations of poor posture.

• Aches and pains in the upper torso, neck and shoulders
• Headaches
• Pinching pain in front of shoulders
• Sharp pain in ribs or back

THE MAJOR EFFECTS OF POOR POSTURE

Headache including migraine Neck and shoulder pain Upper back pain Respiratory problems Lower back pain Hip, knee, foot & ankle pain Unexplained "zinging" or shooting pains in the arms or legs

For those of us whose job requires a large amount of computer work, effective ergonomics can be the key to keep our bodies healthy and pain-free. While posture plays a large role in how the body feels after a long day at the office, placing equipment and seating at the proper angles can help us naturally align in a more efficient and beneficial way for maximum comfort and stamina at the workplace.

Posture & Positioning

1. The first step to better posture at a desk is to adjust your chair to the right height for computer work. (If you work at a standing workstation, skip directly to the next step.) Your feet should be flat on the floor, your thighs parallel to the ground, knees forming a 90 degree angle.

2. Next, arrange your computer. Your eyes should be level with the top of your monitor. Tilt the monitor at an angle of approximately 15 degrees for an optimal neck position that will not strain your spine. For the sake of your eyes, be sure that you are sitting far enough from the screen so that there is at least 20 inches of space between your face and the monitor.

3. Pull the keyboard tray out towards you, level with the height of your elbows when your arms hang loose at your side. In order to protect your elbows and shoulders, make certain never to reach forward to type. Maintain a right angle in the elbow joint. (If your desk does not have a separate keyboard tray, raise your chair and place feet flat on a small footrest or stool to maintain the joint angles described in Step 1.)

RECOMMENDATIONS

FOR COMPUTER POSTURE

For Your Back...

· If you are prone to lower back pain, you may find that a firm cushion placed in the small of the back gives you the support you need.

· Try placing a wedge-shaped block under your feet to tilt your toes slightly upwards.

For Your Wrists...

· When using the mouse, move from the shoulder rather than the wrist.

· Avoid wrist pads that create a bend in the wrist.

· Keep wrists flat, forearms stiff and parallel to the floor.

· Use reinforced wrist braces if you have need.

Use of Movement

Take breaks and get moving, take time to stretch your limbs, rotating each joint slowly, several times in both directions. Do not ignore your sore spots, but rather, pay special attention to them. Over all, be gracious to your body. Preventing an injury is far easier than healing after one.

Driving posture :

1. Sit with the back firmly against the seat for proper back support.

2. The seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching.

3. The headrest should support the middle of the head to keep it upright. Tilt the headrest forward if possible to make sure that the head-to-headrest distance is not more than four inches.

Remember, your posture will affect every aspect of your life: your health, your fitness goals, and your overall energy levels and wellness!