Tag Archives: workoutwednesday

#WorkoutWednesday How Much Water To Drink While Working Out

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Staying hydrated while exercising is very important, especially during the hotter months when we tend to lose more water by sweating. The best way to hydrate our bodies is to drink water, as it helps to prevent dehydration.

While drinking water greatly benefits our bodies, consuming too much can have adverse effects, one of which is hyponatremia.  This condition occurs when the blood becomes excessively diluted from drinking too much water, dangerously reducing sodium levels in our bodies.  Hyponatremia can result in symptoms such as nausea, fatigue, headaches, and in severe but rare cases, death.  It is important to follow proper hydration guidelines to avoid these symptoms.

According to Harvard Health, four to six cups of fluid daily is generally recommended for most people to consume. While exercising, The American Council on Exercise recommends drinking:

  • Seventeen to 20 ounces of fluid, 2 to 3 hours before  working out
  • Another 8 ounces, 20 to 30 minutes before starting your workout
  • Seven to 10 ounces, every 10 to 20 minutes while exercising
  • Eight ounces post workout

General recommendations are based on weight and gender. They may vary with each individual. It is  also important to keep in mind, that individuals with certain health conditions such as kidney or liver disease may retain too much fluid and should consult their physician

If you are uncertain about how much water you should drink per day or while exercising, speak with your doctor.  He or she will be able to provide more specific guidelines.

To speak with a doctor at  Flushing Hospital Medical Center, please call 718-670-5486

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

#WorkoutWednesday – Exercises That Work The Entire Body

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It is recommended by the U.S. Department of Health that adults get 75 to 150 minutes of exercise each week; however, many do not have the luxury of time to work out frequently and some are confined to the office for eight hours or more each day.   Despite the limitations of a busy schedule, there are ways to fit exercise into your daily routine. Keep in mind that some exercise is better than none and that squeezing in a few minutes each day can be beneficial to your health.

Practical steps you can take in fitting daily exercise are to:

  • Wake up fifteen minutes earlier each day to work out.
  • Take 10 to 15 minutes away from time spent on the internet, connecting on social media or texting.
  • Work out while watching TV- you can simply jog or run in place.
  • Take the stairs at work instead of the elevator.
  • Sit up straight at your desk then contract and release your stomach muscles. This will give you a quick abdominal work out.
  • You can work your legs muscles by squeezing your thighs together or extending each leg in front of you for a few seconds on each side.
  • Go for a walk during your lunch break
  • Have fun. Dance to your favorite songs or play a fitness video game.

Exercise is essential to your health. Although your schedule may be hectic, try to find the time for a few minutes of physical activity into your daily routine.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.