Water is the body’s friend, especially when it comes to athletic performance. Most of you are aware that dehydration decreases performance during endurance exercises such as soccer, basketball and marathons. However, a study from Chicago State University concluded that dehydration also decreases upper and lower body power. This means that if you are dehydrated and begin your resistance training program, you may feel a significant decrease in strength. And if you are working towards strength gains or muscle development, you can see how this might be a problem.

As we work out, we sweat, thus losing bodily fluids. The human body is made up of about 75% water. Therefore, it is crucial to replace lost fluids during exercise. The body must have water in order to sustain life. On average, a person should drink about 24 ounces of water for moderate exercise over the course of an hour. It’s also important to drink water throughout the day, before, during and after exercise to ensure proper hydration.

Is it possible to drink too much water? The answer may surprise many of you. Yes, it is very possible to consume too much water. There is a condition called hyponatremia or water intoxication, which is the over ingestion of water. Drinking excessive amounts of water can dilute the electrolytes in your body and destroy its ability to manage body water. Deaths can occur in very rare cases. If your weight increases or you experience bloating after a work out this is a sign you are drinking too much.

More often than not, people are dehydrated or at a normal level of hydration. In order to maximize your workouts make sure you take frequent water breaks, drink when you are thirsty and continue to take in fluids throughout the day. Water is an athlete’s best ally.

One of the biggest excuses I hear when meeting with prospective clients is that they don’t know how to exercise correctly, so they choose not to exercise at all. Well, kudos to them for realizing the importance of proper technique. However, for people with sedentary lifestyles there is a wonderful exercise that is great for beginners. And guess what? We have all been doing it since early childhood…you guessed it, walking! Going outside or walking on a treadmill for an hour a day can give you tremendous health benefits. It improves your cardiovascular system, burns calories and can even prevent and treat back pain! Additionally, walking reduces your risk of a heart attack, manages blood pressure (and even reduces high blood pressure), manages diabetes, reduces the risk of developing type 2 diabetes and reduces stress. Now, that sounds like my kind of exercise!

If that isn’t enough to get you motivated, check this out. According to the Mayo Clinic, walking will burn between 183 and 277 calories an hour for a 160lb person. Wow, that’s a very simple exercise with amazing benefits. So get out there and walk your dog, walk with your children or find an organized walk in your area such as the March of Dimes or Avon breast cancer walk, whichever way you choose to do it, just get out and start moving! You’ll love the new and healthier you!