If you don’t drink enough water you can actually get fatter. I have put this sentence right upfront because I know what works on you. So now that I have your attention, I will take it from the beginning. Water makes up 55 to 75% of your total bodyweight. Your blood is made up of ninety percent water. Reduction in 10 % of water can make you sick and 20% can cause a death.
If you do not provide enough water to your Kidney’s, your liver becomes forced to detoxify toxins. When your liver takes on this role, then your liver becomes less effective in completing it’s other jobs including metabolizing the food that you eat.
It is important that you drink enough water so that your liver can do it’s job to metabolize body fat as efficiently as possible.
If you don’t drink enough water then extra glucose remains in the blood until it reaches the liver at which point this glucose becomes stored as fat instead of glycogen. All of this nastiness can be avoided by drinking a healthy amount of water.
It is recommended that you drink plenty of water on a daily basis – make sure to drink water 20 minutes before exercising to ensure that your body is properly hydrated. It is also recommended to drink water after high carbohydrate meals. You don’t have to wait until your body signals you that you are thirsty. By the time you realize you are thirsty you are already dehydrated.
One of the best ways to check if you are dehydrated is to check your urine. Relax – just a quick glance below can tell you what you need to know. If your urine is dark with a strong smell then chances are you are dehydrated. The lighter and clearer it appears the better. If you really feel like you have to go to the toilet, but only pass a small amount of urine, this could also signal that your body needs water.
Our muscles are made up of up 70 to 80% water. You can very quickly see why drinking enough water is vital for performance.
Best,
Zuzana.
Good morning Zuzana,
I could not agree more with you. I started to drink about 1.5 to 2.0 Liters of water throughout the day in addition to what is needed at workouts and I feel much better, with more energy.
Best,
Elena
Dear Zuzana,
Thank you for this wonderful web site! Your exercises are very creative, “cutting edge,” and inspiring.
The importance of drinking plenty of water cannot be over-emphasized. In fact, if the thought of drinking water occurs to you, then you should drink some right then and there. This is a good habit. Dehydration, along with the other problems inherent to it, also results in sluggish and stodgy thought patterns, lessened awareness of what is happening around you, and lethargic reactions.
Many people cannot afford or conveniently obtain good water, but most of us at least have readily available tap water. If your tap water is not filtered, or you cannot filter it, a simple workaround is to use two cups or glasses. Fill one cup or glass and pour it into the empty. Repeat this back and forth several times; the longer and more vigorous the waterfall into the empty cup, the more beneficial. This pouring back and forth oxygenates and “refreshes” the water and also helps to eliminate many of the toxins in the water. You can even do this with bottled water and will be very pleased with the results.
Two comments on the site in general and all the content within.
First, you rarely mention breathing during the exercises. Proper breathing can have a profoundly beneficial effect on exercise.
Secondly, would you please consider creating exercise DVDs? I would certainly buy them and I am sure many others would. You have such a refreshing, practical, and pragmatic “take” on exercise, very creative and effective.
Thank you again for all your efforts and sharing. : )!
Good Life!
Frank
Hi Frank,
first thank you for the water tip, I have never heard of that but I believe its possible. Breathing – yes I will make a post about that and DVD’s – no but we are preparing something like that directly on the site.
Best,
Zuzana.
Zuzana,
I dont know where I should ask you this question. It a bit personal. How do you manage your life around critical time of the month???
For some people its not a problem, but for me its a big one. One week before I turn in to Hulk and hormones are kicking hard like a ninja;)))) First day is painful, but lust time was ok ( maybe cz I started working out), but still feel very very poopy… I did reseach on line, and only one think people talk about running, I’m not big on running…
You have any advise?? what is best think to do and what exercise work best during that time of the month???
Hi Galina,
good question :) hmm. I am having a hard time every other month. Usually only the first day is very painful and I have absolutely no mood or power for exercising and its better for anyone around me just to leave me alone, because any kind of stress can turn me into the Hulk as well :) so I always take that day off and I am rather doing some easy chores at home or I go for a walk. What helps is to drink a lot of water and herbal tea. Because if the blood gets thicker thanks to reduction in water, it makes it difficult for the blood to flash the metabolic waste away from from tissues. Everyone is different, but for women who are having a hard time during this time of a months would be better to do just some easy aerobic exercises. Your muscles will at least have this time to recover which will make you even stronger.
Thank you so much;))) Every month Im on the guard and I get ready for it with all the need it medicine and make sure I have full box of all the thinks we need for that day ( i feel like Im getting ready for a war;))).. You right, just a good rest and doing something light would be good idea…… God bless my hubby, he is the one who hearts most during that time;))))))))
Zuzana,
I love Body Rock TV. I wish you had a DVD out with all your exercises in it so I can do them with you (hint, hint, hint). Its kinda hard to do them with you looking at a laptop. Anyway, I had an overactive thyroid which is being treated with medication but now its gone into underactive because of the one type of meds they gave me to slow my heart rate down. So everything I eat is doubled my weight in days and on top of that I retain alot of fluid. I went from 218 down to 170 and to tell you the truth, I loved it at 170 but can’t seem to get back down there. I am now 190. What suggestions do you have for me to get back to 170. I am going to the gym but I can’t keep my heart rate up all day.
Rita
i have Question ,,Has nothing to do with the subject
but do have one a cheat day at week ,,you eat what ever you want ???
becuze i must do ,,my in weekend ??
what about you !! i bet you don’t..
Zuzana
I would like to find out as well about your cheating days… If you have one… I did a cheating day few times in a lust few weeks, and to be honest, dont like that idea, once my body is clean and healthy, its so hard to digest junk food next day and I dont have a lot of energy next day at the gym. And for sure Im done with alcohol, one glass of wine can knock me out :)
I heard that you just have to increase intake of calories, but its does not have to be a bad junk food, just healthy and a bit more calories than you do on daily. Its kind of like Zig Zag….
For sure making a change in your life and getting to know your body is a key to sexy body. I really realized its like a starting a new habit, where you need to lear every thing about it to be able have the best!
Galina;)))
Ahoj Zuzka :)
odporúčaš vypiť viac vody po vysoko carbohydrátovom (uhlohydrátovom jedle)- tj. s vysokým obsahom sacharidov? Čítala som, že je lepšie sa napiť pred jedlom aby sme si potom neriedili žalúdočné kyseliny, ktoré vyprodukuje telo na strávenie potravín. Odporúčaš, ale piť po jedení takýchto jedál. Môžeš mi prosím ťa vysvetliť, prečo? Ako to funguje? Ďakujem :)Ďalej sa chcem spýtať, či máš nejaké skúsenosti s E-Carnitine – doplnok stravy na spaľovanie tukov? Môj jedálny lístok obsahuje žiaľ veľa sacharidov. Myslíš si, že keď je to v medziach energetického príjmu je to ok? Alebo moc záleží na skladbe stravy aj keď je to v súlade s príjmom a výdajom podľa tvojich výpočtov a KJ. Odporúčala si 1 podiel tukov, 2 podiely bielkovín a 3 podiely sacharidov. Mne vychádza z toho okolo 98 g bielkovín denne, čo si myslím, že nemám šancu zjesť. Vieš mi s tým poradiť? Nie je tento podiel určený pre “kulturistov” :) Ďakujem za rady a prajem krásny dník pa pa
Tatiana
Ahoj Tani,
zacinam mit problem – nestiham odepisovat :) Resim to tak ze pisu clanky o tom co lidi zajima a na co se nejvic ptaji. O tom carnitinu je to na dlouho takze napisu clanek. O tom piti pred jidlem nebo po jidle taky stoji za to napsat clanek. a ted ty calorie. Dejme tomu ze mas denne sporadat 1800 calorii a rozdelit je mezi 5-6 mensich jidel. 6 x 300 = 1800.
Takze 300calorii na jedno jidlo. Tech 300 calorii si rozdelis na 6 dilu. 1 dil tuku = 50cal (5,5g), 2 dily bilkovin = 100cal (25g) a 3 dily sacharidu = 150cal (37.5g). Tech 98g bilkovin denne opravdu neni moc. Jeden maly filet z lososa ma 25g bilkovin (a to je opravdu mala porce) a navic si k tomu das nejaky ten salat a mas vystarano. Jasne ze nebudes jist celej den lososa ale to je jen takovy priklad jak by mela mala porce jidla vypadat. Nejlepsi zpusob jak si uhlidat denni prijem calorii je udelat si jidelnicek na cely tyden a kazdy tyden jist to samy po cely mesic. Za mesic si musis zjistit jak jsi pokrocila a zmerit procento telesneho tuku a podle toho prispusobit jidelnicek.
Zatim se mej krasne,
Zuzana.
galina
i meen iam not try to lose weight thats
whey i have cheat day ,, cuz ican’t just not eat junk food my whole life ??
what about you are tring to lose weight ??or that just life style??
…about drinking water….I have never heard about “envigorating” water by repouring it from glass to glass..as Frank suggested…an interesting idea…will try and see if there is a difference in taste….
….another tip re water drinking…or rather a lack of it….a common headache (save for extreme medical conditions of course…) is in many instances an indication of (advanced) dehydration… simply reach for a glass of water before taking another aspirin…
(krasa…koukam, ze taky pises cesky…zdravim z Britske Kolumbie…)O.
Hi Hanan,,,
I really would like to find out what Zuzana thinks on cheating day, but I did a little reading and somebody recommend to do it once a week choose a one hour in that day and eat what ever you like, but in moderation..
to be honest, if you working out hard, you need to have pay off day, where you treat your self to anything. Slice of carrot cake or ice cream, but not to the point where you eat everything and can close your mouth…
Get to know your body, look what is your goal and let see what Zuzana thinks, I’m sure she have a good experiense and will give us a good advise…
Zuzana what you think of cheating days???
Hi girls,no cheating days for me :) not on regular basis. I eat forbidden food like ice cream or cakes only on very special occasions.
Dear Otto,
Thank you about the reminder vis a vis headaches and dehydration. I basically never get headaches, but so many people do. This is a very good tip!
I call the re-pouring technique “splashy water.” Typically I pour from about shoulder height into a glass held at waist level; this gives a nice waterfall into the receiving glass. As the water falls, there is very complex moevement going on in the stream of water falling. When the water enters the receiving glass, lots of splashing takes place. With practice, you will hardly spill a drop.
Sometimes I go to extremes and pour the water back and forth even a hundred times. But usually, just half a dozen times is okay. Drink it immediately and “guzzle” it down for the best effects. If you pour the water back and forth a lot, it is almost like drinking pure energy. I do this a lot of times during break on a long or intense workout; it really helps pick me up. I do this with bottled and filtered water, too. Anyway, thank you for being willing to give it a try. I hope you like the results and receive much benefit.
To everyone, I wish you good luck, success, enjoyment, and delight in your exercise endeavors and in your life.
…Hi Frank….yes, the water is a fascinating subject….as I do not know your surroundings, I have no idea if you have to consume the urban tap water i.e. somehow prepared for human consumption by the authorities…our situation here is the rural area and we have an excellent source, a well, some 360 ft deep….my favorite was of course the water fall water from the Rockies …a magnified repouring done on a large scale by the Nature herself….I have seen also some water revitalizers (or whatever the name,) using the magnetism or electrical current…but I am deeply sceptical when it comes to these gadgets (invariably expensive ones and obvious exagerated promised effects.. frankly,the terminology used in describing the potential results is enough to turn me off……) of this sort..do you have any experience with these gimmicks?..your simple airation makes nothing but sense to me……O
zuzana
omg !! you are soo harsh on your self !!
and as galina said (if you working out hard, you need to have pay off day, where you treat your self )
i said live your life ,, and anjoy the food at least once aweek !!
:) I don’t really miss it tho anymore. I am really enjoying all of the food that is fresh and healthy. It is just a habit.
Zuzana,
I had bad experience with cheating days and I love it that you dont have cheating days. I dont see a need of a bad food in a body… Here what a lot of people need to learn, its to listen they body… Some times people get confused, if they body in need of fat, its does not have to be a hamburger, it can be a hand full almonds..
Thanks Zuzana. ;)
zuzanan
whey you don’t make another video ,, about your died now
cuz you said alot of thing chaing since the first one??
we wont to cee what you eating
hello zuzana
i have often seen ads about how green tea makes you loose alot of weight which seems quite unlikely to me.
there are alot of products out there like diet pills that are so very confusing… is the green tea a myth? how does it help?
Thanks
Phoebe
Dear Phoebe,
read the article about The miracle fat loss diet. Green tea is a good antioxidant, but there is not such a thing as a product that will make you loose fat, tone your muscles and boost your metabolism without weight training and cardio. Loosing fat is a lot of hard work and sweat.
[...] There are many benefits to keeping your body properly hydrated – you can read about some of them here. Drinking enough water so that your body can carry out all of it’s functions properly is a [...]
Is it bad to drink too much water? I drink all the time. Like 6-10 L per day. Is it good?
That depends on how much you weight and how hard you exercise. The recommended daily water intake is 0.9 x your body weight in pounds if you do heavy weight training on daily basis. So if my body weight is 120 pounds and I am doing heavy weight training than I have to drink at least 0.9×120 = 108 ounces of water which is 3.2 litres a day.
Hi I was just wondering how many litres of water should I drink a day?
The right amount of water that one should drink in a day is about 0.06 liters per 1kg of body weight. Or 1 ounce per 1 pound of body weight.
When I drink about 3 liters of water everyday my stomach seems to get so bloated and fat and that makes me want to stop drinking water. What should I do?
“If you do not provide enough water to your Kidney’s, your liver becomes forced to detoxify toxins.”
If you do not provide enough water to your kidneys you risk to harm them.
The problem:
1. Blood transports sugar and oxygen that is needed for producing energy.
2. If the volume of blood decreases (dehydratation, shock, whatever) the body stops the bloodflow through peripheral organs ie the kidneys.
=> no energy => kidneys die => you do 3 times a week kidney dialysis
same problem if you take COX-Inhibitors like Aspirin (Acetylsalicylacid), Ibuprofen, Phenacetin,…. for a long time.
I love your videos and am exercising again. Tell me again what you add to your water to pep it up. Thanks, Dale
As fit as you are, do you find yourself with a lot of energy????
I admire the dedication that you have and how you treat your body.
My goal is to get as fit as possible. PEACE and LOVE
lisa cyrus, are you trying to drink a lot of water all at once? If so, that could be why you feel bloated. Perhaps the advice to eat smaller, more frequent meals applies to water consumption as well given factors such as stomach emptying rate, intestine and cellular absorption rates.
Cellular absorption of water is primarily through osmosis if I remember correctly. I know that reverse osmosis water filters tend to take some time so it would stand to reason that cellular osmosis be similar.
So, for example, instead of eight 8 oz glasses of water every hour, try sixteen 4 oz glasses of water every 30 minutes.
Wow didn’t know that muscle was made of 70-80% water. Thats amazing :-O