A New Years Resolution That You Can Keep
I enjoy this time of year for a number of reasons. The main one is that I have the opportunity to do research on those topics which I will utilize in my golf instruction business throughout the year. I am constantly looking for information that will make me a better teacher and you a better student and player. If I am better at what I do then you will have have a greater opportunity to achieve your golf goals.
This blog topic is inspired by my friend and client, Bob Perkins. Bob is an avid golfer and downhill skier who is passionate about his performance. A few weeks ago Bob started a conversation with me about the consumption of water and how he was going to drink more water in 2015 than he had in the past. Bob talked about the value of this and the more I thought about it I determined that it was a topic in need of some research and something that should be shared with my students and blog followers. I have decided that this would be a wonderful resolution for the New Year and something that few of you have ever done in earnest.
For those of you that I know personally I am not asking you to be Gary Player and do 1,000 sit-ups a day. Gary once told me that he does this every day so that he knows that he does 365,000 of them each year. I know you all to well to ask for that type of commitment. However, I am going to offer you the opportunity to be healthier and you can do it sitting down without ever breaking a sweat.
Here is the plan. Beginning today get on a scale and get an accurate bodyweight and provide yourself a quick overview of how you feel, both mentally and physically. Then for the remainder of the month I want you to make a conscience effort to drink water each and everyday. You will divide your body weight in half and then drink an ounce of water per pound everyday until February 1, 2015. You see I am only asking for 1/12 of a New Years Resolution. So if you weigh 180 lbs. you will drink 90 ounces of water everyday. It is that simple.
If you prefer you can drink cold water as it provides a brief shock to your metabolism, raising it by about 30 percent so that over the course of a day your body will burn about 100 more calories. It may sound like a lot of water but it can be done.
Drinking water is essential to your health. “Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day,” says Joan Koelemay, RD, dietitian for the Beverage Institute, an industry group. Kaiser Permanente nephrologist Steven Guest, MD, agrees: “Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health,” he says. When your water intake does not equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise and in high altitudes, and in older adults, whose sense of thirst may not be as sharp.
Here are the reasons to insure that your daily intake of water is sufficient:
- Drinking water assists in the maintenance of the balance of body fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
- Water assists in the control of caloric intake. For years those who diet drank heavy amounts of water. Water intake in place of higher caloric beverages can certainly help you. Foods with high water content tend to help you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.
- Water will energize muscles, Cells that do not maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. “When muscle cells don’t have adequate fluids, they don’t work as well and performance can suffer which is why you should always drink plenty of water on the golf course.
- Drinking fluids is important when exercising. Follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.
- The amount of water in your body helps to maintain healthy looking skin. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss.
- Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine. The kidneys ability to cleanse your body of toxins will continue as long as your intake of fluids is sufficient. With the proper intake of water your urine will be light in color and free of odor. People who drink to little water are thought to be at a higher risk for kidney stones.
- Eating more fruit and vegetables is another wonderful source of water and fluid intake. Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues.
- Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.
- Cartilage in the joint consists of 65 – 80% water. This vital fluid in tendons, ligaments, and muscles serve very important functions in cushioning and lubricating joints and tissues, and staying elastic.
These are the reasons that I asked you to only obligate yourself for one month. I know that you will feel so good after only a month that you will want to do this for the remainder of the year and in years to come. I am doing this and will be happy to report my results in February to you. Feel free to share your comments as well.