The Health Advocate | Amway

So, how are you doing with keeping those resolutions? Are you setting aside enough time to chip away at your goals? Assuming you are hard at work with whatever those physical goals are, the next question is really important.  Are you properly hydrating before, during and after your workouts?

Water is the most essential ingredient to life. Particular points of emphasis to those working out are:

- Water carries nutrients through your body.
- Water lubricates joints and tissues.
- Water helps regulate temperature through sweat.

Proper hydration is especially important during exercise. Getting the right amount of fluid for athletes is essential to comfort, performance and safety. The longer and more intense the activity, the more important it is to drink the right kind and amount of fluids.

According to an article by Elizabeth Quinn at SportsMedicine.About.com:

Adequate Fluid Intake for for Athletes
Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.

Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. There are, however, two simple methods of estimating adequate hydration:

1. Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
2. Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.

It is important to know what contributes to fluid loss as well. High altitude, temperature (hot or cold), sweating and exercise intensity and duration all play roles in your body's hydration cycle.

To find the correct balance of fluids for exercise, the American College of Sports Medicine suggests that "individuals should develop customized fluid replacement programs that prevent excessive (greater than 2 percent body weight reductions from baseline body weight) dehydration. The routine measurement of pre- and post-exercise body weights is useful for determining sweat rates and customized fluid replacement programs. Consumption of beverages containing electrolytes and carbohydrates can help sustain fluid-electrolyte balance and exercise performance."

Sound complex?  Maybe.  But it is that important to maintain proper hydration.

I'll leave you with a bit more from Quinn's article before I sign off:

While specific fluid recommendations aren't possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.

Hydration Before Exercise

• Drink about 15-20 fl oz, 2-3 hours before exercise
• Drink 8-10 fl oz 10-15 min before exercise

Hydration During Exercise

• Drink 8-10 fl oz every 10-15 min during exercise
• If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 – 30 minutes.

Hydration After Exercise

• Weigh yourself before and after exercise and replace fluid losses.
• Drink 20-24 fl oz water for every 1 lb lost.
• Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.

The good news for you is that Nutrilite has you covered.  From our low calorie, "Propel-like" option – ROC2O Antioxidant Enhanced Drink Mix, to our ROC2O Sports Drink Mix, ready-to-drink sports drinks and even some of our foods that contain that optimal carbs:protein ratio and electrolytes (Recovery Cookie, Endurance Cubes), proper hydration and an optimal workout should be right around the corner.

No excuses now!  Keep hydrated and keep those resolutions going strong…

Well, I've already broken my primary New Year's resolution. I resolved to not procrastinate as much this year. Here we are, 20 days into a new decade and I'm already one of the many who set out with a personal promise and fail!

Statistics say that 40-45% of American adults make one or more resolutions each year. Among the top personal promises are resolutions about weight loss, exercise, and stopping to smoke.

The trouble isn't setting them, it is sticking with them. There are always myriad reasons to bail out on a resolution, and that same study shows that over half of people do fall off of the proverbial wagon. After one week, 75% have maintained.  That drops to 64% after a month and a less than stellar 46% after six months. In the end, 97% of resolutions go unmet.

So, what can you do to meet your goals? 

First of all, make them to begin with.  Research shows that while a lot of people who make New Year's resolutions do break them, making resolutions is useful. People who explicitly make resolutions are 10 times more likely to attain their goals than people who don't explicitly make resolutions.

Second, make it meaningful. Setting a goal alone is a great first step, making it something that means improvement in health, well-being, etc. will leave a greater impact and might keep you on course for the long haul.

Next, don't go it alone. I've often resolved to lose a certain amount of weight, or train for this or that.  Inevitably, if I go it alone, I fail to meet my goals. Find someone with a similar goal. And work together to meet that goal. The push of a "competitor" can go a long way in helping keep your resolutions alive.

Another key? Set reasonable goals. Setting out to lose 25 pounds when 15 will be easier and a great start to a long term change automatically makes getting to the finish line tough. Start small, then push for bigger and better things. Think baby steps, not long jump leaps!

Finally, keep it fun. Working out with a partner, competing to lose that weight with a side bet, or just plain giving yourself a great reward at the end makes all the blood, sweat and tears that much more worthwhile.

Mark Twain put it succinctly: `"New Year's is a harmless annual institution, of no particular use to anybody save as a scapegoat for promiscuous drunks, friendly calls and humbug resolutions.'' 

Want to prove Twain wrong? Follow the simple steps outlined above. In the end, you'll be healthier, happier and best of all, no worse for the wear! Be sure to check in regularly over the next several weeks as I outline the products in our lineup that can also help drive you to your resolution destination.

Until then – happy resolution setting and achieving…