Water makes up approximately 60% of the human body by weight. You can survive for only a few days without it. Consuming adequate amounts of water will benefit you in several ways, including alleviating fluid retention, improved liver function, improved metabolic functions and distributing nutrients throughout the body. There are several side effects of dehydration which include, sodium retention, increased heart rate, decreased blood flow to the skin, decreased performance, decreased blood pressure and water retention.

 

If you are active you need to consume 16 oz of fluid 2 hours before exercising. Drink 20 to 40 oz of fluid for every hour of exercise. If you exercise more than 60 minutes, use a sports drink containing up to 8% carbohydrates. When exercising for less than 60 minutes water is best. Take in 20 oz of fluid for every pound of body weight lost after exercising, especially if you train twice a day.

To lose weight you need to eat small meals every 3 hours to speed up your metabolism. All you need to do is add 2 to 3 snacks between your breakfast, lunch and dinner.  When you eat less or skip meals, your body goes into starvation  mode and your metabolism slows down to preserve energy. Then your body is not burning fat, it's holding on to it because it assumes you will starve yourself again. Add snacks like an apple and 10 almonds or a protein shake.

Essential fatty acids (EFA's) are the good fats. They are described as polyunsaturated fatty acids and they provide important essential fatty acids, which increase good cholesterol (HDL) and decrease risk of heart disease. Saturated fatty acids are the bad fats and are a risk factor for heart disease because they raise bad cholesterol levels (LDL). Trans-fatty acids increase LDL (bad) cholesterol and decrease HDL (good) cholesterol. The body needs healthy fats for energy. Healthy fats are important for: cellular membrane function; protecting and holding organs in place, such as the kidneys, heart, and liver; insulating the body from environmental temperature changes; prolonging the digestive process and for creating a longer-lasting feeling of fullness after a meal.  Fat intake should range from 10 to 30%; most of which should be polyunsaturated fats. More then 30% leads to overeating and often slows metabolism. Good fats include olive oil, flax oil, nuts and seeds, avocados and oils from fish, to name a few.

Multi-vitamin and mineral supplements are the most important supplements that should be consumed by athletes. Creatine and whey protein are also very important. For the body to perform at its full potential it must get a range of vital nutrients. Studies have shown that people taking multi-vitamins experience a reduced risk of chronic disease. Becoming deficient in an essential vitamin or minerals breaks down the metabolic pathway that produces optimum efficiency and leads to a decline in performance. Make sure your body is getting the nutrients it needs with multi-vitamins and minerals.