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Hydrate for Health

Hydrate for Health

Author: Joe Sage, NASM-CPT, FNS, WLS, CES

With warmer temperatures on the way we might not be thinking about our water intake as much as we do in the wintertime. Since our bodies are not able to store extra water, we need to make sure we are drinking enough water daily for our bodies to function properly. For some of us, if we’re not doing any physical activity it might be easy to overlook how much water we are consuming throughout the day. We lose water from sweating, urinating, bowel movements, and exhaling. When we feel thirsty we have already put ourselves in a state of mild dehydration. Water plays an important role in bodily functions including regulating temperature, lubricating joints, moistens and protects tissues and organs, helps with digestion, prevents constipation, and helps eliminate waste.

So, how do we know if we are getting enough? The simplest way is by the color of our urine. If the color is yellow, we need to be drinking more, and if it is clear, then our body is properly hydrated. A basic equation for determining the amount of water we should drink is half of our body weight in ounces. So, if we have someone who weighs 180 lbs. that person should be drinking 90 ounces of water a day. Also keep in mind the amount of activity performed daily, as this would increase our water intake from excess sweat. Making sure we drink water throughout the day and knowing what to look for (feeling thirsty, yellow urine) can help ensure that we are giving our body what it needs to maintain proper hydration.

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The Science of Foam Rolling

The Science of Foam Rolling

Author: Joe Sage, NASM-CPT, FNS, WLS, CES

Self-myofascial release (SMR) is a form of stretching that focuses on relieving tension in fascial system of our bodies. Fascia is a connective tissue that forms sheets beneath the skin that surround and separate muscle. As  tension builds up it can lead to adhesions or knots which cause muscle fibers to become bundled together.foamrollingdude

By applying pressure, usually with a foam roller, we are able to break up these knots and allow the muscle fibers toreturn to their normal straightened positions.

When foam rolling it is important to remember that when you find a sore spot to allow the foam roller to sit on that spot for a minimum of 30 seconds and up to 90 seconds. The reason that we hold it in one spot is because we are looking for a response from receptors located in the muscle that will allow the muscle to relax and let go of the tension it has built up. If we’re are rolling over an area, and we don’t hold it on the tender spots, those receptors aren’t able to do their job and we don’t receive the full benefit that SMR offers.

Are you foam rolling correctly? If you’re not sure, schedule a free consultation at Achieve Wellness!

 

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