Hydrate Your Way to Better Health

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candiceThe human body can survive without food for weeks but cannot go for more than a few days without water.  Water makes up nearly 60% of a person’s total body weight and is the facilitator of digestion.  It is also responsible for cellular health, regulating body temperature, and blood circulation.

While hydration is important daily, it is especially significant during summertime.  Fluid loss occurs more quickly in the warmer months.  Dehydration can be detrimental to bodily functions and in extreme cases, fatal.  A safe general recommendation for fluid intake is 3 liters daily.  Ensure you remain hydrated with these tips:

  1. Prevent thirst before it begins.  The body triggers thirst at 1-2% fluid loss. This marginally low percentage of fluid loss compromises some bodily functions.
  2. Consume a glass of water before each first meal. Studies show people who consume water prior to each meal eat fewer calories at meal times; contributing to weight loss.
  3. Consume at least 5 cups of vegetables/fruits daily. 5 servings will not only aid hydration, it will provide you with potassium, a key nutrient (electrolyte) that regulates body fluid.
  4. Diversify your consumption.  Herbal teas, coffee, milk, and unsweetened juices all contain water.  Beware of caffeine. It is a diuretic and will deplete some of your water intake.  Sports drinks, although rich in electrolytes, are also exceptionally high in sugar.  Sports drinks are not necessary to replenish bodily fluids unless you are exercising for an excessive length of time. Flavored waters should also be scrutinized.  Read labels carefully. You want to avoid brands that contain artificial flavors, colors, sugars, and salts.
  5. Water does not have to be boring.  Consider adding lemon, lime, cucumber or orange to your water.  Not only does citrus fruit add great taste, it is also a natural fat burner. Peppermint leaves add a nice minty flavor to cold water and as a bonus, it freshens breath.

Next month we will learn about hidden calories in your beverages.

Exercise of the Month

airplane-01Airplane

Primary Muscle Targeted: Back, Glutes and Hamstrings

Secondary Muscles: Abdominals, Chest and Shoulders 

  1. Lie face down on the floor with your legs straight and your arms stretched out to the sides.
  2. Raise your upper body, arms and legs together about 18 inches off the floor as if you were flying.
  • Hold this position briefly, then lower yourself back to the floor, and repeat.

Candice McField is an ACE Certified Health Coach, WNBF Pro Figure competitor, and avid global traveler.  She serves a client base of on-the-go professionals; providing personalized tools to train anytime, anywhere.  Questions or comments? Send them directly to me at crewfit@candicemcfield.com.  I would love to hear from you.  Arise!®

SOURCEAero Crew News, August 2016
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Candice McField
Candice has over 10 years experience in the health & wellness industry as a professional figure competitor, ACE Certified Health Coach and fitness model. She is the health & fitness expert and writer of the Fitness Corner column for Aero Crew News. Candice holds a MBA in Global Management from Thunderbird School of Global Management's Executive Program, as well as, a Bachelor of Science in Economics from Loyola Marymount University. In addition, she studied abroad with the University of Virginia’s “Semester At Sea” program. It was on this ten-country voyage her passion for international cultures and travel sparked - now having traveled to 28 countries. Currently, Candice is the founder of Candice McField Fitness, the leader in elite, mobile personal training, putting a personal trainer and nutrition coach right in your hands for a fraction of the cost. Catering to those who live life on the road, CMF has perfected the art of keeping clients fit while life keeps them on the go. A few of her career highlights include winning the WNBF Ms. Figure Universe title after capturing first place in the Barbados show, being featured in Oxygen magazine, Natural Bodybuilding & Fitness magazine and being a health & fitness expert for FOX 4 News Kansas City. Candice loves life, healthy physiques, traveling and simply wants to help the world Arise!®. Please feel free to reach out to Candice at crewfit@candicemcfield.com and maybe your email will make it in the next issue under the “Fitness Corner” section

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