You should be proactive about staying hydrated. Try not to wait until you are thirsty to start drinking. According to Clark (2014), “by the time your brain signals thirst, you may have lost 1% of your body weight, which is equivalent of 1.5 pounds or 3 cups of sweat for a 150lb person”. One percent may not seem like a significant amount, but at 2% loss you are classified as dehydrated, and at 3% loss your aerobic function is significantly impaired (Clark, 2014).
2. HOW TO KNOW IF YOU’RE DRINKING ENOUGH WATER
Check your urine color and quantity. If the urine color is dark, then it has a high concentration of metabolic waste and you need to increase your water consumption through drink or food. Once the color is back to a pale yellow (lemonade color) you have returned to a normal water balance. Your urine should not be clear either. This is an indication of over hydration.
Calculate your sweat rate during exercise. According to Clark (201...
This delicious pumpkin bread is free of sugar and oils and can be made with either wheat flour or gluten free flour. It doesn't last long in our house and we hope you like it too!
Ingredients: 2 Eggs beaten 1 tsp Vanilla extract 1/2 cup Unsweetened almond milk 1/2 cup Unsweetened applesauce 2 Bananas mashed 2 cups Wheat flour (can also use gluten free baking flour just add 1/2 tsp of xanthan gum) 1tbsp Ground flax seed 1/2 tsp Salt 1tsp Baking powder 1 tsp Baking soda 1 tsp Cinnamon
2 1/2 tsp Pumpkin pie spice
1 cup Pumpkin purée
1) Preheat oven to 350 degrees.
2) In a stand mixer place eggs, vanilla, milk, and applesauce and blend on speed 4 until combined.
3) Add bananas.
4) In a separate bowl stir together flour, flaxseed, salt, baking powder, baking soda, cinnamon, and pumpkin spice. 5) A little at a time, pour the dry ingredients into the wet ingredients and blend on all incorporated. 6) Blend in the pumpkin puree. 7) Spray a loaf pan with nonstick cooking spray and pour batter i...