- 2% Impaired performance
- 4% Capacity for muscular work declines
- 6% Heat exhaustion
- 8% Hallucination
- 10% Circulatory collapse and heat stroke
Prior to any activity your urine color should match 1 or 2 in the chart.
Drink water before, during and after training!
The key is sodium control.
To really enjoy the holidays it’s nice to be able to eat whatever you would like. Right!?
I don’t know about everyone else but when it comes to holiday meals nothing holds me back. I take it farther than just a cheat meal, I eat like a bear getting ready for winter. Once and awhile it’s all fine and dandy and we can get away with these meals every so often. But what if you find yourself eating like this every weekend for the whole month of December?
Don’t worry your not screwed you just have to focus during the week and go ahead and binge on the weekends, but only for December.
I put together a mock meal that is literally straight out of a food store and similar to what a holiday meal consists of. The focus is the amount of sodium consumed in only one sitting.
|Roast Turkey Gravy Mix
|Whole Berry Cranberry Sauce
|Stove Top Turkey Stuffing Mix
|Green Bean Casserole made with Cream of Mushroom Soup
|Mash potatoes made with butter and milk
|Roast Turkey Breast
||2 slices about 300 grams
||1/8 of 10 inch pie
|Light whipped cream
*This does not include the addition of condiments and don’t forget alcohol consumption.
The Recommended Daily Intake (RDI) for sodium is roughly 2400mg
A holiday MEAL can have up 1897mg of sodium (above) almost your whole allowance for the day!!
I followed a strict diet and exercise plan after Thanksgiving and have managed my weight very well.
Morning of Thanksgiving: 221 lbs
Morning after: 232 lbs
After 1 week of training: 219 lbs
Check it out Holiday Water Weight Managment