Almost everyone knows the human body is made up of 70% water. But, NOT everyone knows that water is the most vital nutrient for the body and is the primary fuel needed to keep it working properly during physical exercise.

Drinking plenty of water during exercise is so important because it prevents dehydration. There are far too many people that don’t understand the negative effects dehydration can have on your body during exercise. Which is why I would like to discuss this matter first, then provide you with some tips on how I manage drinking water during my exercise routines.

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It’s that time of year again… a time for holidays, parties and lots of eating. It’s a time where the possibility for unwanted weight gain is off the charts. And, if you’re like me, you love to eat. However, this year I’m trying to avoid adding on those holiday pounds. With a little research and some added common sense, I’ve come up with some tips that should help us all.

Recent studies say that Americans typically gain 3-5 lbs from the time of Thanksgiving up until New Years Day. Other studies, such as the one according to the National Institute of Child Health and Human Development (NICHD), say that Americans gain about 1 lb during this time, only that 1 lb accumulates to several pounds over the years and lasts a lifetime. Either way you look at it, Americans are still gaining extra weight during the holidays.

If you’re one whose trying to avoid those holiday pounds, here are some tips that might help you do so;

1. Keep up with your workout routine. If your body is used to physical exercise, don’t think you can slack off for a month and pick it up again later. If you do, you’re risking everything you’ve worked for. Stick with your routine and you won’t set yourself back.
2. Be sure to stay active. The holidays bring about loads of stress, and stress can lead to physical exhaustion, unhealthy eating habits and much more. Exercising can help keep your stress levels down, and thus help you relax without resorting to other forms of coping like eating.
3. Eat normally, not abnormally. Make sure you consume the proper proportions. Don’t starve yourself one day so that you can load up on calories the next. It’s unhealthy. It will throw off your metabolism and could lead to greater weight gain in the future.
4. Don’t start a diet now. If you’re afraid your gonna gain weight because of the holidays, don’t avoid eating, just avoid overeating. Again, eat in moderation. Substitute those sugar-loaded desserts with something lighter and healthier, like fruit.
5. Double up on your cardio. If food is a factor for you, you might want to increase the length of your cardio workout. Nothing burns calories faster than endurance-related exercises. This year, run that extra mile or stay on the treadmill for an additional 20 minutes.

These tips are just a few that can help you avoid gaining those holidays pounds. Remember, it’s all about good decision making - staying active, exercising, and choosing the right foods to eat. With all of that, you’ll be able to enjoy the season.

Happy Holidays!