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Do you ever wonder how much water you should be drinking?  A lot of people do. Here is a tip from John Berardi to help answer that question:

How Much Water?
by Dr. John Berardi

You always hear experts recommending that you drink more water but how many of you actually do it? And how much is enough? Well, check out this chart below for some interesting data on water loss.

Water Loss/ Normal Weather No exercise/ Warm Weather No exercise /Exercise in Warm Weather (85° F)

Skin 350 mL/ 350 mL/ 350 mL
Respiratory Tract 250 mL/ 350 mL/ 650 mL
Urine 1400 mL/ 1200 mL/ 500 mL
Feces 100 mL/ 100 mL/ 100 mL
Sweat 100 mL/ 1400 mL/ 5000 mL
Total 2,300 mL (2.3L)/ 3,300 mL (3.3L)/ 6,600 mL (6.6L)

It should be clear that quite a bit of water is lost per day, especially if you’re an athlete. Since most people can get about 1.5L of water from their food and from metabolic water production, for a margin of safety, I suggest:

• Sedentary individuals drink at least 2L or about 8 cups of water per day
• Athletes in normal climates drink at least 3L or about 12 cups of water per day.
• Athletes in hot weather climates drink at least 4L or about 16 cups of water per day.

This tip is provided by Dr. John Berardi of Precision Nutrition.

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As you all know, there are a lot of places online where you can buy your bodybuilding supplements. One site that I came across recently that has good prices and a really good selection is I’llPumpYouUp.com.

One thing I really liked about the site was that they have all the different brands that they offer listed down the right hand side of the site. I know that a lot of ‘gym rats’ have their favorite brands, and so this navigation made it a lot easier to find what I was looking for.

Another nice feature was the reviews area. I always like to read up on a supplement before I give it a try, and not just from the company but from other users. This site has a very good review section with reviews on most of the products that they offer.

I also did a few quick price comparisons with some of the other good, low priced supplement sites I know and I’llPumpYouUp.com was in line with most of them. So if you’re in the market for some supplements give them a try!

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I saw a really cool video on Alwyn Cosgrove’s blog today, it really makes you think about the excuses that you make and why you make them.

Honestly, you can make excuses about anything. It doesn’t matter what it is, you can always come up with an excuse not to do something. I know that if I really want to progress and reach my goals, I have to stop making excuses and find the reason to make things happen. It’s a lesson that I think we all need to keep learning over and over again.

Here’s the video:

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Sponsored Post

If you workout in the basement or in your garage, chances are that these are the months that you have the hardest time getting to your workout because it gets so darn cold! Have you ever gripped the bar and wondered if your hand was going to freeze to it? Not a fun experience!

So if you’re in this type of a situation, you might want to consider getting a good wall heater or gas portable heaters for your workout area. These types of products can make your workout so much more enjoyable during these cold months. Don’t let the cold become an excuse to pack on some muscle (or lose some weight, whatever the goal might be) this winter!

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Today’s Nutrition Tip is about ways to track what you’re eating. You may not feel like you need to track every single calorie or macronutrient that you eat, but it’s good to at least check up on it every now and then to see if you’re on track or not. I’ve used FitDay.com off and on for years and its a great tool. Here are some other recommendations from John Berardi.

How To Manage Your Macronutrients
by Dr. John Berardi

Are you more likely to be able to decipher ancient Greek texts than figure out how to construct a diet containing 30% protein, 50% carbohydrate, and 20% fat? Well then check out the following resources.

1. www.nal.usda.gov/fnic is the National Agriculture Library’s Food and Nutrition Information Center. Here you can find basic information on dietary supplements, an advanced food composition database, information about the food guide, and a listing of interesting resources about special needs, food allergies, etc.
2. www.nutritiondata.com is a fantastic resource and although it uses the food database above, may actually offer a better presentation of the food composition data. It doesn’t offer the other information, though.
3. www.fitday.com is another great food composition site that offers much more including online diet and fitness journals.
4. www.calorieking.com offers many of the same resources as fitday.com but has several excellent additional features such as an online ‘university’ (weekly education about the physiological and behavioral sides of nutrition). The extras cost money but are worth checking into.

This tip is provided by Dr. John Berardi of Precision Nutrition.

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I was reading an interesting article this morning from MSN Health & Fitness about the extra benefits to building muscle. I know that a lot of people feel that building muscle is mainly a vanity thing. Well, with that type of mentality they are really missing out on the regular health benefits of having more muscle on the body.

The article focuses on sarcopenia, the gradual breakdown of muscles as a person gets older. This happens to all of us, and the natural remedy for it is to be doing resistance training. The article also talks about the fact that doing cardio alone isn’t enough. So if you’re the kind of person that loves going for a jog but hates hitting the weights, then you are missing out on the true benefits of resistance exercise.

I’m not going to summarize the whole article, but if you were looking for some extra motivation to go to the gym, this article might just help!

Here’s the link to the article: Special Report: Fight Age With Muscle

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