H2O Breaks Plateaus

I know the importance of water. Bodybuilders manipulate the levels of
water our bodies retain and use on purpose. As an expert, I understand
the effects of dehydration and the benefits of proper water
consumption. The focus of the article is to make you aware of signs of
dehydration and get you to drink more water to improve your health and

On average an individual should drink about 96 ounces or 3 quartz of
water a day. Those on a fat loss program should drink 8 ounces more
for every 25 pounds they carry above their ideal weight.

The benefits of drinking the proper amounts of water:

* Increased Metabolic Function
* Decreased Fluid Retention
* Body Temperature Regulation Improves
* Blood Volume is Maintained
* Liver and Endocrine Gland functions are improved
* Lipid (Fat) is better used for energy

A fluid Loss of even two percent of body weight will have negative
effects on circulatory functions and performance levels.

The effects of water dehydration can cause:

* Decreased work performance
* Sodium retention (water retention)
* Decreased sweat rate
* Increased core temperature
* Decreased blood pressure
* Decreased blood volume
* Decreased blood flow to the skin
* Decreased cardiac output
* Flu like symptoms
* Irregular bowel movements
* Headaches
* Loss in strength
* Plateau in diet or exercise

Water Drinking Guidelines:

* If someone is on a low-carb diet, dehydration can occur faster.
Drink 24 oz. extra.
* Don’t gulp too much water at once. This will have a diuretic effect.
Limit your water intake to no more than 12 oz. in one big gulp.
* Distilled water is not a good choice, since this flushes minerals
out of your body at a faster level and can cause more problems. Use
filtered tap water or spring water. If you live in a city like Ottawa,
Ontario, the tap water is perfectly fine.
* Consume 16 oz. of water two hours prior to exercise. An additional
8-16 oz. is needed in hot weather.
* Drink 20-40 oz. of water for every hour of exercise.
* Fluids should be cold
* The Goal is to replace sweat and urine losses

As you can see, dehydration is not good and most people base their
levels of hydration on whether they are thirsty. Thirst alone is a
poor indicator. Be aware of your water intake and your general health
and fitness will improve

Rob Lagana

Coach and Founder at Lagana Fitness
Coach Rob Lagana, Fitness Coach, Elite Nutritionist, and Stress Reduction Therapist

Rob Lagana is a former top male competitive bodybuilder who has achieved numerous athletic accomplishments during his career.

Perhaps the greatest learning experience that Rob Lagana has met, was living with ocular albinism. Several vision problems have occurred
with ocular albinism and has left him legally blind. He really learned how to harness the deep energy it takes to be body / movement aware and through this energy has developed a healing ability which he then learned to use in practice with a Japanese healing system called Usui Reiki.Rob overcomes daily tasks and practices to complete his goals
through determination, hard work and a positive mindset.


Rob Lagana also received his IFBB Nutrition certificate, S.M.A.R.T certificate from Dave Palumbo, and LSF Life Solutions Foundation Whole Food Nutrition certificate. Rob Lagana also have 2 decades of experience in coaching clients for weight loss, wellness and contest prep.. He is certified through NASM (National Academy of Sports Medicine).Rob is also Poliquin Group Bio Signature Level 1 and 2 practitioner and overall brings a holistic approach to helping clients reach their goals.

Besides his athletic and coaching experience, he is also a Reiki Master practitioner.Stress is the number one cause of inflammation of the body. This disrupts, cortisol, insulin, brain chemicals and
much more..Reiki has been a natural and effective way of reducing stress, which promotes overall healing in the body.

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