Newspaper article Daily News (Warwick, Australia)

Hydration the Key to Health; Full Body

Newspaper article Daily News (Warwick, Australia)

Hydration the Key to Health; Full Body

Article excerpt

Byline: KICK THE KILOS with Sally Fitzgibbons

HYDRATION is key. Aim to drink three litres of water every day. Using a one-litre drink bottle and refilling it three times I find is the easiest way to monitor how much I have drunk.

There are so many variables when it comes to hydration that make it hard to provide a guideline that fits every individual. Start with the equation 40mL/kg/day (for adults, children can aim for 1.5L a day).

Exercise, coffee, air-conditioned offices, hot weather and many other variables increase our hydration needs so there is no hard and fast rule.

The easiest way to check is how often you are using the bathroom - five times a day is a sign you are well hydrated. Keeping my water bottle at arm's reach means it's always my first port of call. If you're used to drinking flavoured drinks, try infusing your water with a slice of lemon, cucumber, a sprig of mint or some chopped fruit such as strawberries.

REPS: 80

Stand with your feet at shoulder width apart. Square your body so that one foot is out in front of you and the other in line with your back hip. Your back heel should be slightly lifted with your weight on the balls of your feet to ensure maximum mobility. Maintain a slight bend in your knees. Keep your shoulders, arms and hips relaxed. Engage your core and raise your hands in line with your jaw. One arm punches forward while the other maintains position and switch. That's one rep.

REPS: 40

Lie on your back on the floor. Lift your legs and arms so they hover slightly off the ground. Exhale to bring your head, neck and shoulder off the ground, engage your core and focus your eyeline on a 45 degree angle. This will avoid placing any strain on your neck. Hold this position alternating one leg over the top of the other.

REPS: 30

Start lying on the floor with your feet anchored and your hands behind your head. Engage your core by pulling your belly to your spine. Exhale and as you lift rotate your right elbow towards your left knee, rotate back to the centre and repeat on the other side. That's one rep.

REPS: 20

Start in a standing position. …

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