Hydration

Tracy Orzechowski: Canadian Fitness Nationals, May 2003

Importance of water intake.

Adjusts the body’s temperature
Removes toxins from the body
Makes necessary body fluids
Aids in Digestion
Required for Growth and Energy
Transports Nutrients

How much water should one drink?

Minimum 12 glasses of water a day ( 4 in the morning, 4 in the evening and 4 at night) or
For an estimate of required water intake take your calorie intake and convert it to millimeters or (example 2500 calories = 2500 mm or 2.5 Liters) or
1.5 to 2.5 liters a day or ½ per pound of bodyweight
When exercising you need to increase your water intake. A general rule is 13-20 ounces before exercise, 4-5 ounces every 20 minutes during the exercise periods. If you are unable to drink during your excerice or if you are involved in a sporting event drink 500 ml 1-2 hours before and immediately after the event.
Start slowly by adding 30ml of water to your intake daily
Weigh yourself in the morning and immediately after excercie to ensure there is no rapid weight loss due to dehydration

Signs of Dehydration:

Weakness or Dizziness
Skin cold and Clammy
Headaches
Vomiting
Convulsions or Numbness indicate a more serious case of Heat Stroke

Recipe: Easy Chicken Casserole - very yummy!

Dice up 2-4 chicken breasts and cook in a skillet with a small amount of olive oil to prevent from sticking
cook up 2 cups of maccaroni
Once the chicken and maccaroni are cooked place in a bowl and stir in a can of fat free or reduced fat and low sodium mushroom soup
Pour in a casserole dish and top with light or fat free cheese
Cook in the oven for about 30 minutes
You can add a variety of frozen veggies into the mix if you want something different.

For more columns check out the column archives.

Tracy Orzechowski is a 24-year-old Fitness enthusiast who’s been competing in Fitness Competitions for the past 4 years. She is 5’ 7” tall and weighs 140 lbs. competition weight, and 150 lbs. off-season. She is currently qualified to compete at the Canadian National Level competitions and is presently looking for opportunities for print work and fitness modeling. Tracy is a contributing writer to Bodybuilding.com and Physical Training: Fitness for combatives and is seeking a contract with a supplement company and modeling agency to help pursue her passion and love for the sport. Her competition goal is to compete and place top three at the 2003 Canadian National Fitness & Figure Championships. Tracy states: "I encourage everyone to set goals for themselves and to believe that you can do anything you set your mind to with patience, persistence and determination." Her hobbies are; working out, hiking, reading, and watching movies.

Competition History:

1999 Ontario Natural Bodybuilding & Fitness Championships – 3rd Place
1999 Western Ontario Bodybuilding & Fitness Championships – 1st Place
2000 Ontario Bodybuilding & Fitness Championships
2001 Festival City Bodybuilding & Fitness Championships – 2nd Place
2001 Ontario Bodybuilding & Fitness Championships – 3rd Place Tall Class
2002 Northern Ontario Fitness Championships – 2nd Place
2002 Ontario Bodybuilding & Fitness Championships
2002 Eastern Ontario Bodybuilding & Fitness Championships – 1st Place
2002 Western Ontario Bodybuilding & Fitness Championships – 2nd Place

Upcoming Competitions for 2003:

2003 Canadian National Fitness & Figure Championships

Web page: www.tracystar.com will be operational in the early part of March.

Physical Training Aug 2003