By

Steve Hartman

(CBS News)

If you ever worry about the future of America, there is no need: it is in good hands. A high school student named Angela is proof of that. We think you’ll agree she is nothing short of amazing. CBS News correspondent Steve Hartman met her on the road.

Born to Chinese immigrants, 17-year-old Angela Zhang of Cupertino, California is a typical American teenager. She’s really into shoes and is just learning how to drive.

But there is one thing that separates her from every other student at Monta Vista High School, something she first shared with her chemistry teacher, Kavita Gupta.

It’s a research paper Angela wrote in her spare time — and it is advanced, to say the least. Gupta says all she knows is its recipe — for curing cancer.

“Cure for cancer — a high school student,” said Gupta. “It’s just so mind-boggling. I just cannot even begin to comprehend how she even thought about it or did this.”

“I just thought, ‘Why not?’ ‘What is there to lose?’” said Angela.

When she was a freshman, she started reading doctorate level papers on bio-engineering.

“At first it was a little bit overwhelming,” said Angela, “but I found that it almost became like a puzzle, being able to decode something.”

By sophomore year she’d talked her way into the lab at Stanford, and by junior year was doing her own research.

In a lab area, Hartman asked Angela: “Try and make it for a feeble mind, such as this one, to understand.”

Angela: “So I made something that’s an iron-oxide, gold dangle…

Hartman: “You lost me.” (laughter)

Eventually, here’s what he did get.

Angela’s idea was to mix cancer medicine in a polymer that would attach to nanoparticles — nanoparticles that would then attach to cancer cells and show up on an MRI. so doctors could see exactly where the tumors are. Then she thought shat if you aimed an infrared light at the tumors to melt the polymer and release the medicine, thus killing the cancer cells while leaving healthy cells completely unharmed.

“I think it was more of a — ‘This is really cool, I want to see if it works’ — type thing,” she said.

“And when you found out it did…” asked Hartman.

“That was pretty amazing.”

It’ll take years to know if it works in humans — but in mice — the tumors almost completely disappeared.

Angela recently entered her project in the national Siemens science contest. It was no contest. She got a check for $100,000 and promptly bought about a dozen more pairs of shoes.

“I got these shoes because they’re purple and I didn’t have purple yet,” she explained.

Easy to forget, she is still high school. It’s just her dreams that keep graduating.

“I’m excited to learn just everything possible,” she said. “Everything in the sciences — biology, chemistry, physics, engineering, even computer science — to make new innovations possible.”

Pretty big flats to fill. How will she top her cancer discovery? We can’t wait.

Read Article > http://www.cbsnews.com/8301-18563_162-57358994/calif-hs-student-devises-possible-cancer-cure/?tag=pop;stories

The 10 Worst Kids’ Breakfast Cereals | Fitbie.

You probably wouldn’t serve your child a Twinkie for breakfast before he or she heads off to school. But some kids’ cereals pack the same sugary punch, according to a new study from the Environmental Working Group. (How much sugar should kids eat?) The study investigated 84 popular children’s cereal brands and found that three-fourths of them failed to meet the federal government’s proposed guidelines on what makes food nutritious enough to be marketed to kids.

Video: How to Prepare Healthy Meals

Fifty-six of the cereals were more than 26 percent sugar by weight — the recommended max. In forty-four of the cereals, including adult favorites like Honey Nut Cheerios, one cup had the same amount of sugar as three Chips Ahoy cookies. And three of the cereals had more sugar than the dreaded Twinkie: 18.5 – 20 grams per serving to the Twinkie’s 17.

Sneaky Ways Sugar Hides in Your Food

Here are the EWG study’s top 10 sugar-bomb kids’ cereals, ranked by percent weight in sugar:

1. Kellogg’s Honey Smacks: 55.6% sugar
2. Post Golden Crisp: 51.9% sugar
3. Kellogg’s Froot Loops Marshmallow: 48.3% sugar
4. Quaker Oats Cap’n Crunch’s OOPS! All Berries: 46.9% sugar
5. Quaker Oats Cap’n Crunch Original: 44.4% sugar
6. Quaker Oats Oh!s: 44.4% sugar
7. Kellogg’s Smorz: 43.3% sugar
8. Kellogg’s Apple Jacks: 42.9% sugar
9. Quaker Oats Cap’n Crunch’s Crunch Berries: 42.3% sugar
10. Kellogg’s Froot Loops Original: 41.4% sugar

Choose healthier foods—when you dine out, shop in the supermarket or eat at home—with the help of Eat This, Not That! 2012

So what cereals actually made the cut? These kid-friendly choices passed health guidelines for sugar, sodium, saturated fat and whole grain content:

• Kellogg’s Mini Wheats: Unfrosted bite-size, Frosted Big Bite, Frosted Bite-Size, Frosted Little Bite
• General Mills Cheerios Original
• General Mills Kix Original

The following big-name cereals aren’t considered kids’ cereals, but still might be good picks for the family breakfast table:

• Post Shredded Wheat (all varieties)
• Post Grape-Nuts Flakes
• Quaker Oats Oatmeal Squares Cinnamon
• Post Bran Flakes
• Post Honey Bunches of Oats with Vanilla Bunches

More Ready-to-Eat Foods

And if you really want to get high health marks, the study named the following 7 brands and flavors the best cereals. In addition to meeting nutritional guidelines, they’re also free of pesticides and genetically modified ingredients. Just don’t tell your tot that he’s eating something called “Buckwheat Granola Dates & Spices”!

• Ambrosial Granola: Athenian Harvest Muesli
• Go Raw: Live Granola, Live Chocolate Granola, and Simple Granola
• Grandy Oats: Mainely Maple Granola, Cashew Raisin Granola, and Swiss Style Muesli
• Kaia Foods: Buckwheat Granola Dates & Spices and Buckwheat Granola Raisin Cinnamon
• Laughing Giraffe: Cranberry Orange Granola
• Lydia’s Organics: Apricot Sun, Berry Good, Grainless Apple, Sprouted Cinnamon, and Vanilla Crunch.
• Nature’s Path Organic: Optimum Banana Almond, Optimum Cranberry Ginger, Corn Puffs, Kamut Puffs, Millet Puffs, and Rice Puffs.

Log meals, track your physical activity and transform your body with Fitbie’s Fit Tracker!

Unfortunately, it might be hard to get your kid to dump Toucan Sam and start loving granola. In addition to the powerful advertising behind kids’ cereal, studies have found that sugar is addictive and even stimulates the same brain responses as opiates. But it’s worth it to break the habit — kids who start the day with sugar have a harder time concentrating at school. Plus, an unhealthy breakfast can lead to weight gain and childhood obesity.

The Healthiest Budget Breakfasts

“Cereal companies have spent fortunes on convincing parents that a kid’s breakfast means cereal, and that sugary cereals are fun, benign, and all that kids will eat,” said Marion Nestle, Paulette Goddard Professor in the Department of Nutrition, Food Studies, and Public Health at New York University, who reviewed the report. “But kids should not be eating sugar for breakfast. They should be eating real food.”

Read More >

The 10 Worst Kids’ Breakfast Cereals | Fitbie.

Having a low-energy day? Sometimes the problem is lack of sleep. But even if you’re well rested, certain diet or exercise habits or other lifestyle choices can bring on a slump. And surprisingly little things—like the size of your Starbucks order or how you decorate your office—can hurt or help your energy levels. Make some of these tweaks to recharge your batteries and power through your day.

The Secrets To All-Day Energy

1. Have bran for breakfast
Eating a morning meal rich in fiber may make you more alert during the day. A Cardiff University study found that subjects who ate a high-fiber cereal in the morning showed a 10% reduction in fatigue, lower incidence of depression, and better cognitive skills.

One theory: Fiber helps slow down the absorption of food in the stomach, which keeps your blood sugar levels steady to sustain energy levels for a longer period of time.

13 Breakfasts that boost all-day energy

2. Order a small latte—and sip it slowly
Experts say it’s best not to rely too heavily on caffeine, but if you’re an unapologetic java junkie, try spreading your intake out more evenly over the day. Mini servings of caffeine (8 ounces of coffee or less) every few hours keep you awake, alert, and focused for longer than a single jumbo one would, according to sleep experts.

“When you quickly drink a large coffee, the caffeine peaks in your bloodstream much sooner than if you spread it out over time,” says Harris R. Lieberman, PhD, a research psychologist with the US Army Research Institute of Environmental Medicine.

3. Eat more often
Following a strict three-square-meals-a-day plan may be sapping your vigor. “Eating small meals frequently throughout the day—every 3 to 4 hours—helps keep your blood sugar up, so you don’t experience energy crashes or get so ravenous that you overeat,” explains Kathy McManus, RD, director of the Department of Nutrition at Brigham and Women’s Hospital in Boston. Each meal should have some carbohydrates, protein, and healthy monounsaturated fat, like a salad topped with 4 ounces of chicken and drizzled with olive oil.

4. Plop a plant in your office
Flexing your green thumb may help fend off an afternoon slump. Texas A&M researchers found that volunteers who kept a vase of vibrant flowers on their desks, along with green plants elsewhere in the office, generated more creative ideas than those in a vegetation-free setting.

In a separate study, Kansas State University researchers used brain scans to analyze 90 male and female typists; some tapped keys next to plants, while others worked at bare desks. The result: Women exposed to flowers were less stressed. (Oddly, men didn’t experience the same benefits.) Look for hybrid varieties of azaleas, cyclamen, and kalanchoe, which flourish in small pots. While you’re at it, add a few dracaenas, an easy-to-care-for floor plant, to accent empty corners.

10 Silent signals you’re more stressed than you think

5. Gulp some water
“Half of the people who come to me complaining of fatigue are actually dehydrated,” says Woodson Merrell, MD, executive director of the Continuum Center for Health and Healing at Beth Israel Medical Center in New York City.

Staying hydrated is one of the simplest ways to keep energized and focused. A recent study of athletes found that 92% felt fatigued after limiting fluids and water-rich foods for 15 hours; they also had lapses in memory and reported difficulty concentrating. Aim to drink every hour or two so you don’t feel thirsty.

6. Or steep a cup of tea
A recent report found that pairing caffeine and the amino acid L-theanine, both present in tea, decreased mental fatigue and improved alertness, reaction time, and memory. What’s more, black varieties can help you recover from stress, according to researchers at University College London. In their study, adults who drank tea four times a day for 6 weeks had lower levels of the stress hormone cortisol after a tense moment, compared with those who drank a tealike placebo.

100 Ways to get better sleep

7. Take a 10-minute walk
A short stroll can invigorate the rest of your day, suggests research presented to the American Heart Association. Women who walked briskly for 70 minutes a week (or 10 a day) reported 18% more energy than their sedentary peers after 6 months. They also felt more clearheaded and confident, had fewer aches, and hoisted groceries and climbed stairs more easily.

8. Copy your kid’s lunch
…If it’s a banana and peanut butter sandwich. Bananas pack potassium, a mineral your body needs to convert sugar in your blood into energy, says energy expert Susan Lark, MD, author of The Chemistry of Success: Six Secrets of Peak Performance. The peanut butter is high in magnesium, which gives your cells much-needed energy. Aim for 320 mg of magnesium and 4,700 mg of potassium daily. Other good sources of potassium and magnesium: fruits, vegetables, beans, and nuts.

9. Cue up your iPod
Feeling dazed at your desk? Consider listening to music while you work. One study found that employees who donned headphones while they worked were 10% more productive than without them.

10. Try a natural cure
The herb rhodiola, available in health food stores, may increase brain chemicals that stimulate your central nervous system and increase alertness. One Russian study found that people who took rhodiola reported higher levels of physical fitness, better coordination, and less mental fatigue. Try 100 mg twice a day.

19 Bizarre natural home cures that really work

11. Order the seaweed salad
If your go-to Japanese appetizer is miso soup or edamame, consider rotating seaweed salad into the mix. It’s packed with iodine, a chemical that helps maintain sufficient levels of the thyroid hormones that regulate your weight, energy level, and mood—and a new study finds you may not be getting enough of it. We tend to get our biggest dose of iodine from table salt, but among 88 randomized samples of common iodized salt brands, 47 didn’t contain the FDA’s recommended iodine concentration, say scientists from the University of Texas at Arlington.

Adults should get 150 mcg of iodine daily (220 mcg if you’re pregnant, 290 mcg if breastfeeding). Iffy on the seaweed? Other food sources include fish and yogurt.

BOSTON (Reuters) – Vermont has again been named the healthiest state in the nation, topping the list for a fifth straight year thanks in part to a high rate of high school graduation and low incidence of infectious disease.

New Hampshire, Connecticut, Hawaii and Massachusetts rounded out the rest of the top five healthiest states, according to United Health Foundation’s 2011 America’s Health Rankings, released on Monday.

New York, ranked 18th, and New Jersey, ranked 11th, showed the most substantial improvements over the last year, each moving up six spots largely because of gains made quitting smoking, the report said.

Mississippi was ranked the least healthy state. The report noted it had a high prevalence of obesity, high percentage of children living in poverty and a high infant mortality rate.

Louisiana, Oklahoma, Arkansas and Alabama made up the other bottom five states.

Idaho and Alaska showed the most downward movement over the last 12 months, it said.

The rankings, published online, have tracked the nation’s health for the last two decades by evaluating 23 factors including smoking, binge drinking, diabetes, high school graduation, immunization, prenatal care and obesity.

The annual report is published jointly by the foundation, American Public Health Association and Partnership for Prevention. It pulls data from sources including the Census Bureau, Centers for Disease Control and Prevention and the U.S. Department of Education.

In addition to tracking results at the state level, the report compiles health trends nationwide.

The 2011 findings showed no progress in improving overall health this year after three years of gains.

Although there were modest overall decreases in smoking and preventable hospitalizations, major increases in obesity and diabetes were putting the population at risk, it said.

For every person who quit smoking in 2011, another person became obese, the report said.

Read More > Vermont keeps title of healthiest state, report shows.

What is a good diet? A good diet supports health, i.e. satisfies daily energy and essential nutrient requirements. ‘Diet’ in this context refers to the food habitually eaten by an individual. A diet good for one person may not be so for another. Energy and nutrient requirements can vary significantly from one individual to another, depending on activity levels, metabolic rate, growth, pregnancy, breastfeeding, and illness. Good eating habits are thus particular to each individual, and can change according to existing conditions.

It is advisable to have a chat with a general practitioner, when unsure about the current state of health, so that correct measures can be taken.

A balanced diet is composed of appropriate amounts of food from all food groups. These include grains; fruits and vegetables; meat, chicken, fish, and pulses; dairy; as well as sugar and fats. It is a good idea to get familiar with what constitutes a portion. If weight loss is desired good eating habits make success more likely.

People are getting larger in size all over the world. Unhealthy eating habits are a contributor to many common diseases, such as heart disease, cancer, and diabetes. Lack of exercise can further affect health. Inflexibility may develop, lean muscle mass be lost, brittle bones become evident due to lack of weight bearing exercise, and stamina weaken.

Changes to eating habits are often first considered when diagnosis indicates this to be a necessity. Maintaining a fit and healthy physique increases lifespan. This is a valid reason to start developing good eating habits, if this is already not the case.

Following a healthy diet also boosts energy, keeps memory in better working order, and stabilizes mood.

Eating small meals frequently throughout the day cuts down on hunger pangs and the need to overeat at one sitting. Three small meals enjoyed at regular intervals throughout the day, i.e. breakfast, lunch, and dinner, as well as having two to three snacks in between them would constitute a satisfactory eating plan. Eating regularly maintains an active metabolism. Eating less frequently is not better, and encourages weight gain.

Making healthy food choices that are enjoyed are more likely to be formed into a permanent habit. Habits cannot be changed overnight, and take perseverance and time to develop. This is a gradual process. Starting with one to two changes and adding to them at regular intervals can result in notable improvements before long.

It is advantageous to learn to listen to the body. Does eating continue when hunger is no longer present? Reducing the serving size by using appropriate portion sizes will in time make one feel satisfied quicker. Consuming as much food as previously will soon become not only difficult, but also uncomfortable. Food should be chewed properly, eaten slowly, and enjoyed in, preferably, a peaceful environment.

Good eating habits are beneficial in numerous ways. Old habits cannot be changed overnight. The effort it takes is a small payment in return for improved health, the resulting great feeling, and the energy radiating from a healthy individual.

It takes more than physical effort to become fit. With the right attitude fitness can be achieved at any age, and is generally followed by improved health. Sufficient knowledge about the subject is required before pursuing a fitness oriented goal. Visit http://CardioExercisesAtHome.com/ to get more informed.

Article Source: http://EzineArticles.com/?expert=Camelia_Keinonen

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Fish in diet may ward off Alzheimer’s.

By Rachael Rettner

Eating fish may keep the brain healthy and reduce the risk of Alzheimer’s disease, a new study says.

In the study, people who ate baked or broiled fish at least once a week had larger volumes of gray matter in areas of the brain known to be involved in memory and learning. Moreover, people with larger volumes in these areas reduced the risk of developing Alzheimer’s disease five-fold over a five year period.

People who ate fried fish, on the other hand, did not gain protection against Alzheimer’s.

The findings suggest lifestyle choices can ward off Alzheimer’s disease, said study researcher Dr. Cyrus Raji, of the University of Pittsburgh School of Medicine.

While other research has linked fish consumption to a lower risk of Alzheimer’s disease, the study is the first to examine the effect of eating fish on the actual structure of the brain, Raji said.

The study was presented today (Nov. 30) at the Radiological Society of North America annual meeting in Chicago.

Gray matter boost
The study involved 260 people who answered questions about their weekly fish consumption, and then had their brains scanned using magnetic resonance imaging (MRI) 10 years later.

People with greater volumes of gray matter in brain areas called the hippocampus, posterior cingulated and orbital frontal cortex were less likely than others to have Alzheimer’s disease or a type of impaired thinking know as mild cognitive impairment.

The link held even after the researchers took into account factors that could affect a person’s risk for Alzheimer’s, including participants’ age, gender and physical activity.

Gray matter is important for the brain’s ability to function, and decreases in gray matter volume indicate the brain is shrinking, Raji said.

Good for the brain
Fish contains omega-3 fatty acids, which may benefit the brain and protect against Alzheimer’s disease, Raji said. Omega-3s improve blood flow to the brain, which in turn delivers more oxygen and nutrients to brain cells. In addition, omega-3s reduce inflammation in the brain, and can protect against the buildup of the amyloid plaques thought to be the cause of Alzheimer’s disease, Raji said.

It’s possible lifestyle factors other than those accounted for in this study, including socio-economic factors, contributed to the lowered Alzheimer’s disease risk seen among some people in the study, the researchers said.

In a recent report, the National Institutes of Health reviewed data on risk factors for Alzheimer’s disease, and concluded that the evidence available now is insufficient to say that any modifiable risk factor, such as diet, influences the development of Alzheimer’s disease.

More research is needed to validate the results, according to the study.

Pass it on: Consumption of baked or broiled fish may protect against Alzheimer’s disease.

Piers Morgan|Added on November 28, 2011
Magic Johnson explains how he has lived with HIV for the past 20 years.

We examine how to distinguish between good and bad fats and how subtle changes can make for healthier cooking for you and your family.

Fat is not necessarily bad for you, in fact we all need fats to function correctly. It provides our bodies with energy and it additionally provides protection for our organs it the fatty tissue that we all have in our bodies. However we only need small amounts of fat and this is where you can make some changes to the way you cook. Excess amounts of fatty foods will not only result in unwanted excess weight but also increase the amount of cholesterol in your blood stream, resulting in increased chances of heart attacks and heart related diseases.

It is important to establish what fats you need to function and how to moderate the amount of fat you put into your body. There are actually good and bad fats, but distinguishing them can become confusing. But if you want to improve your health through your cooking then you need to avoid the bad fats or at least only eat or cook with them in very small amounts.

Saturated fat: This fat increases cholesterol and therefore should be avoided if at all possible. Generally they are normally solid when they are at room temperature or refrigerated. This fat normally comes from animals and can be found in meat and dairy products like butter. Also some vegetable oils come into this category and they will include coconut or palm oils. When you cook, you should try to avoid cooking with these oils or at the very least only use them occasionally and or in very small amounts.

Unsaturated Fat: This type of fat generally comes in liquid form and when used in place of saturated fat can help lower your cholesterol, however even these fats which are termed as good fats should be used moderately. They still contain calories and therefore should not be used or eaten in excess. Some of the foods this type of fat can be found in are avocados, nuts and olives and also some fish like salmon and mackerel.

As well as using small amounts of the good fats in your cooking, you should also look at alternative ways of cooking. Although it is not wise to eliminate fats from your diets you can reduce them dramatically by cooking your food differently. Although frying is favored in some dishes, you could also look at stir frying your foods using a small amount of olive oil. Also poaching, boiling and grilling is a good alternative and many dishes that call for meats and vegetables to be sealed can be grilled, including chicken, fish and vegetables.

You should also invest in cooking utensils that are designed to help you make your cooking healthier and the anodized cooking sets that are available are perfect for cooking healthier dishes for you and your family.

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A small but growing group worries public-health officials: parents who refuse to vaccinate their kids.

Thousands of Arizona schoolchildren skipped their recommended vaccines during the 2010-11 school year under a “personal beliefs” exemption allowed by state law, Arizona Department of Health Services records show.

In kindergarten alone, more than 2,700 Arizona students, or 3.2 percent, skipped vaccines, more than double the exemption rate claimed by parents one decade ago.

These aren’t children who lacked access to health care or had a medical reason for not immunizing.

Their parents or guardians chose to keep them vaccine-free because of religious or personal beliefs such as fears that the vaccines may do more harm than good.

Public-health officials fear that the upswing may stem partly from a controversial 1998 study of 12 children that linked vaccines to autism, a study that was declared a fraud and retracted by the British medical journal that published it.

Most weight trainers and exercise enthusiasts underestimate the importance of hydration.  You can’t live a week without staying hydrated.  Water helps to regulate temperature, protects/buffers vital internal organs and is useful to our digestive system.   It is in well over half of our bodily tissue.  Muscles are composed of 75% of it.  The Institute of Medicine says that Americans get approximately 80% of their daily hydration requirements from water intake and other beverages and approximately 20% from food sources.

Exercise and Hydration

You have probably heard about how wrestlers go on a big fast for wrestling matches so they can drop weight.  This sometimes includes total abstinence from drinking water. Contrast that to when you’ve seen triathletes, marathon runners and cyclists on TV greedily picking up and slamming down water and energy gels at various stations along the course to stay hydrated.  Whatever you do to achieve your fitness goals, drinking and storing water is important not only to sustain life but it is also critical if your goal is weight loss and exercise.  Water is an essential component of the human body and is critical to successful weight loss and exercising. Yet many people don’t understand the importance of staying well-hydrated and what it takes to stay that way.  Again, how critical is body hydration during exercise?  An insufficient amount can cause soreness, muscle cramps and tiredness.  Here’s the thing:  you should be well hydrated before you begin any exercise session.  If not, then your hypo-hydrated (dehydrated) state could very well affect your exercise performance if what you’re doing is vigorous exercise and it lasts beyond 45 minutes. Water is the optimal fluid for maintaining hydration up to that point.  After about an hour of heavy exertion, you should probably open up a sports drink containing some fast acting carbohydrates and electrolytes.  Try consuming about 40 to 50 grams (or more) of carbohydrates per each hour of exercise.

How Much Hydration?

Water intake is necessary to the optimal functioning of all internal organs.  To avoid dehydration, Fluids (water), must be taken to replace the amount lost each day during normal activities.  In 2004 the Food and Nutrition Board released new dietary reference intakes for water:  Water intake needs vary  from person to person. It is recommended that women drink 2.7 liters (91 oz) daily and men drink 3.7 liters (125 oz) through various drinks or in food. People engaged in any kind of sports activity need even more, especially if they’re active in very warm weather. It is especially critical to stay hydrated during the full day prior to any vigorous exercise. You can get enough water through various forms of fluids and foods including juice, milk, smoothies, soup, vegetables and fruit.  If you are the type that sweats a lot then common sense dictates that you will need more fluids.  Is coffee okay for hydration?  There is recent scientific evidence that suggests coffee taken in moderation does not badly affect workout performance or status of hydration.  Alcohol is a different story.  Stay away from the stuff if you wish optimal performance and recovery.

 Is Hydration Important for all Forms of Exercise?

In one study, hypo-hydration (inadequate water intake) doesn’t have much effect on maximal effort single rep type of strength nor for that matter does it seem to affect vertical jump height, jump squats or anything having to do with pure muscular power.  However, if you decided to do multiple sets of squats then you will start seeing decreasing returns from your efforts.  In other words, the more endurance required for your sport or activity, the more water you will need.  In terms of weight training, the longer your workouts last and how much you sweat will determine your fluid intake.  If for awhile you have been working out fairly hard and you’ve been feeling under the weather and having headaches, drink a few more glasses of water a day.  It may be just the thing you need.

Some Hydration Tips

1)Drink fluids throughout the day before exercise.  Drink an amount of water or more an hour before a workout.  Have a little more about fifteen minutes before your session.

2)Strength training sessions should never last more than an hour.  If yours lasts more than 45 minutes, consider having a sports drink.

3)Getting enough water (fluids) helps to flush out tissues and kidneys.  One way to tell if you are drinking enough water is if your urine is clear.  If it is yellow, you may be dehydrated.  (Be sure first that this is not due to taking a vitamin B supplement which can also make your urine yellow).

Day to Day Hydration Maintenance is the Key
In the quest to achieve your fitness goals, always use your best judgment.  Remember that bodily tissues require time to absorb the fluids you ingest.  If you have not been drinking an adequate amount of water for the last few days, it would not be such a good idea to suddenly drink a gallon all at once just before some heavy physical exertion.  The idea to keep in mind is one of day to day hydration maintenance.

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If you liked this article, you may also by interested in the Significance of Nutrient Ratios.  Check out http://weighttrainingforever.com/ for more weight training information.