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  • How to use (and why) WordPress sitemap plugin March 1, 2021
    Did you know that by knowing how to use the WordPress sitemap plugin you can significantly improve your site’s visibility and traffic? Although it isn’t mandatory to have a sitemap on your site, having one significantly improves the site’s quality, crawlability and indexing. All this is important for better optimization, which is why we wanted […]
    Ivana Cirkovic
  • 22 free and premium podcast software for your show [2021 edition] January 18, 2021
    You’re determined to start or improve your podcast but don’t know which podcast software to use to really make it stand out? We’ve got you! #podcasting Top 22 free and premium podcast software for your show #WordPressTips #podcasting The post 22 free and premium podcast software for your show [2021 edition] appeared first on Meks.
    Ivana Cirkovic
  • Digital storytelling with WordPress – an all-in-one guide to make your web stories pop! November 23, 2020
    Wondering how to improve digital storytelling with WordPress and build more awareness and exposure of your business? Let our guide lead the way. The post Digital storytelling with WordPress – an all-in-one guide to make your web stories pop! appeared first on Meks.
    Ivana Cirkovic
  • How to use WordPress autoposting plugin to improve your visibility and SEO? September 10, 2020
    Did you know you can use the WordPress autoposting plugin for your content efforts and improve not only your time management but your business and visibility as well? The post How to use WordPress autoposting plugin to improve your visibility and SEO? appeared first on Meks.
    Ivana Cirkovic
  • How to create a personal branding site? Step-by-step DIY guide August 15, 2020
    Looking for ways and means to create a personal branding site? Well, look no further ’cause we’re giving away all the how-to’s to do it yourselves! The post How to create a personal branding site? Step-by-step DIY guide appeared first on Meks.
    Ivana Cirkovic
  • Top 15 WordPress content plugins and tools to improve your visibility and rankings July 16, 2020
    Let’s take a look at some of the must-have WordPress content plugins and tools to use to improve both your UX and rankings. The post Top 15 WordPress content plugins and tools to improve your visibility and rankings appeared first on Meks.
    Ivana Cirkovic
  • WCEU 2020 recap – key takeaways from the biggest online WordPress conference June 9, 2020
    Missed WCEU 2020 and all the exciting stuff from there? Here are all the key takeaways and main points to remember so, take notes! The post WCEU 2020 recap – key takeaways from the biggest online WordPress conference appeared first on Meks.
    Ivana Cirkovic
  • How to change the WordPress username? An easy step-by-step guide May 14, 2020
    Wondering how can you change WordPress username once you set up your blog or site? Read all about it in our helpful guide! The post How to change the WordPress username? An easy step-by-step guide appeared first on Meks.
    Ivana Cirkovic
  • What’s the best WordPress comment plugin to use? April 13, 2020
    Wondering whether to use WordPress comment plugin or go with the native option? Here are our thoughts and recommendation on which one to choose. The post What’s the best WordPress comment plugin to use? appeared first on Meks.
    Ivana Cirkovic
  • Top 12 WordPress Newsletter plugin recommendations March 17, 2020
    What better way to gain more subscribers and grow your email list than with a little help of a top WordPress newsletter plugin, right? Only, with so many of them on the market – which one to choose? The post Top 12 WordPress Newsletter plugin recommendations appeared first on Meks.
    Ivana Cirkovic

The 411 on Staying Hydrated

The 411 on Staying Hydrated

Mike Kemp / Getty Images

To survive and thrive, your body needs 45-75% of water, which is close to 10-12 gallons. It sounds like a lot, but two-thirds of the water stays in muscle tissue (intracellular) and one-third extracellularly. Break down the numbers: blood is 83% water, lean muscle 73%, body fat about 25%, bone about 22%. The function of water is very important for bodybuilders and weightlifters. Maintain body temperature and lubricate joints. Water also acts as a source of delivery and removal of waste from our bodies, buffering organs and tissues and sweating.

You can achieve 60% of water from other fluid sources, such as fruit juices and milk. Another way to meet your water demand is through fruits and vegetables. that much 10 remaining percent Metabolized in our body by micronutrients. But how does the body lose water? The answer is simple. 90% of urination, defecation, breathing and sweating-exercise are lost. It should be noted that sweat discharge may vary depending on the environment. Intensity and duration of exercise and individual size.

Avoid imitation

It is a myth that you must rehydrate. Due to the electrolyte, Gatorade or Powerade: sodium, potassium and chloride. This electrolyte is easily obtained through a balanced diet, and most sports drinks contain twice as much sodium. But to drink sports drinks during exercise, it is recommended to dilute the sports drink by a quarter. This eliminates the need to add sugar and sodium. At the same time, drinks containing electrolytes improve moisture absorption, especially if they are pushed past 60 minutes or there is moisture.

Drink the right amount

As a bodybuilder, I constantly monitor my weight before and after my workout. If you dropped pounds on the scale after exercise, replace 1 pound with 2-3 cups of water. Also monitor the amount and color of urine. Small amounts and dark colors indicate dehydration.

  • Proper intake: The recommended intake for women 19 and older is 2.7 liters (91 ounces) or 6 bottles of water per day, and for men, 3.7 liters per day or 8 bottles of water (125 ounces) per day. Note: Each person's water demand depends on their age, activity level and climate.
  • Consumption before exercise: Drink 17-20 ounces or 1 bottle of water 2 to 3 hours before exercise and 7 to 10 ounces or 1 glass of water 10 to 20 minutes before.
  • Amount during exercise: The main goal is to match the sweat and urine output with the fluid input, so you need to know how much water you lost through sweat and urine. It is recommended to drink 7-10 ounces of water every 10-20 minutes. Recommended for high intensity workouts over 60 minutes, especially in wet weather.
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