ABS Blog

Monday, October 24th, 2011

The average person loses around 10 cups of water per day (or more if you engage in vigorous exercise): 2 due to sweating, 2 through breathing, and the rest through excreting waste. We have to replenish this constantly, preferably through water and food, not just coffee and Diet Coke! Depending upon your metabolism, size, activity level and environment, you could need to replace more or less water.

What is water responsible for? Without water, life would not be possible as it allows for almost all reactions to take place including breathing, digestion, and all organ function. It helps to balance out the acids, cushion joints, protect organs, and allows muscles to contract and relax (work!). Water allows your body to stay anabolic and help build muscle/lose fat!


Sodium is the primary regulator of extracellular fluid. If you take in extra salt, you will naturally crave more fluid as your body is attempting to regulate proper water to sodium ratio. While sodium is responsible for many important functions such as nerve transmission and muscle contractions, it is typically over-consumed.

The RDA for sodium is roughly 2400mg a day. With fast food, soda, eating out, etc. the average adult is taking in closer to 4000–8400mg a day! This can lead to swelling, pain, high blood pressure and damage to internal structures. There is no benefit to having extra sodium, but there are many unwanted side effects.

This is why it is important to stick to whole foods – food found in nature in its natural state (if you can, get organic). Avoid processed foods, fast food, and dining out as much as possible. When eating out, ask them to cook your food with no salt. Avoid frozen dinners, crackers, chips, deli meats that are cured, sodas, and so forth.


Alcohol is calorically dense, and yet it doesn’t make you full. Could you eat 7 apples? Could you do 7 shots? Alcohol contains 7 kcal per gram vs. 4 kcal of protein or even 4 kcals of carbs. This means every gram of alcohol has almost 2x the calories of protein and carbs!

Plus, alcohol provides no nutritional value. It will, however, help you make worse food choices and reduce the capacity of your metabolism by reducing your ability to use fat as energy when in your blood.

Check it out:

1 beer = 150 calories

Light beer = 90 to 110 calories

9 oz. wine = 160 calories

1.5 oz. liquor = 90 calories

Limit your alcohol to 1 or 2 times per week at most. If you have a meal designated to eat whatever you like (we call it a “cheat meal”), try to have your alcohol then and get all the bad calories done at one time. If you just have a drink, that is a cheat meal by itself. Within a meal, it is part of it. Go easy, as drinks add up quickly. No more than 3 drinks a week at MOST!

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