writingwyo Günlüğü, 27 Tem 24

Most things do become easier with time. Be sure you are always hydrated. I find that in summer I am always mildly dehydrated and sometimes more.  

Thanks, Morticia 😊 I know in the past I was able to do significant exercise while working full-time and was fine, so I hope I can build back up to that and this isn't just a middle-aged lady thing. 😂 I'm pretty sure I stay hydrated -- I usually am always drinking something, almost like a nervous habit. I only do caffeinated coffee (which, contrary to what some say, still hydrates you, only not as much) before 8 a.m., and everything else after that is no-sugar, no-caffeine. I down a full pint of water just taking my fiber pills twice a day. Plus, I eat a lot of fresh fruits and vegetables, which provide some water. Lastly... I pee all the time, so I think I'm OK 😂 

It is not normal to feel wrung out for the rest of the day. Make sure you are eating enough calories and carbs to support your exercise. I would also see a doctor and get labs done. B12, Iron, Vit D plus all the regular blood and CBC panel. 

stick it out a bit longer but if you are still this fatigued after getting into the groove of your new routine then you should scale it back a bit  

Outerlimit -- I get my labs done twice a year, and they're so perfect my doctor says I'm "boring." I think I may just need to build up a base. If it gets worse, or if I can't work through it, I may consider that. I'm not collapsed on the couch tired, but more tired than I'd like to be. I think more than anything, I'm frustrated at not being able to push harder like I was able to do when I was younger  

OTB - thanks 😊 I think I may take a true rest day more often (taking one today) and not try to double up strength + walk on the same day as often. Yesterday, I did that, and I think it might have been a bit much. Might not be the best time to restrict calories, either. The yoga definitely needs to stay in the mix. Two classes, and it's already doing my neck and shoulders good. Between years of bad posture and an old ski injury from my telemark days, those joints sound like rice krispies 🤣 

The true indicator of your hydration level is the color of your urine. AIM for clear, pale yellow urine, not colorless.. Typically your first void of the morning is a darker yellow —as you eat and drink that color should lighten considerably. Over hydration, especially in the senior population, can be as serious a problem as dehydration it can lead to fluid overload (pulmonary edema/congestive heart failure) and electrolyte imbalance in those who might have underlying heart or lung issues.. Be care when you tell newcomers to drink huge amounts of water because they many actually take your advice Ce. 

Thank you 💕 Kenna - I tried to inform people of the same facts since the suggestions of over hydration can have serious life threatening health consequences. 

I agree with OTB. Listen to your body. You probably need to back off a little. Some days you will feel more energetic, then go for it. It's good to have days where you ease up and days when you push it. Your body will tell you. My personal feeling is that if you're getting at least 30 min of exercise 5-6 days a week it doesn't really matter what kind it is. When I used to be a gym rat, I'd heard your sessions shouldn't be more than 45 min. Some do two sessions per day. A total of 90 min. Some have even said dont go over 1 hour, 15 mins lifting weights. Taking a couple days off a week is crucial for muscle building. In part it depends on your goals as to what type of exercise you choose. I was recently diagnosed with Osteoporosis. Walking and lifting weights helps strengthen bones, where cycling and swimming don't. The older we get the more important it is to stretch. I wouldn't give up the yoga either.  

I'm glad to hear this topic on water. I had two doctors tell me to drink 92 oz water a day. Seems excessive to me. The reason they told me was because of frequent urinary tract infections and because I was light headed and they thought I was dehydrated and prescribed salt tablets. I had already been drinking 64 oz a day and didn't feel dehydrated. I do worry that 92 oz is too much. I sure wouldn't want fluid retention so I guess I need to have a yearly conversation with my doc to see if it's still something I should continue. I was wondering if I was hypoglycemic but they never tested for that. A cardiologist didn't think I had adrenal insufficiency or orthostatic hypotension. Who knows...hormone cream stopped the UTI's which were caused from a decline in estrogen. As the old adage goes...everything in moderation. 

Kenna and Jergens -- thank you. I've never bought into the "hydrate, hydrate, hydrate" thing. Always thought it was a little silly. Drink when you're thirsty is my attitude, pretty much. I'm usually drinking something most of the day, but more out of habit. Will keep an eye on the color, Kenna, but I think it's fine.  

And what kind of calorie deficit do you have? If you are very low calorie you should have less activity. 

Bearnoggin -- I think you're right. I have a tendency to try to get too gung-ho. Dang, I miss that 20-something year old body that just used to snap to and do whatever I asked of it, even if it wasn't real happy with it afterward 😂 I think my weight sessions have been clocking in at about that 45 minute range. The woman who set it up for me really came up with a reasonable, realistic plan. I only do the weight training 3x week -- push, pull, and leg days -- and I do always take at least one day off between 

Writingwyo— unfortunately the drink when you are thirsty theory doesn’t work great either, again, especially in the senior population, most of us have an altered thirst mechanism and don’t always recognize that need for water so we do need to really pay attention to how much we are drinking and the color of our urine. Human anatomy/physiology is not easy and certainly not cut and dried. Especially in these hot summer months, roughly keep track of your fluid intake and keep a water bottle handy and drink frequently. A frequent replenishing is much better than trying to play catchup. 

Your body is adjusting, the feels will ABSOLUTELY dissipate 

cindybev -- not much of one, TBH. I shoot for 1800 calories when I'm being consistent, which I haven't always been lately. Both FS and Google Fit think I should be gaining on that. My best guess is I'm the queen of NEAT or something. My house is all up and down, and I'm often a physically restless person. I start pacing when I'm even just brushing my teeth, and I could never focus in Zoom meetings without tossing a ball between my hands just out of camera view. Dunno. TBH, part of the reason I want to build muscle and increase activity is I like to eat and want more calories to play with  

Kenna -- no worries on my front on that one. I don't track water intake, but I'm always drinking something. And I'm not that old yet 😊 

Thank you, Newty. I'm gonna run with that theory 😁 

What is your pre workout protein and post workout protein like, a fitness trainer told me to increase protein intake prior and post workout 

Honeybuns— sodium/salt your body does need sodium to hang onto water but it also needs sugar to open the doors of the cell to let water in. Potassium is also crucial — the sodium and potassium do a little dance, exchanging ions which allows the water to move in and out of the cell.—- sodium potassium ion exchange. For most plain old water is ok but if you are dealing with being exposed to excessive heat, or doing more activities that cause you to sweat — you need more than plain water.. Good subject for people to read up on.