Fluid and Exercise

Proper hydration is one of the most important aspects of healthy physical activity. Drinking the right amount of fluids before, during and after every physical activity is vital to providing your body the fluids it needs to perform properly. Sports dietitians assist athletes by developing individualized hydration plans that enhance performance in training and competition while minimizing risks for dehydration, over-hydration, and heat illness and injury.

Hydration Goal

The overall goal is to minimize dehydration without over-drinking. Adequate hydration varies among individuals. Practical ways to monitor hydration are:

  • Urine color
  • Daily body weight
  • Sweat loss

Urine color

The color of the first morning’s urine void after awakening is an overall indicator of hydration status. Straw or lemonade colored urine is a sign of appropriate hydration. Dark colored urine, the color of apple juice, indicates dehydration. Dark urine is often produced soon after consuming vitamin supplements.

Daily body weight

Daily monitoring of body weight (obtained in the morning after voiding) is useful for monitoring daily fluid balance because total body water changes little under normal conditions. Daily monitoring of body weight may be less useful for monitoring hydration status in females due to the effects of menstrual cycles on body weight.

Sweat loss

Change in body weight before and after exercise is used to estimate sweat loss. Since an athlete’s sweat loss during exercise is an indicator of hydration status, athletes are advised to follow customized fluid replacement plans that consider thirst, urine color, fluid intake, sweat loss, and body weight changes that occur during exercise.


Barbie Cakes

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Protein Stimulated Cells Help Keep Wakefulness

A new study has found that protein and not sugar activates the cells responsible for keeping us awake and burning calories. The research, published in the scientific journal Neuron, has implications for understanding obesity and sleep disorders.

Wakefulness and energy expenditure rely on “orexin cells”, which secrete a stimulant called orexin/hypocretin in the brain. Reduced activity in these unique cells results in narcolepsy and has been linked to weight gain.

Scientists at the University of Cambridge compared actions of different nutrients on orexin cells. They found that amino acids – nutrients found in proteins such as egg whites – stimulate orexin neurons much more than other nutrients.

“Sleep patterns, health, and body weight are intertwined. Shift work, as well as poor diet, can lead to obesity,” said lead researcher Dr Denis Burdakov of the Department of Pharmacology and Institute of Metabolic Science. “Electrical impulses emitted by orexin cells stimulate wakefulness and tell the body to burn calories. We wondered whether dietary nutrients alter those impulses.”

Their findings may shed light on previously unexplained observations showing that protein meals can make people feel less calm and more alert than carbohydrate meals.


A Daikon Cake Snack


320 g shredded daikon
2 cloves garlic
3 pieces black mushroom
1 Chinese sausage (steamed)
3 tbsp chopped green onion
50 g glutinous rice flour
50 g rice flour


1/4 tsp salt
1/2 tsp sugar
1 tsp light soy sauce
1/4 tsp sesame oil


  1. Soak mushroom until softened. Cut into dices. Season the mushroom with soy sauce and sesame oil.
  2. Cut cooked Chinese sausage into dices.
  3. Stir-fry the mushroom and sausage with some oil. Set aside.
  4. Heat some oil in a pot. Sauté garlic until fragrant. Stir-fry the daikon until cooked. Season with salt and sugar. Set aside.
  5. Mix daikon with glutinous rice flour and rice flour in the pot. Add mushroom, sausage and green onion. Mix well into a batter.
  6. Heat oil in a pan, ladle a portion of the batter onto the pan. Pan-fry until the cake is crispy and golden brown on both sides. Remove and keep warm.
  7. Repeat the above step with the remaining batter.

Source: Hong Kong magazine

Thai Breakfast


  • Fried Rice with Shrimp and Pork
  • Omelette and Yam Chips
  • Boiled Choy Sum
  • Plain Rice Congee
  • Iced Coffee
  • Assorted Fruits