According to Cohen, it’s impossible to give everyone the exact same rule of thumb. But for some general guidance, she would say to drink half of your weight in ounces. So, for example, someone who weighs 150 pounds would want to drink around 113 ounces of water, which is about nine cups.
It’s a bit more of a personalized calculation than an eight-cups-per-day standard, but don’t take it as gospel, either. Cohen says that number can totally vary depending on your lifestyle habits: “If you go on a ketogenic diet or a carnivore diet, you probably need around 75% of your weight in ounces, because it’s a dehydrating diet.” Or let’s say you have a thing for sweaty HIIT workouts: The more you sweat, the more fluids you lose, and the more water you’ll need to drink.
Consequently, Cohen explains, you may need less water than others—don’t force yourself to gulp down gallons just to meet a certain threshold. “There’s this whole new thing with drinking a gallon of water a day, which is 16 glasses of water a day,” she says. “That may be fine for some people, but for a lot of people, it’s probably too much water. You can overdo it.”
The bottom line? While you can follow a general quota, only you can know the exact ideal amount of water to drink daily. As Cohen notes: “The only way to know is to live in your body and know what it feels like.”
Although there’s no strict definition or set of guidelines for this eating practice, “a pescatarian is someone who includes fish while maintaining a vegetarian diet. In other words, a pescatarian is a person who will consume fish and seafood, but not red meat, chicken, or pork,” explains Amy Kimberlain, RDN, CDCES. “They will also include tofu, beans, vegetables, fruits, dairy, and grains. Some vegetarians eat eggs and dairy, some do not.”
At a glance, pescatarians and vegetarians might look very much alike, with a shared focus of plants as their foundation. But their chief distinction lies in their source of animal (fish and seafood) vs. vegetable protein. A vegetarian does not eat fish, and a pescatarian does.
It’s also important to note that pescetarianism isn’t new to human history. Many civilizations have followed a fish-dominant, plant-based diet for religious, social, health, and cultural reasons throughout millennia. However, the term pescetarianism—and the eating behaviors associated with it—didn’t officially appear in mainstream culture until the late 20th century.
by Pauline Six
Here’s the simple truth on a somewhat taboo subject, running and exercising during your period is possible. It’s doable – though, to be honest – it can be less than enjoyable. Here are some simple tips to help you train… every day of the month.
You’re Not Alone: Study on the 2015 London Marathon
Not all women can relate to Pippig’s heroic, if not daunting example of perseverance.
Are you wondering if and how the pain of menstruation affects your fellow female athletes? If you feel like your performance suffers during your period, you are not alone. A survey was completed of 1,073 female participants of the 2015 London Marathon. Of these women, around 30% of them expressed that their menstrual cycle had a negative impact on their performance and training.(1)
Most women athletes are affected one way or another, so let’s take a deeper look.
Sports and the cycle phases: when to be careful
Knowledge of your cycle can be a strong ally when you’re trying to optimize your training. Take extra during your workout sessions from around day 14 until day 28 of your period. During this time there’s up to three times extra risk of ACL injuries (like rupture) to the knee.(2)
Menstrual cycle and performance
There is no formal evidence that says “menstruation is linked to underperformance” in running, or other high endurance sports.(3) However, the hormonal increase in women’s bodies can make it more difficult for the muscles to access oxygen. Other performance measurements are mostly unaffected.
What happens in your body during PMS?
Menstruation is tied to hormonal cycles. Hormone levels drop during the first phase of menstruation, which actually occurs just before the onset of menstruation. This can cause women to have disruptive symptoms that affect certain aspects of women’s training routines. We refer to this as premenstrual syndrome (PMS).
Symptoms can include:
- Breast sensitivity
- Water retention
- Behavioral changes
Other physical signs can include:
Bone and joint pain, headaches, and digestive symptoms like nausea, constipation, or diarrhea.
Cramping during periods
Cramping is a real… pain. And cramping pertains to all the different pains that occur during menstruation.
Studies show us that cramping affects between 30 and 50% of all women of reproductive age. This certainly applies to a large number of women runners and athletes.
In good news, estrogen increases can actually have a positive effect on your energy levels. Your energy levels should be at their highest point during the ovulation phase (around day 14). For high-endurance sports, estrogen promotes energy storage in muscles, as well as the entry of glucose into muscle cells.
Track your cycle!
Try using a cycle tracking app to better understand your body’s unique needs. Allow yourself time off when you usually feel more tired. See if you can schedule harder workouts, competitions, and races during your ovulation phase when your energy levels might be higher.
Tips for Women Runners Athletes During Menstruation
Pharmaceuticals & Alternative Medicine
First and foremost, ask your doctor for advice on taking pain medication during your period. Doctors often prescribe simple pain relievers such as Tylenol, or minute doses of drugs like Ibuprofen. Aspirin increases the risk of bleeding, so do not take it during your period.
You may also turn to alternative medicine treatments like homeopathy, phytotherapy, etc.
Many women athletes use contraceptives as they are intended, for birth control. However, contraceptives can be used to control menstrual cycles as well.
The best advice is to talk with your doctor before changing or using a new contraceptive method. Make sure you talk about your running and training routines and get personal advice.
Adapt Your Training So You Can Continue Running to Exercise During Your Period
If you experience painful periods or are more tired before or during your period, listen to your body. Don’t put yourself in a tough situation. However, if you’ve got the urge to burn off some steam, don’t hesitate to get a workout in.
Running and training during menstruation is totally possible. Its link to poor performance is not proven. The truth is that ever woman experiences her period differently. It is up to each of us to adapt our training approach to our current physical and mental condition.
Women Who Inspire Us: Uta Pippig
In 1996 Uta Pippig won the Boston Marathon, despite heavy losses of menstrual blood. The press largely ignored the blood, and instead celebrated her tenacity as an athlete. The image of her crossing the finish line, legs dripping in blood, illustrates our point perfectly. Yes, she admitted to experiencing pain and even considered dropping out of the race, but she chose to press on and was rewarded with victory for her determination.
About the author:
Pauline Six is a sports medicine physician for Running Care. She specializes in the rehabilitation of athletes (from initial diagnosis to re-training). Pauline is a passionate runner; she competes in long distance trail running and triathlons.
People have been fermenting different foods for thousands of years, and though we can purchase many popular ones (like kombucha and kimchi) in stores, there’s a simple art to the process of fermentation that means you can certainly start fermenting your own foods at home (and the truth is you can ferment just about any veggie).
This simple how-to comes from Analiese Gregory’s new book How Wild Things Are, which shares her experiences with hunting, fishing, cooking, and foraging—slow food—on the island of Tasmania off of the southeast coast of Australia.
“These mushrooms are one of my favorite finds from those moments where you look at a vegetable and think ‘I wonder if…'” she writes. “The fermentation makes them soft, salty, and delicious.” Though there are actually four types of fermentation, this recipe uses basic lacto fermentation for brining, which is “best used on whole, smaller vegetables,” explains Gregory.
Lactic acid fermentation is a process by which yeasts and bacteria convert starches and sugars into lactic acid, and it’s the type of fermentation used to make everything from kombucha to kimchi to sourdough. It, like other forms of fermentation, leads to the production of probiotics—the good bacteria that support our gut health.
All you need for this recipe is salt, water, mushrooms, a vessel, and a little bit of time (about five days).
Nutritional yeast is no longer a fringe food. These days, you can find it on the shelves of most grocery stores, among other vegan substitutes and superfood powders.
This nutrient-dense powder is packed with vitamins. Most notably for plant-based eaters, it’s rich in vitamin B12–which is difficult to get from non-meat sources. It also contains a lot of other B vitamins and proteins.
Whether nutritional yeast is new to you or something that’s always in your pantry, creative ways to use this product are always welcome. Although it’s often just tossed on top of foods, it can also be used in sauces, soups, and more. Below, 18 of our favorite recipes using “nooch” (as it’s affectionately nicknamed):
So, are gut feelings foolproof? Unfortunately, no, it’s not that simple.
But as you start to listen to your gut and intuition more closely, you’ll be able to better distinguish between what’s real and what’s not.
“You can’t remember everything you have experienced in life, but you do store all this wisdom,” Swart explains. “Gut feelings are pattern recognition systems designed to keep you safe and well, but sometimes they can hold you back from thriving based on old fears.”
Allan echoes this point, telling mbg, “the main danger of giving full reign to your gut feelings is you could be projecting.”
She offers this example: Say you were cheated on in the past and you’re convinced your newest partner is a cheater, too. “You might be right—but it could also be projection from the previous trauma that you haven’t processed, and you’re just slapping it on the next person that comes.”
Or, alternatively, you could be projecting your fantasy or idealization onto someone you’re just meeting because you really want to find love. What you think is your intuition telling you “they’re the one,” could just be another projection.
With that in mind, pairing your gut with the logical mind, or getting some outside perspective from a friend, can help.
“Journaling can hone intuition by [helping you see] repeated patterns when you trusted your gut versus went with logic,” Swart adds.