Health Advice: Proper Hydration

Q: I am a long distance runner.  In the winter I will run indoors but when good weather hits I'm mostly outside.  How do you know you are hydrated enough?  Are there warning signs to watch for?

A: Yes, there are warning signs you can look out for.  Rule of thumb says you need to drink daily about half your weight in oz. of water.  If you workout this is much higher (about 8 oz. every 15 minutes depending on intensity).  This can be accomplished through water dense foods such as oranges or pure water.  Your cells and body all require H2O to live.  

Foods high in sugar, salt, and caffeine will dehydrate the body.  This is why beverages such as pop, coffee and some sports drinks can be more harm than good.  Opt for an electrolyte drink or gels when on long distance runs.  Carry extras in times of extreme cold or heat.  Water helps regulate body temperature and help your body sweat out toxins.  Without proper amounts your organs will work harder than necessary.  

The chart above shows how the color of your urine is a large indicator of proper hydration.  The color may change after taking supplements (your body will get rid of the excess it doesn't need typically turning your urine a deeper yellow) or certain foods such as beets.  The more clear your pee the better.  The darker the more dangerous.  Try to stay above the black line in the chart.

When you feel thirsty you are already behind on staying hydrated.  Drink up as soon as you're able.  Travel with a hydration pack or choose locations with access to drinking fountains or nearby stores to restock.  Other signs your body is lacking water is cramping muscles, feeling lightheaded or dizzy, constipation, and dry skin.  

Break It Down: Short Spine Massage

One of the best spinal massages, Short Spine Massage is a favorite of most clients.  It helps to warm up the body and take pressure off the low back.  You strength and flexibility will improve quickly when you progress to this exercise.

Purpose- stretch the back, prep for more advanced moves such as the Roll Over, massage the spine, strengthen the low abs

Preps- Bridges, Frogs/Leg Circles, Leg Springs, Rolling like a Ball

Form- head rest is always down, no weight on the neck, begin and end in a Frog, sequence through spine on roll down of back at end, gaze at the ceiling, weight between shoulder blades, feet in short loops

*May not be appropriate for those with neck issues, hip replacements or low back injuries where flexion is not well tolerated.

Modifications- only roll part way up, break it down into smaller sections like Frog and hip lifts, spot client at feet to help them lift up easier

How to Advance- different variation such as lowering in a ball shape or keeping feet up while lowering spine only first, flow from one into the next

Pilates for Low Back Pain

Low back pain is a common ailment that leads many to discover Pilates and its many benefits.  But what really causes back pain?  Most of it is weak core muscles and poor posture habits.  Once these are corrected many of my clients notice half the amount of pain within a few months.


Much of Pilates is done lying down and low impact which is gentle to your spine.  This will help to decompress and elongate the vertebra.  The Method has many ways to modify each exercise if pain does occur.  Breathing deeply, as done in Pilates, will help to relieve stress, promote better circulation and relax tight muscles.

One factor to focus on with this client is their tight or weak hamstrings.  Clients with desk jobs will often have this problem.  Their quads and hip flexors are doing much of the work in daily habits such as walking.  To strengthen the hamstrings and inner thigh do exercises such as Leg Springs on the Cadillac, Leg Series on the small barrels, Standing Pumping on the chair or Breathing on the Cadillac.  Than add in more stretches such as Ballet stretches on the barrel, Hamstring stretch/leg circles with a band, Tree on reformer or ladder barrel, Roll Downs off the wall, and Washerwoman on the chair.

Articulation of the spine will help to decompress and create space in the spine.  Make sure to do some fundamentals such as Pelvic Clock (tailbone tucks and arch) or Knee Sways prior as a diagnosis of their range of movement.  Build in body awareness and pelvic stability for the client slowly each session.  Exercises such as Bridge, Roll Up, Roll Back on the Cadillac, Rolling like a Ball, and Short Spine Massage on the reformer will become smoother with practice.  Breathe deeply into the tight spots of the spine to help these movements flow better.

Lastly, posture work is essential to promote functional stability and strength.  It also makes great homework since they can do it anywhere and for several hours in between sessions.  Short Box Series or Standing work with the Magic Circle is best to teach body awareness.  Have your client show you their "normal" posture while seated and standing (let them be honest, you will be shocked at how daily posture has shaped their currently alignment issues).  Educate on the importance of correct alignment and the stress on the body when done wrong.  Good posture will allow your body to burn more calories, breathe better, strengthen your core muscles and protect your spine.  

*Check with your doctor that Pilates is safe and always work with a well certified instructor with experience.