As you begin a regular exercise routine, consider drinking an extra glass of water each day. Water will ensure that you are properly hydrated and maintaining proper fluid balance in the body.

The body comprises 70 percent water, and less-hydrated people need to work harder to achieve their workout goals. When dehydrated, a person will feel sluggish and might give up sooner than planned.

Remember that water also helps each cell in the body to carry out essential functions.

It's also worth noting that sports drinks — typically containing glucose, sodium, proteins and carbohydrates, have the effect of soda on an average person. They should not be included as a part of your water intake unless you are an athlete who needs to replace elements lost through perspiration and exertion.

Did you meet your goal? If you increased your water intake with your workout, you did.

Note: Tips based on a person who wants to lose 30 pounds, leads a sedentary lifestyle, has little exercise experience and is a yo-yo dieter. This person also has a full-time job that imposes time limitations. Consult a physician before starting any diet or fitness regimen.

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Reggie Palma has been an exercise physiologist and personal trainer for 12 years. He has a fourth-degree black belt in the Filipino martial art kali.