Lead a Healthy and Active Lifestyle

Tips For Getting Fit In Today's Fast-Paced World

Month: April 2018

Everything You Need to Know About Water Consumption

It’s no secret that water is a vital part of living; all living things need water to survive; however, you may be confused about certain aspects of water consumption. This article aims to answer most – if not all – the questions you have about water.

  1. Why is water important?

Sixty percent of your body is composed of water; its main purpose in your body is to regulate temperature and maintain other bodily functions. It acts as a cushion and lubricant for your joints, thus protecting your tissues and spinal cord; additionally, it also aids in digestion and waste removal.

  1. How much water do I need to drink?

The general rule is to drink 6-8 glasses – or one liter – of water per day. If you live in hotter climates, you may need more. There is no concrete answer to this question; moreover, if you really want to make sure if you’re well hydrated, monitor your urine. If your urine is clear, then you have nothing to worry about; on the other hand, if it’s dark-colored, you should opt to drink more water. Symptoms of dehydration may include tiredness, headache, dry skin, and dizziness.

  1. What are the benefits of drinking water?

Drinking enough water keeps your digestive system at peak condition; fast metabolism leads to weight loss especially if coupled with continuous exercise. Water is the main fuel of an active lifestyle and helps in improving your overall fitness.

  1. When should you drink water?

There are suggestions as to when you should drink your eight glasses of water; you should drink water first thing in the morning to activate your internal organs. Next, you should drink another glass 30 minutes before a meal to prevent indigestion. Before taking a shower, drink a glass of water to lower your blood pressure. You should also drink an hour before you sleep to replenish the water lost during your slumber; however, as a general rule, you should drink when you feel thirsty. You don’t need to schedule exact times of when to drink your glass of water.  Rather, bear these tips as added information.

  1. Is there a difference between hot and cold water?

Hot and cold water both have its benefits. If you want to drink water directly after waking up, choose hot water. Hot water is said to prevent indigestion and constipation; additionally, it also removes harmful toxins from your body. If you’re experiencing pain – like cramps, for example, hot water also acts as a viable pain reliever.

On the other hand, cold water is preferred after heavy workouts. It’s a huge help in hot summer days and also speeds up your metabolism. The recipe for weight loss includes cold water after solid workouts!

An active lifestyle does not mean you need to drink water alone! Only drinking water keeps you safe from diabetes and like diseases, but if you can’t stay far from your cup of tea, don’t force yourself to. Living healthily just entails proper discipline and self-control.


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Eight Tips to Make You Fall Asleep Easier

You need to be well energized to be able to perform your best during workouts. Lack of sleep is a serious issue that cannot only lead to unhealthy habits, but to chronic heart disease and diabetes! To help ensure you are getting enough rest at night, here are eight tips to make you fall asleep easier.

  1. Lessen naps during the day.

To fall asleep easier, you need to feel tired. Daytime naps sometimes disrupt your sleeping pattern, causing you to stay awake in the middle of the night and wake up with a feeling similar to jet lag. To avoid this, limit your naps to 15-20 minutes. You will be able to rest during the day while being tired enough to crash onto your bed at night.

  1. Avoid caffeine in food at night.

Caffeine may be good to consume before a morning exercise, but at night, it only serves to keep you awake. Watch out for the amount of caffeine in everything you eat or drink – even caffeine in chocolate is enough to hinder your zzz’s!

  1. Don’t eat heavy food before bed.

It is not a good idea to overload your digestive system right before you go to sleep. Make sure to eat an hour before going to bed and to keep your meal light and satisfying.

  1. Don’t drink too much before bed.

A glass of water should be enough before going to bed. Drinking too much liquid guarantees you more trips down to the bathroom, which will wake you up rather than easing you into sleep. Additionally, mind what you drink! Alcohol may make you tipsy, but once its effect wears off, you may be stuck thinking in bed for hours.

  1. Wind down before bedtime.

Aside from physical exercise during the day, some people practice yoga right before going to sleep. This practice clears your body and mind before you drift off. There are even certain stretches that you can do on your bed!

  1. Clear distractions.

Put your mobile phone and gadgets away. Keep lights to a minimum. If you have a clock, refrain from looking at the time every so often. Hide your clock from plain sight. Counting the hours of sleep you will get before even falling asleep is just going to make you more anxious.

  1. Read fiction instead of self-help books.

If your bedtime routine consists of you reading a few pages of a book before dozing off, read fiction books instead of self-help books. It eases your stress and takes your mind away from your current problems; you will have some pretty interesting dreams, too!

  1. Don’t overuse sleeping pills.

Sleeping pills have various side effects such as diarrhea, daytime drowsiness, and changes in appetite. Use these pills to a minimum – opt for more conventional ways to aid in falling asleep, such as breathing exercises.

These tips may help you in your quest to find a good night’s slumber; however, these are not concrete solutions. It is up to you to find the perfect way for you to get some rest. Even if you are stuck counting sheep, you just have to keep trying.


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