4 Ways to Drink More Water and Stay Hydrated

Water is vital for the proper function of virtually every cell, tissue, and organ in the body, and is needed for proper digestion and delivery of nutrients to your cells, and to help regulate body temperature. Water also acts as a “shock absorber” for the brain and spinal cord, and it lubricates joints, organs, and tissues. Adequate water intake may even help you manage your weight.

How much water should I drink?

Your age, size, gender, physical activity level and climate will help determine your water needs. According to the Nutrient Reference Values* for Australia and New Zealand, the recommended daily fluid intake is about 8 cups for adult women and about 10 cups for adult men.

About 70-80% should be provided by beverages including water, tea, coffee and other beverages, and the remaining 20-30% should come from watery foods such as fruits and vegetables.

Be aware of dehydration symptoms

When you’re not properly hydrated, your body sounds an alarm that shows itself first as thirst and dry mouth. Signs that you may not be taking in enough fluid might include:

Dark urine

Constipation

Bad breath

Muscle fatigue

Headaches

But by the time your thirst mechanism kicks in, you’re already fairly dehydrated, so it’s important to stay on top of your fluid intake during the day.

4 Ways to up your intake

Start your day with a big glass of water before your coffee or tea – you’ll create a good habit that can last a lifetime.

Review the situation at work. If you’re at your desk, on your feet or in the field, make sure you have convenient access to water (or bring it with you).

Set a timer or use an app for your smartphone that can remind you to drink more water throughout the day.

Make it interesting: add in citrus, herbs, fruit or a splash of juice to amp up the taste; go for a bubbly, unsweetened option; have some tea with lemon; keep a pitcher in the fridge for a nice icy blast on a warm day.

Whatever way you choose to stay hydrated, even a little bit more water on a daily basis can make a big difference.

Mindfulness: How to Manage Stress Through Yoga and Meditation

In our fast-paced, stressed-out world, there’s a need for techniques and tools, such as the use of mindfulness, to balance out the stress and pressure of work and life.

Mindfulness, often used as a therapeutic technique, is a mental state achieved by focusing one’s awareness on the present moment, whilst calmly acknowledging and accepting one’s feelings, thoughts and bodily sensations.

Meditation and yoga have been shown to promote mindfulness, which in turn has the potential to improve symptoms of depression, anxiety and even cognitive skills. These exercises can also help with focus, stress and attitude, especially when combined with regular exercise and proper food choices.

Simple meditation dos and don’ts

• Don’t think that you need a completely silent and secluded place to practice. In the real world, and especially in a home with kids or at the office, finding complete silence is almost an impossible task.

• Do try to remove yourself from all major distractions, such as phones, computer screens and incredibly loud spaces.

• Don’t convince yourself that you need any special equipment, such as a yoga mat, bells or blankets, because you can meditate anywhere.

• Do try to sit or lie down in a comfortable place where you feel relaxed. You can keep your eyes open or close them, just do what feels right for you.

• Don’t force yourself to start breathing with a specific style, like belly breathing or nose breathing. It can initially put you off or even make you feel light-headed. You can work on breathing technique once you start to feel comfortable with meditation.

• Do focus on your breath. Feel the air coming in and leaving your body. Simply be aware of your breath and how it feels.

• Don’t have a long list of affirmations or goals that you think about or chant out loud.

• Do have one or two key words that help you to relax or guide you towards positive sense of well-being.

How Yoga Can Help You Relax

Sometimes after a long day, I like to unwind with a gentle yoga routine. This is also a great way to start the day—it clears your mind and sets a positive tone for the day with a few simple yoga moves. Yoga also helps with mobility.

According to Harvard Health, major health benefits of practicing yoga include helping to:

• Lower your heart rate

• Slow your breath

• Decrease blood pressure

• Increase blood flow to the intestines

• Focus on the present

• Therefore, the outcome is relaxation.

Afternoon Energy Slump? Tips to Get Your Zing Back!

Does your energy slump in the afternoon? Here are some tips to help you avoid the afternoon energy crash.

What Causes the Afternoon Crash?

Your body’s natural internal clock is partly to blame for the afternoon energy dip. Everyone’s energy level ebbs and flows during a 24-hour period. For most of us, the strongest drive to sleep comes on a few hours after midnight. Another dip, although not usually quite as powerful, also naturally occurs early or mid-afternoon. By that time of day, most people have been up and alert for about 6-8 hours, and the natural need for sleep is starting to build. And you feel the crash coming on.

Since these internal rhythms can get disrupted or accentuated when you don’t get enough sleep, establishing a healthy sleep schedule is really important in helping you maintain your energy all day long.

What and when you eat are important factors.

The Right Carbs Help Keep You Energised All Day Long

Many people get an energy slump in the afternoon because they’re eating the wrong carbohydrates. They’ll start the day with something like a sugary cereal, which causes the blood sugar to shoot up, and almost as quickly back down again. That might trigger a sugar craving, which some might satisfy with a pastry or some candy. And the cycle repeats. Since they’re not providing their body with a slow, steady fuel source, their energy levels might feel like a roller-coaster all day long.

On the other hand, when you get your carbohydrates from foods like vegetables, whole fruits and whole grains, these take longer to digest. Instead of causing a big spike in your blood sugar, eating these foods allows glucose to slowly enter the bloodstream and help provide more sustained energy over a longer period of time.

How to Eat to Keep Up Afternoon Energy Levels

In order to keep your energy levels up and avoid the afternoon energy slump, you need well-balanced meals and snacks—and you need to eat every few hours. People who skip meals just can’t keep going all day long. When you don’t eat at regular intervals, your blood sugar is going to drop and take your energy level along with it.

Just as not eating enough can sap your energy, eating too much at lunch can make you feel sluggish in the afternoon. Unfortunately, some people do both. They skip breakfast then eat an enormous lunch because they’re starving, and then wonder why they’re out of steam most of the day. When you eat a big, heavy meal, a lot of energy is required to digest it. As blood gets diverted towards your digestive tract to help the process along, you’ll start feeling the need to take a nap.

Some people rely on caffeinated beverages in order to stay alert. This isn’t a problem either, unless caffeine interferes with your ability to get a good night’s sleep. Make sure your lunch includes some low-fat protein to help fight hunger, and a supply of good carbs to provide you with a steady energy source. A mixed vegetable salad with some grilled fish, a chicken and veggie stir-fry with brown rice, or a protein shake with fruit can all fill the bill at lunch time.

A mid-afternoon snack that includes protein should also be part of your overall plan. A lot of people try to get by without snacking because they feel it adds extra calories to their day, but they usually just make up for it by eating a really big dinner.

Protein shakes work well as a mid-afternoon snack. Or you can also try a protein bar, a carton of yoghurt with some fruit, some raw veggies with hummus, or a can of tuna with a handful of cherry tomatoes. Again, the combination of lean protein and beneficial carbohydrates will help keep the afternoon slump away and help keep you satisfied – and energised – all afternoon long.