There is no shortage of different beverages in today’s world. From sports drinks and coffee to turmeric lattes and sugary sodas, you can drink a different beverage whenever you choose. Why didn’t we mention water right then? It may come as a surprise to you, but a lot of people dislike water. Some people even say that it tastes terrible. Well, water is life, people, and it benefits the body in so many ways, but so do various teas. 

While a lot of beverages are enjoyable to drink, they do not all contribute to hydration. That is particularly true for caffeinated beverages, which people consume a lot of. Drinking tea, however, is another story. Certain teas can help quench your thirst, promote hydration, and provide surprising health benefits. 

Water Intake Guidelines

The body requires adequate fluid intake in order for it to function optimally. Fluids help everything from cells to organs, lubricating joints, protecting tissues, and enhancing digestive function. How do you know how much water to drink to ensure proper hydration? You have probably heard of the eight by eight rule, which means that you drink eight eight-ounce glasses of water per day. This is somewhat of an outdated recommendation, as weight, age, and activity level influence your hydration needs. 

Hydration is a factor of total fluid intake, not just water intake. You can get water, electrolytes, and other fluids from soups, water-rich fruits and vegetables, and certain beverages. Health experts note that adults should aim to consume 91-125 fluid ounces of water per day. That equates to 2.7 to 3.7 liters, or about 11 to 16 cups. As a general rule of thumb, we encourage people to drink half their body weight in ounces of water per day to ensure proper hydration. If you weigh 150 pounds and divide that by two to get 75, you should drink 75 ounces of water per day.

Tea Vs. Water For Hydration 

The body needs water to survive, but you don’t always have to drink plain water to take advantage of its benefits. In fact, the Mayo Clinic notes that about 20% of your daily fluid intake should come from food. The remaining 80% can come from water or hot and cold teas. Black and green teas, however, contain caffeine, which is considered a diuretic. According to preliminary research, there is little difference between the hydration status of drinking black tea and drinking water. Those results came from a small study from March 2011, so more research is necessary. 

Other research suggests that caffeine does not become a diuretic until you consume 500 milligrams (mg) daily. Black and green teas typically contain between 30-50 mg of caffeine per eight ounces. That means that you would have to drink a lot of green and black tea in order to harm your hydration efforts. Coffee, on the other hand, usually contains 80-100 mg of caffeine per eight ounces. That means you can reach that 500-mg mark a lot quicker, which could impact your hydration.

Tea Benefits

You can get a few extra perks from drinking tea instead of just water to meet your hydration goals. The consumption of black and green tea has been linked to better heart health, including lower blood pressure and cholesterol levels. Certain teas can also help improve memory, reduce inflammation, contribute to weight loss, and contribute to longevity. There are so many herbal teas, from ginger and chamomile to peppermint and hibiscus, all of which offer different health benefits. Some work to soothe an upset stomach and sore throat, while others aim to reduce nausea and enhance immune function.

Be Careful About Your Sugar Intake

Although drinking tea can help you meet your hydration goals, you have to be mindful of how you prepare tea. Drinking water by itself means that you are safe from refined sugars, fats, and calories. What you add to your tea can affect your health, your overall hydration, and the tea’s health benefits. Added sugars can contribute to heart problems, obesity, and other health issues. Try to drink your tea without sweetener for a healthy beverage option. If you want to sweeten your tea, consider using a small amount of honey instead of white sugar, or stevia or raw agave nectar.

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The nose is susceptible to dryness in both summer and winter weather. Both seasons, although they are literally hot and cold, can have severe dry weather, which is not kind on your nose. The lack of humidity, which is more common in dry, desert areas in summer, can dehydrate the mucous membranes in the nostrils. Indoor, air-conditioned spaces can also cause dryness.

Ever notice that you feel congested after being in dry heat and then transitioning to a cold indoor space? Dry air can make you feel like you have nose crustiness, or even dry boogers. Mucus plays an integral role in the body, protecting it from viruses and bacteria. Mucus is sticky, which helps to trap foreign particles, which the body then removes. Additionally, mucus contains antibacterial properties that help fight infection. 

Beyond dry weather, vaping, smoking, and certain medications may cause nasal dryness. As if there weren’t enough reasons to quit smoking! Now, we’ll explain a variety of remedies that may help prevent your nose from drying out. 

Don’t Forget To Hydrate

Drinking water throughout the day can help you avoid dehydration, which is especially important in the summer heat. Keep a reusable water bottle on hand and don’t forget to keep filling it up. In addition to hydrating your organs and systems, water also helps to keep the nostrils moist. Aim to drink half your body weight in ounces of water each day to optimally hydrate. If you weigh 180 pounds and divide that by two to get 90, aim to drink 90 ounces of water per day. 

Take A Hot Shower Or Bath

A steamy hot shower or bath in the middle of summer may not sound like the most appetizing activity, but it may help relieve nasal dryness. The steam may temporarily relieve a dry or itchy nose. You can even use homemade shower melts to help relieve congestion. Consider adding a few drops of eucalyptus essential oil to your bath to help you breathe better. 

Use A Humidifier

Some people have a humidifier installed in their home, so they can monitor humidity levels at all times. You can also use a portable humidifier to introduce moisture into a room in your home. This is especially beneficial if you tend to experience a dry nose at night. That may help you avoid allergies, illness, or overall stuffiness while you sleep. If you are traveling, humidify the space by hanging wet towels in various places around the room. 

Try Saline Sprays

A nasal saline spray can help keep your nostrils nice and moist. How often you’ll need to use one of these sprays will depend on the person, and the level of nasal dryness. Usually, you use a spray twice a day, or once every four to six hours. If you find that you have to use nasal sprays all the time, consider a gel, which lasts longer. A saline gel is preferable to olive oil, coconut oil, almond oil, or petroleum jelly, which some people try with cotton swabs. You don’t want to inhale those home-based remedies into your lungs, though. 

Experiment With Damp Cloths Or Wipes

Sometimes, all you need is to apply a warm, wet washcloth to your face to help moisten the nasal passageways. You can do this several times a day to provide relief, according to the National Library of Medicine. You can even use a wet wipe or baby wipe to help moisten the inside of your nose. 

Use A Nasal Rinse

You may be familiar with a Neti pot if you have a cold and want to get rid of congestion. This form of nasal irrigation may also help relieve a dry nose. According to the Food and Drug Administration (FDA), Neti pots use a saline solution to moisten the nasal passages, which are exposed to dry air. Make sure to read the instructions before you rinse out your nostrils. Neti pot sells its own saline solution, but you can also make your own with distilled water, baking soda, and salt.

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You don’t have to give up your running habit just because the temperatures drop during winter. In fact, most athletes prefer the chill of the cold while they run, and it comes with a range of health benefits as well. The American College of Sports Medicine states that it is safe to run in cold temperatures that go down to as low as -7 degrees Fahrenheit. As long as you wear the right clothes and take precautions, you can enjoy running and avoid illness and injury.

Now, if the conditions are dangerous (think icy roads or negative temperatures), you can always hop on a treadmill and remain indoors. If you have exercise-induced asthma, running indoors is better and safer than inhaling the dry, cold winter air too quickly. For most healthy athletes or running enthusiasts, though, running outside in the cold is safe. Continue reading to learn about a few health benefits of running in the cold. 

Benefits Of Running In Cold Weather

You don’t need to put on the giant puffer jacket and three layers of pants to go outside in the cold. The frigid air may not motivate you to work out, but the cold weather actually encourages the release of endorphins, the body’s natural mood boosters. That’s why a lot of people hop in ice baths these days! 

Going outside for a run in the cold may also help you combat the symptoms of seasonal affective disorder. Not only that, but running in cold weather also causes the body to burn more calories, as it has to work harder to maintain its core temperature. Studies have shown that running in cold weather can activate brown fat, which works to accelerate metabolism. That’s all great, but how do you stay warm while running in cold weather? We’ll detail that below.

Always Warm Up

When the weather is cold, the last thing you want to do is run out of the door without properly warming up. That brisk air is not kind to muscles that you don’t properly stretch and activate prior to exercise. The combination of cold weather and reduced air pressure causes joint tissues to expand, which ultimately restricts movement. Plus, you can easily experience spasms or cramps if you don’t properly warm up. Engage in dynamic stretching to flood your muscles with oxygen before your workout. Think of doing some range of motion drills, lunges, high knees, and butt kicks. 

Layer Up

If you know anything about being comfortable in the cold, layering is the ticket. The National Ski Patrol encourages people to wear moisture-wicking material against your skin, followed by an insulated middle layer, and then an outer shell to block the wind. When you layer appropriately, you can effectively protect yourself from wind chill. Moisture-wicking materials also prevent overheating! Runners like to wear polypropylene clothes when running because it helps to keep them dry and warm. You may also want to consider gloves, a beanie, headband, or earmuffs to keep your head/ears warm. 

Hydrate Properly

For some reason, people think that they only need to hydrate when temperatures are scorching outside. No matter the temperature, hydrating before, during, and after exercise, is crucial. You still sweat in cold weather and because the cold air is drier than warm air, hydrating properly will keep you safe during your run. You also breathe at a higher rate, which releases more moisture from the body. Aim to drink eight fluid ounces of water 20 to 30 minutes before your run, seven to 10 ounces every 20 minutes while running and another eight ounces 30 minutes after your run. Drinking water is great, but consider hydrating with electrolyte-rich beverages as well to regulate body temperature and keep energy levels up.

Protect Your Breathing

Even the most experienced of runners can experience breathing problems while exercising in the cold winter weather. Wind chill and temperature of the air will dictate whether or not you have to protect your mouth with a ski mask, muffler, or gaiter during your run. If the temperature drops to single digits, it is better to breathe through a mask or scarf, according to trainers. That will prepare the lungs for the cool air because you don’t want to hurt your lungs with frigid air. An expert tip is to wrap a lightweight scar around the lower face and nose. That isn’t as effective as a face mask, but it does the job. Lastly, breathe through your nose instead of your mouth to lessen breathing difficulties.

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If you plant on traveling out of, through, or to Los Angeles International Airport (LAX) anytime soon, you won’t see plastic water bottles for sale. Los Angeles World Airports (LAWA), the airport authority that oversees LAX and Van Nuys Airport (VNY), banned single-use plastic water bottles. The reason for this is to encourage more sustainable travel. That said, bottled water served on aircrafts is exempt from the ban. 

The Los Angeles Board of Airport Commissioners approved this ban in June 2021; therefore, a two-year phase-out period has been in place. This period allowed vendors to sell out bottled water inventory and modify their purchasing contracts to fit with the new regulations. Now, all businesses with leases or concession agreements at LAX and VNY must use containers made from recyclable glass or aluminum. That means that you will see canned water and glass water bottles available at these airports from now on. 

Why The Change To Plastic-Free Water Bottles?

As part of LA’s “Green New Deal,” LAX and VNY are contributing to making the city of Los Angeles carbon neutral by the year 2050. The Green New Deal aims to create zero-carbon transportation, buildings, and electricity, in addition to eliminating waste and sourcing water locally. LAWA also partnered with the Los Angeles Department of Water and Power (LADWP) to install hydration stations throughout LAX and VNY. More hydration stations provide passengers easier access to drinking water. It also incentivizes passengers to bring reusable water bottles to avoid buying canned water or glass bottled water.

Because LAX is one of the nations’ largest airports, it is a hub for three primary U.S. airlines. It also serves as a major international gateway, while VNY doesn’t have regularly scheduled commercial airline service. That said, VNY is a popular aviation airport in Southern California. Even Justin Erbacci, LAWA’s CEO, encouraged passengers to bring reusable water bottles to these airports. Eliminating single-use plastic water bottles helps to enhance sustainability efforts and promotes environmentalism across all airports. 

LAX Is Not The First To Ban SIngle-Use Plastic Water Bottles

Although this is a great step in a more sustainable direction for LAX, it is not the first airport to enforce this ban. San Francisco International Airport (SFO) was the first to introduce this ban in August 2019. Since then, SFO expanded the ban to include sodas, teas, and juices in single-use plastic bottles. At this time, LAWA has not pursued efforts to that extent, but it may head down the same road in the future. 

Karen Bass, the Mayor of Los Angeles, said that the ban of single-use plastic water bottles was essential to aid the city’s effort in combating climate change. Climate crisis is a serious issue that the city faces, and phasing out these single-use plastic water bottles aids sustainability. Bass encourages all Angelenos to aid these efforts to reduce the city’s environmental footprint. Not only does that help improve the livelihood of Angelenos, but it also encourages a better future for the environment.

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The body requires water to function optimally and avoid the hazards of dehydration. Depending on what you read, there are different opinions on how to properly hydrate the body on a daily basis. Doctors tend to follow the eight by eight rule, which involves drinking eight eight-ounces glasses of water per day. That’s not always sufficient for everyone, which is why it’s better to drink half your body weight in ounces of water for optimal hydration. That means if you weigh 150 pounds and divide that by two to get 75, you should drink 75 ounces of water every day. 

Now that you know how much water you should drink per day and that hydration is essential for survival, you have to decide what temperature the water should be. Should you drink ice cold water or room temperature water? A refreshing glass of iced water on a hot day can feel like a gift from a divine spirit, but it isn’t always great to consume. As it turns out, the temperature of your drinking water may affect the body in various ways. 

Cold Water vs. Room Temperature Water

Cold water is classified as any water that reaches a temperature between 32ºF to 37ºF, but adding ice to water will make it cold. Room temperature water is just that, room temperature. This may vary depending on the time of year or how hot/cold it is in your house. The general range of room temperature water is 68ºF and 78ºF. There is a time and place for each temperature range, and one isn’t better than the other. We will describe the benefits of when you should drink cold or room temperature water in detail below. 

Situations When Cold Water Is Better

Drinking cold water is often beneficial when the body is overheated, but there are also other times when it is beneficial to drink. Let’s take a closer look at what those circumstances are below. 

While You’re Working Out

It is very easy for the body to tire out during exercise. Due to the increase in body temperature during a workout, you naturally feel tired or fatigued. You can counteract this by drinking cold water during your workout. The chill helps to lower the body’s core temperature, which can help you feel more energized during your workout. 

When You Want To Increase Alertness

Instead of drinking another cup of coffee, pour yourself a glass of chilled water. Decreasing your caffeine intake will help you avoid heart palpitations or that general jitteriness. Cold water actually helps the body produce adrenaline, the hormone that makes you more alert. Essentially, drinking cold water gives you the same effect as caffeine without the side effects that caffeine causes. 

When You Are Sweating A Lot

If you are in hot temperatures, the body works to cool itself down by sweating. As a result, you lose a lot of water and electrolytes, so you have to replenish those fluids to avoid dehydration. If you drink warm or room temperature water in hot weather, you may actually feel that you are not as thirsty. This can be dangerous because you don’t drink enough water to replace the water you’re losing. For this reason, drink cold water to both cool you down and encourage yourself to drink more water to avoid dehydration.

Situations When Room Temperature Water Is Better

Room temperature water has its time, place, and benefits as well. Health experts believe that there are more health advantages to drinking room temperature water. It affects the body differently and may help you more than you realize. Read on to learn about the benefits. 

When You Want To Boost Your Metabolism

If you want to give your metabolism a little boost, drink a glass of warm or room temperature water every morning when you wake up. The common thought is that your body burns more calories or gets an extra metabolic boost from having to warm itself back up. This is actually not the case. One study found that people who drank 16 ounces of room temperature water experienced a 30% increase in their metabolism within 40 minutes. 

When You Are Congested

If you have a cold, flu, sinus infection, or nasal allergies that clog up your sinuses, drinking warm water can help promote decongestion. Warm or hot water also opens up your chest to help you breathe more easily. Cold water, on the other hand, may actually thicken nasal mucus and make it more difficult to breathe. 

When You Want To Improve Digestion

If you want to promote better digestive function, drinking water will help your body stimulate the digestive process. When you don’t drink enough water, the body has an easier time avoiding constipation. A glass of warm water before bed will actually encourage the body to have a healthier bowel movement in the morning. 

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Many people experience constipation from time to time. Not only is it uncomfortable, but it can also lead to numerous health complications when ignored. If you are feeling backed up, though, you are not alone. According to a 2020 study, 15% of the world’s population reported constipation. Knowing that you’re not alone doesn’t take care of the problem, but that’s where the drinks in this article come to the rescue.

What Is Constipation?

According to health experts, a person is constipated if they experience three or fewer bowel movements per week. Trouble passing stools or not fully eliminating are also common signs of the condition. It’s a normal digestive problem that a lot of people have, but the symptoms vary from person to person. Common symptoms of constipation can include:

• Infrequent bowel movements
• Hard or lumpy stools
• Straining to empty bowels
• Feeling blocked up (or like you can’t fully empty the bowels)

An April 2013 analysis assessed the diets and stool consistency of more than 9,000 adults. The results indicated that insufficient liquid intake was a primary contributing factor to constipation. That means that staying hydrated with water and other fluids can help smooth things out for regular elimination. It’s very common for people to neglect water intake, though. As a general recommendation, drink half your body weight in ounces of water for optimal hydration. If you weigh 150 pounds and divide that by two to get 75, you should drink 75 ounces of water per day. 

Water isn’t the only beverage that can help unclog the pipes, so to speak. There are other drinks that can help relieve constipation issues. If you need some assistance getting things moving, consider drinking one or more of the following beverages.

Homemade Apple Juice

Apples are naturally rich in fiber, vitamin C, calcium, and vitamin A, among other nutrients. Health experts believe that the combination of sorbitol and pectin (a water-soluble fiber) may promote bowel movements. Juicing apples does reduce the fiber content, so it contains less than if you were to consume apples whole. Don’t drink too much apple juice, though, because it can cause digestive discomfort in people with sensitive digestive systems. 

Prune Juice

This may be the most popular juice to help relieve constipation. Keep in mind that you don’t need a tall glass of prune juice; rather, a half a cup is all you need. You can start with half a cup and adjust as needed. One eight-ounce cup of prune juice contains 2.6 grams of fiber, which satisfies about 10% of your recommended daily intake. Although fiber bulks up stool, sorbitol contributes to softer stool, making it easier to pass. The sorbitol pulls water into the gut to make pooping a little easier. 

Lemon Juice

Lemon juice contains vitamin C, an antioxidant that naturally pulls water into the gut. As previously mentioned, increasing the water content in the gut can help soften stool and stimulate bowel movements. Since freshly squeezed lemon juice can be a bit intense on the palate, consider mixing the juice of one lemon in 12 ounces of warm water. Not only is hydrating a great way to combat constipation, but it’s also an excellent way to flush out additional toxins and waste. 

Coffee

There are those who drink coffee for the caffeine, while others simply enjoy the taste. Then there are the many people who sip a morning cup of Joe to encourage a bowel movement. Caffeinated coffee actually increases the amount of acid that the stomach produces and boosts colon movements. This combination can have a laxative effect, as confirmed by a June 2017 article in the World Journal of Gastroenterology. 

Water With Chia Seeds

Most people are in a natural state of dehydration, so drinking water first thing in the morning is a great way to begin the rehydration process. Drinking water on its own can help promote a bowel movement, but adding chia seeds to the water can enhance this effort. Simply add one teaspoon of chia seeds to a glass of water and allow them to soak for a few minutes. Chia seeds are chock full of fiber, which can help promote optimal digestion. About 87% of fiber in chia seeds is insoluble fiber, which helps to relieve constipation.

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The latest data from the Centers for Disease Control and Prevention (CDC) states that over 30 million people in the United States have already received a COVID-19 booster shot. At this time, only certain groups of people are technically eligible for the additional shot. Some cities or counties are more lenient on who can get the shot in an effort to reduce the spread during the upcoming holiday season. If you’re eligible and planning on getting the shot, some providers suggest that you fully prepare for the appointment. 

One of the major fears, besides the needle, of the first COVID-19 vaccines was the potential side effects. It wasn’t the same for everyone, with some people only experiencing site pain and flu-like symptoms. It seems that providers want to help people reduce the risk of side effects after the booster shot. In an effort to do this, some pharmacies currently send out instructions in the appointment details to drink water before and after the shot. Although the reasoning is to help reduce symptoms, does drinking water actually lessen the intensity of side effects?

Does Drinking Water Help?

There’s no argument that drinking water is beneficial for overall health. Hydrating is good for organ function, but it may not have an effect on how the immune system responds to the vaccine. No health expert can guarantee that drinking water will help you prevent side effects, but it may help the body if you develop a fever. When the body develops a fever, it uses the internal fluids to help cool it down, which can lead to dehydration. This means that drinking water before and after the booster shot may reduce the risk of dehydration if you develop a fever. 

At the very least, experts recommend hydrating before and after the booster shot to reduce the risk of fainting. Several reports stated that people regularly fainted after the first COVID-19 vaccine shots. If you get the shot in a state of dehydration, it can increase the risk of feeling ill or fainting. Infectious disease specialists say that increasing intravascular volume by hydrating may help prevent a vasovagal syncope event, which may cause fainting. In that regard, hydrating can be quite beneficial leading up to your booster shot, should you decide to get it. Beyond that, however, it’s very difficult for experts to say that water will prevent side effects. There isn’t specific data that indicates that drinking 16 ounces of water before the shot will enhance the immune system. 

What About Pain Medication Before Or After The Shot?

Many health experts say that it’s not wise to pre-medicate with over-the-counter (OTC) pain medication. Taking aspirin, ibuprofen, or acetaminophen before the vaccine for the purpose of preventing side effects is not healthy. In fact, the CDC states that it’s not known if they affect the efficacy of the vaccine. It’s also not wise to take antihistamines before you get the COVID-19 vaccine or booster shot. There are, however, no studies on how these OTCs will affect immune response. According to research about other vaccines, pain relievers may cause a weaker response to the vaccine, making the shot less effective. 

Rather than immediately resorting to OTC pain medication to counteract site pain, the CDC recommends applying an ice pack to the injection site. This may help relieve pain and stiffness. It may also be beneficial to keep the arm moving because increasing blood flow to the area may accelerate recovery. 

Ultimately, there is no magic potion that will prevent the post-COVID vaccine side effects. Drinking water may make you feel better and help the body combat any symptoms you do experience. Drinking water before and after your booster shot won’t harm you, so you might as well hydrate just in case!

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There are many popular diet plans that contribute to weight loss. There’s the ketogenic diet, intermittent fasting, vegan diet, paleo diet, carnivore diet, and many more. Research on which diet you want to choose is always encouraged before embarking on that journey. Consider weighing the pros and cons of the diet to decide whether or not it will help you achieve your health goals. Many people focus on the weight loss aspect, and fail to acknowledge the potential harm that certain diets can have on the body.

Since warm weather is all anyone can talk about nowadays, dehydration is a popular topic of conversation. Some diets very easily cause dehydration, despite the fact that water is allowed on many of them. These diets don’t forbid water, but the reality is that people don’t drink enough water to begin with. The body needs water to survive, helping all tissues, cells, and organs. Failure to meet the recommended daily intake of water can cause numerous health symptoms and increase the risk of heatstroke or heat exhaustion.

Symptoms of Dehydration

No diet should cause dehydration, but the fact remains that some accelerate this process more than others. There are some telltale signs that indicate dehydration. If you notice some of the following symptoms, be sure to increase your water intake. Set reminders on your phone to drink water if you think you’ll forget. Little preventative measures go a long way.

• Dry mouth
• Feeling thirsty
• Dry skin
• Sweating less than usual
• Fatigue
• Headaches
• Dark-colored urine
• Dizziness

Intermittent Fasting

This dietary regimen alternates between periods of eating and fasting throughout the day. There are several variations of this program, with people choosing the best one that fits their lifestyle. For example, 16:8 approach involves fasting for 16 hours a day and eating planned meals and snacks during the other eight hours. Even during periods of fasting, you are allowed to drink water, yet people rarely do. The reality is that people forget to drink water when fasting. Without sitting down to enjoy a meal regularly, drinking water falls by the wayside. Don’t forget to make water a priority during fasting periods. Additionally, consume hydrating foods during allotted eating periods. 

The Atkins Diet

This popular low-carb diet, which isn’t quite as low-carb as the ketogenic diet, puts people at risk of dehydration. Say goodbye to starchy vegetables and most fruits when you adhere to the Atkin’s diet. Only after you have been on it for a couple weeks can you incorporate some low-carb fruits into the diet. By eliminating fruits and many vegetables, the risk of dehydration dramatically increases. These foods contain beneficial electrolytes and water, which aid optimal hydration. 20% of hydration comes from diet, so don’t skimp on water consumption if you decide to try this diet out. 

Ketogenic Diet

The ketogenic diet, also known as the keto diet, is a popular low-carb diet that focuses on high-fat and high protein foods. The goal of this diet is to get the body to enter a state of ketosis, which is a metabolic state that leads to the body burning fat in the absence of carbs. When you eliminate carbs from your diet, the body naturally releases water. The body resorts to glycogen storage to break down carbs, losing more water in this process. Always take the steps to hydrate every single day. Drink a tall glass of water when you wake up and before each meal. Carry a reusable water bottle around and fill it up when it gets empty. There are many hydration apps that can help you keep track of your water intake. 

High-Protein Diet

A diet that is predominantly focused on protein intake slowly causes dehydration, especially in endurance athletes. One study found that the degree of hydration drastically decreased when more protein was consumed. The paleo and Dukan diets focus on protein, recommending that 10-35% of all daily calories come from protein. Nitrogen exists in amino acids that comprise protein. Eating too much protein causes the body to flush out excess nitrogen with fluids and water. Because the body uses more water to flush out the excess nitrogen, you can experience dehydration more quickly. Make sure to overcompensate your water consumption if you happen to follow this type of eating model. 

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If you are a health conscious person, you most likely start your day with a delicious cup of warm water. Some people are under the impression that a hot cup of coffee or tea is the optimal beverage to drink to start the day, but this isn’t true. Water acts as a solvent, lubricant, and building material for all of the organs and systems in the body. Without water, they cannot function optimally. What’s even more interesting is that the temperature of the water can increase the benefits. 

Why Warm Water?

Some people only drink water if it’s ice cold and think that it’s blasphemy to drink warm water. “You don’t even brew tea in the warm water?” No, the answer is no. In Traditional Chinese Medicine (TCM), the belief is that hot water expels excess humidity from the body. It works to promote circulation, which encourages healthy detoxification and muscle relaxation. Cold water, on the other hand, may actually suppress organ function and cause muscle cramps. 

We don’t want to discourage people from drinking water because water is life. The more water you drink, the better. If you can start your day with warm water, though, you’ll be doing your body a favor. Sip warm water and you can experience the following benefits. 

Improves Digestion

In general, water, no matter what temperature it is, is beneficial for the digestive system. It can help relieve constipation by regulating bowel movements. Warm water has an easier time dissolving things, for example, salt and sugar dissolve in hot water with ease. Since the gut has to break down food, the theory is that warm water can accelerate the rate at which this process happens. Drinking warm water, then, may reduce the risk of constipation by supporting regular bowel movements.

Boosts Immune Function

The immune system plays a major role in regulating overall health. If the immune system is weak, however, its ability to ward off harmful pathogens, viruses, and bacteria. According to several studies, drinking warm water works to protect the body from myriad infections. Hot water may also help enhance immune function.

Aids With Weight Loss

If your goal is to lose weight, hydration is one of the most important factors. Many research studies confirm that a person must drink water to promote more weight loss. The reason for this is because water helps keep the body full and helps to flush out waste. A 2003 study found that switching from cold water to hot water increased weight loss. In fact, drinking 500 milliliters of warm water before a meal accelerated metabolism by 30%. If the water you drink is the same temperature as the body (98.6º F), you can experience a 40% increase in metabolism. 

Promotes Detoxification

Many practitioners of alternative wellness and herbal healing believe that hot water aids total body detoxification. When you drink warm water, you help raise the body’s core temperature. This works to stimulate the sweating process, which is one of the primary ways the body expels toxins. In general, water is necessary for the kidneys and liver, both of which help to cleanse the body of waste. 

Relieves Congestion

Many people are of the mind that a person who experiences congestion should not consume cold liquids. Cold liquids may worsen a cold, whereas hot water may actually promote decongestion. Hot water helps to soften mucus, making it easier to expel phlegm. If you can successfully unclog the sinuses and open the airways, you are less likely to experience sinus headaches and coughing. Warm water may also reduce coughing fits and general cold symptoms.

Easier On The Teeth

Believe it or not, cold water can easily irritate the teeth. As you get older, you may find that teeth and gums are more sensitive to colder temperatures. Filling materials are also sensitive to colder temperatures. Dentists advise that warm water is healthier for the teeth and better for their longevity. If you have fillings and drink warm water, you’ll have much lower risk of fillings de-bonding from those teeth.

Improves Blood Circulation

Improving blood circulation makes the digestive system function at a higher level. Poor circulation can result in a slower metabolic rate and loss of appetite. But improving blood circulation is beneficial for all the major organs and systems in the body. People who are dehydrated benefit more from drinking warm water because it helps improve circulation more than cold water. Hot water is a vasodilator, meaning it works to expand blood vessels. In doing so, muscles can relax and circulation improves. 

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Most American adults are either overweight or obese, both of which increase the risk of heart disease, diabetes, and other health problems. While demographic trends vary, 42.4% of the U.S. adult population is obese. That is a 26% increase in the national adult obesity rate since 2008. In order to solve the obesity epidemic, the country has to address conditions that contribute to weight gain. 

Some people simply face obstacles in life that make it harder for them to lose weight. Others are content with their weight and adopt the body positivity mindset, There’s nothing wrong with being confident in your own skin, but being overweight puts you at risk for numerous health problems. In fact, obesity increases the risk of serious COVID-19 outcomes. While losing weight is a sound idea in theory, putting it into action and seeing results is a completely different animal. There are many challenges people face when trying to lose weight, but they don’t often follow the right rules. 

There’s a wealth of information in the world about weight loss programs, diets, hacks, and tips. The problem is that not all of that information is backed by research or science. Weight loss can be a process of trial and error, primarily because each person is different, but there are science-backed tips that truly work. Weight loss is hard enough and you don’t need any more challenges that prevent the pounds from falling off. Let’s get you on the right track with the following tips to help you lose weight this year. 

5 Evidence-Based Weight Loss Tips

Make Lunch Your Main Meal

The common model is that dinner is the largest or most substantial meal of the day. Let’s scrap this way of thinking because eating a large portion of food at the end of the day can cause people to lose weight at a slower rate. Additionally, eating a smaller lunch causes you to have a ravenous hunger when dinner rolls around. This causes you to eat more than you should at dinnertime. You want to give the body sufficient time to digest food, which is why lunch should be your biggest meal of the day. One 12-week study found that women who made lunch their primary meal lost 12 pounds, while women who made dinner their primary meal only lost 9 pounds. 

There’s No Magical Combination Of Foods

There are so many fad diets that promote specific food combinations that promote the most weight loss. Ultimately, it’s more about your portions and the types of food you eat. Additionally, you have to understand your own metabolism, adding exercise when necessary to boost the weight loss process. Remember that once the body gets used to something, you have to change up the routine to continue the weight loss process. 

Drink Water Before Your Meals

Some people love taking part in water fasts because it helps to flush out waste and contributes to weight loss. Drinking water is a great way to boost your metabolism. In fact, one study found that regularly drinking water boosts metabolism by 24-30% over a 1-1.5-hour period. Drinking water before a meal is one of the oldest weight loss tricks in the book. No matter what diet you try, drinking about 17 ounces of water 30 minutes before your meal can help you reduce your caloric intake and lose 44% more weight than people who don’t drink water before meals.

Intermittent Fasting

This is a popular eating pattern that cycles between periods of fasting and eating. The most common form of intermittent fasting involves fasting for 16 hours a day and eating during the other eight-hour period. That doesn’t mean you can eat whatever you want during that eight-hour eating period, though. According to short-term studies, intermittent fasting is more effective for weight loss than reducing your caloric intake. Plus, studies show that you don’t lose as much muscle mass during this approach to weight loss, which is common during caloric restriction. 

Avoid Added Sugars

Sugar and weight loss do not go hand in hand. Most people consume way too much sugar, which increases the risk of obesity, type 2 diabetes, and heart disease. Added sugars are occasionally hidden in various food products, and consuming them in excess can lead to fat storage around the midsection. Nutritionists claim that sugar has at least 30 different names on ingredient labels, including corn syrup, dextrose, molasses, honey, agave, fruit juice concentrate, sucrose, fructose, and high fructose corn syrup. Most added sugars are common in candies, sodas, baked goods, and processed foods like sugary breakfast cereals, cookies, and chips. 

Implement these tips and you’ll be able to lose weight more efficiently. Don’t forget that incorporating exercise is always beneficial!

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