5 Healthy habits to improve your life

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5 habits that can improve your health 

There are certain things that we never think of. We are so busy scrolling through the screens of social media on our smartphones that we never realize we have a body and we should take care of it.

You can simply take good care of your body by adding these simple habits to your daily routine.

What is a habit?

A habit is a routine or behavior that is repeated regularly and tends to occur subconsciously over time. When you do something over and over again, your mind thinks of it as an important task and it happens automatically.

How do you create a new habit? 

Adopting a habit is a challenging task, but it is not an impossible task. It begins with a thought that you want to change. Anything is possible if you have a desire to accomplish something.

Here are some healthy habits that you should adopt:

1. Wake up early

Waking up early is one of the most challenging tasks that I see people face. It’s not easy to leave your cozy bed and all your dreams - especially when it’s winter. You don’t want to leave your blanket.

If you want to be successful in your life, you need to get up earlier. We are more likely to be productive in the earlier hours of the day and we are more likely to do unhealthy or destructive things late at night.

The Bible says “He who loves to sleep and the folding of hands, poverty will set upon you like a thief in the night." (Proverbs 24:33-34)

How can you wake up earlier?

I am here to tell you the easiest way possible. I will not ask you to set an alarm for 4 AM or 5 AM in the morning.

Let’s suppose you go to bed at 1 PM and wake up at 9 AM. All that you have to do is set an alarm of 10 minutes earlier than you usually do.

This will save you 10 minutes. Do this every day. You’ll see that you are getting up earlier without any trouble. 

It may be possible that you fail at some point. That’s OK. Don't criticize yourself. Just move on and focus on the next day.

Remember that failure is a teacher. Try to learn from the mistake you’ve made and try not to repeat it again. This will help you to improve a little bit every day.

Waking up early has many benefits and it will keep your body healthy. You will see that you are being more productive and more successful in your work after a few days.

2. Exercise everyday

As you already know, exercising is very important for your physical health. Exercising has many benefits. Exercise everyday if you don’t want to go to the doctor too often.

Exercise will keep your bones, heart, lungs and all internal organs healthy.

The best time to exercise is in the morning after waking up. If you can't do it in the morning then you can do it in the evening.

I encourage you to exercise every day. Some people start exercising but they quit because it hurts at first. I know that it hurts at first. Remember that the pain is temporary. It will last for a day or for a week but quitting lasts forever. The more you sweat the better.

3. Drink fresh fruit juice

There are amazing benefits to drinking fruit juice like detoxification, weight loss, vitamin and mineral consumption and prevention of unhealthy cravings.

It can be any fresh fruit juice like orange juice, Aloe Vera juice, lemon juice, kiwi juice, cucumber juice and many more.

Try to make it a habit to stay healthy. If not every day, then try to have fresh fruit juice at least 3-4 times a week.

4. Drink water while sitting

I see a lot of people drinking water while standing. Drinking water this way can be harmful.

Since the water moves directly, the required vitamins and minerals don’t reach the liver and digestive tract. This also disturbs the oxygen levels and you risk placing a burden on your heart and lungs.

It is better to drink water while sitting. Sip on it slowly to reach maximum hydration. We should drink 2-3 liters of water every day. Drinking room temperature water is recommendable over cold water.

5. Schedule your time 

If you want to be productive, it is necessary that you manage your time well. Doing the same good things at the same time everyday will increase your productivity.

When it’s the time for lunch, you should do lunch. When it’s the time to rest you should rest.

This brings efficiency in our work because our body gets familiar with it. Your body will adapt to your schedule and prime itself for digestion at lunch time. Your brain will prime itself for relaxation if you relax at the same time every day.

Try to plan your schedule to get the best out of the day.

Thanks for reading! I hope it helps you.

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Brisk walks during work can increase productivity

Movement gets the blood flowing.

Sitting in front of the computer for long periods of time can wreak havoc on your health.

Extended time at your desk can damage your eyes if you’re focusing them at the same distance for too long.

Sitting can decrease your energy levels if your body does not get the chance to move around and regulate blood flow.

Reduced physical movement may raise cortisol (stress) levels as we constantly feel the urgency to get one thing done after the other. Elevated cortisol can harm more than just your mental state. Prolonged, elevated cortisol levels can damage muscle tissue.

Our posture can also suffer the negative effects of being in one place for too long. Thankfully, a few brisk walks every hour or so can negate these negative effects, while increasing our productivity at the same time.

How will taking a brisk walk increase my productivity?

If you feel like your energy levels start to drop during the second half of your working day, it is because your body (and mind) is not made to do the same activity for too long. We can only focus on a specific task for a set period of time before our attention starts to dwindle.

By taking a mental break, you give your mind a chance to recollect itself before the next bout of mental output.

The increased blood flow from standing up and stretching your legs will also give your brain a healthy dose of oxygen-rich blood.

You don’t need to run a marathon every 5 minutes to get the productivity-boosting benefits of exercise. A simple lap around the office every hour or so will do.

Incorporating this simple yet effective change can be done in a few ways to make sure that you make it a habit (and don’t get fired in the process).

Move the body to energize the brain.

How to walk more during working hours

The water detox

This is one of my favorite methods to make sure that I walk more often.

Simply keep a bottle of water at your desk and sip on it regularly. 

Dehydration on its own can cause a decline in mental performance. You will empower your body to detoxify itself just the way that nature intended. Additionally, dehydration has been linked to unhealthy cravings for sugar and salt. 

Regular water consumption will increase your need for bathroom breaks. This is very beneficial for your body because it now has the raw ingredient that it needs to clean house and get rid of nasty toxins.

By going to the bathroom, you naturally force yourself to take a break and catch a mental breather. A short walk to the lady’s (or men’s) and back is more than enough to change up your posture, reduce eye strain and give you a mental breather.

Break up your daily workload into mini tasks

If your job is as monotonous as most people’s, you can break up your daily routine into smaller tasks that allow you to walk to the end of the office and back after completing every few sets.

You can take a small walk for every 50 emails that you answer, or like me, for every 300 words that you write.

Make your job more manageable.

Say in person what you would in an email

You’re not the only one in the office that gets frustrated by the amount of emails that you get from the person two steps away from you.

Before sending an email to a co-worker, think about whether it would be more constructive to get up and tell them in person. You get the chance to increase blood circulation and change eye focus, while possibly getting an answer or feedback immediately.

As a bonus, healthy social interaction can reduce cortisol levels and lower blood pressure.

To quote Sarah Ban Breathnach, “Little changes and little choices add up to be revolutionary changes in your life”.

Here’s to having a better work day while improving your health! Stay Strong!

Unexpected benefits of water

Drink enough water.

Have you ever asked yourself why we need so much water? We all know that drinking water has many advantages. One of them is the fact that it helps with the proper functioning of the body. 

Do you know what happens if you don't drink water? Or what if you only drink water? Let’s find out.

The human body is made up of 75% water

The majority of the human body is nothing but water.

An adult human body is composed of 45% to 75% water. In infants (babies less than 1 year), it is around 75% to 78%.

Benefits of Water

1. Filters the blood

2. Makes your face glow

3. Lubricates the joints

4. Maintains the digestive tract

5. Prevents heart disease

6. Slows the aging process

7. Improves sleep

8. May help with kidney stones

Water keeps you healthy.

1. Water filters your blood

Water helps to filter your blood with the help of your kidneys. Kidneys contain millions of small filtering units called nephrons. Nephrons act like a tea filter.

They filter the blood to pull out things that you don't need (and can cause harm if left in the blood for too long). They pull out toxins and separate it them into urine which can be excreted safely.

Water cleanses your body.

2. Water enhances the glow on your face

Since water acts as a filter for blood, pure and clean blood produces new tissues and cells. The skin looks quite radiant and fresh. The skin tone looks fairer and even with adequate consumption of water.

 

Stay hydrated for the sake of your skin.

3. Water lubricates the joints

Machines need lubrication. Your body is also like a machine in that it requires lubrication. Without this lubrication, joints and other parts of your body (blood vessels, brain and heart) start to break down.

Drinking water helps the lubrication of joints. If you are suffering from any kind of joint pain, drinking water is the best natural remedy if you are dehydrated. It should be one of the first things that you try.

Always remember that it is best to be seated while drinking water. Drinking water while standing can limit joint hydration.

Every body part needs water.

4. Water improves the digestive tract

If you have digestive problems like irritable bowel syndrome, diarrhea, gas, gastritis, constipation or loss of appetite; it could mean you are not drinking enough water or not eating healthy food.

Drinking enough water everyday can solve these problems. Your body needs water to convert food into nutrients. Imagine trying to put dry dust into your blood. Hydration helps the digestive system to eliminate stools as well.

Water keeps your tummy healthy.

5. Water prevents heart diseases and slows the aging process

Drinking water decreases blood pressure by helping the kidneys to filter out excess sodium. It also lowers your stress levels by giving your body the blood circulation that it needs to regulate hormones (like the stress hormone cortisol) properly.

This slows down the aging process and lowers the risk of developing heart diseases.

Proper hydration will prolong your life.

6. Water gives you better sleep

Drinking a glass of water right before bed can make you wake up in the middle of the night to use the bathroom, but hydration is still good for sleep. 

Toxin build-up, stress and other health issues caused by dehydration will keep you up much more than the risk of getting up to pee.

Make sure that you don't go to bed dehydrated. Even drinking half a glass of water can help you to have a healthier and better sleep.

You need water to recover.

7. Water may help with kidney stones

Water is an absolute must for people with kidney stones. It is a natural remedy for kidney stones as it should help to dissolve, flush or break up the stones.

Drinking excessive water can move the stone out of the body with urine.

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Habits that can take you to the next level

What are the 7 healthy habits?

There are only 7 healthy habits that you need to be healthy.

The 7 seven healthy habits

1. Nutrition
2. Exercise
3. Hydration
4. Gut health
5. Sleep
6. Mental health
7. Hygiene

These are the top healthy habits that you need to form a complete, healthy lifestyle. Make sure that you look after yourself in regard to these 7 health habits to ensure longevity, freedom from disease, happiness and productivity.

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1. Nutrition

Your body needs a variety of nutrients. Nutrients are divided into macro nutrients and micro nutrients.

Macro nutrients

Macro nutrients provide energy in the form of calories.

1. Protein (turns into amino acids)
2. Fat (turns into fatty acids)
3. Carbohydrates (turn into sugars)

Macro nutrients

Caloric density of macro nutrients

• Protein has 4 calories per gram
• Fat has 9 calories per gram
• Carbohydrates have 4 calories per gram
• Alcohol, although not a macro nutrient, has 7 calories per gram

Micro Nutrients

Micro nutrients might not offer energy in the form of calories, but they are just as important to your health. Antioxidants, for example, prevent cell decay. Minerals, on the other hand, support cell signaling, hydration and nerve function.

1. Vitamins
2. Minerals
3. Trace elements
4. Phyto nutrients, polyphenols and plant compounds
5. Antioxidants

Your body needs these micro nutrients to function properly.

Follow a balanced, varied diet to get all of the nutrients that you need

It might be hard to focus on getting all of the nutrients that you need. There are over 20 different amino acids, found in proteins that your body needs. Your body needs over 15 different types of minerals and trace elements.

Fortunately our bodies do a good job of storing these nutrients and using them when they need it - IF we get enough of them. To make sure that you get enough of these nutrients regularly, follow these tips:

How to follow a healthy diet

1. Eat a variety of foods to increase the types you nutrients that your body gets
2. Choose natural over processed foods
3. Balance out your protein, carbohydrate and fat food sources
4. Cut out foods that are high in added sugar
5. Avoid fast food and fried foods
6. Stay away from alcohol as much as you can
7. Keep processed meat to a minimum

You can make healthy meals that offer a variety of nutrients without much effort. This healthy chicken avocado salad, for example, has the beneficial nutrients of chicken, spinach, lettuce, lemon juice, black pepper and apple cider vinegar.

2. Exercise 

Would the 7 healthy habits be complete without exercise? Exercise is extremely beneficial to every part of your body. Use this link to see most of the benefits of exercise (there are over 100 benefits).

The top benefits of exercise

1. Boosts your immune system
2. Increases energy levels
3. Counteracts mental stress
4. Lowers feelings of depression
5. Decreases fat storage
6. Improves rest and recovery
7. Boosts confidence
8. Increases confidence
9. Sharpens the mind
10. Maximizes oxygen and nutrient delivery
11. Slows age-related decline

Exercise does more than improve how good you look.

How to make exercise a regular part of your life:

1. Find a form of exercise that you enjoy
2. Keep exercising until you don't need to think about it anymore
3. Exercise with friends and family to increase your level of commitment
4. Balance strength straining with cardiovascular exercise for well-rounded benefits

Here are the amounts of calories that you burn per form of exercise.

3. Hydration

More than half of your entire body is made up of water.

Why is water so important?

1. Every cell in your body needs water. Cells die if they get too dehydrated.
2. Your body uses water to get rid of toxic chemicals and metabolic by-products.
3. Water forms saliva, which is an important element of digestion.
4. Your body also uses water to make stomach acid, bile and form proper bowel movements (dehydration can lead to constipation).
5. Blood needs water to transport nutrients.
6. Water moistens mucous membranes (dehydration limits the body's ability to eliminate excess sinus).
7. Your brain can't make important hormones and chemicals without water.
8. It regulates body temperature.
9. Water lubricates joints.
10. It also helps with oxygen delivery.

How much water is in your body?

• Up to 60% of your entire body is made up of water.
• The brain is 73% water.
• Lungs are 83% water.
• Skin contains 64% water.
• Muscles are 79% water.
• Kidneys are also 79% water.
• Bones contain 31% water.

Water supports cellular health.

Additional notes on hydration

It is possible to drink too much water. I like to use the color of my pee to tell me whether I need more or less water. Urine coloration is a good indicator of whether you need more or less water. Darker urine colors point to dehydration and an increased water need.

Urine frequency is another good indication of whether you should be drinking more or less water. The average amount of times that a healthy individual person urinates is 6-7 times a day.

Not all beverages are hydrating. Drinks that are high in sugar, caffeine, artificial flavors and colors may increase your body's need for water. Exercise also increases your body's need for water.

4. Gut Health

Your gut is the fourth component of the 7 healthy habits.

Why is gut health so important?

1. 70% of your immune system is in your gut.
2. Most of your serotonin (happy hormone) is made in your gut.
3. Good bacteria are supposed to keep bad bacteria at bay.
4. Gut bacteria determines how much of our food is turned into fat or energy.
5. Many important nutrients can only be made by gut bacteria.
6. Good gut bacteria build and protect the lining on the gut.
7. Gut bacteria determines insulin sensitivity.
8. Your gut bacteria determine which foods you can digest.
9. Good bacteria eat the parts of food that we can't digest. Bad gut bacteria eat the nutrients that we need. Bad bacteria also eat our healthy cells.

Why do most people have too much bad gut bacteria?

1. Preservatives in processed food kill good gut bacteria.
2. Exercise is needed to keep good gut bacteria alive.
3. Good gut bacteria depend on natural, unprocessed food.
4. Stress has a negative effect on good gut bacteria.
5. Our guts need enough plain water to work properly.
6. Artificial flavors and colors harm our beneficial gut bacteria.
7. Sugar feeds bad gut bacteria that cause weight gain and disease.
8. Alcohol kills off good bacteria.
9. Antibiotics wipe out our gut bacteria.

How do you improve gut health?

1. Drink more plain water
2. Have herbal teas without sugar - good bacteria thrive on plant compounds.
3. Avoid excess sugar, alcohol, preservatives and artificial ingredients
4. Eat 5 fresh fruit and vegetables every day
5. Exercise has been shown to encourage good gut bacteria growth (due to an increase in fatty acids in the gut as fitness increases)
6. Reduce stress and get enough sleep.

Everything you need to know about gut health in an easy-to-save image

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Have a healthy gut

5. Sleep

Sleep is the most crucial part of your body's rest and recovery from everything that it goes through during the day. You cannot have a complete health strategy without this crucial component of the 7 healthy habits. Hormones like testosterone are regulated during sleep. Too little sleep can destroy your hormone balances. Sleep deprivation is associated with depression, obesity, diabetes, cancer and premature death.

One of the fastest ways to speed up recovery from exercise and illness is through sleep. People who don't get enough sleep are more prone to illnesses like colds and flu and are more likely to become over strained from exercise.

Sleeping patterns are genetic. Certain genes dictate how much sleep you need and what times you want to sleep or wake up (more information is in the link). You can use exercise to help correct your sleeping patterns like I did.

Additionally, sleeping too much is just as bad for you as not getting enough sleep.

How to get better sleep

This is how you can improve you sleeping quality:

1. Keep the same bed time routine every day.
2. Reduce lighting as much as you can before going to sleep.
3. An effective method to induce sleep is to try to stay awake.
4. Use breathing techniques that slow down your heart rate (exhale slowly to relax).
5. Take a hot bath or hot shower before you want to sleep. This relaxes your entire body.
6. Eat a nutritious meal before you sleep so that you won't be hungry through the night. Midnight snacking is unhealthy. Most experts recommend eating at least 2 hours before sleep.
7. Write down any stressful thoughts to stop them from keeping you awake.
8. Avoid screens that are designed to keep you awake - like computers, phones and television sets.
9. Take part in a relaxing activity like reading a book to calm your mind.

Easy sleep reminders

6. Mental Health

Mental health is one of the 7 healthy habits that you need to look after for better health. Learn why:

How mental health affects physical health

1. Stress lowers immunity, disrupts sleep and hampers muscle function.
2. Stress lowers the amount of good gut bacteria.
3. Dopamine (a feel good hormone) increases an individual's likelihood to make healthy decisions.
4. Low natural dopamine levels increase the likelihood of engaging in negative choices like eating unhealthy foods, drinking alcohol and partaking in addictive behaviors.
5. Serotonin (another feel-good hormone) directly affects your body's ability to recover from stress and physical damage.
6. Positivity increases your likelihood of doing activities that require motivation (like exercise and eating healthy).
7. Depression decreases energy levels, lowers sleep turnover (the rate of recovery that you get per hour of sleep) and makes you more prone to illnesses and disease.

How to improve mental health

The two most effective ways to deal with depression is to exercise and to care for an animal.

1. Exercise regularly
2. Eat healthy food - a healthy body makes you feel good
3. Drink enough water - dehydration increases fatigue and feelings of anxiety
4. Look after a pet or an animal
5. Nurture a friendship circle where you can be yourself - and where you can be there for others. (Loneliness is as dangerous to your health as smoking 15 cigarettes a day).
6. Spend time on a hobby that you enjoy - and that relaxes you.
7. Find a purpose - do something that benefits your community or find a cause to fight for.
8. Help other people that have the same problems as you.
9. Learn to be vulnerable and talk to others. The emotionally healthiest people are open about how they feel.

Mental Health reminders

7. Hygiene

The last, but equally important, of the 7 healthy habits is hygiene. The single most important invention that is responsible for increased life expectancy worldwide is modern plumbing and hygiene. Hygiene can be divided into two parts: preventative hygiene and beneficial hygiene.

Preventative hygiene

- Brush your teeth and floss every day to keep your mouth clean of germs (The human mouth contains more germs than most animals).

- Flush the toilet regularly to dispose of germs that inhabit human waste.

- Regular baths keep the skin, our largest organ, clean. It will also keep our hair free from harmful germs.

Beneficial hygiene

- Hot baths or hot showers help to calm us down, relax our muscles and prepare us for good sleep.
- Cold showers are great at boosting metabolism and increasing energy levels.
- Both of these methods are effective at decreasing feelings of depression and improving markers of overall positivity.
- When you put effort into the way that you look, you feel better about yourself.
- Steam rooms and saunas can improve muscle recovery and reduce stress.

Hot and cold showers are good for you.

Follow these 7 healthy habits to turn your life around completely. Focus on all 7 of them to build a life that is complete when it comes to your health. I hope that you learnt a few interesting things while reading through this post. If you did, let me know in the comments below. Stay Strong!

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Are evaporative coolers healthy?

Evaporative air coolers don't harm your health.

When it comes to our health, we tend to focus on what we eat and what exercises we do. What about the air that we breathe?

Are evaporative coolers healthy?

Evaporative coolers are not bad for you. They use the cooling power of evaporation instead of the chemicals found in normal air-conditioning. Evaporative coolers may increase the humidity of the air. This can help to ease a dry throat or dry eyes in areas with low humidity.

What is the difference between an air cooler and an air conditioner?

Standard or normal air conditioning units use chemicals and gasses to cool the air. That's why the air-con gas in cars needs to be replaced. Evaporative air coolers blow air onto water because it cools down air when it evaporates. That is why our bodies sweat to cool down. Air cons use gas, air coolers use water.

Share this health tip with your friends and family.

Is humidity good for you?

Humidity is natural. Humidifiers are often recommended for people who are sick or have a sore throat. A dry throat weakens the airways' (mouth, nasal passages, throat, lungs) defense against germs and other pathogens. Humid air is better than dry air.

Read more about: How to speed up recovery from the common cold.

You should drink more water to keep your airways from drying up, but some beverages can actually dehydrate you even more.

What chemicals or gasses are used in normal air conditioners?

HCFC's (or hydro chlorofluorocarbons) are used to cool air. HCFC's are a group of chemicals that contain fluorine, carbon, hydrogen and chlorine. They have replaced CFC's because they are less harmful towards the ozone layer.

The gases in air cons can negatively affect your health.

Are the gasses in air conditioners bad for you?

Yes. A lot of people experience a sore throat when they first start working in an air-conditioned environment. The gases in air conditioners contain chemicals that aren't natural. These gasses (like fluorine and chlorine) can negatively impact your health. Evaporative air coolers are much healthier.

Are evaporative air coolers healthier for the environment?

Yes, they are. Typical air conditioning units use combinations of chemicals like carbon, fluorine, hydrogen and chlorine. These chemicals damage the ozone layer. Evaporative air coolers use water. They also use a fraction of electricity when compared to normal air-conditioning.

Are evaporative coolers green or Eco-friendly?

Evaporative air coolers are more green and Eco-friendly than traditional air-conditioning systems. They use about a quarter of the electricity of a standard air con, size-for-size. The greenest, or most Eco-friendly option, is to avoid using electricity altogether. Evaporative coolers are a step in the right direction.

Evaporative coolers use less energy than normal air conditioning.

Do evaporative air coolers work?

Yes. They are best used in dry heat. Evaporative coolers are not suitable in humid areas (in wet heat) because they rely on evaporation to cool the air. They aren't as fast as normal air cons at cooling air, but they can reduce room temperatures by as much as 50 degrees Fahrenheit (or 10 degrees Celsius).

Read more about: Adapting to hotter and colder temperatures is actually good for your metabolism.

Disadvantages of an evaporative air cooler

• They don't cool the air as quickly as a normal air conditioner
• Not suitable in places with high humidity because they increase humidity
• Although not as much as with normal air conditioning, evaporative coolers still use electricity
• Increasing humidity in a room by too much can lead to mold growth

Do evaporative coolers cause mold?

Evaporative coolers may cause mold if they increase the humidity of a room by too much, for too long. To prevent this, don't run your air cool throughout the entire day. Switch it off when you aren't using it. Give the room time to dry out and prevent mold from growing.

How do I stop my evaporative air cooler from smelling?

Change the water regularly so that germs and bacteria don't start to grow in your cooler. Wash out the water holders to prevent germs from breeding. Do not run your air cooler all of the time. Give it time to dry out so that mold does not grow.

Clean your air cooling systems regularly.

Can I add a drop of essential oil to my evaporative cooler?

The product warranties will tell you that you should not add anything but plain water. It is okay to add a drop or two of essential oil, but don't overdo it. One or two drops should suffice. If you use more than that, you could clog up the pads that were meant to evaporate water only.

Conclusion

Switching over to an evaporative air cooler instead of normal air conditioning will reduce your exposure to harmful chemicals. The added humidity may even benefit your health. These coolers use less electricity than their traditional counterparts. Make sure that you keep them clean to avoid the spread of germs and bacteria. 

Remember to always keep the environment safe if you have children or pets: Water and electricity pose a whole range of risks when they are close together. Stay Strong!

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Not all fluids keep you hydrated

The importance of proper hydration

The health benefits of water are undeniable. Every cell in your body needs water to function. Cells need substantial hydration levels to function at their best. Your body uses water to detoxify itself. Dehydration is a major cause of a variety of symptoms like headaches, fatigue, poor sleep quality, indigestion and constipation.

Dehydration may lead to weight gain

Dehydration can lead to weight gain. This happens because fat metabolism occurs within the liver. When the liver does not have enough water to clean itself and the rest of the body, it will struggle to perform some of its most important tasks. This is clearly demonstrated by the way that repeated excessive alcohol consumption will lead to cirrhosis (liver damage). Healthy livers are better at metabolizing fat into usable energy. This is why drinking more water is one of my top methods to reduce body fat.

Fatty liver disease

A fatty liver, or hepatic steatosis, is a disease where too much fat has accumulated in the liver. Diet and exercise plays a key role in preventing the development of fatty liver disease. Water does too because it helps the liver to keep itself clean. Water is your liver's best friend.

Drinking the right liquids is essential for optimum health: Many popular drinks won't help to keep you hydrated 

Drinks with too much sugar won't hydrate you

The best way to re-hydrate is to consume enough liquids. The type of liquid that you drink will determine whether or not it will hydrate you. Sodas that are high in sugar, for example, will have a positive effect on hydration. These drinks can actually dehydrate you even more. The reason for this is because your body will need more water to dilute all of that sugar.

It would take 69 liters of water to dilute 500 ml of soda into normal blood glucose levels

Your body has around 5 liters of blood at any given time. Less than a teaspoon (4 grams) of sugar should be in that blood. Compare that to 11 grams of sugar per 100 grams in the average soda. This means that the average soda has 137.5 times more sugar than what is normally found in your blood per milliliter. By that math, it would take 69 liters of water to dilute the sugar content of 500 milliliters of soda to natural blood glucose levels. Of course, most of the sugar isn't diluted. It is quickly stored as glycogen in the muscles and liver or converted to fat to correct the blood-sugar balance. For this reason, drinks that are high in sugar do not hydrate the body very well.

Drinks that are high in unhealthy ingredients like colorants and artificial flavors also have a dehydrating effect on your body

Think about this: Your pee is a lot lighter than the unhealthy drinks that you consume with darker colors. That means that more water is needed to wash away all of these nasty colorants. More water is also needed to cleanse the body from the unhealthy flavorings that aren't reflected in a dink's color. Since more water is redirected to the detoxification process to clear out all of these negative ingredients, less of it is used to replenish the body's hydration stores.

For the above reasons, making sure that your hydration methods contain less harmful ingredients will increase your body's ability to use that water.

Bonus water and hydration tips

It is possible to drink too much water

Your body loses a lot of water through sweat, detoxification, breathing (water vapor is released every time you exhale) and the metabolizing of many chemical and hormonal processes in the body. This is why you should make sure that you give your body enough water to do everything without hindrance. It is also possible, though, to be drinking too much water. This could dilute your blood so much that its nutrient content drops. Too much water can also wash away precious nutrients. Learn more about the possibility of drinking too much water here. 

Dehydration reduces physical performance

Dehydration could be the primary cause of why you might feel cold or sick after exercise (click the links to see more possible causes).

Water is not the only good thing that you lose through sweat

Sweating is beneficial because it helps the body to get rid of toxins and replenish skin health. You need to replenish the good things that sweat causes your body to lose, such as water. Water is not the only thing you lose through sweat. You also lose precious electrolytes and minerals - which also need to be replaced.

Spice up your hydration without consuming unhealthy drinks

Try eating more healthy foods that are naturally hydrating like lettuce and spinach. Add lemon to your water for more health benefits or exchange unhealthy drinks for healthier alternatives like green tea.

You might not think that a single can of soda or an alcoholic beverage will impact your health that much, but these habits become addictive very quickly. These choices might feel like one drop in the pond, until we realize that the entire pond is made up of little drops. Stay Strong!

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The good things you lose through sweat

Sweating is very good for you. It helps to eliminate toxins, hydrates the skin, opens up pores and even boosts immune function because of the increased body temperature that kills off unwanted germs that can’t survive in hotter environments.

As much as sweating is beneficial, too much of it can be harmful. Too much sweating can lead to the loss of precious nutrients. The biggest one of these is water. It is always important to make sure that you drink enough water during strenuous exercise to keep hydrated. Your body needs water to eliminate toxins like lactic acid during exercise and bring fresh nutrients to the muscles.

Water is not the only healthy nutrient that your body loses while you sweat. Your body also loses electrolytes through sweat. Electrolytes are minerals that carry an electric charge. Electrolytes are water soluble, which means that they can be lost when you lose water (through sweat, urination, vomiting, diarrhea etc.). The most important electrolytes are sodium, potassium, chloride (chlorine), calcium, magnesium and phosphorus.

These electrolytes circulate throughout our bloodstreams and internal water supplies in order to perform their functions. Here is a basic overview on each electrolyte:

Sodium

We often associate sodium with salt, which is actually a combination of sodium and chloride (the scientific name for salt is sodium chloride). While most people have too much sodium (and sweating helps to drop sodium levels), it is actually a very important electrolyte. Sodium helps us to hold onto liquids. Without it, water would flow through our bodies without being absorbed. That is why people with low blood pressure need to increase sodium intake while people with high blood pressure need to decrease sodium intake. Sodium allows our bloodstream and organs to hold onto and use water and function properly. Your muscles also need sodium to function. Low sodium levels can lead to poor blood circulation, feeling light-headed, pains and cramps, headaches and a lack of energy.

Potassium

Potassium is the 3rd most abundant mineral in the body (at around the same amount as sulfur and chlorine) after calcium and phosphorus. It is needed to sustain life and needed for all organs to function. Potassium aids hormone regulation and blood vessel health. It also helps to balance liquid and electrolyte levels and aids in controlling blood pressure. It is necessary for gastrointestinal health and keeping acid-to-base ratios in check. It works with glucose and insulin usage. Heart, lung and kidney diseases are prevalent where potassium levels are too high or too low. Diets higher in potassium are associated with better blood pressure, less hypertension and less stroke risk. Most people living in the western world are potassium deficient.

A healthy diet usually allows for enough potassium consumption (although people who follow unhealthy diets usually don’t get enough). Sweating too much can potentially lead to lowered potassium, which can lead to muscle weakness, slower reflexes and digestive problems.

Chloride (Chlorine)

Chloride is a negatively charged form of chlorine –this is the form it takes when in the body. Chlorine works with sodium and water to allow for the flow of fluid. It is also crucial for digestion and most chlorine is found in your red blood cells. Chlorine helps the liver detox waste products and is also used to maintain the correct acid-base balance. It is stored in the kidneys. Although chlorine deficiency is of little concern in general, excessive water loss via profuse sweating, vomiting or diarrhea can create a chlorine deficiency, which can lead to potassium loss, low fluid volumes and an altered acid-base balance.

Calcium

Calcium is the most abundant electrolyte most of it is used in the bones. Small amounts are also used for cell signalling (coordinating cells to work together), blood clotting, muscle contraction (intra-cellular calcium causes muscle contraction while the removal of it causes the muscle to relax) and nerve function. Your entire nervous system depends on calcium. Calcium is present in every cell of your body. Calcium is also used to find dead cells and stop the body from wasting resources by repairing what is already dead. Calcium is also needed for brain growth and development. Lowered calcium levels can lead to lack of energy, bone, skin, and hair and nail problems, tingling or numb sensations and cramps.

Magnesium

This electrolyte is involved in over 300 enzyme system and biochemical processes in the body. These processes include protein synthesis, energy production, energy expenditure, muscle function, glucose level regulation, and blood pressure mechanisms. Most people don’t have enough magnesium and sweating further reduces magnesium levels. Low magnesium can lead to muscle weakness, ticks, twitches and tremors, spasms and cramps, depression and chronically low energy levels. Legumes and leafy greens are generally good sources of magnesium.

Phosphorus

Although most of us get enough phosphorus through our everyday diet, water loss can decrease phosphorus levels. This can lead to fatigue and weakness, irritability or anxiety, weight and appetite changes, nerve numbness and stiff joints and bone problems.

The effects of loss of these minerals shows that decreasing physical performance can be linked to the amount of fluids we lose during exercise.  Since we lose more than just water through sweat, we need to make sure that we look after our bodies and replace what is lost through proper hydration and nutrition. Stay Strong!

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