Daily Hydration. How Much Water To Drink Daily?

How Much Water To Drink Daily? Daily Hydration.

Daily Hydration. Staying hydrated is crucial to stay healthy. Use the water intake calculator to find your optimal daily water consumption and change your routines to meet the mark. Then, enjoy the benefits of a body functioning as it should. And power your workouts and maintain a healthy weight.

Staying hydrated is perhaps the most natural improvement you can make to your daily health. If these small habits are adapted, staying hydrated will be easy



Water is essential for survival. It keeps your organs functioning properly, particularly your kidneys. Drinking enough water also aids digestion, and it can even increase your calorie burn.


The National Academy of Sciences recommends drinking about 11 cups of water per day for women and 16 cups per day for men. But, this number can vary based on lifestyle, body size, and other factors. If you’re active, you’ll need to increase your daily water intake. Variables such as living in a hot climate or wearing a heavy sweater can also increase your hydration needs.

Keep in mind that you don’t have to just drink plain water to stay hydrated. Fluids from other drinks, like protein shakes, BCAA drinks, coffee, and smoothies also count toward your water intake requirement. You also get water from foods, especially fruits, vegetables, and dishes like soup.


It is believed that drinking water can have indirect weight loss benefits. 

  1. Drinking extra water can boost calorie burn, helping you to lose weight. However, the effect is modest. You’d have to drink eight extra cups of water per day to increase your calorie burn by 100 calories, with cold water giving the best boost. Keeping your kidneys happy so you don’t retain excessive water weight is the most noticeable weight-loss benefit of staying hydrated.
  2. Another important weight-loss benefit of water is that staying hydrated can help you feel full. Often you’ll think you’re hungry when you’re really just dehydrated. Try drinking some water before reaching for a snack, then see if you’re still hungry. Downing a couple glasses of water before meals can also help you eat less.
  3. Since staying hydrated can help you work out longer and harder, you’ll get more out of your gym sessions and maximize your calorie burn. But you need to drink water throughout the day, not just at the gym!
  4. Taking in adequate fluids throughout the day will ensure you’re already hydrated when you begin your workout. This is especially important if you work out first thing in the morning, before you’ve had a chance to chug a bunch of water.


This sounds a little counterintuitive. But there is an explanation to it. Ever wondered why some people can be shredded in their arms and legs, but still have some “puppy fat” around the belly? Or why, after following a diet plan and workout plan properly, there are just some stubborn areas of “thick skin” you can’t seem to shed?

At times this is misunderstood as excess fat, but it is actually water weight. This type of fatty-looking skin is called “subcutaneous fluid,” and it’s a sign that you are probably not drinking enough water. Yes, that’s right: Subcutaneous fluid is primarily made up of excess fluids (and sodium), and the solution is to drink more fluids.

Why so? Because, 

  1. When you are giving your body enough fluids, it doesn’t need to store fluids for later. Your body is a survival machine with thousands of tricks up its sleeve—some of which were evolved to help your ancestors survive in harsh climates. Drinking enough water will tell your kidneys that times are OK and that your body can flush those excess fluids hiding beneath the skin.
  2. While it’s important to be getting enough fluids, it’s also important to make sure that these are clean, healthy fluids. If you don’t have easy access to clean, filtered water, maybe it’s time to have a stock of water bottles on hand or consider getting a water cooler.

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Staying hydrated is perhaps the most natural improvement you can make to your daily health. If these small habits are adapted, staying hydrated will be easy
Hydration: Daily water intake


Water is essential for life. Not just human life—all life. So, what does it actually do?

Here’s a quick list (restricted to fitness-related tasks):

  1. Makes up a critical component of your blood, brain, muscles, and bones
  2. Removes carbon dioxide from working muscles
  3. Transports glucose and oxygen throughout the body
  4. Regulates body temperature

While we already know how important it is to follow the recommended water intake, not enough people are doing it.This doesn’t have to mean that you fall to the floor, or that you start to feel lightheaded and dizzy—in fact, many people may not notice anything at all. They can go a lifetime without realizing that they are undercutting themselves by not giving their body the fluids it needs.

Fun Fact:

 Sweat only works if it evaporates. When it is able to become a gas, it takes heat energy away from your body, leaving the remaining water molecules feeling cooler on your skin.


The water intake calculator will tell you how many ounces of water a day you should aim for, but are there any other factors to consider?

Factors like climate, exercise habits, and even altitude should also be taken into consideration when finding the best daily water intake.



Climate is a big one to understand since people can often be misled by what seems like common sense. For example: “Hot weather means we should drink more water, so cold weather means we don’t need to drink as much.”

This, unfortunately, is wrong. The truth is, in both climates (hot or cold) the body is in need of extra fluids for different reasons. When the weather is hot, our body naturally sweats more to cool us down; this increases fluid loss, thus requiring a higher water intake.

However, cold weather can be equally brutal for fluid loss. In colder climates, there is typically less water in the air, which results in the body losing fluids at a faster rate than usual. Fluids are also more difficult to keep warm than solids—when the body is cold, it flushes fluids rather than spending the extra energy on warming them up.

Humid conditions, too, mean that the body’s natural cooling system (sweating) is not as effective since the fluid cannot readily evaporate. This leads to the body overheating, requiring more fluids to cool it down again.


Activity is also a largely misunderstood (or, at least, underestimated) area of good hydration habits. Many people know enough to drink water while they exercise, however, they seem to think that the processes from mouth to muscle are instantaneous. Like Popeye eating his spinach, you might imagine water and electrolytes spreading through the body and muscles like wildfire.

The truth is, if you only start drinking water at the beginning of your workout, it’s already too late. (Although, at that stage, you should certainly still drink plenty for the remainder of the session!) Ideally, for the few hours leading into your workout, you should be drinking roughly a cup an hour.


Altitude may not be such a common factor, but it’s worth knowing about if you’re a frequent flyer. Perhaps you’ve already experienced a post-flight workout—jelly legs, fatigue, general muscle weakness, and soreness the next day. Long flights are known to throw off your circadian rhythms and negatively affect blood flow, but these simple workout symptoms are most likely the work of inadequate hydration. Low air pressure and heavy climatization on commercial flights encourage your body to shed fluids like nothing else (evaporating fluids more often than noticeably sweating it out), leaving you and your muscles parched and unprepared for activity.

The same goes for hikers and mountain lovers. Don’t underestimate the effects of changes to atmospheric pressure on your body. In such cases, hydrate more than usual, and take measures to replace electrolytes along with water, since frequent urination can remove essential minerals from the body.


Alcohol and other variables like large doses of caffeine, creatine supplementation, sauna sessions, or even a rough night’s sleep can also affect your body’s hydration levels. A lousy hangover can be enough to set your body back a few days in many respects, but when it comes to dehydration, it’s a real killer. That splitting headache associated with terrible hangovers is actually the result of extreme dehydration, which doesn’t allow your body’s circadian rhythms to kick in—thereby wreaking all sorts of havoc on your mental and physical states.


It has become widespread knowledge that drinking a lot of coffee can make you dehydrated. Since large doses of caffeine can act as a mild diuretic, many have concluded that coffee is a dangerous dehydrator. But what does the research say?

Well, it’s actually clear on this point: Caffeine consumption has no significant effect on hydration or fluid loss. Many studies have shown that, when you actually take a look at the data, caffeine simply is not linked to dehydration.

These studies also show that, while acute caffeine intake can act as a mild diuretic (mostly in females), these effects are eliminated when people start to exercise. That’s right: When you exercise, the diuretic role of caffeine is non-existent and fluid loss occurs at its normal rate.

So, if there’s no effect…what’s the problem?

In the end, maybe you’re right and it isn’t such a big deal. If you’re a regular coffee drinker, the worst case is that you’ve been overcompensating with your water intake. Considering everything we’ve spoken about in this article, that’s probably not a bad thing!

Caffeine is a known performance enhancer, and when athletes steer clear of it on account of its “dehydrating effect,” they are selling themselves short. It’s also useful for the big coffee drinkers to know that those morning coffees are counting toward their daily water intake, and not taking away from it. It may be a small victory, but that feels like a win to me, and every win counts.


Other, more subtle deviations from your regular schedule can influence how much water you should drink daily. For example, illness and sleepless nights can also result in significant fluid loss. One way of correcting for this is by drinking more water than usual the following morning.

more subtle deviations from your regular schedule can influence how much water you should drink daily.
Sleep quality plays an important role in influencing water intake.

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Poor sleep quality is, more commonly suffered than it needs to be. In many cases, the simple addition of a magnesium glycinate or a similar compound can be the difference between tossing and turning every other night and sleeping like a baby for your remaining years.


When your body is working hard and replenishing those fluids as it should be, it might help to think of the system as a water wheel. You’re constantly picking up and dropping fluids, so that while the machine is running smoothly, there are also some important things being filtered out.

Endurance athletes and bodybuilders cut water weight before an event. They know the importance of supplementing with multivitamins and electrolytes. There’s a reason you see elite athletes drinking Gatorade and other colorful, sugary beverages. They wouldn’t normally be touching. Proper hydration means that you will go through important minerals at a faster rate through urination.


Drinking too much water can result in hyponatremia, a condition in which you don’t have enough sodium in your blood. Hyponatremia can be serious and even fatal, but it’s rare—you’d have to down gallons of water at a time. That’s a lot, so don’t worry about it. Focus instead on getting enough fluids, which is a much more common challenge.


Staying hydrated is perhaps the most natural improvement you can make to your daily health. It’s all about habit.

Hydration will not be a conscious effort, if these small habits are adapted.

  • Take your water bottle along with you, 
  • Keep it in your backpack whenever you go out, 
  • Keep it by your desk while at work. 

Our brain only needs a couple of weeks to form a new habit. Keeping a water bottle close by could be a real game-changer for people trying to improve their daily hydration.

When hydration becomes a part of your daily routine, you don’t need to think about it. Keep in mind that the figures in this article are averages and estimates—hydration is an individual task. Thirst is your body’s natural tool for measuring it, but it isn’t perfect.

Use the water intake calculator to find your optimal daily water consumption and change your routines to meet the mark. Then, enjoy the benefits of a body functioning as it should.

Got influenced by AdamEyal,FringePursuits.com.

A good health is key to happy heart.

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Happy Morning Habits

Morning habits that can make your day more productive.

Morning can be the best time to make your day happier.

Image : Photo by Daria Obymaha from Pexels

Morning routine has the capacity to decide how productive we will be throughout the day. Our morning planning and routine can make or break our day. With the day all packed with work, office or family, mornings can be the best time to spend with ourselves. Getting up early can be a good idea if you want to spend time in organizing your day. 

Everyone will have a different ideal morning routine, but let’s discuss some of the things that you might like to add to your morning routine.

  •  Getting up a little earlier than all your family members will give you some extra time for yourself.
  • Drink some water: drink some water as soon as you get up. This will help hydrate your body after a good night sleep. 
  • Make your bed – this is something we all have been asked to do as a child. But this really helps. Making your bed first thing in the morning can put you in the line with putting your first task done. It will make your space less cluttered first thing in the morning. A well made bed will also welcome you back in the evening when you come back tired after a day full of work. 

Fit Habits

  • It is a great time to go for a walk or a brief run to kick start your day. This will also give you a feel good emotion from the morning itself. 
  • Keep your phone away: this could be difficult to do in the beginning but staying away from your phone in the early hours is the best thing you can do to keep your mind away from the social flood of stimulation and information in your mind. It’s better for our bodies and our reactive emotional systems to reduce how long we’re feeling stress in a day. Plus, reaching for your phone first thing is a quick way to derail your whole morning routine. All of us have stayed in bed some time or other while watching Facebook, Instagram or twitter. 
  • It is a good idea to stretch your body. If you are not an exercise person, use this extra hour to start a healthy habit.

Relaxing Habits

9 Small Morning Habits That Will Make Your Whole Day So Much Better  Landon Phillips  Jan 15th
  • All the writers can make their best compositions in the morning.  
  • Pamper yourself: pamper yourself, do all the beauty treatments you want to do to yourself, and never get time. Establish a good skin routine for yourself in the morning.
  • Sit and have a nice cup of tea or coffee all for yourself. Spend some time for yourself. Read the newspaper, your favorite book or article. 

Healthy Habits

  • Play with your pet, dance, sing, do zumba, do gardening, water your plants, make some craft, paint or do whatever you enjoy doing.
  •  Make to-do list: write or review your to-do list. By doing this you will be ahead of making decisions based on your mood. For more focused and productive day, it is beneficial to plan your day in the morning.

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Road To Healthy Eating*

The road to healthy eating* is easy with delicious recipes from Food Network. Let’s Find Out About Healthy Eating.

The road to healthy eating is easy with delicious recipes from Food Network. Let’s Find Out About Healthy Eating.

Healthy Eating*-Fabulous Food

Have you ever wondered why you get hungry? Your body needs healthy food, and there are many reasons for this.

Healthy food keeps your body working properly.

Why do you eat?

You need food to give energy to play, and do what you want to do. Your body even needs to sleep!

What are calories?

Some kinds of food give you lots of energy. The energy in food is measured in units called calories. Food that is high in energy has a lot of calories.

How are you feeling?

If you want to stay well, you need to eat healthy food. Eating too much of the wrong kind of food can make you ill. 

If you are unwell, eating good food may help you get better.

Why should you try to eat healthy food?

Fresh food is usually better for you as it contains more of the essential vitamins and minerals you need. Try to eat as much fresh food as you can. 

Children need to eat healthy food to grow.

The road to healthy eating* is easy with delicious recipes from Food Network. Let’s Find Out About Healthy Eating.
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Healthy Eating*- Eat your five-a-day

You need to eat five portions of fruit and vegetables a day. A portion is a whole piece of fruit, a serving of one vegetable or a fruit juice drink.

What are vitamins and minerals?

Vitamins and minerals are nutrients that are found in fruits and vegetables. They help to keep you fit.

Vitamins and minerals help you to grow.

 Eating plenty of fruit and vegetables can help to prevent heart disease. It will also help to keep your digestive system healthy.

What is the meaning of nutrients?

A nutrient is a natural chemical in food. Nutrients help you to grow and stay healthy.

What is fibre?

Some food is hard to digest. This means it takes a while to pass through your body. Fibre is a nutrient that helps digestion. It is found in many fruits and leafy vegetables. 

Fruits and vegetables contains fibre.

What should you do if you don’t like fruit or vegetables?

Try drinking fruit juice – a pure fruit juice counts as one portion of fruit and vegetables. As you get older, you may find that you like them!

Healthy Eating*- Food for life

You need energy to get fit and keep your body healthy. Some high-energy foods help you stay active for longer.

What are carbohydrates?

Carbohydrates are foods that are high in energy. They are very filling, and stop you from feeling hungry again for a while.

Foods that contain carbohydrates include bread, rice, pasta and potatoes.

Playing sport uses up energy, which makes you hungry. You need to eat to get your strength back. 

What are pulses?

Pulses are seeds that grow inside plant pods, for example beans and lentils. Pulses add proteins to your diet, especially if you don’t eat meat. 

What are whole grains?

Try to include whole grains like wheat, barley and oats in your  diet. Whole grains are natural, and are not processed in a factory. They are a good source of fibre, vitamins and protein.

What types of food give you energy?

Carbohydrates provide most of the energy you need. Your body breaks them down into glucose, a type of sugar that the body can use for energy. 

Healthy Eating*- Do you drink milk?

Dairy foods come from farm animals that produce milk, such as cows and goats. Cheese and yoghurt are made from milk, and are kinds of dairy food.

What’s the alternative?

Some people choose not to eat dairy foods, or they can’t because they are allergic to them. There are lots of different milk substitutes, including soya milk and rice milk. 

Dairy foods contain a nutrient called calcium, which is good for your bones and teeth.

Some people prefer to drink soya milk. Soya is a vegetable product.

Are eggs dairy food?

Eggs are not a kind of dairy food, but they are not meat either. They are an animal protein, which helps your muscles and bones to grow.

Free-range chickens are farmed in a natural way, and can go outside to find food.

Why are dairy foods good for you?

Dairy foods contain calcium, which helps your teeth and bones to grow and stay strong. Children need more calcium than adults because their bodies are still growing.

What is food allergy?

If you are allergic to some food item, you have a sensitive reaction to it.

The road to healthy eating

Healthy Eating*- Eating meat

Meat is good for you because it contains protein. This nutrient helps you grow and  repairs damage to your body.

Meat can be an important part of a healthy diet.

What kinds of meat are there?

Red meat includes beef and lamb, and white meat includes chicken and pork. Most fast food meals contain processed meat. This is made from meat, but has other foods added to it.

Do you like meat?

A small amount of meat is good for you, but don’t eat too much every day. Many shops sell alternatives to meat, such as soya and tofu.

Many burgers contain meat, but they are also full of fat and salt. Don’t eat them everyday.

Cows provide lots of our food. Milk, butter, cheese and beef all come from cows.  

What is a vegetarian?

Vegetarians never eat meat. If they are careful about what they do eat, they can still have a balanced diet.

What is a vegan?

Vegans are vegetarians who don’t eat any animal products. They don’t eat eggs or cheese, or drink milk. Many don’t wear leather or wool, or eat honey as it’s made by animals. They get all the nutrients from vegetable products.

 Let’s Find Out About Healthy Eating.
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Healthy Eating*- Do you eat fish?

It is a good idea to eat fish twice a week. One of your fishy meals should include oily fish, such as kippers, salmon and sardines. Oily fish are full of healthy nutrients. 

Oily fish contains vitamins that are good for your eyes, skin, hair, bones and teeth.

Why choose fish?

Eating fish adds protein to your diet. Fish are also rich in minerals, and are not as fattening as some meats, for example pork and lamb.

Which fish is best?

The oil in oily fish is called unsaturated fat. It contains a nutrient called omega 3, which helps your heart to stay healthy. It also helps different parts of your body to work well, for example your brain. 

Eating oily fish is good for your brain, and may help you to concentrate on your work.

What are unsaturated fat?

This kind of fat is liquid at room temperature, and can be good for your heart.

Why is fish good for you?

Fish is full of healthy vitamins, minerals and proteins. Oily fish contains a healthy kind of fat that is good for your heart and brain.

The road to healthy eating is easy with delicious recipes from Food Network. Let’s Find Out About Healthy Eating.
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Healthy Eating*- What are fatty foods?

You don’t need much fat in your diet. The two main kinds of fat are saturated and unsaturated fats. Unsaturated fats are better for you than saturated fats.

What shall I eat?

When you can, try to choose foods that are made with unsaturated fats. For example, eat nuts instead of crisps.

Doughnuts contain saturated fat. They should only be eaten as a treat. 

Biscuits, cakes and chocolate contain saturated fats. 

Nuts and olive oil are good sources of unsaturated fats.

Sweet potatoes have more nutrients than ordinary potatoes.

Why should you try not to eat fatty snacks?

Snacks that are full of saturated fats are bad for your heart. Fatty snacks can make you put on weight. Choose a healthy snack instead, such as a piece of fruit.

Is It fattening?

Fatty foods give you energy, but make you put on weight if you eat too much. Starchy foods, for example sweet potatoes, fruit and vegetables, are also high in energy, but much less fattening. 

Snack attack

Sugar and salt are often added to food to make it taste nicer, but you don’t need lots of sugar and salt in your diet. Too much sugar will rot your teeth, and too much salt is bad for your health.

Many snacks contain salt and sugar. 

Avoid tooth decay

Try not to have too many sugary foods and drinks. Sugar that is left in your mouth turns into a sticky substance called plaque, which can cause tooth decay. 

Clean your teeth about one hour after you eat sweets.

Does it need salt?

Many convenience foods are very salty. You don’t need to add extra salt. A salty diet may lead to heart problems.

Oven chips are a type of convenience food.

Why do manufacturers add salt to food?

Adding salt to food is a good way of making it last longer. Throughout history it was used as a way of storing food. It also improves the flavour of some food.

Make a choice

Not all snacks contain added sugar or salt. Next time you are hungry, try eating some fruit, plain popcorn, unsalted peanuts or breadsticks.

The road to healthy eating is easy with delicious recipes from Food Network. Let’s Find Out About Healthy Eating.
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Healthy Eating*- Drink up

You need to eat, but you also need to drink in order for your body to work properly. About two-third of your body is made up of water!

Try to drink at least one or two litres of water a day. Don’t have too many sugary drinks.

It is a good idea to drink water before and after doing something very energetic.

Use this water intake calculator to find out how many cups of water you should drink each day.

Are you thirsty?

When you exercise, you sweat and your body loses water. This makes you thirsty. You also sweat when it is hot, so you should drink more on warm summer days.

How does your body tell you that you need a drink?

When the body needs liquid, your mouth feels dry and you feel thirsty. You need to drink some water to replace the liquid your body has used.

What happens when you sweat?

When you sweat, moisture comes out of your skin. You may feel hot and sticky.

Can you eat water?

Fruit contains water, and is good to eat. About half of the water you consume is in the food you eat, and the rest is in drinks.

The road to healthy eating is easy with delicious recipes from Food Network. Let’s Find Out About Healthy Eating.

What is a balanced diet?

You should eat three meals every day, with one or two healthy snacks and lots of water. Remember to eat food from each of the five different food groups for a balanced diet.

This picture shows how much of each food group you should eat. For example, eat lots of fruits and vegetables, but not much fat or sugar. 

Have you had enough?

It is important to have the right kind of food, but also the right amount. Eating too much or too little can make you ill.

Off the menu?

Some people don’t eat particular foods for religious reasons. For example, Jewish people do not eat pork and Hindus do not eat beef. They can still have a healthy diet. 

Why is it important to eat a balanced diet?

A balanced diet will give you all the different nutrients you need to stay healthy. Eat lots of different kinds of food, from each of the five main food groups. Don’t be a fussy eater!

Are you hungry?

Don’t fill up on fatty snacks between meals. Instead, choose high-fibre snacks. They stop you feeling hungry, because they take a long time to digest.

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Healthy Eating during Exams – Easy Tips

Healthy Eating during Exams!

Healthy Eating during Exams, with exams approaching, healthy snacking is the last thing a student thinks of. It’s easy to get into the habit of quick coffee and take-way pizza, because you don’t want to waste time on dining in detail. But, actually, good nutrition should be part of a students study plan because it’s going to help him ace those tests. 

Remember the rule:

The better the fuel your brain gets, the better you’ll study.

 Healthy Eating during Exams, with exams approaching, healthy snacking is the last thing a student thinks of. But, actually, good nutrition should be part of a students study plan because it’s going to help him ace those tests.
Healthy Eating during Exams, with exams approaching, healthy snacking is the last thing a student thinks of. But, actually, good nutrition should be part of a students study plan because it’s going to help him ace those tests. Photo by Giftpundits.com from Pexels

Whether you are a student or mother of a student preparing for his exams, these tips will help you build healthy eating habits during exams. 

Here are 10 tips for eating right during exams:

  1. Meeting daily vitamin and mineral requirements will make doing your best much easier. Iron and Vitamin B are especially important to maintaining the physical and mental energy necessary to study well. Iron-containing foods : red meat, cereals and spinach. Some foods that contain B vitamins are: whole-grains, wheat germ, eggs and nuts. Some other foods that provide nutrients to the brain are Fish and soy. 
  2. Food is always a better choice than Dietary supplements. So try to replace Vitamin C tablet with an orange. An orange contains not only Vitamin C, but also fiber, beta carotene and other minerals. Fruit ranks high among the best foods you can eat for your brain. The natural sugars in fruit offer clean energy, so you don’t experience the crash that follows consumption of refined sugar. Blueberries (which can be bought frozen in bags) get a lot of attention because they contain powerful antioxidants and other nutrients.  When you’re heading for the library or to your room, pack whole-food items like apples, bananas, carrot sticks or a handful of dry fruits.
  3. Eating regular meals helps keep nutrients and energy levels more stable. It reduces the temptation of empty-calorie snacks in the vending machine. Eat at regular intervals.
  4. Consider taking 5 or 6 well-balanced, smaller meals. Big meal stays in your stomach. Eating the standard three-big-meals-a-day slows you down mentally and physically. A sandwich or some fruits could do the magic. Fresh fruits, fruit smoothies, dry fruits, honey-coated nuts, soups, interesting salads etc are good options.
  5. Meet for breakfasts. Meet your study buddies during morning hours. If you feel like having a snack break, breakfast is a good time. Oats, Muesli, Upma, Khichdi, Idli etc are great options with a low glycemic index which provide a constant and steady supply of glucose.
  6. Hydration is the main thing to care for. When you sit in the comfort of your room and probably with your AC on, you do not feel thirsty and hence end up drinking less fluids. When dehydrated, the body and mind are dazed, restless. It is hard to concentrate on studies. Choose your beverages well. Reduce caffeine, sugar intake. Since too much caffeine can make you jittery, try to drink moderate amounts: 400 to 450 mg per day, the equivalent of 2/2.5 cups, (16 to 20 ounces or 500 to 625 ml). Better choices include water, fruit juice, milk, antioxidant rich green tea, milkshakes, fresh soups, lemonade, lassi and coconut water. Avoid aerated beverages. Have at least 8-10 glasses of water per day.
  7. Choose power packed vegetables. Not all vegetables are created equal. Use the hint – the darker the color, the higher the concentration of nutrients. Spinach has more nutrients for mind and body than lettuce. 
  8. Snack smartly while studying and you may find that you retain more. Try to get two food groups into your snacks to balance the nutrients and keep your blood-sugar level stable. Eat healthy snacks in between meals like protein bars, fresh fruits, peanuts, makhana and roasted chana etc. specially when you are studying till late at night.
  9.  It’s easy to feed the brain well. Gather simple recipes for nourishing foods. Brain boosting foods include foods that improve memory and concentration like almond walnuts, fish, flax seeds, banana, chickpeas, spinach, broccoli, etc.
  10. Avoid junk food. Foods like chocolate, cookies etc can cause a sudden spike in sugar levels in the blood. After a while, when the stomach feels empty it could lead to craving for more such junk food.

Healthy Eating during Exams!

Thank you for staying till the 10th tip. Extra 6 important suggestions for you to make your exam time less stressful.

  1. Feed yourself with good eight hours of sleep. Sleep is important. Good sleep is as good for your brain as food for the body. Lesser sleep can interfere with learning ability, causes mood swings and compromise your immune system.
  2. Keep yourself away from electronic devices.Take out an hour everyday for some recreational activity to keep yourself happy and motivated.
  3. Make sure you get your stress-buster foods. During stressful times like exams, the body’s requirement for certain water-soluble vitamins like Vitamin B complex and C, minerals like zinc goes up. These help in the synthesis and functioning of adrenal hormones that are basically our stress-fighting hormones. Brown rice, nuts, eggs, fresh veggies and fruits can help.
  4. Give yourself foods to increase efficiency of the brain: Antioxidants like Vitamins A, C and E reduce damage to brain cells due to increased stress by fighting the free radicals. Eggs, fish, carrots, pumpkins, green leafy veggies, fresh fruits  can help meet this requirement. They also help increase the body’s immunity and help reduce chances of the child falling sick during exams.
  5. Don’t miss out on memory enhancer foods. Omega 3 fatty acids found mainly in fish are required to enhance brain function and memory. It is recommended that you have at least two servings of Salmon (rawas fish), herring (bhing) or mackerel (bangda) per week. For restricting calories, they are best eaten grilled, shallow fried with very little oil or baked. If you do not eat fish or do not have access to good fish, add ground flax seeds (alsi), pumpkin seeds, sesame seeds (til), soya bean oil, canola oil to your diet. Omega 3 fatty acid supplements are also available.
  6. Avoid eating outside food during exams. Exams being times for high-stress and low-immunity, children are highly prone for infections. So, avoid eating outside food as much as possible. 

Healthy Eating during Exams!

Examples of some healthy options for healthy eating during Exams and preparations for competitive exams.

BreakfastOats, Muesli, Upma, Khichdi, Idlis,eggs, poha, idlis, dosa, dhokla
Smaller mealsred meat, cereals and spinach, whole-grains, wheat germ, eggs and nuts, Fish and soy, Brown rice, nuts, eggs, fresh veggies and fruits, carrots, pumpkins, ground flax seeds (alsi), pumpkin seeds, sesame seeds (til), soya bean oil, canola oil, milk and milk products, sprouts, tofu, chicken, healthy nuts in combination with healthy cereals like dalia, oats, quinoa, and whole wheat products.
Snacksapples, bananas, carrot sticks or a handful of dry fruits, Fresh fruits, fruit smoothies, dry fruits, honey-coated nuts, soups, interesting salads,protein bars, fresh fruits, peanuts, makhana and roasted chana, milk and milk products, sprouts, tofu, eggs, chicken, fish, healthy nuts in combination with healthy cereals like dalia, oats, quinoa, and whole wheat products.
For hydrationwater, fruit juice, milk, antioxidant rich green tea, milkshakes, fresh soups, lemonade, lassi and coconut water. 
Food that you can avoidchocolate, cookies, aerated drinks, fast food, heavy and oily meals
Examples of some healthy options for healthy eating during Exams and preparations.

Eating healthy, adequate rest and proper sleep are the key for fresh and healthy mind which makes retaining the knowledge easier.

All the best. We all are born with wings.

Also read 8 ways to discipline without spanking

9 tips for spending quality time with your child

What should be the parent’s role in a child’s life?

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बच्चा खाना* खाना नहीं चाहता है?

क्या होगा अगर मेरा बच्चा खाना* खाना नहीं चाहता है? कई बार बच्चे खाना* नहीं खाना चाहते। वह अब सुस्त और गुमसुम सा रहता है। ज्यादा देर खेलता भी नहीं। पूरे दिन चिड़चिड़े से रहते है। शाम को खेलने या पड़ने में मन नहीं लगता। इस तरह की समस्या के समाधान दो आसान उपाय हो सकते हैं।

अनिल एक बहुत चंचल बच्चा है, क्लास में भी हर गतिविधि में बाकी बच्चों कि ही तरह भाग लेता रहा है। घर में भी उसे देख कर किसी को खास चिंता नहीं होती थी। मगर पिछले तीन चार महीनों से उसकी ये आदतें बदल सी गई है। वह अब सुस्त और गुमसुम सा रहता है। ज्यादा देर खेलता भी नहीं। पूरे दिन चिडचिड़ा सा रहता है। अब शाम को खेलने या पड़ने में भी उसका मन नहीं लगता। अनिल के घर वाले ये सब महसूस कर रहे हैं। 

क्या होगा अगर मेरा बच्चा खाना* खाना नहीं चाहता है? वह अब सुस्त और गुमसुम सा रहता है। इस तरह की समस्या के समाधान दो आसान उपाय हो सकते हैं।

क्या होगा अगर बच्चा खाना* नहीं खाना चाहते?

अब इस तरह की समस्या के समाधान दो आसान उपाय हो सकते हैं। 

1. यह निश्चित करना की बच्चा बीमार नहीं है या पेट में कीड़े नहीं है, आप डॉक्टर से परामर्श  करें।

2. क्या बच्चे की दिनचर्या में ऐसा कोई बदलाव आया है, जिसके कारण वो ऐसा कर रहा है। 

पहली स्थिति में तो डॉक्टर के दिए दिशा निर्देशों का पालन करें। दूसरी स्थिति में बहुत से कारण हो सकते हैं।

जिनमे से सबसे आसानी के सुधार पाने वाला कारण भोजन  से सम्बन्धित हो सकता है।

यदि हाल ही में आपके बच्चे की खुराक में बदलाव आया है तो

यह भी व्यवहार में बदलाव का कारण हो सकता है। 

बच्चे की बदलती खुराक के कई कारण हो सकते हैं:

  • उनका मूड – वह थका हुआ, परेशान या उत्तेजित महसूस करेगा तो उनकी खुराक में बदलाव होगा। 
  •   उनकी सेहत : बच्चों की सेहत ठीक नहीं होने पर भी उनकी खुराक कम हो जाती है। ऐसे में जब बच्चे ठीक हो जाते हैं, तो वापस खुराक में सुधार आने लगता है। 
  • दिन का समय: यदि हर दिन भोजन करने के समय में बदलाव आता है, तो खुराक भी अलग हो सकती है। 
  • भोजन के प्रकार की पेशकश: परोसे गए भोजन का भी खुराक पर असर होता है। यदि बच्चे ने नाश्ता बहुत सारा या गरिष्ट किया है तो भी उस भूख कम लगेगी। भोजन बच्चे की पसंद का है या नहीं यह भी खुराक में बदलाव लाता है।
  • वे कितने सक्रिय हैं। यदि बच्चा सामान्य रूप से खेलता है या दिन में ज्यादा समय बैठ कर बीतता है तो दोनो स्थिति में उसकी खुराक में अंतर होगा।

  • यदि आपका बच्चा कभी-कभी भोजन नहीं करता या बहुत कम खाता है तो यह ठीक है।
  • एक बार का भोजन या स्नैक  छूट जाने से बच्चे के स्वास्थ को नुकसान नहीं पहुंचता। “नहीं” कहना आपके बच्चे की पसंद या आज़ादी का तरीका भी है।
  • यदि आपका बच्चा खाने के लिए नहीं बैठ सकता है, तो भोजन या नाश्ते से पहले कुछ समय उस शांत वातावरण दें।
  • भोजन के समय को शांत रखें और टीवी, सेल फोन, टैबलेट और कंप्यूटर बंद कर दें।
  • खाने के लिए पुरस्कार के रूप में मिठाई या पसंदीदा भोजन का उपयोग करना आवश्यक नहीं है।
  • यदि आपका बच्चा भोजन पसंद नहीं करता है, या खाना नहीं चाहता है, तो भोजन को हटा दें और 1 से 2 घंटे बाद एक स्वस्थ नाश्ता पेश करें।

इस तरह उस धीरे से ये समझ में आएगा कि खाना हर समय उपलब्ध नहीं होगा।

उस जब भोजन परोसा गया है, तब नहीं खाने पर, फिर उसे अगले कुछ घंटे कुछ नहीं मिलेगा।

इस तरह उसकी आदत पड़ जाएगी।

शुरू में ऐसा करना थोड़ा कठिन होगा या अच्छा नहीं लगेगा,

मगर, एक दो हफ्ते में बच्चे की खुराक और आदतों में बदलाव जरूर आयेगा।

मां के दिमाग में आने वाले कुछ और सवाल – 

अपने और बच्चे के  जीवन को आसान करने के लिए आप सभी को शुभकामनाएं

Happy childhood is every child’s right.

All the best wishes to you on this amazing journey. This will surely give us easy life.

If these tips help you in finding your answer, please comment. You can also comment, if you are having any other questions related to parenting. 

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बच्चे को कब खाना परोसना चाहिए?

खाना? मुझे अपने बच्चे को कब खाना परोसना चाहिए?

खाना? मुझे अपने बच्चे को कब खाना परोसना चाहिए?बच्चों को खाना खिलाना, मां का दिन भर का सबसे बड़ा काम हो सकता है, और सबसे ज्यादा समय लेने वाला भी। इसी बीच जब बच्चे की थाली परोस दी गई है, पर वह नहीं खाता तो, मां, दिन भर उसके खाने की चिंता करती रहती है। ऐसे में एक प्रश्न जो मां के दिमाग में आता है –

मुझे अपने बच्चे को कब खाना परोसना चाहिए?

अक्सर इस प्रश्न के कई तरह के उत्तर मिलते हैं, जो, आस पास के लोग या घर के बड़ों के हम तक पहुंचते हैं।

अक्सर हम पूरे समय बच्चे के पीछे खाना लेकर घूमते रहते हैं। और कई बार हम बच्चे को जबरदस्ती खिलते है।

मुझे अपने बच्चे को कब खाना परोसना चाहिए?

अब आप ये तरीके भी अपनाकर देखें।

  • पूरे दिन खाने के लिए पीछे भागने के बदले, अपने बच्चे को दिन में 3 बार नाश्ता और 2 बार पूरा भोजन दें। 
  • हर दिन लगभग एक ही समय पर भोजन और नाश्ता परोसने का प्रयास करें। 
  • भोजन और नाश्ते का एक योजना बद्ध अनुकरण आपके बच्चे में खाने की आदतों को विकसित करने में मदद कर सकती है।
  • आपके बच्चे को आपके मुकाबले खाने में अधिक समय लग सकता है।
  •  उन्हें खाने को खत्म करने का समय दें। 
  • यदि आपको लगता है कि बच्चे का खाने में मन नहीं लग रहा और वो खाने से खेल कर रहा है, तो उसके सामने के खाना हटा दें, और उसको मेज से उतर कर खेलने छोड़ दें। 
  • इस तरह धीरे से बच्चा ये समझ जाएगा कि खेलना और खाना एक साथ नहीं हो सकता।
  • यदि बच्चे को कोई स्वस्थ से सम्बन्धित दिक्कत नहीं है, और वह रोज खेल कूद कर रहा है तो निश्चित रहें।
  •  बच्चे कभी भी भूखे नहीं रहते, वो अपनी आवशयकताओं के अनुसार खा लेते हैं।
  • बच्चे को दिन भर ना खिलाएं, इससे उन्हें भूख का अहसास नहीं होता।

Happy childhood is every child’s right.

All the best wishes to you on this amazing journey. This will surely give us easy life.

If these tips help you in finding your answer, please comment. You can also comment, if you are having any other questions related to parenting. 

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Appetite of your child worrying you?

Appetite of your child? How much food my child needs?

Appetite of child. How much food my child needs? Parents worry everyday when they server children food to their child. it is a constant issue
Appetite of child. How much food my child needs? Parents worry everyday when they server children food to their child. it is a constant issue. Photo by Tiago Pereira on Pexels.com

Appetite of your child makes you worry?

How much food my child needs? This is one more question that arises in parent’s mind everyday when they server them any of the meals. How much food my child needs?This question also pops up when people enquire and compare their child with other children.

How much food my child needs?

Healthy eating habits and stress free childhood is an indicator of healthy parenting, in the world of parenting.

The appetite of young children can change from one day to the next. 

Parent’s mindsets while serving food to their child:

 As parents or caregivers, you decide:

  • What kind of food we serve to our child. : As mother it becomes tough to choose between the healthy food that we want to serve to our children and whatever he eats.
  • What time of day are we serving food. As mothers, we just always look for a chance to feed our children. Feeding children is a full time project for any mother.
  • the place where the food will be served: that is a trick point. For most of the mothers, it is wherever child sits to eat. But honestly, especially in toddlers case, they never sit in one place, long enough to finish their meal.

Your child decides:

  • among all the food that is served, which ones are worth eating. And which are not appealing and can be rejected by showing tantrums.
  • how much should I eat: they also decide how hungry they are and what amount of food is ok for them.

How much food my child needs?

We will get the answer by trying the following ways which will increase your child’s appetite, and make you happy parents.

  • Start feeding your child in small amounts and let them re-ask if needed. Your child will respond according to his need.
  • Occasionally, your child will starve and eat a lot. So, give him the second serving. This way he will not see full plate at a time.
  • He  will eat less when not much Hungry. This is normal. If your child is not hungry, do not pressurize or bribe him to eat or to finish the meal.
  • Do not serve many munching in between, that reduces his craving for food at the time of meal.
  • If your child is active and happy then there is nothing to worry about. A starving child will not be active and happy throughout the day.
  • During the meal time if your child denied eating, please take away the food. Do not ask or pressurized him for eating for another 1-2hours. He will surely eat the next time you offer him.
  • Timely eating will also help in knowing the answer to your question.
  • If you still have any questions about your child’s development or hunger, talk to your doctor.

Happy childhood is every child’s right.

All the best wishes to you on this amazing journey. This will surely give us easy life.

If these tips help you in finding your answer, please comment. You can also comment, if you are having any other questions related to parenting. 

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Teach children to enjoy food

As parents, we can teach our children to eat and enjoy food. It will make our lives easier. These ways will be helpful to every mother, in building healthy eating habit.

Enjoy food. Eat properly. Mothers say this most of the times.

What can I do to help my child eat well? There is a question that always pops in my mind and to every parent at some point of time. How will my child eat well.

There is no fixed answer to this question, but there is a list of ways, that can surely help in solving this problem.

Photo by Igor Starkov on Pexels.com
  • Sit and eat with your child and serve every thing in small portions, that you have served in your plate.
  • Show your child what eating healthy is like. You are your child’s best role model. They will learn to eat and explore new foods by watching what you do.
  • Offer new foods many times. They often need to see, smell and touch a food many times before tasting it.
  • Your child may need to taste a food many times before they eat it. So,Continue to offer new foods and include foods your child has refused in the past.
  • Give your child enough time to eat.
  • Young children learn by touching, smelling and looking at foods.
  • Give your child time to learn about the foods you offer. Learning to use a spoon and fork also takes time.
  • Plan time to sit and eat slowly with your child.
  • Making Mess at home is also part of learning.
  • Try offering the same food in different ways.
  • Be patient and keep giving your child foods made in different ways: raw, cooked (steamed, roasted), in stews, soups and sauces.
  • If your child likes vegetables cooked a certain way, give them other vegetables made that same way.
  • Offer new foods with foods your child already likes.
  • Offer new foods often and serve them with food that your child likes.
  • If your child doesn’t want to eat or eats very little for a meal, offer a healthy snack 1 to 2 hours later.
  • Making a different meal for your child will not help them become a healthy eater.
  • Sometimes young children only want to eat the same foods over and over again. It is normal and may last for a few weeks or months.
  • If the “favourite” food is healthy then continue to offer it along with a variety of other healthy foods.
  • If the “favourite” food is a less healthy option,then give it to your child less often.

As parents, we can teach them to enjoy food and it will make our lives easy.

Wishing you happy parenting, that leads to happier you.

Please find other useful links related to stabilising healthy eating habit in children, which leads to healthy and happy childhood.

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Unfinished Tiffin! This might help.

Unfinished Tiffin! This might help.जब आपका बच्चा स्कूल से टिफिन/ lunch box/tiffin खाए बिना वापस आए तो इस्तेमाल करें यह 7 युक्तियां। Healthy parenting and healthy eating habits go hand in hand. This is also part of early childhood development. Let’s provide healthy childhood to our younger lot, who have just started going to playgroup, kindergarten, pre school or has just shifted from daycare to formal school.

Unfinished tiffin! Follow these seven tips, to get a finished tiffin back home.

1. मां- मेरी बेटी किंडरगार्टन के पहले वर्ष में है। वह स्कूल से टिफिन/tiffin खा कर नहीं आती,क्या करूं? बच्चा – स्कूल बच्चे के लिए नई जगह है, हर बच्चा अलग तरह से एडजस्ट करने की कोशिश कर रहा है।

कुछ नए माहौल में अपनी मां को खोजते हैं, क्योंकि या तो उन्हें अपने आप खाने के आदत नहीं होती/ उस समय खाने की आदत नहीं होती।

टिफिन/tiffin से खाना समझ नहीं आता/ दूसरे की टिफिन में कुछ ज्यादा अच्छा दिखता।

इतने सारे नए चहरे दिखते हैं कि घर की याद में समझ नहीं आता क्या करें।

इ सके अलावा और भी कारण हो सकते हैं। ऐसी परिस्थतियों में टीचर स्कूल में प्रयास करती होंगी।

फिर भी कई बार बच्चे नहीं खाते।

घर लौटते तक भूख से इतने परेशान हो जाते हैं, की बहुत देर रोते और चिड़चिड़ापन होता है।

क्या करें? : बच्चे को सुबह कुछ नाश्ता खिलाकर स्कूल भेजें ताकि वो वहां प्रसन्नचित पहुंचे।

टिफिन में उससे दिखा कर उसके पसंद का समान रखें।

बच्चों को स्कूल भेजने की उम्र से पहले ही धीरे धीरे अपने हांथों के खाना सिखाएं।

2. उनका स्कूल में दिन शुरू होने से पहले उन्हें बेहतर नाश्ता करवा कर भेजें।

3. मां- टिफिन तो पसंद का ही भेजते हैं पर टिफिन फिनिष नहीं होता।

बच्चा – टिफिन खाऊं पूरा या खेलने जाऊं?

क्या करें? : अक्सर स्कूल में लंच टाइम 20-25 मिनिट का होता है, ऐसे में छोटे बच्चों को वो भोजन टिफिन में दीजिए जिसे इतने समय में खाना उनके लिए आसान है।

बहुत सूखा नाश्ता भी ना भेजें, गले में अटकता खाना बच्चे नहीं खा पाते।

रोटियों पराठा का रोल, या हाथ में पकड़ कर खाने वाली चीजें बच्चों को आसान लगती हैं।

4. उन्हें पीने के लिए शेक या फलों की स्मूदी दें।

यदि आप टिफिन में सलाद जैसा कुछ रखते हैं तो सभी कच्ची सब्जियों को बहुत पतला काटें।

और उन्हें एक डिप के साथ परोसें

(जैसे कि रेंच ड्रेसिंग, हुम्मस, बोर्सिन चीज़ स्प्रेड, गुआकामोल, क्रीम चीज़, सोया नट बटर)।

सेब जैसे फलों को छीलें और उन्हें थोड़ा भूरा होने से बचाने के लिए थोड़ा नींबू का रस डाल कर सील करने योग्य कंटेनर में भेजें।

संतरा, कीनू को पहले छील लें और सिर्फ स्लाइस पैक करें।

फलों या पनीर को छोटे क्यूब्स में काटें, और साथ में कांटा रखें।

5. मां- टिफिन में हर दिन क्या रखूं। बच्चा – आज फिर ये टिफिन, मुझे नहीं खाना।

क्या करें?: कोई भी मां इस एक काम को बड़े अच्छे से कर सकती है।

टिफिन देखने में आकर्षक लगेगी तो बच्चे का खाने का मन होगा।

6. सुनिश्चित करें कि आप अपने बच्चे को एक प्रोटीन, एक स्टार्च और एक फल या सब्ज़ी हर समय भोजन और नाश्ते में परोसें।

7. यदि बच्चा टिफिन के अलावा दिन के बाकी समय में प्रोटीन युक्त भोजन करेंगे तो उन्हें स्कूल में लो सुगर के थकान महसूस नहीं होगी।

बच्चे कम चिड़चिड़े रहेंगे।यह युक्तियां आपके स्कूल के समय को घर पर बेहतर बनाने में आपकी मदद करेंगी।

कई बार बच्चे मन नहीं होने पर या खाने का निश्चित समय नहीं होने पर भी खाना नहीं खाते।

Link में जानिए बच्चे तो किस समय खाना खाने बैठाएं

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