<p>Want to stay hydrated with little plants? Plant Nanny is the cutest water reminder app that keeps track of your water intake, and motivates you to drink more water.</p>


Plant Nanny

<blockquote>
<p>Why is drinking more water so important? Find out in this series of short articles that explores the overlooked benefits of hydration.</p>
</blockquote>
<p>Water is more than just an alternative to high-calorie drinks. It also keeps your digestive system running smoothly and promotes diversity in your gut microbiome! Adequate hydration also keeps you feeling full between meals, so you will be less tempted to snack. Next time you catch yourself reaching for something sweet in the afternoon, consider reaching for a glass of water instead. Your belly will thank you!</p>


Drink up for a healthy belly 

<p>Have you given much thought to the role of water in a healthy lifestyle? Like many healthy habits, the goal of drinking a certain amount of water each day can get ignored sometimes.</p>
<p>Water is something you put into your body every day and is essential to both physical and mental health. Wondering how much water to drink? Struggling to stay hydrated throughout the busy routine? Building a sustainable water-drinking habit definitely takes time and effort, that's why in this column, we want to share with you some tips to make drinking water fun, to accompany you, and keep you motivated!</p>
<p>Grab your glass, take a sip of water, and let's start hydrating in no time.</p>


Hydration

Frequent Headaches? You Might Just Need to Drink More Water

<p>More and more people realize the importance of building consistent exercise habits. The benefits of regular exercise to health are obvious. When many people think of exercise, gym training or HIIT is probably the first thing that comes to mind. In fact, simply having "walking" into your daily routine is a good way to keep active.</p>
<p>Walk as much as is reasonable for your lifestyle, and vary your activities to maintain your physical health. Building a routine of regular movement, even in short bouts, is beneficial to your well-being.</p>
<p>Compared to workouts, walking seems like a fairly straightforward activity that should require little planning or motivation. If you’re trying to start walking more, here are some tips for building a habit that will last.</p>


Fitness

User Story: Hydration Hacks for the Busy Modern Woman: Leanna's Secrets

Hydrate & Flourish with Fun: Expedition H2O 

FEB Exclusive Plant: 'Tulip' — Three Magical Anecdotes About the Enchanted Flower

New Year, New You:  Finding Balance Beyond Traditional Resolutions

<p>For some people, there comes a time during adulthood when waking up in the morning becomes easier. For some of us, however, getting up early will be a lifelong struggle. Luckily, you can do a few things for yourself to make dragging your barely-awake self out of bed a little bit less stressful.</p>
<p>A successful wake-up starts the evening before.  In this column, we want to share some doable tips for making sleeping, waking up, and daily routines more smooth, comfortable, and efficient.</p>
<p>Going one step further, we can try to make waking up on time interesting through some tools or habit-forming tips!</p>


Sleep

JAN Exclusive Plant: 'Glaucous Willow' — Cat's Tail-Like New Year Money Tree

<p><strong>How well do you prioritize relaxation?</strong></p>
<p>As we celebrate <a target="_blank" href="https://en.wikipedia.org/wiki/National_Relaxation_Day">National Relaxation Day</a>, let's press pause, step back from our fast-paced lives, and take a deep breath. This day serves as a vital reminder to relax, restore, and renew.</p>
<p>Whether you're a hardworking professional, a diligent student, a devoted parent, or juggling all of these roles,  let's delve into ways to celebrate relaxation, incorporate self-care into our routines for an elevated state of wellbeing.</p>
<h2>Prioritize Self-Care</h2>
<p>Self-care isn't more than just a buzzword—it's a crucial component of a balanced life. It's about acknowledging your physical, emotional, and mental health needs.<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7553100/">Study shows that self-care practices can significantly reduce stress levels and enhance quality of life. </a></p>
<p>Prioritizing self-care doesn't mean you have to take extravagant spa weekends (although those are wonderful too!). It can be as simple as taking a few minutes each day to read a book, meditate, or even just enjoy a quiet cup of tea. Make it a part of your daily life.</p>
<h2>The Power of Doing Nothing: Niksen</h2>
<p>In our relentless pursuit of productivity, we often overlook the healing power of stillness. <a target="_blank" href="https://www.bbc.com/travel/article/20230522-the-dutch-solution-to-busyness-that-captivated-the-world">"Niksen", a Dutch concept that celebrates the act of doing nothing, can be a powerful antidote to stress. </a> Renowned psychologist Dr. Carolien Hamming suggests that <a target="_blank" href="https://bigthink.com/the-learning-curve/niksen/">niksen promotes relaxation and can reduce the risk of burnout</a>.</p>
<p>It's an intentional act of letting your mind wander without a specific purpose, a beautiful way to step back from stress. So, gift yourself moments—stare out the window, let your mind wander, or sit quietly, savoring the art of doing nothing.</p>
<h2>Stay Hydrated, Stay Relaxed: The Overlooked Connection</h2>
<p>Believe it or not, staying hydrated plays a significant role in relaxation. Water is essential for your body and mind to function optimally. According to a study, <a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/22190027/">even mild dehydration can affect mood and cognitive functioning. </a> It's not just about quenching your thirst—but also ensuring that every cell in your body gets the hydration it needs to keep you feeling fresh and relaxed.</p>
<h2>Sleep Quality: The Foundation of Relaxation</h2>
<p>Quality sleep is one of the best gifts you can give yourself.  It’s the time when your body heals, restores, and resets for a new day. The Sleep Foundation highlights that <a target="_blank" href="https://www.sleepfoundation.org/sleep-hygiene">good sleep hygiene can significantly improve your quality of sleep and, in turn, your quality of life.</a> Consider establishing a regular sleep schedule, reducing screen time before bed, or using aids like white noise machines or lavender essential oil. It is a significant step toward feeling more relaxed and grounded.</p>
<hr>
<p>As we honor National Relaxation Day, let's remember that relaxation isn't just for one day—it's a lifestyle. It's a conscious decision to prioritize our wellbeing, no matter how busy life gets. So take a deep breath, and let's embrace the art of relaxation—not just today, but every day.</p>
<p><strong>Remember, relaxation is not a luxury; it's a necessity.</strong>
Happy National Relaxation Day! 🌸</p>


Embrace Your Zen this National Relaxation Day with Simple Tips

<blockquote>
<p>Why is drinking more water so important? Find out in this series of short articles that explores the overlooked benefits of hydration.</p>
</blockquote>
<p>Before you slather your dry skin with moisturizer, how about a glass of water? Despite the huge industry built around skincare, pushing you to spend more and more on plump skin, there's a much better solution. In addition to avoiding sun exposure, keeping hydrated on the inside is the easiest and cheapest way to ensure that your skin maintains adequate moisture. It shouldn't cost an arm and a leg to keep your skin looking fresh!</p>


Healthy skin starts within

<p>As Labor Day approaches, people are enthusiastically planning their long weekend with activities that entail soaking up the sun and spending quality time with friends and family. As joyful as celebrating Labor Day is, there's always an underlying feeling of apprehension as it also indicates the end of summer. We can either view this new season as the "end-of-the-summer-blues," or look at it as an opportunity to embrace change and welcome <a target="_blank" href="https://sparkful.app/articles/summer-travel-on-the-cheap-money-saving-tips-you-might-have-missed">new adventures</a>.</p>
<p>We at SPARKFUL prefer the latter, and we hope by sharing some wellness tips for summer's end, you do, too!</p>
<p><img src="https://cms.sparkful.app/assets/96a5b41b-ca40-430f-8b1b-087b1dee0945" alt=""></p>
<p>Source: <a target="_blank" href="https://sweatpantsandcoffee.com/making-laugh-week-11-memes-ready-fall/">SWEATPANTS &#x26; COFFEE</a></p>
<h2>Add Immune-Boosting Practices to Your Routine</h2>
<p>The end of the summer also means planning for school, changing wardrobes, preparing your home for a new season. This is the perfect opportunity to undergo a complete metamorphosis of healthy living. Schedule your annual doctor visits to ensure you are up to date on vaccines or find out if you have any vitamin deficiencies. Other immune-boosting practices you can begin to incorporate are daily walks, ensuring you get eight hours of sleep each night, eating more fresh fruits and vegetables, and <a target="_blank" href="https://sparkful.app/plant-nanny">of course, drinking enough water.</a></p>
<h2>Take a Social Media Break</h2>
<p>Social media plays a pivotal role in our lives. On one hand, it helps us remain connected with long-distance friends and family, cherish memories, and stay up-to-date on current events. On the other hand, it can become addictive and lead to overindulgence, <a target="_blank" href="https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-023-04859-w">poor mental health</a>, and make us procrastinate important tasks.<a target="_blank" href="https://sparkful.app/articles/3-tips-for-digital-detox-disconnecting-for-inner-peace"> Taking a social media break</a> will allow you to recoup and discover things about yourself you may not have otherwise.</p>
<h2>Start a Summer's End Tradition</h2>
<p>Labor Day is the perfect timing to gather friends and family for a sweet summer send-off. Make it a point for all the same people to attend each year, with an abundance of lively games and delicious foods. Another idea is to throw a bash on September 22nd--summer's official last day. Whether you host a make-shift beach party with blow-up pools and barbecues or create a vision board of all you want to accomplish for the next year. Year after year you can compare your boards and revel in all you've done.</p>
<h2>Out with the Old, in with the New</h2>
<p>Take this time to transition everything else in your life with the seasons and tidy up. If you have an especially clutter-filled house, keep in mind that <a target="_blank" href="https://bewell.stanford.edu/a-clean-well-lighted-place/">recent research found that too much clutter limits your brain's ability to process information and makes you distracted</a>. Simplifying your life eliminates stress, and allows you to breathe and recognize what's important. Ways you can declutter include:</p>
<ul>
<li>Clearing out all of your closets and donating unused items.</li>
<li>Rearranging your home for more space.</li>
<li>Fixing minor issues around your home, like leaky faucets.</li>
<li>Cleaning your fridge from head to toe.</li>
<li>Making a point to build these tidying-up habits daily.</li>
</ul>
<h2>Create a Bucket List</h2>
<p>Just because the days are shorter and the weather cools down, doesn't mean you have to remain cooped up at home. Whether it's a last-minute bucket list for end-of-the-summer adventures that you have yet to experience or a fall bucket list with new seasonal activities, they are a great way to plan out our goals.</p>
<h3>Last minute summer bucket list ideas:</h3>
<ul>
<li>Throwing an ice cream social</li>
<li>Attend an outdoor concert</li>
<li>Have a picnic by the lake</li>
<li>Try a new salad or fruit recipe</li>
<li>Go to a county fair</li>
<li>Visit a botanical garden</li>
</ul>
<h3>Fall bucket list ideas:</h3>
<ul>
<li>Start a book club</li>
<li>Visit a farmers market</li>
<li>Take a leisurely bike ride</li>
<li>Bake cookies, apple pies, or banana bread</li>
<li>Host a bonfire at the beach, park, or backyard</li>
<li>Go on a road trip</li>
</ul>
<h3>Find Fun in the Ordinary with SPARKFUL</h3>
<p>With a little joy, fun, and mindfulness, you can celebrate every day of the year just as much as Labor Day. Finding your daily routine and getting to know yourself is a whole lot easier when you have an application to help hold yourself accountable.</p>
<p><a target="_blank" href="https://sparkful.app/plant-nanny">Our Plant Nanny app makes drinking water fun by displaying cute little plants that thrive when you do. </a>There are also easily viewable charts, graphics, and more tools to help you analyze your water intake. Check out for additional habit-related articles that will keep that joyful spark in your life!</p>


Embrace the End of Summer: 5 Wellness Tips to Welcome Fall

<p>Whether you're facing a challenging day at work, a busy day of errands, or just trying to push through the afternoon slump, managing your energy is key to being productive and making the most of your day. If you find yourself feeling sluggish every afternoon or you need 3 cups of coffee every morning to get going, there are some energy-boosting lifestyle changes you might be overlooking. Let’s take a look at three of the best ways to keep your energy up each day without relying on an afternoon latte.</p>
<h2>Sweet Dreams: The Power of Sleep</h2>
<p>There's nothing quite like a good night's sleep to recharge your batteries and feel ready for the day ahead. Not getting enough sleep can leave you feeling groggy when you first wake up, as well as irritable unable to concentrate as you go about your day. To make sure you're getting the most out of your sleep, aim for 7 to 9 hours a night, and avoid caffeine and electronic devices for at least an hour before bed, as these can interfere with your ability to fall asleep. <a target="_blank" href="https://sparkful.app/articles/not-a-morning-person-a-smooth-wake-up-starts-at-night">Establish a regular bedtime routine</a> so that the transition into sleep is a smooth one, and wind down with a paperback or listen to a sleep story to signal to your brain and body that it’s time to sleep. Finding your attention wandering mid-afternoon? Don’t be embarrassed to pop on a sleep mask and take a quick nap before you continue your activities. Just be sure to <a target="_blank" href="https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/05.html">keep your nap to 20-30 minutes</a>, or else your body will enter a full sleep cycle, and you’ll end up feeling groggy.</p>
<h2>Get Moving: Exercise for Energy</h2>
<p>It may seem counterintuitive, but <a target="_blank" href="https://www.health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels">exercising is actually one of the best ways to boost your energy levels</a>. When you exercise, your body releases endorphins, which are natural mood-boosters that can help you feel more alert and focused. Exercise also helps improve circulation, which means more oxygen and nutrients are delivered to your brain and muscles. You’ll also get macro benefits like finding it easier to fall asleep at night, and exercise helps train your body to use energy more efficiently over time. You don't need to spend hours at the gym to reap the benefits of exercise, either. Even a 20-minute walk can do wonders for your energy levels, so skip the coffee break and do a lap around the block instead!</p>
<h2>Drink Up: Water Gives You LIFE!</h2>
<p>Staying hydrated is crucial for maintaining energy levels throughout the day, and many people make the mistake of consuming it in large quantities a couple of times a day instead of spreading it out. Going for long periods without water can leave you mildly dehydrated, causing you to feel tired and sluggish. Set a daily goal based on your body weight and activity level (<a target="_blank" href="https://sparkful.app/plant-nanny">Plant Nanny can recommend one!</a>), and be sure to add more cups/liters if you're sweating more than usual due to extra exercise or a heat wave. Keep your water at hand at all times, and <a target="_blank" href="https://sparkful.app/articles/7-wildly-effective-ways-to-make-drinking-water-fun-and-easy">if you find plain water boring, we’ve even got some tips for that!</a></p>
<p>Clearly, if you read any health advice online these days, there are no surprises here: sleep, exercise, and hydration are energy magic hidden in plain sight! But reading about them is just the start — now it's time to <strong>take action</strong>. Pick one area to focus on this week, whether it's getting more sleep, incorporating exercise into your routine, or drinking more water. After a week, note the changes you’ve felt in your energy levels, then add another area. Do the same the following week, and add the final area. Before you know it, you'll have a comprehensive game plan for not just feeling more energized, but also thriving and performing your best in every corner of your life.</p>


Sustainable Energy: 3 Lifestyle Changes to Stay Energized

<p>Let’s say it’s dinner time and you’ve only had one glass of water so far today. Yikes! Your plan was to drink six glasses in total, so you’d better hurry up and chug down a bunch of H2O before bed, right? Well… no. It’s not a great idea to consume a ton of water in one go, and not just because of the horror stories you may have heard about <a target="_blank" href="https://www.cbsnews.com/news/jennifer-stranges-family-awarded-165-million-in-wee-for-wii-contest-death/">acute water intoxication</a>.</p>
<p>In our hypothetical above, it’s a bit late to make up for all the day’s hydration, but that shouldn’t stop you from practicing better pacing when you drink water tomorrow. Here are some important reasons to avoid chugging water, and stick to sipping it throughout the day:</p>
<h2>Too much water, too fast means frequent urination</h2>
<p>The human body is an amazing natural machine that can operate for decades! However, the body has certain limitations, one being that it can only absorb so much water at a time. Consuming more than your body needs at any given time increases your elimination rate — that is, you’ll be running to the bathroom pretty often!</p>
<p>How can you know if you’re consuming too much at once? According to <a target="_blank" href="https://time.com/5646632/how-much-water-to-drink/">Dr. David Nieman of Appalachian State University</a>, “If you’re drinking water and then, within two hours, your urine output is really high and your urine is clear, that means the water is not staying in well.” In other words, although we’re told that clearer urine is better than a dark yellow shade, frequent urination of clear liquid suggests that you’re not pacing yourself when it comes to drinking water.</p>
<h2>Overhydrating knocks your electrolytes out of balance</h2>
<p>Water is great, but it also has a great impact on the balance of electrolytes in your body such as sodium and magnesium. You’re always ingesting these things in food, and may take in even more in the form of supplements. What’s more, every person has different electrolyte needs according to their diets (more for keto, for instance) and their health conditions (less sodium for hypertension).</p>
<p>So where does hydration come in? Taking sodium for example, drinking too much water in a short amount of time can dilute the amount of sodium in your system. In extreme cases, drinking too much water quickly can lead to what’s called <a target="_blank" href="https://en.wikipedia.org/wiki/Hyponatremia">hyponatremia</a>, and can cause nausea, fatigue, or even coma. People who engage in long distance running or people with low body weight can be particularly at risk for this.</p>
<h2>Drinking too much water can cause headaches</h2>
<p>Even though many of us are familiar with the symptoms of dehydration, or drinking too little water, it may come as a surprise that headaches can also be caused by drinking too <em>much</em> water. This happens because water causes cells to expand, and if consumed in excess, that <a target="_blank" href="https://www.webmd.com/diet/what-is-too-much-water-intake">extra body water can appear in the form of swelling, even in the brain</a>. Weird, right? To avoid this happening, pay attention to what your body is telling you, and you’ll get a true sense of whether you’re truly thirsty or just sipping out of habit. (Even better, track your water intake and use reminders to sip small amounts throughout the day instead of large amounts all at once!)</p>


Sip, Don’t Chug: Pace yourself for better hydration

Fall-Inspired Hydration Tips

<blockquote>
<p>Why is drinking more water so important? Find out in this series of short articles that explores the overlooked benefits of hydration.</p>
</blockquote>
<p>It may seem obvious, but scientists at the National Institutes of Health (NIH) have demonstrated through studies that proper hydration reduces the risk of cardiovascular problems. How so? Well, given that that human body is mostly water, the heart relies on sufficient water intake to keep your blood pumping smoothly. Drinking too little fluid each day can lead to a thickening of the blood, which can then lead to numerous circulation issues. Proper hydration is a simple way to keep your ticker ticking!</p>


Hydrate for heart health

<blockquote>
<p>Why is drinking more water so important? Find out in this series of short articles that explores the overlooked benefits of hydration.</p>
</blockquote>
<p>According to the American Council on Exercise (ACE), it's not only important to sip water during workouts, but also to start your exercise session well-hydrated. Your body needs water to carry oxygen to your muscles, and working up a sweat while underhydrated will lead you to become tired more quickly and can even increase the risk of passing out. Keep in mind that you're also losing fluids through perspiration, especially during intense cardio. Prepare for your workout by having a glass at least 2 hours before exercising, top up throughout the workout, and consume at least another glass within 30 minutes of your session.</p>


Hydration for sports performance

<blockquote>
<p>Why is drinking more water so important? Find out in this series of short articles that explores the overlooked benefits of hydration.</p>
</blockquote>
<p>Here's a little-known benefit to drinking adequate amounts of water each day: healthier joints and a stronger spine! More than 70% of your cartilage is made up of water, and it plays a major role in absorbing shocks to your joints during exercise and daily activities. Likewise, water is an essential player in keeping your joints and vertebrae lubricated, so you're less likely to experience creaky joints and discs if you're keeping hydrated. If you're still in your younger years, joint problems may seem decades away, but maintaining healthy hydration habits in the first half of your life is a simple and kind thing you can do for Future You!</p>


Joint health & hydration

<blockquote>
<p>Why is drinking more water so important? Find out in this series of short articles that explores the overlooked benefits of hydration.</p>
</blockquote>
<p>Scroll through any social media platform and you'll quickly see that there are lots of miracle cures for low mood, as long as you click that "Buy Now" button. However, if you're in need of a mood boost, you might be overlooking an inexpensive and easy-to-access resource for mental health: water. Studies from the National Institutes of Health (NIH) have shown that inadequate water intake increases fatigue and feelings of depression. While it's not a one-shot solution for mental health issues, proper hydration helps you maintain a healthy baseline mood and is one of the simplest forms of self-care you can engage in.</p>


Boost your mood naturally

<blockquote>
<p>Why is drinking more water so important? Find out in this series of short articles that explores the overlooked benefits of hydration.</p>
</blockquote>
<p>Just like every other organ in the body, your brain relies on water to perform its essential functions. Too little water, and you might not only experience slow cognitive function, but also headaches due to mild dehydration. Though lots of people turn to caffeine to boost their brain power, it wears off quickly, and the crash can be worse than the sluggish feelings they started with. Choose water for a healthier and longer-lasting brain boost!</p>


Drink up for a healthy belly

Fall-Inspired Hydration Tips (6-Part Series)

Hydration 101 (7-Part Series)

Related Articles

Frequent Headaches? You Might Just Need to Drink More Water

User Story: Hydration Hacks for the Busy Modern Woman: Leanna's Secrets

Hydrate & Flourish with Fun: Expedition H2O

FEB Exclusive Plant: 'Tulip' — Three Magical Anecdotes About the Enchanted Flower

New Year, New You: Finding Balance Beyond Traditional Resolutions

JAN Exclusive Plant: 'Glaucous Willow' — Cat's Tail-Like New Year Money Tree