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.

Plant Nanny

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Why is drinking more water so important? Find out in this series of short articles that explores the overlooked benefits of hydration.
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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!

Hydrate for heart health

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.
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!
Grab your glass, take a sip of water, and let's start hydrating in no time.

Hydration

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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.
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.
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.

Fitness

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.
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.
Going one step further, we can try to make waking up on time interesting through some tools or habit-forming tips!

Sleep

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Why should we track our expenses?
Tracking expenses help us to reduce or even eliminate spending that we might feel is taking up too much of our income, freeing that money up for something more meaningful, including savings.
However, numbers themselves are often less fun (than spending money a.k.a shopping.) If the idea of managing your personal finances feels daunting, it doesn’t have to be so stressful!
In this column, we want to share with you tips and tools to make keeping track of income and expenditures actually fun.

Finance

If you’re not tracking your tasks, it can be hard to really grasp how much of a mental load you’re carrying by trying to keep everything in your head.
However, there are also many tips and tricks worth trying for creating a to-do list: if your to-do list is full of activities you dread doing, such as household chores or trying to achieve Inbox Zero, it’s no wonder you’re putting things off! Luckily, tedious or unpleasant routine tasks can be made more tolerable with a little fun thrown in.
Follow the tips and you’ll not only get started more easily, but you’ll feel great when you get to tick off your tasks at lightning speed.

Tasks

<blockquote>
Why is drinking more water so important? Find out in this series of short articles that explores the overlooked benefits of hydration.
</blockquote>
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!

Healthy skin starts within

<blockquote>
Why is drinking more water so important? Find out in this series of short articles that explores the overlooked benefits of hydration.
</blockquote>
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.

Hydration for sports performance

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Why is drinking more water so important? Find out in this series of short articles that explores the overlooked benefits of hydration.
</blockquote>
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!

Joint health & hydration

<blockquote>
Why is drinking more water so important? Find out in this series of short articles that explores the overlooked benefits of hydration.
</blockquote>
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.

Boost your mood naturally

<blockquote>
Why is drinking more water so important? Find out in this series of short articles that explores the overlooked benefits of hydration.
</blockquote>
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!

Water & your brain

<blockquote>
Why is drinking more water so important? Find out in this series of short articles that explores the overlooked benefits of hydration.
</blockquote>
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!

Drink up for a healthy belly 

Hydration 101

It’s obvious that male and female bodies have significant biological differences that result in different health needs, whether that’s regarding exercise, sleep, or how much water we drink. But did you know that, until as late as the 1980s, women were routinely excluded from medical research?
As a result, doctors were giving women advice that was only proven to apply to male bodies. Luckily, times have changed somewhat, and women’s health is slowly becoming better understood, in part through <a target="_blank" href="https://www.womenshealth.gov/30-achievements/27">government policies to address the sex/gender health gap</a>. Let’s look at some of the health needs that differ between the sexes:
<h2>Sleep</h2>
Sleep is crucial for the overall health and wellbeing of all people, but studies show that women report sleep disruptions more frequently than men. While there’s no evidence that the sexes need different amounts of sleep, <a target="_blank" href="https://www.womenshealth.gov/mental-health/good-mental-health/sleep-and-your-health">the female reproductive system can disrupt sleep patterns in a whole host of ways</a>.
For example, menstruation often brings on cramps, bloating, and breast tenderness, which can all make it challenging to fall and stay asleep. During pregnancy, loss of sleep can occur due to back pain, nausea, and frequent trips to the bathroom. As menopause approaches, hot flashes and night sweats can also lead to lots of sleepless night.
All of this means that it's essential for women to prioritize healthy sleep, and be aware of how different phases of life can affect your sleep. <a target="_blank" href="https://sparkful.app/articles/year-of-the-habit-mix-and-match-these-habits-for-better-sleep">Build good sleep habits</a> such as keeping a consistent sleep schedule, making your bedroom more conducive to sleep, and avoiding screens, caffeine, and alcohol in the hours before bedtime!
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Read more: <a target="_blank" href="https://sparkful.app/articles/year-of-the-habit-mix-and-match-these-habits-for-better-sleep">Year of the Habit: Mix &#x26; match these habits for better sleep</a>
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<h2>Hydration</h2>
Drinking enough water each day is also really important for our health, and here’s one place where women are slightly luckier than men. On average, women require less water than men due to <a target="_blank">lower muscle mass and higher body fat, on average.</a>
Still, just like with sleep, the reproductive system can affect women’s hydration. Discomfort from bloating during periods can cause women to drink less water, worsening PMS symptoms and menstrual cramps. Pregnant and breastfeeding people also have greater water needs, though some folks may drink too little water in order to avoid frequent bathroom trips. Even mild dehydration can result in headaches, dizziness, and fatigue, so it's important to stay hydrated throughout the day, and even more so during periods and pregnancy.
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Read more: <a target="_blank" href="https://sparkful.app/articles/periods-and-hydration-balancing-water-intake-during-menstruation">Periods &#x26; Hydration: Balancing water intake during menstruation</a>
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<h2>Exercise</h2>
Here’s something interesting: Did you know that women are more prone to both injury during exercise and age-related injuries? According to the US Department of Health and Human Services, <a target="_blank" href="https://www.womenshealth.gov/a-z-topics/osteoporosis">80% of osteoporosis sufferers are women</a>, while <a target="_blank" href="https://www.womenshealth.gov/getting-active/physical-activity-safety">women are more likely than men to experience “runner’s knee” or ACL tears</a> during exercise. These stats are due largely to sex differences in muscle mass and hormones, and that’s why choosing the right exercise is crucial for women. Low-impact cardio such as walking, and weight-bearing exercises like strength training can help maintain bone density and muscular support around the knee.
What’s more, regular exercise can help to regulate the effects of the menstrual cycle, which messes with both your mood and your energy levels. Exercise is also known to help with menstrual cramps and sleep! However, women do have to take special note when it comes to overdoing it on exercise. Too much can cause amenorrhea, which is the absence of menstruation. To some, no period might sound like heaven, but the menstrual cycle is one of the key indicators of health status in women, and any irregularities should be cause for concern.
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Read more: <a target="_blank" href="https://sparkful.app/articles/getting-those-steps-how-can-i-build-a-lasting-walking-routine">Getting Those Steps: How to build a lasting walking routine</a>
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Sex and health: Women’s sleep, hydration, and exercise needs

For some romantic folks out there, Valentine’s Day is THE. BEST. HOLIDAY. They simply love love, or perhaps they love the promise of a cheesy heart-shaped box of chocolates. Others find the holiday too commercial, or too much of a reminder of their single status.
What both types of folks have in common is that a day designed to celebrate love can produce a lot of unnecessary stress and wreak havoc on any healthy habits begun in January. It doesn’t have to be this way! Here are some ways to take good care of yourself this Valentine’s Day.
<h2>Make a healthy eating pact with friends and loved ones</h2>
One of the biggest challenges of Valentine’s Day for both singletons and their paired-up counterparts is the association this romantic holiday has with rich foods, especially chocolate. Before falling into the trap of handing out chocolate to your honey or packing the freezer with ice cream to indulge at a singles party, talk with your romantic or platonic loves about committing to a healthy holiday. Designate alternative gifts and party snacks, and choose a fun activity together that doesn’t involve food.
(And if you are a purist who feels that it’s not Valentine’s Day without chocolate, at least reach for a bar of dark chocolate!)
<h2>Take care of your mental health</h2>
For those who are coupled up, Valentine’s Day can produce stress leading up to the holiday, particularly if this will be your first February 14th together and you’re worried about sending the right message. Likewise, those who are unsatisfied with being single can feel a bit tense having to walk through bright red supermarket displays or being asked what their plans are for the holiday. Only the happily uncoupled seem to escape the stresses of this romantic exercise in capitalism!
No matter what kind of stress Cupid brings out in you, there are a few key ways in which you can protect your heart, such as opening up to those you trust. If you find yourself overthinking the gift you’re planning for your partner, tell them how you’re feeling about it! If you’re alone and feeling lonely as the holiday approaches, share that with a close friend. Not feeling comfortable sharing your woes with another person? Perhaps you can entrust your feelings to a journal. No matter what method you choose, letting those feelings out can be cathartic.
<h2>Give the gift of healthy habits</h2>
If you’re happily paired up or planning to exchange gifts with friends, you don’t have to stick with traditional gifts like roses and candy for Valentine’s Day. Here are a few possible gift ideas for your Valentine(s) to show you wish them the best of health and happiness:
<ul>
<li>For the health-conscious: A cute water bottle to keep hydrated, or a gift certificate for a massage, yoga class, or spa day to unwind and de-stress</li>
<li>For the hobbyist chef: Unique spices or a kitchen herb garden to expand their cooking repertoire</li>
<li>For the intellectual: A book stand with a built-in lamp, or a nicely bound notebook and fancy pen for jotting down observations</li>
<li>For the gadget lover: A smart fitness watch or ring, or a gift basket of device accessories like a sliding camera cover, colorful cable ties, and screen cleaning cloths for privacy and for tidy computing</li>
</ul>
<h2>Remember that February 14th is just the day before February 15th</h2>
When it comes down to it, Valentine’s Day is indeed just one day out of 365, and there are holidays every month with the potential to throw you off track of your efforts to live well. Spend the day with someone (or several someones) you care about, or take a “Me Day” and treat yourself with all the love and care you deserve. After all, (American) Presidents’ Day is right around the corner, and you’ll need your rest!

Don’t let Valentine’s Day cause heartbreak for your habits

Like many healthy habits, the goal of water intake, or drinking a certain amount of water each day can get tossed right out the window under certain circumstances. For folks who menstruate, those circumstances can occur on a more-or-less monthly basis from puberty to menopause — in other words: for decades.
Frustratingly, it’s as if many of the common physical issues related to periods are specifically designed to prevent proper hydration! Here are some of the reasons getting enough water can be tricky when “Aunt Flo” comes to town.
<h2>The Catch-22 of Bloating</h2>
The urge to abandon the hydration habit often starts even before the period arrives. The body knows what’s up, and begins retaining water for the upcoming event, causing bloating.
Who wants to drink more water when you’re already bloated? Probably nobody, but the urge to drink less leads to a vicious cycle all the way up to opening day. You drink less, so your body works harder to hold on to what it has, so you feel bloated and drink less… And then things really get going.
<h2>Diet Changes During Your Period</h2>
Even if you’re drinking the same number of glasses of water each day and feel like you’re running to the bathroom constantly, you’re probably less hydrated during your period than you realize. Cravings can cause many people to opt for sweet or salty snacks instead of water-rich fruits, veggies, and proteins, making the situation worse.
One diet change you should consider, though — cutting back on <a target="_blank" href="https://sparkful.app/articles/pop-quiz-do-coffee-and-tea-count-as-water-intake">caffeinated and alcoholic drinks</a>. These beverages have diuretic effects due to their caffeine and alcohol content, and also disrupt your sleep at a time when your body is already susceptible to inadequate rest.
<h2>Water &#x26; Menstrual Cramps</h2>
If you’re someone who suffers from painful menstrual cramps, there’s evidence that hydration can make a difference there as well. In a 2016 study on <a target="_blank" href="https://onlinelibrary.wiley.com/doi/10.1111/psyp.12610">hydration’s role in pain perception</a>, the results “suggest that a person's hydration status may be an important factor in their perception of acute pain.”
We all know our muscles need water to perform properly, so think of the period like a tough workout for the uterus and be sure to consume adequate amounts of water before, during, and after. Just avoid ice cold water, which some people report makes cramps worse. Try warm beverages like caffeine-free tea instead!

Periods & Hydration:Keeping water intake during menstruation

In the ever-evolving world of wellness, fasting is one of the few health strategies that seems to stand the test of time, even if it undergoes trendy new transformations once in a while. Still, though most people are familiar with how fasting works, a common question remains: Can I drink water while I’m fasting? And if so, how much? That’s what we’re exploring today, but first, let’s get on the same page about what fasting is and isn’t!
<h2>Fasting in a Nutshell: Why and how people fast</h2>
Historically, fasting has been used to improve physical and mental health, and has also been a core component of some religious practices, but <a target="_blank" href="https://en.wikipedia.org/wiki/Fasting">it’s unclear exactly how far back this practice goes</a>. Today, there are several types of fasting, each with its own unique parameters. For example:
<ul>
<li>Dry fasting: Often the kind of fasting you’re asked to do beginning the day before a surgical procedure: no food OR water.</li>
<li>Water fasting: Just like it says on the tin! You consume only water for a period of 2 to 3 days, and no calories.</li>
<li>Intermittent fasting: Quite popular in recent years. You eat each day’s calories within a scheduled window of 6 to 8 hours out of every 24.</li>
<li>Alternate-day fasting &#x26; 5:2 fasting: Unlike the typical one-off nature of water fasting, these forms allow normal eating only every other day, or a maximum of 5 days a week.</li>
</ul>
Thanks to how trendy fasting has become online, many folks turn to fasting for weight loss, but there are lots of other benefits to fasting, including <a target="_blank" href="https://www.youtube.com/watch?v=L-cv7UH3gLE">an enhanced ability to focus</a>. Keep that in mind the next time you have a deadline or an exam coming up — a fast might be more effective than the coffee and junk food you usually reach for!
<h2>Quick Warning: Things to consider before fasting</h2>
Like with any health-related behavior, talk to a health professional before you try any kind of fasting method. What’s more, you need to take special care if any of the following apply to you:
<ul>
<li>Prescription medications: Some meds need to be taken with food, for safety or for comfort. Don't mess around with your medication schedule for the sake of a fast — talk to your doctor!</li>
<li>Eating disorders: Fasting can trigger unhealthy behaviors in people with disordered relationships with food, or can be the first sign of disordered eating. Talk to a professional if you suspect this may apply to you.</li>
<li>Pregnancy &#x26; nursing: For the safety of yourself and your baby, never try fasting while pregnant or nursing, unless you’ve been instructed to by your doctor.</li>
</ul>
<h2>So? How much water should I drink while fasting?</h2>
How much water to drink during fasting depends entirely on which type of fasting you’re doing. Here are some basic guidelines:
<h3>Water fasting, Alternate-day fasting, 5:2 fasting</h3>
Since you’re going whole days without food <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8369953/#:~:text=When%20undertaking%20WF%2C%20it%20is,the%20balance%20of%20particular%20minerals.">experts recommend you consume 2 to 3 liters of water each day</a> throughout the day. In particular, you’ll benefit most from mineral water, since it contains trace minerals you’d normally get from your food, albeit in much smaller amounts. If you’re doing alternate-day fasting or 5:2 fasting, this applies to you, too.
<h3>Intermittent fasting</h3>
<a target="_blank" href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work">You can continue to drink your usual amount of water, even during the fasting hours, without breaking your fast</a>. Consider consuming more hydrating foods during the eating periods, and never ignore thirst during the fasting periods! Keep in mind, if you’re combining intermittent fasting with a keto diet, that you might need to up your water intake even more, and may need additional electrolytes. (Again, this is general advice, so talk to your doctor about your unique needs.)
<h3>Dry fasting</h3>
As its name suggests, you consume no food or liquids of any kind during this fast, even if you’re thirsty, which is why it shouldn’t be undertaken for prolonged periods without medical supervision. Ignoring the rules for this kind of fast can be dangerous, so for your safety, remember that <a target="_blank" href="https://www.nhs.uk/common-health-questions/operations-tests-and-procedures/can-i-eat-or-drink-before-an-operation/">different kinds of surgeries or tests require different levels of fasting</a>, and only your doctor can tell you what to abstain from or how long.
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And there you have it! If you’re about to embark on a fasting experiment for the first time, remember to pay close attention to how the fast is affecting your body, and don’t hesitate to abandon a fast if it’s causing you pain or discomfort. Sometimes it may just be dehydration and a sign to drink more water, but better hydration isn’t always the answer. Trust your gut (literally!) and you’ll be glad you did!

Hydrate for heart health

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