TAKE PLENTY OF WATER

Have you been jogging for 20 minutes? You are hot and sweaty. And you are beginning to tire. What is the problem? The answer is that, you are beginning to feel the effects of dehydration. Generally, the average person is not 100% hydrated. Add exercise and a warm climate and it spells dehydration in a big way. Do not depend on thirst as a signal to avoid dehydration. Your body's drive to drink is not nearly as powerful as its drive to eat and the thirst mechanism is even less powerful during exercise. Therefore, you must plan to drink early and often. Below are some of guidelines:

Before exercise: Drink 1-2 cups of fluid 2 hours before exercise to make sure you are well hydrated. Then drink another 1/2-1 cup immediately before exercise.

During exercise: Drink 1/2-1 cup every 15-20 minutes during exercise. Although this might seem tough at first, once you schedule it into your regular training routine, you will quickly adapt to having fluid in your stomach. In fact, the fuller your stomach is, the faster it will empty.

After exercise: Replace any fluid you have lost. Drink 2 cups of fluid for every pound of body weight you lose during exercise. In hot, humid weather, you need to drink more than usual. Don't forget that dehydration also occurs during cold weather exercise; your body temperature rises and you still lose water through perspiration and respiration.

Question:

What Should You Drink?

Should you just reach for the water bottle when you need to hydrate or are sports drinks better? The answer to this question depends on how much and how hard you exercise and how much you like water?
The ideal fluid replacement beverage should encourage fluid consumption and promote fluid absorption. If you exercise less than one hour, water should be fine. If you exercise longer than one hour, then fluid should also supply energy to your working muscles. In this case, drink about two-four cup/glass per hour of fluids with Carbohydrate concentrations of from 4-8%.

The average exerciser does not need to replace sodium or other electrolytes during exercise. Even well trained marathoners will reserve enough sodium to complete a competition. After heavy exercise, however, it is best to eat a meal that contains some sodium to replace what you may have lost. Follow your cravings; do not worry about restricting the sodium in your food immediately after running a marathon.

If you are participating in an ultra-endurance event that lasts four hours or more, you should consume a sports drink that contains sodium. 50-120 mg consumed during exercise should be sufficient.

If you are just an average exerciser, you might think sodium in drinks is just a waste. However, sodium may play a different role for you. Sodium helps your body absorb fluid and along with sugar, sodium may enhance a drink's taste, which can encourage you to drink more.

If you do not like water, sports drinks that taste good and contain less than 8% carbohydrate and some sodium might offer you a performance advantage. At the very least, if they encourage you to drink more, they will have done their job. But, it is always recommended to drink water rather than other drinks. And it is suggested to be aware of warning signs of dehydration and also suggested to consult doctor.

Dehydration Signs (both early signs & advanced signs):

- fatigue
- light headache
- appetite loss
- dark urine with a strong odour
- flushed skin
- heat intolerance
- difficulty swallowing
- sunken eyes and dim vision
- stumbling
- painful urination
- muscle spasms

Note: It is always suggested to consult doctor.

HEALTHY LIVING TIPS

Everyone wants to live happily as long as he/she stays in the world. There are several factors that influence everyone's life. It may be either physical activities or moral activities. Here, i am giving information about only physical activities but not moral. Moral activities are related to humans psychological factors, his/her goodness, honest, purity of heart, discipline, love, affection and other behavioural factors.

- Do exercise regularly.

- Always drink a big glass of water in the morning. We lose a lot of oxygen through the night and to
  rejuvenate our cells, we need to supply them with water and oxygen. Drink a glass of water and within a
  week you’ll begin to feel less tired.

- Avoid taking junk food.

- Always pick-up one or two fruits and eat them when you go outside or shopping. If you leave for work in
  the morning, take a few fruits and eat them throughout the day. Fruits are great for their nutrients,
  vitamins and sugars that are required in our body.

- Always eat a handful of nuts like walnuts, pecans, almonds & etc. This has been shown to increase
  afternoon energy and productivity.

- Drink herbal teas.

- Take fresh vegetable/fruit juice.

- Take deep breath. When you’ve got time, do some deep breathing. Inhale and count up to 5 seconds,
  hold it for a few seconds and release slowly. Exchange of oxygen and carbon dioxide is one of the best
  things we can do for our blood and cells.

BENEFITS OF ALMONDS

Almonds contain a high amount of calories & fat and many people avoid them because of their high calorie rate or count, they can actually be great for weight loss. They provide essential vitamins & nutrients as well as healthy fat that may stimulate weight loss. Benefits of almonds are given below.

Healthier than Carbohydrates: A study/research published in the International Journal of Obesity found that a low fat diet supplemented with almonds increased weight loss far better than one supplemented with complex carbohydrates.

Energy Booster: Almonds are a particularly great source of energy-producing nutrients like vitamin E, vitamin B2, protein, manganese and copper. These substances are important for weight loss because they can help to keep the body active for longer, with less need to consume fatty calories.

Nutrient Rich: Even though almonds contain about 11% the DV of calories per 1/4 cup serving, they have a great nutrient to calorie ratio. They are a fantastic source of protein, manganese, magnesium, potassium, vitamin E and Vitamin B2. The calories that almonds provide do not seem to increase weight like calories from other foods, perhaps disproving the theory that a calorie is a calorie.

Mono-Unsaturated Fats: Almonds are a great source of mono-unsaturated fats, healthy fats necessary in maintaining good nutrition. They help to lower bad cholesterol, decrease the risk of heart disease and may actually aid in weight loss. They stimulate the fat burning mechanisms in the body far better than other types of fats.

Weight Loss: The mono-unsaturated fats in almonds are also believed to help stimulate the body's fat burning mechanisms.

ESSAY ON POPULATION & EXPLOSION - EDUCATIONAL - (SCHOOL / COLLEGE)

Population Explosion means "producing more and more number of children". If population grows, what happens in next generation? The population explosion leads to struggle for existence. Population may grow in leaps and bounds. But, the area of the country does not grow. Therefore, the population growth must be checked or minimised. This can be done by practicing "Family Planning".

Population Explosion leads to environmental problems. Trees and forests are destroyed to meet the necessities of the growing population. This will have bad effect on the health of people. Food problem may arise. As the population increases, more and more food is required. To produce more new methods are to be followed. Chemicals and fertilizers are to be used. These things will have bad effect on the health of people. This leads to unemployment.

And, also other factors will have evil result in our life. As such, it is better to put in practice the "Family Planning".