Getting hydrated

On a normal day, it is recommended that each person needs to drink about eight glasses of water per day. This means four-16 ounce glasses of water or two-and-a-half-large bottles per day to stay hydrated.

In a hot climate, we may need more due to sweating throughout the day. Yet, nutritionists recommend not always relying on thirst to drink.

 

Foods rich in water can also help us meet our hydration needs. There are various fruits and vegetables with a high water content available during this season such as cucumber, eggplants, zucchini, bell peppers, lettuce, celery, tomatoes, pineapple, watermelon, apples, and pear.

It’s indeed hot and we want to drink cold water. But, cold water contracts our stomach making it harder to digest food.

My Tip: After reading about the benefits of drinking warm water (between 120°F and 140°F), I have decided to avoid cold water to see if this can bring any difference to my body. So, I noticed a great improvement in digesting. It has also helped relieve my constipation and I feel more energized.

Not only the quality of water does matter for our health but also the way we consume it every day because it can put us at risk of potential health problems.

Standing and drinking water is not good for our health as research has shown. It impacts the way our kidneys function and causes indigestion, arthritis, and other health issues. For more information read 8 Reasons You should NEVER drink water while standing.

Therefore, for a healthy lifestyle, we need to sit down and gulp our water in the same way we have our meal.

Besides, we need to sip water slowly instead of guzzling it down at once. Drinking water too quickly will cause our body to expel most of it as urine thus slowing the hydration process.

In the morning, we should drink two glasses of water (warm water with squeezed lemon) to help activate internal organs. We should drink one glass of water 30 minutes before a meal to help digestion, and an hour after the meal to help the body absorb the nutrients.

This means we need to avoid drinking water during meals and soon before and after having them.

Drinking water before a bath is also necessary to lower our blood pressure and an hour before bedtime to help avoid strokes and heart attacks.

Getting enough sleep

During the summer, people experience difficulty falling and staying asleep. Not getting enough sleep can cause dizziness, tiredness, and headache.

One of the reasons for experiencing this is staying up late because of the longer days. To this end, keeping up with a regular sleep schedule can help avoid sleep deprivation.

Also, if you want to sleep well, create a healthy sleep environment. Make sure your bedroom is dark and at a cooler temperature, if possible. Don’t forget your mattress needs to be comfortable enough.

Stay away from screens at night. Avoid caffeine, and alcohol, drinking too much water, and taking large meals at night.

Taking a bath or shower (not cold) at night can also help you relax and fall asleep.

My Tip: Drinking lemon verbena before bedtime has helped me sleep well at night. Use ½ teaspoon of dried leaves (or you can put some green leaves if you have) per cup, steep in hot water.

Managing summer stress

You may think that the seasons’ change can contribute to boosting your mood. However, a study published in the journal of Nature Climate Change revealed that people are more likely to express depressive feelings as temperature roses.

To lower anxiety, and depression and reduce stress levels and help you get more restful sleep, try eating foods that are rich in magnesium. These include, for instance, bananas, figs, avocados, raspberries, nuts, salmon, tuna, dark chocolate, peas, etc.

Also, to avoid feeling stressed set up a routine schedule that can help you stay more organized and accomplish your daily to-do list.

Relax your mind by engaging in activities that are both physically and mentally engaging. Read books on a beach, exercise, play games with your family or friends, walk in the early morning, etc.

In addition, focus on self-caring, on your family, and how you need to spend time with them and enjoy every moment.

Disconnect from social media and stop thinking about your work, and what you need to buy and do to get ready for next year. It’s not yet time. RELAX.

My tip: Travelling has always been my source of relief and destress. When this is not affordable I prefer to go outdoors mainly to the countryside to enjoy some fresh air and relax.

These were my suggestions to stay hydrated, sleep well, and enjoy your summer break. Have a great time!