hydration Archives - Womens Post

Health & Fitness July 27, 2018

How to take care of yourself when running in hot weather

Running in hot weather can cause heat-related illnesses, zap your energy and diminish your performance if you are not properly aware of the dos and don’ts before heading out. The consequences of being ill-prepared for the heat could lead to permanent brain damage or even death due to severe heat stroke and dehydration.

In 2002, while living in South Korea, I suffered from heat exhaustion after running 10km in the heat. I was quite ill and needed medical attention. From that bad experience I learned to hydrate enough before working out, not push myself like I did in the race, and not to race that same day for another 200 metres. I also learned that I don’t run well in the hot weather. My runs are done early in the morning or in the evening.

To keep you safe in hotter than normal conditions, here are my top five running tips that have helped me and are good reminders.

Know the best time to run: Everyone has different levels of tolerance for running in hot and humid conditions. If your run is negatively affected by the heat, try to avoid running in the hottest part of the day, which is from 11:00 a.m. to 4:00 p.m. If there isn’t an option, try to choose routes in the trails where shade will keep you cool.
Clothing: Wear sweat-absorbing fabrics to help keep you dry and comfortable. Try to avoid moisture-absorbing fabrics like cotton in anything from socks to shorts to t-shirts. The lighter the garment, the better off you will be. Wear sunglasses and running caps to protect your eyes from the sun year-round. Your cap will also help shield you from the sun’s ultraviolet rays while preventing your scalp from getting burned. It comes in handy on rainy days too if you’re not a fan of the water beating down in your eyes.
Sunblock: To protect your skin from sun damage and to prevent skin cancer, apply sunscreen before your run. A very pleasant benefit to protecting your exposed skin is it slows down the natural aging process. Wear the right SPF according to the pigmentation of your skin.
Hydration: Drink plenty of fluids. Drink at least two to three liters of water a day. Runners need to drink at least two cups of water two hours prior to running and another cup thirty minutes before. Invest in a water bottle to carry with you or plan your route where you know of multiple sources of water. Anytime you feel the heat, take a few sips of water as needed.
Slow the pace when running or cross training in the heat. Pool running is a great alternative to running. It can be done with or without a flotation vest and can mimic the running motion in deep water. Another option is the treadmill, the advantage being if you need to stop early you’ll still be back where you started. Many gyms provide fans and water fountains. If you feel more tired from the heat than normal, it’s best that you stop and try again later.

After your run, drink plenty of water or a sports drink to replenish lost electrolytes. Don’t forget to eat some cooling foods as well, such as watermelon or cantaloupe.

Remember to listen to your body as this is your guide to stay within the boundaries of not overdoing it. Being a good listener could save your life.

www.runwithit.ca

Health & Fitness November 16, 2017

5 things you can do to keep your skin healthy

The secret to healthy and youthful skin can seem like a mystery . There are countless beauty products and companies that claim to know the secret. While our skin can benefit from extra hydration, moisture, and certain mineral boosts that beauty products offer, there are a few things you can do as a base that will help you achieve your best natural glow. Follow these five tips for healthy and beautiful skin, no matter your age.

Let your skin breathe.

Starting this off simple, you should know your skin is an organ. In fact, it it the largest organ of the human body. It protects us from microbes, it regulates internal temperature, and permits various sensations. When you get in the habit of wearing heavy makeup daily, you are suffocating your face! Essentially, the key is to let your skin breathe. By all means wear your make-up ( especially if you are a makeup addict like me ), but keep it minimal and save the extra glow highlighter for special occasions.

Sunscreen is your friend

UV rays and sun damage are your enemies! While it feels good to have the warm sunshine caress our faces, it is also essential to have some sort of barrier or protection. Having a good moisturizer, or even a bb cream with included SPF can do wonders. Try looking for a moisturizer with a broad spectrum SPF of 30 or higher.

Go get that facial !

We all know a little bit of self-care and love goes a long way. With our day to day lives, we can experience lack of sleep, stress, imbalanced hormones, and pollution. All of these thing (and more) have a negative impact on our skin. It is recommended that you get a deep cleansing/moisturizing facial done by a professional about once a month. While our budgets may not allow this luxury, you can also take matters into your own hands by doing an exfoliating treatment at least once a week, or trying out a ready to use sheet-mask to target your problem areas. Remember to keep your skin type in mind so you don’t harm yourself.

Develop a proper cleansing routine

Repeat after me: cleanser, toner, serum, moisturizer…

At the end of a long day, the best thing you can do is wash off your makeup and baby your skin. Once you get into this habit, it will become a routine for you, It is essential you find products that are wholesome and alcohol-free to take care of your face.

Hydrate Hydrate

Water is my best-friend ( not actually ). I always have a large bottle of water by my side to ensure that I am hydrated during the day. Water is the ultimate hydrator to your skin and can instantly make your skin looked refreshed, starting from the inside out. Our bodies are already about 55 per cent water, so when we re-hydrate what we lose, we are maintaining the balance. Water flushes the toxins out of your body and can also be used to help symptoms of acne.

Are you thirsty for better skin ? Comment below and let us know what your skincare routine is like!

Health & Fitness January 17, 2017

4 tasty ways to stay hydrated

Was your New Year’s resolution to drink more water? If the answer is yes, you may be hitting your wall. After all, water tends to taste like…well nothing. It’s just a wet liquid that you consume out of necessity. But, it has so many benefits that it’s hard to ignore. It helps with digestion, weight loss, and fatigue — not to mention its actually necessary for your body to function (we are made of 50-60 per cent water after all).

But, how do you get over that darn taste hurdle. How do you make water more bearable? The answer, my dear readers, is the following: infuse it! This is the best health trend of 2017, in my opinion.

Infusion is made of a combination of fruit, vegetables, and herbs in cold water. As the chosen water addition “brews”, it releases nutrients and flavours. There are special infuser water bottles that you can purchase, but it works just as well if you put the add-ons directly in the water.

Still confused? Here are four combinations for infused water that will help you keep your hydration goals:

Cucumbers and Mint: Yes, cucumbers are basically water with a crunch, but they have a distinct refreshing and hydrating taste —just ask all of the spas that include cucumber water as a treat in their lobby. Cucumber also has anti-inflammatory properties so it can help your digestion. Already feeling a bit bloated? Add some mint to your water. It adds a natural sweetness while easing and calming an upset stomach. Not to mention it will make you feel like you are drinking a mojito – minus the alcohol.

Berries and Fruit: There aren’t a lot of medicinal benefits to infusing your water with berries. Sure, there may be a few anti-oxidants released, but not enough to make a difference in your health. However, berries and fruit can add a natural sweetness to your water that you can’t get with vegetables. Fruits like pineapple or cantaloupe will make you feel like you are drinking water on the beach. Just make sure to take off the skins. Have your heart set on berries? Try a mixture of Strawberries and blackberries.

Lemon and Lime: Adding lemon or lime to your water creates a powerful detox effect. It also helps activate your metabolism in the morning if you drink it before breakfast. Try freezing slices of lemons and limes to use as ice cubes. Lay them flat on a cookie sheet and freeze overnight. Then put them in a freezer bag so you can quickly grab them for your water bottle. Just make sure to put a piece of parchment paper underneath so the citrus doesn’t absorb the metallic taste of the cookie sheet.

Herbs and Tea: Not interested in sweet-tasting water? Maybe it’s time to try something a little unconventional — the savoury water. Add a hint of rosemary, basil, or lemongrass into your water for a unique taste. These herbs don’t have a lot of nutritional value, but they can be a nice refreshing change from the citrus water you get at health stores. If you want to get really fancy, combine a herb with your lemon or fruit water. Rosemary goes well with lemon and basil adds another level of flavour when combined with berries.

Do you infuse your water? Tell us what you use in the comments below!

Health & Fitness January 13, 2017

How to combat your coffee addiction once and for all

It’s one thing for your morning cup of joe to help you get through the day after a long night. However, if you’re on your third cup of espresso before noon and it’s the only reason for your existence at the moment, you may have a slight problem. Sure, coffee helps knocks things off your long to-do list, but it is also responsible for increasing anxiety and depression, indigestion, and other health problems. Coffee addiction is not easy to combat. It takes determination, perseverance, and a little bit of that New Year’s motivation that we’re all currently striving on. With these few easy steps, your coffee addiction can be a thing of the past once and for all.

Start on a weekend

It’s probably not a good idea to start your coffee cleanse the week you have a big project coming up. Caffeine withdrawal symptoms can leave you with a brutal headache, not to mention give you a bad case of the jitters. To avoid experiencing these during your 3 o’clock meeting, start your coffee cleanse on a weekend, when you’re at home and able to relax.

Eat chocolate

Dark chocolate not only tastes good, but can help satisfy your coffee craving. You can substitute your morning cup of joe with a good old fashioned cup of hot chocolate, or casually nibble on some chocolate throughout the day. Remember, everything is okay in moderation! Let’s not forget those fitness goals while we’re trying to combat our addiction.

Switch it up!

There may be many reasons why you want to cut coffee out of your life. Whether it’s the amount of sugar you put into your lattes, the increase in high fat dairy that your body can no longer endure, or the overall disadvantages of caffeine, it’s important to make gradual substitutes when it comes to combatting coffee addiction. Start off by decreasing the amount of sugar, switch to black coffee, or try decaffeinated coffee. It’s not an overnight process, so take your time!

Hydrate

The solution to all of your life problems is to hydrate. Increase your water intake! Drinking enough water is known to help combat fatigue, decrease unwanted weight gain, keep your blood pressure down, and well as flush toxins out of your body. The sudden boost of energy will aid in removing other toxins out of your life too, like Jimmy from Marketing. So quench that thirst.

Sweat it out

Another solution that’s not just for coffee addiction, but a lot of other health and wellness concerns, is daily exercise. Increasing your heart rate as well as practicing muscle strength and endurance can help combat the fatigue and lack of energy that may come without your everyday coffee. In addition, exercising releases serotonin, which will put you in a better mood. Not even your dog drinking out of the toilet for the 30^th time this week can phase you!

These simple but effective solutions can keep the caffeine at bay! Welcome to a new life of whiter teeth and more pocket change. Don’t forget to share your journey with us in the comments below! Good luck!

Health & Fitness March 15, 2016

Five ways to brighten your morning routine

Grey skies, dull commutes, and early daybreak blues — simply put, mornings can be tough. Why not allow yourself a moment of happiness in your morning routine with a few quick and easy exercises that are bound to brighten the day and start you off fresh.

1. Drink Lukewarm Lemon Water

Upon waking, your body can become dehydrated. Drink some lukewarm water with fresh lemon in the morning to increase your metabolism. This early morning habit will help burn fat while keeping muscle, and also helps alleviate the need for caffeine. It is a refreshing start to the day and helps cleanse the throat.

2. Be Mindful for a Moment

Mindfulness and meditation can help you start your day in a peaceful and happy way. That being said, some meditations can take awhile and time is often tight in the morning, so here are a few quick mindfulness exercises to get your day started. First off, do a mindful check-in. Take a moment to assess how you feel at that very moment and meditate on it. After taking time to do a mindful check-in, open your mind to good intentions for your day. Recall what you are grateful for and what your hopeful intentions are. These short exercises will help you feel ready to conquer the day.

3. Have a good breakfast

After digesting your lemon water for about 30 minutes (if possible), eat a healthy breakfast. Quick and easy ideas are smoothies that were prepped the night prior for a quick meal full of fruits and veggies. Homemade granola with dried fruits and hemp seeds is also an easy grab and can be eaten as a cereal as well. Rushing out in the morning, try making overnight oats with almond milk, bananas, and walnuts. It’s important to fit fresh fruit in your morning routine and a protein so that you can start your day full and energized.

4. Stretch

The body has been in a restful state for hours and stretching helps to reintroduce movement in a slow and relaxing way. First stretch your arms and legs prior to stepping out of bed, then do a few standing stretches to wake yourself up. Sitting cross-legged and turning your body from side to side will help stretch your spine. Yoga moves such as the cat and cow position on all fours and downward dog are quick and energizing movements to do after sleeping.

5. Be Prepared

Being prepared before the morning will not only help you sleep, but it will also create less stress when you wake up. By setting out your clothes the night prior, it saves a lot of time and energy you’d usually spend picking out an outfit for the day. Preparing smoothies or meals ahead of time will make it easier to eat healthy foods instead of rushing to Tim Horton’s for a bagel. Having completed tasks will provide enough time for a moment of mindfulness or stretching.

Hope you have a great morning!

Do you have any morning rituals that leave you feeling warm and fuzzy? Share them in the comments below!