The Second Life ( Habit 2/100 ) | Pinch test to check if you are Dehydrated

Pinch test:

To check for dehydration, you can pinch the skin over the back of your hand, on your abdomen, or over the front of your chest under your collarbone.

Mild dehydration: The skin will be slightly slow to return to normal

Symptoms of Dehydration:

Mild to Moderate Dehydration-

1. feeling thirsty
2. dry mouth, lips or tongue
3. urinating less than usual
4. dark colored urine
5. dry skin
6. feeling tired
7. dizziness
8. headache
9. muscle cramps
10. irritability 

Severe Dehydration-

1. not urinating, or very dark yellow or amber colored urine
2. dry, shriveled skin
3. confusion
4. lightheadness
5. rapid heartbeat but low blood pressure
6. deep rapid breathing
7. sunken eyes
8. heat tolerance or chills
9. constipation
10. loss of appetite but may be craving sugar

Dehydration in Kids-

1. dry tongue, dry lips
2. no tears when crying
3. toddlers - no wet diapers for 8 hours
4. infants - fewer than 6 wet diapers per day, sunken soft spot on head

Here's a detailed guide on the health benefits and best practices when drinking water:

1. Health Benefits of Drinking Water:

1. Hydration: Water is essential for maintaining the body's fluid balance, which is vital for regulating temperature, removing waste, and supporting bodily functions.
2. Improved Digestion: Water helps break down food and absorb nutrients. It also prevents constipation by keeping the digestive tract hydrated.
3. Skin Health: Drinking enough water keeps the skin hydrated and can help reduce the appearance of wrinkles, dryness, and acne.
4. Boosts Energy: Dehydration can lead to fatigue, but drinking water helps maintain energy levels and supports mental clarity.
5. Detoxification: Water flushes out toxins through urine and sweat, helping the kidneys function efficiently.
6. Weight Management: Drinking water can help curb appetite and reduce calorie intake, which may aid in weight loss.
7. Joint Lubrication: Water helps maintain proper lubrication of joints, preventing conditions like arthritis.
8. Regulates Body Temperature: Staying hydrated helps maintain body temperature, especially during exercise or hot weather.
9. Improves Kidney Function: Proper hydration helps the kidneys filter waste and prevent kidney stones.

2. Dos and Don’ts of Drinking Water:

• Dos:
  • Drink water throughout the day, not just when thirsty.
  • Carry a water bottle with you to stay hydrated at all times.
  • Start your day with a glass of water to rehydrate after a night of sleep.
  • Drink water before, during, and after exercise to replenish lost fluids.
  • Drink water when you feel hungry, as thirst can sometimes be mistaken for hunger.
• Don’ts:
  • Don’t drink excessive amounts of water in one sitting, as it can lead to water intoxication.
  • Don’t rely solely on sugary drinks or caffeine to hydrate.
  • Avoid drinking large amounts of water right before bedtime to prevent disruptions in sleep from frequent trips to the bathroom.
  • Don’t drink water that is contaminated or not filtered, as it can cause health problems.
  • Don’t wait until you feel thirsty to drink water, as this can be a sign of early dehydration.

3. How Much Water Should You Drink Every Day?

• A common recommendation is to drink 2-3 liters of water per day, but this can vary based on individual needs. Factors such as age, sex, activity level, climate, and overall health play a role in determining how much water you need.
• General Guidelines:
  • Men: About 3.7 liters daily, including all fluids.
  • Women: About 2.7 liters daily, including all fluids.
• Listen to Your Body: Thirst is a good indicator, but ensure you’re drinking enough throughout the day to maintain hydration.

4. When NOT to Drink Water:

• Right After Meals: Avoid drinking large amounts of water immediately after meals, as it can dilute stomach acid and hinder digestion.
• During Intense Exercise: While hydration is crucial during exercise, drinking excessive amounts of water in a short period during intense activity can cause water intoxication or hyponatremia (low sodium levels in the blood).
• If You Have Certain Medical Conditions: If you have kidney disease, heart conditions, or are on a restricted fluid intake, consult a doctor before consuming large amounts of water.
• When You’re Already Hydrated: If you’ve already consumed enough water throughout the day, avoid forcing more water into your system to prevent overhydration.

5. Which is More Beneficial: Tap Water, Mineral Water, or Sparkling Water?

• Tap Water:
  • Pros: Convenient, affordable, and often contains essential minerals like calcium and magnesium, depending on the source.
  • Cons: In some areas, tap water can contain contaminants like chlorine, lead, or pesticides. It’s important to check your local water quality.
• Mineral Water:
  • Pros: Rich in minerals like calcium, magnesium, and sodium, which can support hydration and provide nutritional benefits.
  • Cons: Can be more expensive and may have a higher sodium content depending on the brand.
• Sparkling Water:
  • Pros: Often enjoyable as a refreshing, fizzy alternative to still water and may help with digestion.
  • Cons: Some brands contain added sugars or artificial sweeteners. Overconsumption may also contribute to bloating and gas due to carbonation.

Verdict: All types of water are beneficial, but mineral water may offer extra benefits due to its higher mineral content. Tap water is the most economical and often just as good if filtered properly. Sparkling water is a healthy, enjoyable option but should be consumed in moderation.

6. Cold vs Hot Drinking Water Benefits:

• Cold Water:
  • Pros: Cold water can help cool down the body, especially after physical activity or in hot weather.
  • Cons: Drinking ice-cold water may sometimes cause discomfort, such as throat irritation or triggering headaches in sensitive individuals.
• Hot Water:
  • Pros: Hot water is great for digestion, as it helps relax the digestive tract. It can also be soothing for sore throats and reduce congestion.
  • Cons: Too hot water can burn the mouth or throat. It’s best to drink it at a moderate temperature.

Verdict: Both have benefits depending on your needs. Cold water is ideal for cooling down, while hot water can support digestion and provide comfort.

7. How Much Water Should You Drink at a Time?

• The body can absorb water more efficiently when consumed in smaller amounts throughout the day.
• Ideal Intake per Sitting: Around 250-300 milliliters (about one cup) is recommended. Drinking too much at once can overwhelm the kidneys and lead to water retention.
• Best Practice: Drink water regularly throughout the day rather than in large quantities at once. This helps maintain hydration without overwhelming your system.

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By keeping these tips and facts in mind, you can optimize your water consumption for better health and overall well-being!

UPDATE on Habit (1/100) - Sleep

• I have managed to sleep for 7 hours daily for the last week except for one day.
• To avoid the phone 30 min before sleep, I follow a routine of making bed and skin care after the phone.
• I stopped having dinner late night except for saturday/friday i.e, one day of the week so as to enjoy food watching something.