Beautiful Lips

Pictures have become famous for it, songs have been written about it, and commercials on TV tell how to get it. Your smile can make a big difference in your appearance. A pleasant disposition with a pleasing continence can make up for any number of beauty flaws. But you mustn't stop there. A big smile can make you look positively beautiful.

Your smile has two components: teeth and lips. The biggest improvement you can make to your appearance is making sure your teeth are white. This has never been easier than it is today. Tooth color is genetic. Some people are just born with yellow tinted teeth. By avoiding certain foods and beverages, such as coffee, red wine, and tea, you can keep teeth whiter. Any foods that stain your clothes will stain your teeth. If your teeth have become discolored, you will be surprised at the results of teeth whitening. The procedure can be undertaken at home or at your dentist's office. The home products are reasonably priced, but require some discipline for about three weeks to apply the whitener, to avoid eating after it is on, and to remove it in the morning. Dentists can perform various teeth whitening procedures that usually cost about $500 and are not covered by insurance, but produce quick results in a visit or two. Read more after the break...

Lips should look inviting and kissable. Take good care of them by making sure there is no dead skin on them, and regularly maintain them with vitamin E or balm to make them look polished and soft.
· Matte lipstick is strong on color without shine but can be drying and look dull. If you like the matte look, get a good expensive lipstick. This is one time where cheap isn't better.
· Crème – nice color without shininess and more moisturizing than matte
· Glossy – the least drying

Lip shape tricks:
· Lips too full? Avoid strong colors or you'll look like Ronald McDonald. Tone down the color with soft sheer hues and no lip liner. Also, play up your eyes to draw away from or balance out your full lips.
· Lips too thin? Strong colors will just emphasize their thinness. Instead, use light, sheer colors. Never use lip liner outside the natural lip line to try and fake bigger lips. You'll just end up looking like a clown.
· Crooked lips? Gently use your lip liner to even them out.

Lip color depends on your skin tone as well as your clothing colors:
· Best lip colors for fair skin: pales
· Best lip colors for medium skin: deeper colors
· Best lip colors for olive and yellow skin: browns and plums
· Best lip colors for dark skin: dark red, beiges and berry colors

Bendy Beach Yoga Snaps

    Aloha! Former "X Factor" judge Nicole Scherzinger got in touch with the Aina (earth) and practiced several balance poses on a beach in her home state of Hawaii. Nicely, done Nicole.
    It shouldn't come as a huge surprise that former rhythmic gymnast Nina Dobrev knows this flexible stance — it's commonly known as dancer's pose in the yoga world!

     Julianne Hough clearly understands the value in a restorative sun salutation. The former "Dancing With the Stars" pro popped up in perfect plank posture during a boat ride.

    Miranda Kerr can definitely bend it better than Beckham. The model literally bent over backwards in wheel pose to get a good stretch during her beach vacay.

    Fellow model Naomi Campbell, 43, also took a crack at wheel pose. While she's not quite as flexible as Miranda, the British babe gets extra points for practicing the pose on a boat.

   Gisele Bündchen practiced the Sukhasana pose during a yoga retreat and welcomed the day with a gorgeous sunrise. "Knowing yourself is the beginning of all wisdom," the model mom said of her photo.
 

  Rita Ora knows how to start her day off on the right track. The "How We Do" singer opened her heart to the world in this yogi adaption of a sun salutation.

Eye Care

Dear Friends,

Take care of your "delicate" eyes. This info' is sure to help PC users very much. During a recent visit to an optician, one of my mailing group friends was told of anexercise for the eyes by a specialist doctor in the United States that he termed as 20-20-20." It is apt for all of us, who spend long hours at our desks,looking at the computer screen.

I Thought I'd share it with you. 20-20-20

Step I :-After every 20 minutes of looking into the computer screen, turn yourhead and try to look at any object placed at least 20 feet away. This changes the focal length of your eyes, a must-do for the tired eyes.

Step II :-Try and blink your eyes for 20 times in succession, to moisten them.

Step III :-Time permitting of course, one should walk 20 paces after every 20 minutesof sitting in one particular posture. Helps blood circulation for the entire body.

Circulate among your friends if you care for them and their eyes. They say that your eyes r mirror of your soul, so do take care of them, they are priceless...

Otherwise our eye would be like this.....

Beauty Benefits of Coconut Water for Skin and Hair

 Well! delightfully, coconut water is not just a drink to give you a soothing and relaxing feeling on your beach holiday or in the scorching summer heat. But, this healthy and nutritious drink is fast emerging as the popular beverage choice for avid health conscious people around the world. Besides the innumerable health benefits of drinking coconut water, applying it has an amazing effect on the skin and hair. It provides you with a glowing and beautiful skin, and soft and shiny hair that you have always desired. So, take a look at a few amazing beauty benefits of this refreshing drink.

The Secret to a Healthy Skin

Leave aside drinking; the mere application of coconut water can make your skin glow instantly. It can even act as a natural moisturiser and keep pimples at bay.

• It brings an instant glow to your skin. For this, wash your face with coconut water every day. This will soon give you a glowing, smooth, and even-toned skin. Also, a pack of turmeric, coconut water, and red sandalwood paste will help you get a smooth and flawless complexion.
• As it is light in consistency, it can also be used as a natural moisturiser. It helps in reducing the oil and greasiness of the skin. It is highly recommended for people with oily skin.

• It can cure your sun tan as well. For this, apply a pack of multani mitti (fuller’s earth) and coconut water daily. This natural face pack removes tan and dark spots, leaving your skin with a radiant glow.
• Washing your face daily with fresh coconut water can also help you to prevent blackheads, acne, blemishes and pimples that often take away your good night’s sleep.
• If you have a dry and dull skin, a splash of coconut water or a gentle dab of it can rehydrate your skin instantly. Besides this, coconut water is a fantastic hydrating alternative to water. Drinking it can cure dehydration, thereby keeping your skin soft and supple. It is this dehydration in the body which does not allow the excretion of body toxins, leading to several skin related ailments. 

For your beautiful hair

Benefits of coconut on your dull and frizzy hair are umpteen. No! it is not the coconut oil that is being discussed here. It is fresh coconut water that can do wonders to your otherwise lifeless hair.

• It addresses the issue of hair loss by improving blood circulation in the scalp. And, it is this proper blood flow, which enhances the density of hair and strengthens the hair follicles preventing it from breakage.

• Massaging hair with coconut water every day can bid adieu to unruly, rough and frizzy hair. It makes your hair smooth, soft, and shiny. With its powerful hydrating properties, coconut water moisturises your hair roots, giving them much strength. It can also be used as a natural conditioner.
• It comes with anti-fungal and anti-bacterial properties, which prevents itchy scalp, dandruff, and other infections that hinder hair growth.

So, what are you waiting for? Explore the umpteen beauty benefits of coconut water, and flaunt your glowing skin and shiny smooth locks.   

6 things you didnt know about weight loss

Most people generally follow the conventional norm of dieting when it comes to losing weight. They will skip meals, keep fasts, consume low-fat products and take stairs instead of lifts. But, this type of calorie counting will only make them lose their mind, and not weight. Even the nutritionists agree that fasting and skipping meals is not a healthy way to lose weight. Such practices tend to make people look weaker and frail. But, there are some amazing ways of weight loss, which they do not pay much heed to. So, take a look at these simple tricks which will help in shedding kilos in a healthier manner.

 Fluids
Limit your drinks to water only. While you are trying to slim down, reduce your intake of tea, juice and coffee. If you are desperately craving for juice, then try eating a fruit instead of drinking a packaged one. This way, you get more nutrition without the excess sugar found in the packaged juice. Also, limit your coffee consumption to one cup a day, and tea to two cups. Avoid adding sugar to them. You can also opt for healthier options like green tea and decaffeinated coffee.

 Go Chinese!
Chinese food is one of the healthiest cuisines in the world. From that, we do not mean the ‘Indian-ised’ and greasy version of the food. But the original Chinese dishes, which include boiled and crunchy vegetables, broiled meat and steamed rice. Traditionally, Chinese food is either baked or stir-fried. It consists of a huge variety of vegetables and healthy soups. Also, it involves a lot of seafood and soybeans, with minimal amount of sugar. So, having it can really help you to shed your excess weight. And, if you are not that comfortable with eating Chinese food, then there is still another Chinese trend you can try out. Try eating with chopsticks. This will help you to eat slowly. So, your body will have time to respond to your stomach’s cues saying that it is full, thus preventing you from consuming empty calories.

 Fat is Good!
You may find the above sentence to be an oxymoron, but it is true. Fat is good for you! It is the grease that helps your metabolic system to run smoothly, and helps you to lose weight faster. What most people do not know is that fats are both  good and bad as well. Fish, flax seeds and nuts are a source of good fats, while re-used cooking oil is the most dreadful form of bad fats. So, it is best to incorporate more of good fats in your diet.

 Revealed - Lose weight by just sitting 

If you equate weight loss with running for hours on the treadmill or being on a diet, then this video will change your mind.

 Spice it up
Adding some spice to your bland food not only enhances the flavour, but also helps you to lose oodles of weight. Add some extra spices to your food to cut down on your salt intake; salt is one of the biggest culprits of weight gain. Spices like turmeric, cinnamon, chillies and garlic are just a few 'healthy' examples. Turmeric helps the body to metabolise fats by decreasing the fat storage in liver cells, while cinnamon manages the blood sugar levels. Chilies, most importantly, have an ingredient called Capsaicin, which significantly improves fat burning process.

 Skip a rope
Skipping with a rope works on your cellulite. This helps you to tone your arms and legs. It can also help you to lose up to 450 calories in around 30 minutes. Moreover, this exercise improves blood flow, thereby keeping your heart healthy.

Join aerobics
Well, this is definitely a fun exercise to work on your entire muscle mass. Unlike other exercises, this activity focuses on every body part, thereby giving you a lean frame. During a one-hour session of aerobics, you can burn at least 400 calories.

So, now that we have revealed these weight loss secrets for you, follow these tips and shed that flab in a much effective manner!

 Lose weight for your wedding day 

Every bride wants to look picture perfect on her wedding. So here are some tips that will help you lose weight a month before the d-day.

Power foods for Men

As men, we are constantly subject to assessment of physical strength as validation to manliness. But more and more it is factors like immunity, health, stamina and the ability to fight disease that are emerging as the real meaning of ‘strength.’ Now ask yourself, are you strong in the ways that really matter?

       True manhood lies in your strength. On the outside all of you look shiny (thanks to the cosmetic products) and muscular (Gods bthose protein shakes). Nevertheless, how strong are you from inside? How good are you when it comes to stamina? Smoking is not necessarily the only reason that you start panting after climbing three flights. Read on as we tell you how can you improve your stamina and work towards improving your power to fight diseases.

     Green tea: Leafy tea is best for your body. It improves your metabolism and contains antioxidants that fight almost all major illness. Green tea is best amongst them all as it contains potent flavonoids that improve the antioxidant action. It also prevents the block cells from getting damaged, reducing chances of cancer.

    Garlic: You might not be able to help the smell and run away from it, but you must accept the fact that it is amazing for your health. Men should have at least two chunks of garlic every day as it works wonders on your health. Your immune system will improve drastically and minor issues like cough and cold never bother you. The antibacterial properties it has, will help you fight viral fevers and any kind of infections. Men with high cholesterol should swear by garlic as it helps in lowering the cholesterol level and prevents the blood from clotting.

      Tomato: Eat tomato to stay young. Tomato helps prevent your skin from getting wrinkles. It also improves your memory and other signs of aging. Tomato contains lycopene that keeps prostate cancer at bay. You might want to start enjoying tomato sauce as it has more lycopene. Cooked tomato works much better on your body that raw ones. So start adding it to your vegetables and salads.

    Broccoli: Broccoli contains folic acid that men need extensively. Folic acid reduces the level of homocysteine that is amino acid in blood. The increased level of homocysteine increases the risk of heart attack. Broccoli also contains vitamin C and potassium that reduces the risk of cancer.

     Tomatoes: This popular fruit has many benefits for men. Lycopene (a phytochemical) is known to lower cholesterol, cut risk of colorectal cancer and heart disease. Studies show that men who regularly eat food rich in lycopene have lesser chances of developing prostate cancer.

      Nuts: Nuts contain protein, Vitamins and fibres and are extremely good for your heart, skin and even the digestive system. The omega-3 fats that they contain nourish your heart. Nuts, when eaten, also help slow down the assimilation process so that the fats and sugar in your body are processed effectively.

    Nourish and strengthen: Including these items in your diet will nourish your body and make it healthy. It will also improve your immune system and make your body powerful enough to fight against not just viral fever and flew but health risks like prostate cancer and heart attack.

   Brazil Nut: Snacking on nuts in general is good for the heart and skin. Brazil nuts, however, are particularly good for men as they have a high selenium content, which is known to enhance sperm health and motility. Selenium also helps reduce LDL or bad cholesterol and acts as mood enhancer.

     Cabbage, broccoli and Brussels sprout are some important veggies that every man must include in his diet. These veggies are known to contain cancer-fighting chemicals, which are known to cut risk of prostate and colorectal cancer in men. So add them in plenty in your daily diet.

    Eggs: If you’re prone to hair loss, then look no further. Eggs, an excellent source of protein and biotin (vitamin B7) boosts hair growth. Additionally, egg yolks are a good source of iron, which research suggests helps alleviate hair loss caused by anaemia.

    Blueberries: Blueberries have been linked to reduced risk of prostate cancer, owing to high levels of proanthocyanidins (a subtype of flavonoids). The benefits of blueberries does not end there, research also suggests that this fruit can reduce risk of heart disease, age-related memory loss and type-2 diabetes — all of which – typically effect more men than women.

    Pomegranate: Packed with antioxidants, vitamins and minerals, and studies show that eating pomegranate regularly can help lower cholesterol, a problem common to many men. Many studies also suggest that drinking a glass of pomegranate juice daily ca slow down the progress of prostate cancer.

    Garlic: Garlic’s heart health boosting properties are well known, it helps lower cholesterol, reducing chances of blockage. Further, research findings published in the Journal of National Cancer Institute suggests that regularly eating garlic and onions cuts risk of prostate cancer. So include them in your diet today.

     Salmon: Salmon, a sea fish is a great source of omega-3 fatty acids, which can help treat the cause of many common health ailments in men. It not only helps reduce LDL or bad cholesterol, it also helps alleviate depression and cuts risk of prostate and colorectal cancer.
 

  Whole grains: Whole grains pack in a host of vitamins, minerals and fibre – good for both men and women. However, it’s the B vitamins that particularly benefit men. Vitamin B9 (folate) helps keep sperm healthy, vitamin B7 (biotin) helps reduce hair loss. Silica, also found in whole grains aids healthy hair growth.

 

Stem-cell therapy wipes out HIV in two patients

Two men with HIV have been off AIDS drugs for several months after receiving stem-cell transplants for cancer that appear to have cleared the virus from their bodies, researchers reported on Wednesday.
Both patients, who were treated in Boston and had been on long-term drug therapy to control their HIV, received stem-cell transplants after developing lymphoma, a type of blood cancer.
Since the transplants, doctors have been unable to find any evidence of HIV infection, Timothy Henrich of Harvard Medical School and Brigham and Women's Hospital in Boston told an International AIDS Society conference in Kuala Lumpur.
While it is too early to say for sure that the virus has disappeared from their bodies altogether, one patient has now been off antiretroviral drug treatment for 15 weeks and the other for seven weeks.
Last July Henrich first reported that the two men had undetectable levels of HIV in their blood after their stem-cell treatment, but at that time they were still taking medicines to suppress HIV.
Using stem-cell therapy is not seen as a viable option for widespread use, since it is extremely expensive, but the latest cases could open new avenues for fighting the disease, which infects about 34 million people worldwide.
The latest cases resemble that of Timothy Ray Brown, known as "the Berlin patient", who became the first person to be cured of HIV after receiving a bone marrow transplant for leukaemia in 2007. There are, however, important differences.
While Brown's doctor used stem cells from a donor with a rare genetic mutation, known as CCR5 delta 32, which renders people virtually resistant to HIV, the two Boston patients received cells without this mutation.
"Dr. Henrich is charting new territory in HIV eradication research," Kevin Robert Frost, chief executive officer of the Foundation for AIDS Research, which funded the study, said in a statement.
Scientific advances since HIV was first discovered more than 30 years ago mean the virus is no longer a death sentence and the latest antiretroviral AIDS drugs can control the virus for decades.
But many people still do not get therapy early enough, prompting the World Health Organisation to call for faster roll-out of medicines after patients test positive.
Indian generics companies are leading suppliers of HIV drugs to Africa and to many other poor countries. Major Western HIV drugmakers include Gilead Sciences, Johnson & Johnson and ViiV Healthcare, which is majority-owned by GlaxoSmithKline.

Et Tu, Bratwurst? 8 Surprising Foods that Could Be Harming Your Health

You probably know noshing on Snickers bars or fried chicken daily isn't good for you, but what about the not-so-obvious unhealthy food? It's the items not on nutrition and ingredients labels that may be the most harmful things to your health, according to Dr. Mercola's natural health site. Unfortunately, there's a good chance some of these things are in your kitchen, where you thought you were stocking shelves with healthy choices. Look out for these 8 surprising foods that could be harming your health!

           Farmed Salmon Farmed salmon are typically fed soy, poultry litter, and chicken feathers, which causes the fish to be lower in vitamin D and plagued with chemicals, pesticides, and carcinogens.

   

  Milk with Added Hormones
    Farmers sometimes treat their stock with rBGH (recombinant bovine growth hormone) to increase the amount of milk they produce. This leads to an increase in insulin-like growth factor in the milk, a hormone that may lead to several types of cancer in humans.
   

    Processed Meat
    The problem with processed meats is two-fold: 1) They often contain high levels of nitrates and 2) they're usually made from animals that have been fed hormones, antibiotics, and raised in diseased conditions. Nitrates convert to nitrites in the body and have been shown to be related to colorectal cancer, although the evidence is a little unclear these days. Nitrates are particularly dangerous to babies however, as they can interfere with the transport of oxygen in the blood. less
   

    Margarine
    Once thought to be a too-good-to-be-true alternative to fat-laden butter, margarine was all the rage with dieters and health conscious folks alike. But, in fact, it is too good to be true. The process of turning liquid vegetable oil, which is what margarine is made out of, into fat is called hydrogenation. The result is trans fat, which is by far the worst form of fat out there. Plus, lots of preservatives and other additives are included in order to keep the product in the right form and shelf stable. Stick with the real deal instead. less
   

    Microwave Popcorn
    Popcorn bags are lined with a chemical to keep the grease from leaking through the paper called perfluorooctanoic acid, or PFOA, which seeps into the popcorn and then into our blood. Dr Mercola states that PFOA can alter our endocrine systems and change sex hormones, in addition to other immune problems, cancer, thyroid problems, and elevated LDL cholesterol.
   

    Fat Free Salad Dressing
    "Fat free" used to be all the rage, but we've moved past that these days. Making foods unnaturally fat free means added other flavors and enhancers in place of the fat to make up for the missing flavor and changed texture. High fructose corn syrup, sugar, and a variety of other chemicals are just a few of the things you may find in a "diet" bottle of dressing. Plus, fat helps you absorb the nutrients in your salad. less
   

    Corn-Fed Beef
    Corn-fed beef is just what it sounds like: cattle that are fed corn (and soybeans) instead of grass, which causes the cows to bulk up faster for less money. However, the beef we eat from these animals ends up being lower in beta-carotene, vitamin E, and omega-3s.
   

  
    Canned Tomatoes
    The lining of cans often contain BPA, which mimics the hormone estrogen in the body. BPA exposure has been linked to reproductive problems, behavior problems in children, and metabolic alterations. Canned tomatoes are an especially bad culprit for BPA because of their high acidity, which encourages the BPA to leak into your food.

Woman Drinks Only Soda for 16 Years, Suffers Heart Problems

A 31-year old woman's heart problems and fainting might have had something to do with the fact that she drank only soda for about half her life, according to a report of her case.

The woman, who lives in Monaco, a small country near southern France, was brought to a hospital after she fainted. A blood test showed she had severely low potassium levels. And a test of her heart's electrical activity revealed she had a condition called long QT syndrome, which can cause erratic heart beats.

The woman did not have a family history of heart or hormone problems. But she told her doctors that, since the age of 15, she had not drunk any water — soda (specifically cola) was the only liquid she consumed. She drank about 2 liters (2 quarts) of cola daily, she said.
After abstaining from soda for just one week, the woman's potassium levels and heart electrical activity returned to normal.

Drinking too much cola may cause excess water to enter the bowels, which in turn leads to diarrhea, and loss of potassium, the researchers said. High amounts of caffeine can also increase urine production and decrease potassium reabsorption, the researchers said. Potassium plays a role in helping a person's heartbeat, and low levels of potassium may cause heart rhythm problems.

After searching for other similar cases, the researchers found six reports of excessive cola consumption that were thought to be related to adverse medical problems, including heart rhythm problems.
"One of the take-home messages is that cardiologists need to be aware of the connection between cola consumption and potassium loss, and should ask patients found to have QT prolongation about beverage habits," said study researcher Dr. Naima Zarqane, of Princess Grace Hospital Centre in Monaco.
Future studies should examine whether those who drink cola excessively have lower potassium levels than people who don't drink cola, the researchers said.
Excessive soda consumption can also lead to weight gain, which is a risk factor for heart disease, the researchers said.
The case report was presented this week at the European Heart Rhythm Association meeting in Athens, Greece. It has not been published in a peer-reviewed journal.

Experts caution pain may be no gain after all when it comes to exercise

No pain, no gain? Not exactly true, experts say. 

“No pain, no gain” is the motto that transformed Jane Fonda into a 1980s lifestyle brand decades before Gwyneth Paltrow slid her first homemade prosciutto-and-endangered-species-pesto pizza into her backyard wood-burning oven.

Back then Fonda served as an aerobic ideal, teaching men and women how to get into gluteus maximus-shrinking shape through her series of VHS exercise tapes.

The idea was that without a certain level of muscular discomfort, there would be no visible results. And to a certain extent that’s true. Without putting in the right kind of work and carefully pushing your limits, you won’t change your body shape. Emphasis on the “right kind,” of course. Please consult your nearest fitness and nutrition expert for more details.
But actual, sustained pain? That’s probably not a good thing.
The problem is that some people tend to take things to an extreme. If they’re not icing their baby elephant-sized quads at the end of each daily three-hour gym session they chastise themselves for slacking.
Taking a day off from the 10K circuit means a 20K run the next day. And lest a single morsel of polyunsaturated fat cross their lips, that’s another 100 burpees.
And as sports doctors and researchers are noting, these people are “paining and gaining” themselves into burnout, chronic injury – or worse. Some develop long-term illness from taxing their bodies to the point where the immune system starts to deteriorate.
Aly Spads, a Toronto-based personal trainer, tells the Toronto Star that the key to healthy physical change, even for athletes, is to give your body time to recover from strenuous activity.
“In order to see any changes in our body we need to introduce a stress to make that adaptation, so exercise is a stress, a good stress but it’s still a stress on our bodies. In order to see the change you need the rest period.”
Like everything else in life, balance is the key. Though Spynga co-founder Casey Soer recommends four days of training to three days of “rest,” that doesn’t necessarily mean settling into the part of your sofa that is permanently shaped like your butt for eight-hour stretches.
 Rest can simply mean changing things up, like going for a walk or engaging in some light exercise and giving the target muscles you usually train a little time to breathe.

Naturally, the cautionary tales are as abundant as they are frightening (just try to read some of them without clutching your limbs in empathy). Researchers from the Mayo Clinic to Medicine & Science in Sports & Exercise have also started to put out clear warnings to the same effect.

What many of these “painers” learn is that they wish they’d listened to their bodies. The lucky ones get this lesson before it’s too late, but not everyone can impart their hard-earned wisdom from a place of physical health.

Physical exercise is vital to overall health and wellbeing, so it’s important to take care that we’re able to partake in it effectively and chronic pain-free.

Stay Hydrated, Stay Healthy

Drinking water is akin to staying alive! Our water intake is swayed by our lifestyle, activity and weather. The scorching heat that entices air conditioning swindles water and depreciates electrolytes leaving you in the lurch. The ironical truth? Most do not drink adequate water.
The following 10 tips will help inflate your water bounty.

 BALANCE BODY FLUIDS
Water accounts for two-thirds of body weight and the brain alone is 73 % water. Water aids all bodily functions - digestion, absorption, circulation, brain function, nerve conduction, muscle contraction, moist nasal passages, lubrication, blood pressure and overall metabolism.  Optimal hydration helps to detoxify, maintain supple skin, flushes out toxins, prevents UTI, kidney stones and constipation. It is essential to replenish water lost in breath, perspiration, urine and bowel movements each day as cells and muscles shrivel and rejuvenate only in ampleness of water.

 THINK BEFORE THIRST
Thirst is the first indication of dehydration. Dry mouth, light headedness, poor concentration, flushed skin, headache, cramping, tiredness, dark colored urine, muscle weakness and dizziness all point daggers to common slip ups of inadequate water intake. Sip water at regular intervals to remain dexterous and dashing even before the first symptom of thirst ensues.

 PLAN IN PLENTIFUL
Fruit juices, sweetened tea, the confusing concoctions of coffee, aerated drinks, colas and beer are piled with empty calories. The 8 : 8 thumb rule ( 8 glasses of 8 ounce water) is debunked. Hydration is highly individuate and simply disperse a glass of plain water or flavored with lime, basil or mint, every other hour to visit the washroom alternatively. Befriend water to watch weight at bay. Research proves a glass of water half hour before meal curbs excessive caloric intake. Cold water also speeds up metabolism and helps burn more calories.

 DRINK WISE
Humid warm weather derails water symmetry. Choose low calorie unsweetened beverages like tea -  green, white, black, lemon, herbal teas, chamomile tea, barley or jeera water. Cold and clear soups are welcome appetizers to simmer soaring temperatures. Be persuasive to guzzle down adequate water even on cooler days. Avoiding sugar to compensate with artificial sweeteners may not be commendable. Water, even food, from unhealthy sources and street hawkers harbor bacteria (E. coli, Vibrio cholera) and viruses which lead to infections and food poisoning that dwindle H2O.

 NATURAL IS NICE
Nature’s benevolence offers an avalanche of hermitic choices - tender coconut water, Kokum, Sherbets, other naturally based beverages like aam panna, barley water and jaljeera that have natural digestives to help rejuvenate without having to worry on piling calories. Flavored buttermilk of umpteen seasonings (pudina, coriander, ginger, raw mango, green chillies, hing, jeera) enhance digestion and bestow immune intensifying bacteria. Flavored soya milk ( Mango, Kesar – Pista, Strawberry, Chocolate ) or hot chocolate can be amazing satisfying snacks. Hung curd or Greek yogurt makes a great dip and even a delicious dessert topping instead of cream. Opt for gruel or porridges (oats, ragi, red rice), vegetable based light gravies and stews.

 CHOOSE CHILLED
Herbed water with thyme or basil, tea – either black or green, lemonade and iced tea are delectable frosty. Popsicles, frozen fruits, fruit coolers double up as low calorie-low fat desserts. Lassi, milk shakes, kefir, smoothies with berries, apple, banana, grapes, pear, mango, fruit yogurt or curd with fruit crushes, frozen or chilled add zing to a mediocre meal. Fruits are a whirl of wealth with antioxidants, vitamins, heart healthy fiber and potassium and are absolutely fat, sodium and cholesterol free.

 EAT YOUR WATER
20 % of water is concealed in food ! Cucumbers, tomatoes, capsicum, broccoli, onions, carrots, eggplant, celery, cabbage are not just superstar antioxidants with vitamin A, vitamin C, lycopene, beta-carotene but are low in calories and eminent water benefactors. Switch mayonnaise and other high calorie dressings with fresh herbs - basil, parsley, sage, dill, thyme and mint to summate water. Fresh vegetable based chutneys made of ridge gourd, raddish, tomato, raw mango yield myriad flavors. Pachdi or raita of creative combinations with pineapple, mango and strawberries can trick taste buds with mesmerizing tang. Watermelon, orange, muskmelon, strawberries, sweet lime, pear, peaches are about 90 % water. Fruit salads, grilled pineapple, stewed figs, fresh fruit custards fetch water and more.

 DREADING DEHYDRATION
Muscles generate heat with physical activity which the body dissipates through sweat. Water helps to maintain body temperature. Warmer weather leads to increased water and electrolyte (sodium, potassium) losses in sweat. This imbalance causes muscle cramping and irritability. A reduction in body’s water by a meager 1-2 % can liquidate concentration, cognition, performance compelling one to renounce activity while severe dehydration causes nausea, vomiting, confusion and fainting. Adequate hydration with 2 to 3 glasses of water, 1 to 2 hours before an outdoor activity and a glass every 10 to 15 minutes in-between ensures stability. Diluted fruit juice with 50 % water can also double up to energize with nutrients, electrolytes and hydrate when outdoors. Athletes should pay special heed to water intake and consume sports drink only if the activity stretches beyond 1 hour.

 H2O THIEVES
Alcohol and caffeinated beverages- coffee and colas are diuretics that steal the body of water. Excess intake of fruit juices, sugary beverages and salty snacks has a similar spongy impact absorbing the body’s aqua. Energy drinks are steeped in stimulants and the caffeine can be counterproductive.

PEE CHECK
Adequate hydration permits our kidneys to regulate water - salt balance and excrete clear or pale colored urine every 2 to 4 hours. The urine color is more accurate and invaluable guide to indicate hydration. Excessive sweat during strenuous exercise or warm weather abducts water and electrolytes leading to formation of hypertonic urine which is concentrated and darker yellow or orange in color, a tell-tale warning of depleting water in the body. Weighing a kilogram lesser after a visit to the restroom early morning superimposes immediate water intake.