The benefits: Watermelon, which is also known as Citrullus lanatus var. This fruit is originated from southern Africa where there is an evidence that it was cultivated during the ancient times. It is grown in both tropical and subtropical areas. The watermelon is a special kind of berry with hard rind and no internal division, botanically it is called pepo. The internal sweet juicy flesh is usually deep red to pink, and consists of many black seeds. This fruit can be eaten as raw and can be edible after cooking.

The watermelon is a large, long, weak annual plant with climbing stems. The maximum length of the tree is 3m or 10 feet long. For the cultivation of watermelon, we need the environment with temperature above 25-degree C to thrive.

Now let’s start to discuss about the nutrition facts and the health benefits of watermelon.

BENEFITS OF WATERMELON

1. Watermelons are mostly water about 92 % but this refreshing fruit is soaked with nutrients. Each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids. There is even a modest amount of potassium. But this essential summer snack is fat-free, very low in sodium and has only 40 calories per cup. 

2. Our body uses vitamin B6 to help break down proteins, so the more protein is consumed, the more vitamin B6 is needed. Potassium, although a relatively small amount is in watermelon, helps balance fluids in our cells. Low potassium levels sometimes cause muscle cramps.
3. Drinking water is an important way to keep our body hydrated. However, eating foods that have a high water content can also help. A high water content is one of the reasons that fruits and vegetables helps us feel full. The combination of water and fibre means you’re eating a good volume of food without a lot of calories.
4. As far as fruits go, watermelon is one of the lowest in calories only 46 calories per cup i.e. lower than even “low-sugar” fruits such as berries. A cup (154 grams) of watermelon has many other nutrients as well, including these vitamins and minerals:

Vitamin C: 21% Vitamin A: 18% Potassium: 5% Magnesium: 4% Vitamins B1, B5 and B6: 3%.

5. Researchers have studied lycopene and other individual plant compounds in watermelon for their anti-cancer effects.
6. Heart disease is the number one cause of death worldwide. Lifestyle factors, including diet, may lower the risk of heart attacks and strokes by reducing blood pressure and cholesterol levels. 
7. Watermelon contains lots of water and a small amount of fibre both of which are important for healthy digestion. Fibre can provide bulk for your stool, while water helps keep your digestive tract moving efficiently. Eating water-rich and fibre-rich fruits and vegetables, including watermelon, can be very helpful for promoting normal bowel movements.

Take Home Message

Watermelon is a surprisingly healthy fruit. It has a high water content and also delivers many other important nutrients, including lycopene and vitamin C.

These nutrients mean that watermelon isn’t only a tasty low-calorie treat, it’s also very good for our health.

TIPS: 1. Watermelon is extremely alkaline-forming in the body. There are a lots of benefits to this.

2. Watermelon is the leader among fresh fruits and vegetables. Deep red varieties of watermelon have replaced the tomato as the lycopene king. The red pigment also found in apricots, pink grapefruit, and papaya is an important antioxidant. It has been found to be helpful in reducing the risk of prostate, breast, and endometrial cancers, as well as lung and colon cancer. Lycopene’s ability to neutralize singlet oxygen radicals was better than the antioxidant abilities of beta-carotene and vitamin E. 

3. Watermelon may have Viagra-like effect. It contains citrulline, which can trigger production of a compound in the body that helps relax the body’s blood vessels, in a way similar to what happens when a man takes Viagra, according to a Texas A&M study.

4. Watermelon is a diuretic and was a homeopathic treatment for kidney patients before dialysis became widespread.

5. Watermelon is a very good source of potassium; it helps muscle and nerve function. It can ease inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis.

6. Watermelon is a certified heart healthy food by the American Heart Association.

Is it a fruit or a vegetable?

Watermelon is considered a vegetable by some. It is related to the squash and pumpkin family and is grown as a vegetable crop, using vegetable production systems.

How to Pick a Good Watermelon?

• They are not one of the “dirty dozen”. They are one of the 15 cleanest non-organic fruits and vegetables.
• Decide what size of watermelon you want as there are many different sizes. Watermelons can weigh anywhere from a few pounds to more than 90.
• Do you want a seedless watermelon? Most seedless watermelons are often not organic so that may be something for you to consider.
• Choose a melon that is medium to light green but not yellowing, with several spots of light green on it.
• Make sure it feels heavy for its size.
• Check out the bottom of the watermelon; this should have a creamy yellow spot which is where the watermelon sat on the ground while ripening. If this spot is white or green, it may not be ripe as it was picked too soon.
• The melon should have a faint aroma and the end should be soft.
• Tap the watermelon with the palm of your hand lightly several times. What you hear should be a somewhat hollow echo. This indicates the fruit is likely fresh and its flesh is very hard, which is when they taste best. If the sound is a thunk as though it’s solid, that’s no good and too hollow a sound is also not good. 

• Some people may experience watermelon allergy symptoms from mild to severe hives, facial swelling, diarrhoea or anaphylaxis.
• Diabetics: The American Diabetes Association says you may eat watermelon as a fruit selection, provided you are following the guidance of your health care provider.
• Eating large amounts of lycopene-rich foods (tomatoes and watermelon) may cause gastrointestinal disturbances such as nausea, vomiting, diarrhoea, indigestion and bloating.
• Large quantities of foods containing potassium, like watermelon, may adversely affect people diagnosed with hyperkalaemia, or too much potassium in their blood.
• Eating lots of watermelon will most likely cause a frequent need to urinate.

My Own Story:

When I am feeling thirsty besides other fruits I always prefer sweet watermelon, watermelon was a life saver for me.  I can eat half of a very big watermelon every day.  I am very thankful for watermelons for helping me for improvement of my health.

I think watermelon is so useful and cleansing and alkalizing for the body that I need.

Extreme hot weather can be both uncomfortable and dangerous, especially when it comes to staying hydrated. As temperatures soar, the risk of dehydration increases significantly. Dehydration occurs when your body loses more fluids than it takes in, which can lead to serious health issues if not addressed promptly. Understanding how to prevent dehydration during hot weather is essential for maintaining your health and well-being. This article will provide you with practical tips and strategies to help you stay hydrated and avoid the adverse effects of extreme heat.

As summer heat waves intensify and temperatures climb to unprecedented levels, the risk of dehydration becomes more pressing. Dehydration can lead to a range of health problems, from mild discomfort to life-threatening conditions. The body’s ability to regulate temperature and maintain fluid balance is compromised in extreme heat, making it crucial to stay vigilant about hydration. This article will explore effective methods to prevent dehydration, offer tips on recognizing the signs of dehydration, and provide strategies for staying hydrated in hot weather. By following these guidelines, you can protect yourself and your loved ones from the dangers associated with extreme heat.

Understanding Dehydration

What is Dehydration?

Definition and Causes

Dehydration occurs when the body loses more fluids than it takes in, leading to an inadequate amount of water to support normal bodily functions. It can result from various factors, including excessive sweating, inadequate fluid intake, and certain medical conditions. During hot weather, the body loses more water through sweat and increased urination, making it easier to become dehydrated.

Symptoms of Dehydration

Symptoms of dehydration can range from mild to severe and may include dry mouth, dark urine, dizziness, and fatigue. Severe dehydration can lead to more serious symptoms such as rapid heartbeat, sunken eyes, and confusion. Recognizing these symptoms early is crucial for taking prompt action to rehydrate and prevent further health complications.

Risks of Dehydration

Health Complications

Dehydration can have serious health implications, including heat exhaustion, heat stroke, and kidney damage. Heat exhaustion occurs when the body overheats and becomes unable to cool itself effectively, leading to symptoms such as heavy sweating, weakness, and nausea. Heat stroke is a more severe condition that requires immediate medical attention and can be life-threatening if not treated promptly.

Impact on Physical Performance

In addition to health risks, dehydration can impair physical performance and cognitive function. When dehydrated, the body struggles to maintain energy levels, leading to decreased endurance, strength, and coordination. Staying hydrated is essential for optimal physical performance and overall well-being.

Effective Strategies to Avoid Dehydration

1. Increase Fluid Intake

Hydration Guidelines

To prevent dehydration, it is essential to increase your fluid intake, especially during hot weather. The general recommendation is to drink at least eight 8-ounce glasses of water per day, but this may vary depending on individual needs and activity levels. In extreme heat, you may need to consume more fluids to stay adequately hydrated.

Choosing the Right Fluids

Water is the best choice for hydration, but other fluids such as herbal teas and diluted fruit juices can also contribute to your daily fluid intake. Avoid beverages that can dehydrate you, such as alcohol and caffeinated drinks, as they can increase fluid loss and exacerbate dehydration.

2. Eat Hydrating Foods

Benefits of Hydrating Foods

Incorporating hydrating foods into your diet can help boost your fluid intake and support overall hydration. Foods with high water content, such as fruits and vegetables, provide additional hydration and essential nutrients.

Examples of Hydrating Foods

Some excellent choices for hydrating foods include watermelon, cucumbers, oranges, strawberries, and celery. These foods not only help with hydration but also offer vitamins and minerals that support overall health.

3. Monitor Fluid Loss

Recognizing Signs of Fluid Loss

Monitoring your fluid loss can help you stay on top of your hydration needs. Pay attention to signs such as increased thirst, dark urine, and reduced urine output. If you notice any of these symptoms, it may be a sign that you need to drink more fluids.

Adjusting Fluid Intake

Adjusting your fluid intake based on your activity level and environmental conditions is crucial. If you are engaging in physical activity or spending extended periods outdoors in hot weather, increase your fluid intake accordingly to compensate for the additional fluid loss.

4. Stay Cool and Rested

Importance of Staying Cool

Keeping your body cool can help reduce the risk of dehydration and heat-related illnesses. Use fans, air conditioning, or take cool showers to lower your body temperature and prevent overheating.

Rest and Recovery

Allowing your body to rest and recover is essential for maintaining hydration levels. Avoid overexerting yourself in extreme heat and take breaks in shaded or air-conditioned areas to cool down. Resting helps your body regulate temperature and conserve fluids.

5. Use Electrolyte Solutions

Role of Electrolytes

Electrolytes are essential minerals that help maintain fluid balance and support various bodily functions. When you sweat excessively, you lose electrolytes, which can contribute to dehydration and imbalances in the body.

Choosing Electrolyte Solutions

Electrolyte solutions, such as sports drinks or oral rehydration solutions, can help replenish lost electrolytes and support hydration. Opt for options with low sugar content and balanced electrolyte levels to avoid excessive calorie intake.

Recognizing Dehydration and Taking Action

Signs of Dehydration

Early Symptoms

Early symptoms of dehydration include dry mouth, thirst, and dark yellow urine. These signs indicate that your body needs more fluids and can be addressed by increasing fluid intake.

Severe Symptoms

Severe dehydration symptoms include rapid heartbeat, confusion, and fainting. If you experience these symptoms, seek medical attention immediately as they may indicate a more serious condition requiring prompt treatment.

Immediate Actions to Take

Rehydration Steps

If you notice signs of dehydration, take immediate steps to rehydrate by drinking water and consuming hydrating foods. Rest and avoid further exposure to extreme heat to allow your body to recover.

Seeking Medical Help

If symptoms of severe dehydration persist or worsen, seek medical help right away. Prompt medical intervention can prevent complications and ensure proper treatment.

Final Thoughts

Preventing dehydration during extreme hot weather is essential for maintaining your health and well-being. By increasing fluid intake, consuming hydrating foods, monitoring fluid loss, and taking measures to stay cool, you can effectively manage hydration and reduce the risk of heat-related illnesses. Remember that staying hydrated is not just about drinking water—it’s about making informed choices and being proactive in protecting yourself from the dangers of extreme heat.

By following these guidelines, you can enjoy the summer months with greater comfort and safety. Keep these tips in mind and stay vigilant about your hydration needs, so you can make the most of hot weather without compromising your health. Stay cool, stay hydrated, and enjoy a safe and enjoyable summer!

Sparkling water is a water which has been carbonated and it is a combination of Carbon dioxide gas into water, which forms a bubble and fizz. Coke and Pepsi, everybody is familiar with this name, right? Well, this is one of the most popular beverages, and it has a choice whether you want a flavored or a plain bubbly drink.

Sparkling water has both some good and bad effects on health. Since, it cannot be called as exact healthy beverage, but it can boost and can be added to your meal. Drinking sparkling water can also increase your productivity.

Before knowing whether it harms our health or not, firstly let us know what exactly sparkling water contains and what a registered dietitian specialized Kirsten Jackson, RDN says about sparkling water is that- Not every product of sparkling water is made equally and if you want to add sparkling water in your daily diet then you need to check the ingredients before consuming it. Some of the brands add artificial sweetness into sparkling water, which you should avoid drinking because that might cause diarrhea for some and some might face irritation in the stomach and feel bloating.

If you’re drinking simple plain water every day and thinking of jumping on to sparkling water then you should give it a try, as it will help you burp too and burping doesn’t hurt our body. Those who constantly feel hungry should drink sparkling water, as it can fill up their stomach gap and keep them free from all sorts of gastric and for those who are concerned about their skin; it cleanses very well drinking sparkling water. Today in this article I am going to share with you in details regarding both effects.

Is sparkling water healthy?

Generally, Sparkling water is safe, according to specialized dietary and it doesn’t harm in any case and it has few potential benefits for health. Before knowing how it affects positively our health let us know some of the different kinds of sparkling water:

i) Natural Sparkling water: This can also be known as natural soda water, which is naturally extracted from the underground aquifer or from a natural source such as a spring or well.

ii) Artificial Sparkling water: This is artificial soda water mixed up with carbon dioxide gas, which forms carbonated water. It is a simple sizzle of water with no added flavors or sweeteners into it.

iii) Tonic Water: Tonic is a type of water that contains added flavors such as citrus and minerals such as quinine. To improve Tonic water’s taste, sometimes brands add different kinds of sweeteners and artificial flavors to enhance more.

iv) Flavored Sparkling water: Flavored sparkling water contains different flavors such as different natural and artificial fruit juices and essences.

Sparkling water has quite a bunch of benefits, to avoiding dehydration and staying hydrated; sparkling water can help your basic problems such as headaches, and dry mouth and keep you hydrated for a long. It can also help you manage your weight, by replacing the soda water instead of artificial drinks which contain flavored sugary drinks. It can also help you cure motion sickness and nausea while traveling. People struggling with Diabetes can be helpful for them, as it can help cut down their sugary drinks and for people who are suffering from indigestion, it is one of the best drinks to help them with their indigestion and constipation.

Can Sparkling Water affect your health?

Knowing that every individual is different, sparkling water wouldn’t affect everyone, but Sometimes the fizziness of sparkling might weaken your tooth enamel, as it contains a form of acidity.

Excessive consumption of sparkling water may also may lead to discomfort of stomach and let you feel bloated due to accumulation of the carbon dioxide in your digestive system. You can also face stomach upset, if you have a sensitive stomach. Also if you are under medications, sparkling water may interfere with the medicines you were consuming.

Lastly, I would say that, only few individuals out of many may face problems consuming sparkling water, otherwise it is one of the best drink beverages ever. But you shouldn’t rely only to sparkling water for every stomach issue you face. So stay healthy stay happy..

Introduction

It goes without saying and everyone knows exercising helps in maintaining a balanced health – both physical and mental. Exercise is done for a variety of purposes, such as weight loss or maintenance, muscular and cardiovascular system development, growth and improvement, athletic skill honing, health benefits, or just for fun.

Any movement that uses the muscles and forces our body to burn calories is considered exercise. Physical activity comes in various forms; walking, running, and swimming are just a few. Numerous physical and mental health benefits of exercise have been demonstrated over time.

Staying healthy and exercising routinely especially indoors is a new normal that the world is witnessing especially after Covid. We can exercise by watching many videos that are uploaded on various websites and can attain our desired result.

Time and money appear to be in limited supply these days. That is why convenience and affordability are the top reasons why many individuals choose to work out at home rather than go to the gym.

Creating a home gym or exercise space could hold the key to transforming that unhealthy situation. But before we start working out, we will need some equipment or exercise kits to burn out those extra calories that might be causing us trouble.

In this upcoming article, we shall be looking at some gym equipment that can be used at home also that might help us in our workouts.

Before we start looking at the equipment, there are certain factors that we should consider while working out at home. These factors are:

• Build Slowly: It might be alluring to start collecting kits right away. Pause, think, and act. Start slowly.
• Test the Equipment: Even if the world is going more and more online, try to visit a store to get exercise kits.
• Strive for Adaptability: Equipment that can be utilized in several ways may give alternatives and intrigue to our workouts—which is especially crucial when deciding out our regimen.
• Be Cognizant of Size: An excellent training setting should allow us to roam about. Try not to overcrowd the location.

Let us now look at the equipment that can be used in home workouts.

Top Equipment for the Home Workouts:

• Dumbbells/Kettlebells: Free weights such as dumbbells and kettlebells may be utilized for both strength and resistance training. They can help us develop muscle and burn fat while remaining economical for use in our home gym. Both equipment have their distinct qualities, and the ideal one for us relies on our objectives and abilities.

Dumbbells: These feature a conventional design, with a handle in the center and weight evenly distributed on both sides. They are effective for muscle growth, particularly in smaller muscle parts, and may be utilized for standard exercises such as bicep curls, triceps extensions, chest presses, and reverse flies. Dumbbells are also useful for strengthening our forearms. The handles include medium-depth knurling for a stable grip, and dumbbells can be manufactured from a variety of materials such as rubber and urethane.

Kettlebells: The weight is dispersed below the handle in this unusually shaped device, which resembles a cannonball with a handle. Kettlebells enable more difficult exercises including front squats, snatches, and cleans. They are useful for boosting the intensity of our workouts. Additionally, its off-center weight distribution allows for dynamic motions that can aid with cardio and weight reduction. Typically composed of steel or cast iron, kettlebell handles can be constructed to accommodate one or two hands.

Both these exercise equipment are ideal for home workouts.

• Resistance Bands: Resistance bands are big, elastic bands used for exercise and strength training that are composed of rubber or latex. They may be used to increase strength and flexibility and to work out every part of the body. Resistance bands can also be used to strengthen the body’s defenses against degenerative ailments, fractures, and falls.

Resistance bands can be used to simulate the usage of weight training equipment like dumbbells or cables or to add strain to bodyweight workouts. We might, for instance, have a partner pull against us while wearing resistance bands fastened to their waist, or we could tie one around our leg and pull against it.

Resistance bands are also widely employed in physical therapy, particularly by patients suffering from muscle injuries or in cardiac rehabilitation. They allow patients to gradually regain strength without demanding total body mobility. These are ideal for working out at home.

• Jump Rope: What is the primary premise behind jumping rope? We throw a rope over our heads and jump as it passes beneath our feet, repeating the action as long as we can (or want to). The idea is to create a steady beat.

There are many ways to accomplish it.

We can leap with the rope in front of us or try to jump backward but keep in mind that this makes it more difficult to see the rope. We can leap quickly or attempt a double-under, which involves swinging the rope around twice before landing. We may even try jumping with one leg.

There are many advantages of jump rope:

• It burns calories
• It increases the heart rate
• It improves coordination and Balance
• It builds bone density
• It is convenient to do

Jumping rope is an asset for keeping at home for faster calorie burnout and weight management.

• Gliding Discs: Known by several names, including sliders or gliding discs, these compact, two-sided exercise tools may be used to test our mobility and core. They may be utilized on a range of surfaces, including carpet, hardwood, cement, and vinyl, and are frequently seen in gyms, fitness clubs, and studios.

Usually the size of a frisbee, gliding discs are composed of two layers: a hard plastic side and a fabric or durable coated fabric side. While the opposite side increases friction between our body and the ground to offer resistance, the smooth side glides more smoothly over carpet and fabric. Depending on the activity we are performing, we may position the discs beneath our hands, feet, or knees and move them in any direction. This helps us stabilize our muscles, particularly our core, and provides resistance to our routines.

Gliding discs may be utilized to tone our lower body, improve our core, and work for all our major muscle groups. We may include them in a stand-alone gliding lesson or use them for exercises like planks.

Ideal equipment to be kept at home when there are challenges of going out and working out in the gym.

• Indoor Cycling Bike: For people of all ages, cycling is frequently suggested as an entertaining and low-impact form of exercise. It is an aerobic workout that improves lung, blood vessel, and heart strength.

Some health benefits of Cycling include the following:

• Increases Strength and Flexibility: Riding a bike can help us increase our muscle strength and endurance much like other aerobic workouts. Indoor cycling has been found to aid in the development of muscle in the lower body. Our hips, calves, hamstrings, and quadriceps may all be loosened up by cycling. Our lower body is gradually getting more flexible in this way. Also, we work on our arm and core muscles.
• Assists in Coordination and Balance: Additionally, cycling can help with balance. Riding an indoor or outdoor bike requires us to be in a precise position, which helps to teach our body to maintain better posture. Riding a bike can help stabilize our basics and enhance our coordination.
• Enables a Multifunctional Exercise: The ease with which other exercises may be incorporated during our bike session is another advantage of indoor cycling. As a result, we may start exercising our muscles other than our legs at the same time we start riding a bike.
• Enhances Mental Health: Cycling has mental health benefits as well. In our brain, it first aids in the production of feel-good endorphins. Riding a bicycle has been demonstrated to lower anxiety and sadness. mostly because it may be enjoyable. We may go do it with friends or enjoy the additional bonus of being outside.
• Aids in Improving Conditions Like Arthritis: Cycling is a great kind of exercise if we have osteoarthritis or arthritis because it is a low-impact activity. This is because riding a bicycle does not strain our joints too much. Cycling while upright encourages core engagement. Our back will start to flatten because of using our core, which will lessen joint stress and relieve back discomfort.

Cycling can prove to be a great plus for home workouts.

• Treadmill: If we like to walk or run all year round and reside in a cold region, a treadmill might be quite beneficial. In addition to being safer than traversing icy streets and evading automobiles and potholes, treadmills are simple to use and have adjustable settings to give variation to our walks or runs.

According to research, we can get as intense exercise from a treadmill run as we would from a road run. This implies that we can run on a track or a treadmill with the same amount of effort.

Follow these simple rules while on a treadmill:

• Walk slowly for the first five minutes to warm up.
• Elevate the settings to a pace that we find comfortable.
• Wait to increase the treadmill’s grade until we have given our body enough time to acclimatize to the machine’s pace. This adaptive approach frequently requires many sessions.
• After engaging in continuous movement for three to five minutes, our heart rate should stabilize.
• After that, if our heart rate is still below our goal range, raise the treadmill’s speed and/or inclination until it does so and stays there.

Treadmills although a bit costly, might prove to be a boon for exercising at home without having to go out to burn fat and calories.

• Punching Bag: Punching drills and conditioning workouts are used together in boxing to help enhance our heart health, strength, endurance, balance, and coordination. Additionally, it can boost our self-esteem and general well-being while lowering stress, anxiety, and sadness. There are several benefits of using punching bags for workouts. These are:
• Improves heart health
• Boosts Endurance
• Enables full body endurance
• Helps in weight management
• Improves balance
• Fosters mental health

Punching bags go a long way in enhancing our overall health and are a great resource for workouts. These are cheaper and occupy very little space.

Final Thoughts

The opportunity to work out at home is provided by setting up a home gym. It is up to us, though, to seize that opportunity.

Establishing a routine is crucial to developing an exercise habit. Therefore, try to set aside a certain period to work out in the space we prepared every day or every other day. Get the most out of our area if we make it a habit.

Exercise at home offers several advantages over gym visits. In addition to saving money on a gym subscription, we will not have to waste time traveling to the gym.

Home exercises are a great substitute if we are nervous about going to the gym or self-conscious about working out in front of others. We do not have to wait for our turn to use the gym equipment; we may work out in peace in our own homes.

Exercise from home is handy if we work from home or spend a lot of time there. When the day is over, we may just go from our computer to our assigned exercise area.

Now please check our next topic – How To Reduce Life Risks Associated With Wrong Protein Supplements.