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Hydrate Wisely! 10 Foods and Drinks That Will Help You Prepare for and Avoid Heat Exhaustion

Hydrate Wisely! 10 Foods and Drinks That Will Help You Prepare for and Avoid Heat Exhaustion



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Unless you plan on staying cooped up in the air conditioning for the next three months, summer is a time for fun, sun, and, especially, safety. While you may be (and should be) aware of the importance of sunscreen, here’s another serious “dog days” issue you need to watch out for: heat exhaustion and sunstroke.

10 Foods and Drinks That Will Help You Prepare for and Avoid Heat Exhaustion (Slideshow)

Sunstroke is a very serious illness that is considered a medical emergency, and it can kill or cause damage to vital organs. Heat exhaustion, a heart-related illness, is not as life-threatening as sunstroke, but is still dangerous.

Both heat exhaustion and sunstroke are associated with severe dehydration and long exposure to high temperatures. The number one way to stay hydrated, of course, is to drink plenty of fluids. We spoke to a panel of doctors and nutritionists and compiled a list of foods and drinks, including the most important one — water — that can help you avoid dehydration, heat exhaustion, and sunstroke. These foods — mostly fruits and vegetables — have high water content and are rich in electrolytes or other essential nutrients that can be lost when the body becomes overheated.

Before we get to the list of “do’s,” here is a compilation of “don’ts.” According to Dr. Mark Sherwood, a naturopathic doctor who runs a health and wellness clinic, if you’re going to be spending time in scorching temperatures, avoid drinking alcohol, coffee, tea, and anything caffeinated, because caffeine is a diuretic.

It’s also important to remember that eating or drinking correctly cannot actually prevent or treat heat stroke or heat exhaustion, which should be treated as serious illnesses, according to Janet Little, a certified nutritionist at Sprouts Farmers Market. Instead, staying hydrated and getting the correct amount of nutrients can help you prepare for the stifling summer heat and avoid any serious problems.

Apples

“Foods with high water contents are best for days that you spend outside,” says Shane Allen, a certified personal trainer and sports nutritionist. So that means that an apple (or more) a day could keep heat exhaustion at bay.

Artichokes

When you’re spending time in the sun, it’s important to consume foods that are high in electrolytes and potassium, says Dr. Sherwood. Artichokes are rich in both. But here’s the catch: All of these foods on this list, including artichokes, are better eaten raw. When cooked, artichokes can lose some of their nutrient potency.


13 Tips for Staying Hydrated in the Summer Heat (Op-Ed)

Katherine Tallmadge, M.A., R.D., is a registered dietitian author of "Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations" (LifeLine Press, 2011) and a frequent national commentator on nutrition topics. Tallmadge contributed this article to LiveScience's Expert Voices: Op-Ed & Insights.

I'll never forget volunteering at the Marine Corps Marathon's Finish Line Emergency Tent. The experience was horrifying and exhilarating at the same time.

I spoke at the marathon's scientific conference the day before, and the other speakers &mdash dedicated medical specialists who came from around the world &mdash were amazing. Their expertise and dedication saved many lives at the marathon.

But what is seared in my brain forever are the exhausted runners stumbling into the emergency tent on the verge of death: Forced into ice-water baths, several doctors surrounding each tub struggling to get IVs into the runners to save their lives. It was heat stroke.

The runners were frighteningly disoriented: delicate young women and huge, strong men were screaming, cursing, defecating (the room reeked) they couldn't remember their own names, let alone birth dates. After some time in the painful icy water, once their body temperatures were lowered, they were whisked off in waiting ambulances to nearby hospitals. Everyone survived that day.

The most essential nutrient: water

Nutrients don't only come in the form of food water is the most important, and often most forgotten, nutrient. You can last for some time without food, but only days without water. Your lean body mass contains about 70 percent to 75 percent water, with fat containing much less: about 10 percent to 40 percent water. Because of increased muscle mass, men's and athletes' bodies contain more water than bodies with proportionately lower muscle and higher fat, such as non-athletic women, people who are overweight and people who are older.

&ndash The solvent for important biochemical reactions, supplying nutrients and removing waste.

&ndash Essential for maintaining blood circulation throughout your body.

&ndash The maintainer of body temperature. As you exercise, your metabolism and your internal body temperature increase.

Water carries heat away from your internal organs before serious damage occurs, which can lead to heat stroke , and even death. The heat travels through your bloodstream to your skin, causing you to sweat. As the sweat evaporates, this allows you to cool off and maintain a safe body temperature, optimal functioning and health.

Daily water intake must be balanced with losses to maintain total body water. Losing body water can adversely affect your functioning and health. Once you start feeling thirsty, you've probably lost about 1 percent of your body water and are dehydrated. With a 2 percent water loss, you could experience serious fatigue and cardiovascular impairments. It's important to note that individual fluid needs differ depending on your sweat rate, the environmental temperature, your clothing, humidity and other factors.

Hydration tips

As summer temperatures hit, here are a number of important tips.

&ndash Drink enough water to prevent thirst.

&ndash Monitor fluid loss by checking the color of your urine. It should be pale yellow and not dark yellow, too smelly or cloudy.

&ndash For short-duration (less than 60 minutes), low-to-moderate-intensity activity, water is a good choice to drink before, during and after exercise.

&ndash Any time you exercise in extreme heat or for more than one hour, supplement water with a sports drink that contains electrolytes and 6 percent to 8 percent carbohydrates. This prevents "hyponatremia" (low blood sodium), which dilutes your blood and could also lead to serious impairment and death.

&ndash Begin exercise well-hydrated. Drink plenty of fluids the day before and within the hour before, during and after your exercise session.

&ndash Avoid alcohol the day before or the day of a long exercise bout, and avoid exercising with a hangover.

&ndash Consider all fluids, including tea, coffee, juices, milk and soups (though excluding alcohol, which is extremely dehydrating). The amount of caffeine in tea and coffee does not discount the fluid in them, even if they have a slight diuretic effect, according to the most recent report by the National Research Council's Food and Nutrition Board.

&ndash Eat at least five cups of fruits and vegetables per day for optimum health, as they all contain various levels of water and the all-important nutrient potassium.

&ndash During exercise, for those who experience high sodium losses, eat salty foods in a pre-exercise meal or add an appropriate amount of salt to sports drinks consumed during exercise. Orange juice is high in potassium. Dilute juices, such as V-8 or orange juice, 50/50 with water so that the drinks are 6 percent carbohydrate solutions (the same as sports drinks), which will empty from your stomach quicker than 100 percent juice (juices are naturally 12 percent solutions), allowing the electrolytes and water to quickly reach your heart and organs.

&ndash Following strenuous exercise, you need more protein to build muscle, carbohydrates to refuel muscle, electrolytes to replenish what's lost in sweat, and fluids to help rehydrate the body. Low-fat chocolate milk is a perfect, natural replacement that fills those requirements.

&ndash You can also replace fluid and sodium losses with watery foods that contain salt and potassium, such as soup and vegetable juices.

&ndash For long hikes, when you'll need food, dried fruit and nut mixtures contain high amounts of potassium, sodium, protein, carbs and calories &mdash though continue to drink plenty of water.

&ndash To determine your individualized need for fluid replacement: During heavy exercise, weigh yourself immediately before and after exercise. If you see an immediate loss of weight, you've lost valuable water. Drink 3 cups of fluid for every pound lost use this figure to determine the amount of water (or sports drink) you'll need to drink before and during your next exercise session to prevent weight/water loss in the future.


Prevention for Babies and Young Children

Children lose fluids and electrolytes just like adults do, so make sure your child has access to plenty of water and other fluids, especially if they’re very physically active or if it’s a warm day. And make sure your child eats plenty of fruits and veggies -- that contain lots of water.

If your infant or young child is dehydrated, you can try the “baby” version of a sports drink, like Pedialyte or Equalyte. If an over-the-counter solution isn’t available, give them small sips of water. Don’t try to make up your own homemade version. Be sure to check with you pediatrician if your child doesn’t get better quickly.


50 Healthy Homemade Treats for Your Chickens

Chicken fanciers love to spoil their feathered friends with delicious and nutritious treats. But what exactly should you feed your chickens when you want to give them a little treat? Sure, you could purchase expensive chicken treats online or at your local farm store.

Your chickens will happily gobble them up! But if you want to save money or just do something nice for your happy hens, you may want to try cooking up your own delectable chicken treats.

When cooking for your chickens, there are a few items to avoid. Dried beans are very toxic to chickens and should be avoided. Also, foods like avocado, green potatoes, green tomatoes, chocolate and caffeine, rhubarb, and apple seeds. You may want to do some research to make sure you aren’t giving your chickens foods that they should not be eating.

If you’re ready to try your hand at creating your own delectable dishes for your chickens, keep reading. Here is the ultimate list of tasty chicken treat recipes for you to make for your hens.

1) Oatmeal Cookie Treat Balls

The recipe for these treats is loosely based on an old recipe for oatmeal cookies. They are easy to whip up and will freeze well. Just remember to keep your hands (and mouth!) off because these are supposed to be for the chickens. You’ll find the recipe here.

2) Chicken Oatmeal

People and chickens love a warm bowl of oatmeal on a chilly day. Here is a basic oatmeal recipe and some ideas to adapt it to make it delicious and nutritious for your hens. Enjoy this recipe here.

3) Cranberry Raisin Peanut Butter Cakes

Your chickens will just adore these little cakes filled with the goodness of peanut butter, scratch grains, and mealworms. No cooking necessary, you just melt the peanut butter in the microwave and then freeze the final result. Don’t forget to take off the cupcake liners before you share them with your flock. Read about it here.

4) Herbal Oatmeal

Amy Fewell of the Fewell Homestead explains how oatmeal should not be fed to chickens on a regular basis because it can cause diarrhea. However, she loves the idea of using it as a treat with adaptagenic herbs.

She prefers using steel cut oats over instant oatmeal along with flaxseed chamomile, chia seeds, molasses, and even banana peels for her birds. You can see the video on Youtube:

5) Poultry Protein Platter

Molting chickens can look sad and scraggily. You may need to give them a little extra protein to help them through this phase. Of course, you always need to be careful that your chickens aren’t getting too much protein when they don’t need it, but this recipe is perfect for the molting hen.

Suet Cakes. Suet cakes are a great boredom buster for chickens. Bored chickens may peck at each other or otherwise behavior badly, so give them this fun treat to help. Bonus, it contains healthy fats like coconut oil to give them a calorie boost in winter.

These suet cake treats work great when frozen, so they are perfect for helping hot hens cool off in the middle of the summer. Try these suet cakes here.

7) Chicken Birthday Cake

If your chickens are your pets, you will probably want to celebrate their ‘birthday’ (or perhaps remember the day they hatched) with their very own Chicken Birthday Cake.This cake takes about twenty minutes to bake, but is easy to put together. Your chickens will love sampling this birthday treat.

8) Frozen Ice Cube Treat with Mint

It’s important to keep chickens hydrated in the summer heat. You can help keep them hydrated and cooled with these refreshing treats. Due to the menthol content, mint is a cooling herb. Consuming mint helps reduce body temperature.

Freezing mint in ice cubes gives your chicken something to peck at while helping them stay cool and hydrated. Read all about mint here.

9) Frozen Chicken Treats

Some chickens don’t handle heat well, and you can help by giving them frozen chicken treats. This treat is not only great for the chickens, it’s also frugal. Use up your leftover fruits and veggies by chopping them up and putting them into this tasty treat. It will help your hens stay cool and occupied.

10) Frozen Treat

Here is another super easy treat that you can make to keep your chickens cool in the extreme heat. Grab your old jello molds, baking tins, or bundt cake pans and fill them up with extra veggies.

The more colorful the variety, the better the treat looks to your eyes and to your flock. These frozen treats are easy to make and serve all summer long.

11) Frozen Blueberry Treats

Nothing says summer like the sweet taste of blueberries. When the harvest is overwhelming, this is a great way to use up those extra berries and give your hens some extra nutrients, as well.

They’ll love digging the blueberries out of the ice, and the broth will give them a few extra calories, as well.

12) Frozen Muffins

If you’re looking for more ways to beat the heat, here’s another super-easy treat. Look through this short list of chicken treats to find the directions to make these super easy chicken corn muffins. You’ll be amazed how simple they are and how much your chickens love to eat these frozen muffin treats.

13) Frozen Yogurt

Save the soft-serve for yourself and whip up this tasty treat for your flock. All you need is a little plain yogurt, some frozen berries, and a blender. Blend the frozen berries in with the yogurt, and toss it in the freezer until it firms up just a bit.

Scoop your creation into a chicken bowl, and top it with a few additional berries, seeds, or even meal worms. Watch the video here:

14) Frozen Beef Tallow Treats

Chickens don’t sweat, so it becomes even more critical to help stay hydrated when the temperatures soar. Here’s another frozen suet cake, but this one uses beef tallow as its main ingredient.

Beef tallow is a great choice when it is extra hot because it has a higher melting point than other oils, such as coconut oil. See if its right for your flock by reading up on the Frugal Chicken here.

15) Pumpkin Seed Treats

Pumpkin seeds not only taste great, they also help to rid chickens and other animals and people of internal parasites. This article shows you how to chop up pumpkin seeds so your chickens can get the most nutrition. It’s easier than you think, so give it a try here.

16) Sushi Balls

Lisa, from Fresh Eggs Daily, is a creative cook and chicken expert. Follow this recipe to see how she made some cute and clever sushi ball treats for her hens. Edible flowers not only add vitamins and minerals, they also make the treats extra pretty.

17) Chicken Scratch Sunflower Wreath

As if sushi balls weren’t cute enough for your flock, Lisa gives us another dose of cute and tasty treats with her Edible Wreath. With a little experimentation, she was able to adapt a wreath for wild birds and make it just right for chickens. This wreath looks great for Christmas or any time of year.

18) Holiday Garland

If you love stringing popcorn and cranberries for your Christmas decorations, you’ll love making this pretty little garland to share with your chickens. You can make it as festive as you like – try incorporating radishes, cabbage heads, or any other seasonable vegetable that you would normally feed your flock. Try the holiday treat garland.

19) Homemade Flock Block

Chickens generally love Flock Blocks, but they can be hard on your chicken budget. Movis Butterfield, of One Hundred Dollars a Month, shows a great way to serve up a little flock block and keep more dollars in your wallet. Try this easy and cheap homemade flock block.

20) Yogurt Treats

Barefoot Homesteader tells us the importance of feeding treats in moderation yet helps us spoil our chickens with a refreshing yogurt. Make your own or buy it at the store, check out how they feed yogurt to their hens to help them be happy and healthy.

21) Frozen Scrambled Egg Pops

If you have chickens, you’ve probably heard of the The Chicken Chick, Kathy Shea Mormino. Known for her exceptionally clean and cute chicken yard, you’ll love her for her expertise on all things chicken. Check out these Scrambled Egg Pops that she serves to her hens.

22) Mealworms

If you want happy hens, you want to consider serving up some mealworms from time to time. But spare yourself the expense of purchasing freeze dried mealworms and use this method for raising your own. Nothing is funnier than a chicken gobbling up a few squirmy worms.

23) Sprouted Barley

If you’re a serious homesteader, a simple DIYer, or even someone who just likes to grow things, you’ll enjoy this fodder method for treating your chickens. Fresh fruits and veggies can be scarce in the middle of winter, but sprouting a little barley and growing some fodder can help. Learn how to sprout here.

24) Frozen Watermelon Bowl

Check out this short list of flock favorites to find something enticing for your chickens. I especially love the frozen watermelon bowl, and so will your chickens. This super simple treat will hydrate and satisfy your hungry hens.

25) Organic Homemade Chicken Feed

If chicken feed is on your menu, you’ll want to check out this recipe for homemade organic chicken feed from the Elliot Homestead. They recommend sourcing your grains wisely. If you don’t you’ll find this recipe is very costly to make. Avoid buying your grains from the grocery store, but check out your local feed mills, instead. Find out more, here.

26) Cabbage or Melon Tetherball

Part treat, part game, this ‘recipe’ calls for a lot of fun for your chickens! You can use cabbage, melon, cucumber, or even ears of corn to make this.

Use an apple corer to put a hole through the center of whatever fruit or veggie you choose, then hang it from a piece of strong twine. Your flock will have a blast getting to this treat.

27) Egg Casserole

If your hens are laying well, you may have an abundance of eggs to use up. Here’s a great recipe to use up all those extra eggs and give your chickens something to cackle about. You can also add in some other extras, such as flax seed oatmeal, or even left over cheese:


3. Gelatin

Okay, it’s just jello-o, but gelatin sounds much fancier, doesn’t it? In fact, the following recipe is probably the most elegant food to eat after wisdom tooth removal.

It will also take a few hours before it’s ready to enjoy but you will enjoy it nonetheless.

We’re going to teach you how to make honey tangerine gelatin.

It takes about four hours and a half for it to be ready. But you probably already know that those four hours require you just to relax while you wait for the gelatin to refrigerate thoroughly.

Step 1: When using gelatin sheets, soak eight, 2-gram sheets in a container with cold water for ten minutes, then remove the extra water.

When handling powdered gelatin, stir two tablespoons with four cups of fresh honey tangerine juice and let it sit for about five minutes.

TIP: USE 12 to 15 TANGERINES TO MAKE THE JUICE YOURSELF.

Step 2: Heat the tangerine juice, the zest of one honey tangerine, and a 1/2 cup of sugar in a saucepan.

Stir the mixture until it is warm and the sugar dissolves. Then, remove it from the stove and dissolve the gelatin in the juice mixture.

Step 3: Pour into a bowl and refrigerate until it sets into the Jell-O texture we all know and love.

The setting process should take around four hours. Feel free to serve it with whipped cream but skip adding cookies as it could be harmful to the surgical area.

If you successfully pull off this recipe, you have Chuck Hughes from the Cooking Channel to thank.

This method will give you four to five delicious servings of honey tangerine gelatin.


Body Heat During Summer

Body heat is a common health problem for many people these days. It is also known as heat stress. The body cannot cool itself and this causes several health problems like internal organs damage, heat cramps, heat rashes, pimples, dizziness and nausea [2][3].

Excessive hot weather, working out in hot, eating heat-producing foods, drinking less water etc. increases the risk of body heat. It is very important to stay hydrated and have healthy juices to reduce body heat [4]. Water and juices flush out toxins from the body and provide a cooling effect. Apart from drinking these juices, you must also include some healthy and cooling foods that reduce body heat [5].

As summer is upon us, it is time to prepare your body and reduce body heat. Here are a few healthy foods that can reduce body heat. Include these foods in your summer diet to remain healthy and cool.


Treating Dehydration in Young Children

Dehydration in younger children has to be handled more carefully and with a more conservative treatment approach.

While sports drinks can be given to older kids to combat dehydration, they are not suitable for toddlers and infants who should only be administered simple ORS.

However, some kids with severe dehydration, explosive diarrhea, or frequent vomiting may not respond well to oral rehydration therapy as well and will require intravenous fluid administration after getting hospitalized.

All in all, children should not be given any fluid that does not have the right sugar-salt content as it can aggravate their diarrhea. This includes plain water, teas, soda, ginger ale, fruit juice, gelatin desserts, and chicken soup.


10 Game Day Nutrition Tips

As a softball player, what you eat and when you eat matters. On game day, nutrition can be one something that is an afterthought, especially with having to wake up early and potentially travel.

One of the biggest factors to keep in mind is the amount of time it takes your body to process the foods you eat into energy. There are so many factors that the time can range from under an hour to 24 hours or more. Because of this, it is very important to consume high quality and high energy foods every 3-4 hours, especially as an athlete with a high demand for energy all throughout the day.

Below, we talk about 10 Game Day Nutrition Tips that will help you with your next tournament or game!

#1: Start your Day Strong

Getting game day ready starts the night before with a good night's rest. You will make better food and nutrition choices after your body has adequate sleep.

Sleep matters ( Learn How Sleep Impacts Your Performance ) , aim for 8-10 hours per night, more if you have been pushing your body hard. Nutrition is often the limiting factor in performing your best. Those who optimize nutrition, optimize performance.

Plan your day around foods that help you feel and play your best. Remember how you fuel your body will be reflected in your performance. Wake up early so you have time for preparing without the stress of rushing.

Start your day off right by eating a good clean breakfast within 1 hour of waking up. Here's a link to some breakfast recipes.

#2: Pack and Plan your Food

Plan for nutritional success. If you want to perform like an athlete, you have to eat like an athlete. We cover everything you need to know in our Meal Prep 101 for Softball Players blog.

Plan out and pack healthy meals, snacks, and water for the day. Plan for obstacles that could come up.

How will you heat your food?

Will you have access to a kitchen or will you be eating out?

If you plan ahead, you can avoid and prepare for situations that could lead to poor nutritional choices which leads to fatigue or decreased performance before the day even starts.

Choose foods that are familiar and easy to digest to avoid an upset stomach.

#3: Hydrate

Proper hydration is an all-day affair. You should be drinking water before, during and after the game. Dehydration causes fatigue, cramping, and a decrease in performance.

Water is the best way to stay hydrated, but if you will be in the heat for extended periods of time electrolyte replacement drinks can be taken.

Avoid sugary drinks, concentrated juices, and energy drinks. Keep water nearby at all times in your bag, the locker room and on the field. Learn about the importance of water here.

#4: Fuel your Body

Consuming the proper amount of carbohydrates will ensure that you have balanced energy and performance throughout the day.

Carbohydrates are the preferred fuel system for both the muscular and nervous systems. Avoid processed carbohydrates.

Choose clean, whole foods to fuel your body, avoid fatigue and aid in recovery. Here's more about what foods to choose.

Great choices include oatmeal, brown rice, high-fiber cereal, quinoa, and whole-wheat bread. Portions should be roughly fist size. Fuel up about every 3 hours.

#5: Get Enough Protein

Great sources of protein include fish, lean cuts of red meat, chicken, dairy, and eggs. Portions should be roughly the size of your palm.

A softball athlete's typical pre-game meal should consist of a 11 ratio of carbs to protein. It is suggested to have 40-50g of protein post-game to aid in recovery. We cover everything you need to know about protein here.

#6: Eat Fats that Give Back

The healthiest and most beneficial sources of fats include seeds, nuts, fish, flaxseed, olive oil, and avocados.

Avoid unhealthy fats such as saturated fats from processed meat, butter, lard and trans fats from biscuits, cakes, and other prepackaged foods. Portions should be the size of your thumb tip.

Healthy fats help regulate insulin levels in the body and maintain sugar levels in the blood all day for balanced energy. Fat is a necessary part of a healthy diet.

However, fat takes a long time to break down and be converted to energy. So, moderate your fat intake around training and competition times to help you perform better. For more about fat and how it impacts you, click here.

#7: Power up with Vitamins and Minerals

A colorful and clean diet full of a variety of fruits and vegetables typically provides all the vitamins and minerals you need. We cover everything you need to know about vitamins and minerals in this blog post.

Make it a goal to fill half your plate with vegetables and fruits at every meal. Always aim to fuel your body with real food first and supplements second.

Great sources include broccoli, carrots, green beans, tomatoes, asparagus, bell peppers, cauliflower, celery, eggplant, mushrooms, onion, winter squash, zucchini, and spinach.

#8: Avoid Unnecessary Substances and Supplements

Supplement wisely by complimenting your body with what it really needs. Check out our Softball Player's Guide to Supplements for more on that!

Do not take risks trying to get a competitive edge that could ruin your athletic career.

Supplements WILL NOT make up for a lack of training, poor nutrition or inadequate sleep. Supplements are not always nutritionally balanced and could lead to unwanted side effects.

Many supplements available online have not been FDA tested, verified for safety or health claims. Some may even contain illegal or dangerous substances.

Meeting energy requirements through whole food sources is essential in order to function and perform at your peak. Drugs and alcohol could cost you more than just your game day performance, they can cost you your entire career.

#9: Get in your Zone

Get in the right mindset about nutrition. Understand that it has the power to improve energy, endurance, capacity, strength, skill, speed and recovery.

Create rituals and routines to simplify the nutrition process. Media presents an image that the average American needs to cut back on calories/ carbs/ fats/ etc.

As an athlete, your needs are unique and exceed the needs of non-athletes. Do not follow the masses, take care of your needs as an athlete and commit to fueling your body. Use your support system.

As a student-athlete, you have a lot of support around, coaches, team doctor, athletic trainer, strength and conditioning coach, sports nutritionist, among many others. Being an athlete requires dedication, inspiration and a lot of hard work.

Your support "team" is here to help.

#10 Rest, Recover and Repeat

To recover from the high demands of games, tournaments, and practices, you should refuel your muscles with complex carbohydrate foods within 1-2 hours after physical activity.

Remember carbs are the gasoline for your body. They keep your body's fuel tank full. You will recover faster and minimize fatigue.

Plan ahead to have the right healthy post-game foods available.

Game days can be mentally and physically draining. Be sure to get adequate sleep to allow your body to fully recharge and recover.

Maximum recovery means you can come back 100% the next day for your next game or workout. For more on recovery, make sure you check out this blog!


Foods To Eat For Dinner To Avoid Summer Heat At Night

Most parts of the country, have been reeling under heat waves for the past few weeks.

The scorching heat seems hotter than ever! It's become a struggle to get through the days, and the nights are no better!

Getting a proper shut-eye is crucial during summer. But most of us end up turning and tossing in the bed.

A variety of factors could be responsible for the sleepless summer nights. Especially the food you consume right before you hit the hay.

Foods and drinks, play a huge role in controlling your body temperature at night.

The trick to a perfect night's sleep during summer is simple, have light food which is full of nutrients, and keep yourself well-hydrated. So, we've got a list of food items that will help you get a good night's sleep, this summer.


Always keep yourself hydrated

Keeping yourself hydrated is particularly important during hot weather to avoid heat exhaustion. You should drink little and often throughout the day to keep your fluid levels topped up. Don’t forget your body loses water when it’s hot, especially through sweat. So, replacing it through drinking water is essential.

Our Hydratem8 tracker bottles are perfect for helping you to monitor your hydration. They’re also great for vulnerable relatives like grandparents who may not drink enough water throughout the day.