How Much Water Should You Be Really Drinking?

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Drinking water is something you should be doing every day – you wouldn’t last three days without it – but are you really drinking the right amount that your body needs?

You’ll be surprised to know that the actual amount you need to drink daily isn’t exactly eight glasses. In fact, how much water you should drink all depends on your weight, amount of physical activity, and even the climate.

What’s the Actual Amount?
So, if not eight glasses, how much should you be drinking?

Most healthcare professionals agree on the answer given by the Institute of Medicine (now the National Academy of Medicine), a U.S.-based non-profit healthcare organization: about 3.7 liters for adult men, and about 2.7 for adult women.

While this would sound like a lot to drink every day, it only makes sense since water makes up roughly sixty percent of your whole body.

The Hidden Dangers of Over-hydration
Being dehydrated is straightforward and well-understood enough – you can easily catch the symptoms of being dehydrated and just drink a glass of water or two – which is why you are always told to drink more water.

But while it’s just as important that you drink a lot of water, you also need to make sure that you don’t drink too much water.

Also called hyponatremia, over-hydration can lead to water intoxication, and its early symptoms, such as nausea, vomiting, and diarrhea, can look a lot like those of exhaustion and heatstroke.

Make sure you don’t drink too much water in a short amount of time, or hurry to gulp it down after taking a break from intense physical activity. Instead, take a few moments to stop and catch your breath, and drink more slowly.

Adjusting Your Water Intake
The good news is that you’re more likely to be dehydrated than over-hydrated, which is easier to solve.

If you feel that you’re not drinking enough water, you can adjust your water intake to get more nutrients with the following tips:

• Add fruits and herbs. Not only will they add to the taste, but they also give your water bottle the extra nutrients that you need to get through the day, whether you’re at work or at the gym.

• Eat more hydrating fruits. Fruits that have a high water content, such as apples, watermelon, and even strawberries, can also help to keep you hydrated.

There is also one indicator your body has that tells you to drink more water. Being thirsty is your body’s way of telling you that a certain amount of water in your body has been used up and needs to be replenished.

If you’re having trouble knowing how much you should drink daily, all you need to do is follow your thirst.

Best Practices to Protect the Ears

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You simply want what is best for your ear but sometimes you are doing more harm than good. Many Singaporeans have this inclination to always clean the ears because they think that earwax is unhygienic. With this kind of thinking, you always shove something inside your ear to get rid of the wax. You have to know that it is time for this practice to end.

Just know that The American Academy of Otolaryngology-Head and Neck Surgery (AAO-HNS) released best ear practices and guidelines. It is important that you know the best practices to protect your ear from potential damage. Remember that a small and seemingly harmless object can cause damage. To protect your ears, here are some of the best ear practices that you can consider:

1. Clean ears alternately. By now you know that over cleaning the ears can do more harm than good. It is important that you know when it is enough. Do not clean every day and when you use a thing, make sure not to put anything that is smaller than the elbow. Cotton buds and hairpins are not good. Sometimes people use ear candles to get rid of the impacted cerumen. That is not good as well.

2. Seek medical attention if there are any signs of trouble. When you have painful symptoms that recur or last for many days, it is high time that you visit your doctor. Other symptoms that you have to watch out aside from the pain include bleeding, drainage, dizziness, hearing loss and ringing.

3. Follow the instructions of professionals. When you go to your doctor and he/she recommends or prescribes something, it is crucial that you follow the instructions because it can help you at the end of the day. While you are at it, you can ask him/her about some home remedy treatment for your impacted cerumen. It is important to discuss your options because you might do something to your ears that are unsafe.

You have to follow the best ear practices mentioned above if you want to protect your ears. The earwax is gooey and definitely looks gross but you have to remember that it is a good thing. This substance will act as your ear’s self-cleaning agent. It keeps the ears in good condition and keeps the dust, bugs, dirt and bacteria from entering.

You need wax there is no doubt about it. Do not worry whether you look hygienic or not because it is more important to be safe and away from the pain it will cause you in the future.

6 Bedtime Habits for Better Night’s Sleep

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No one likes to struggle with insomnia and get up the next morning feeling even more tired and drowsy.
Fortunately, there are things you can do to help you get a better night’s sleep. Making these practices part of your night time routine will help you get better quality of sleep. Try these relaxing bedtime habits to ensure a more restful night.

1. Take a Hot Bath

A warm or hot bath raises your body’s temperature—and the rapid cool-down immediately after bathing relaxes your body. Two hours before going to bed, soak in a hot tub for 20 minutes. The steep drop of temperature will put you in a deep sleep afterwards.

2. Avoid P.M. Stimulants

Skipping your afternoon cup of joe can help you fall asleep quicker at night. As much as possible, avoid any form of caffeine after noontime as it can hang out in your system for a long time. Nicotine is another form of stimulant. Smoking to relax before bedtime actually does the opposite—boosting your heart activity and keeping your brain alert.

3. Shut Down All Electronics

You may find it relaxing to talk with friends before turning off the lights, but this only decreases your time for a sound sleep. Lit screens, including TVs, are stimulating, so it’s best to avoid them when it’s time to hit the sack. Instead of checking your e-mail or watching TV, do something calming, like reading a book, before bedtime.

4. Wear Comfy Socks to Bed

Are cold feet keeping you awake at night? Warm them up by wearing a comfy pair of socks. The extra layer of clothing under the sheets will keep you warm and feel more relaxed, helping you fall asleep quicker.

5. Limit Your Dinner

A heavy dinner or a spicy snack before bedtime forces your digestive track to work overtime, keeping your body awake for longer hours. And while alcohol makes you feel drowsy, it will disrupt your sleep later in the night and keep you from getting a deep, restorative sleep that your body needs to feel energized in the morning.

6. Establish a Bedtime Ritual

You can help your body and brain recognize that it’s bedtime by setting routines and repeating them every night. Establish your own bedtime ritual, such as laying out your pajamas, taking a hot bath, brushing your teeth and having a glass of warm milk. These activities can be sleep-conducive when done consistently each night.

By taking some time every night to wind down, transitioning to sleep mode would be much easier. If you can sleep soundly at night, rest assured you’ll feel refreshed and energized in the morning, ready to take on the day ahead.

Here’s to Sleeping Better

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Singaporeans are known for their hard work. In fact, there was a study confirming that Singapore is the third most sleep-deprived city in Asia. The report was published by Jawbone. Jawbone is a maker of digital wristband which tracks sleep patterns of more than forty three cities in Southeast Asia. Tokyo topped the most sleep-deprived city next to Seoul.


Analysts linked the lack of sleep of Singaporeans to the culture of working long and late hours. Everyone should know the importance of sleep. Sleep can make you feel better plus it gives the body time to recuperate. Do not deny your body of sleep. Apart from working long and late hours, there are other reasons why you are not sleeping. Whatever your reasons are, you have to change the culture.

Here’s to sleeping better:

  • Set regular bed time: No matter what you do, you have to set a regular bed time. This means you have to go to bed at the same time. You have to do your best not to break your routine so your body can adapt to it.
  • Wake up the same time: You go to bed at the same time. This also entails waking up at the same time every day. Your body will be familiar with your routine so without alarm clocks, you can still wake up and not turn in late for work or school.


  •  Nap: There will come a day that sleep is not an option because you are doing something important. In this case, you have to utilize napping. You have to make up for the lost sleep. Naps are great way to recharge.
  • Boost melatonin production: Melatonin helps in regulating your sleep and wake cycle. Your brain secretes more melatonin when it is dark thus making you sleepy. During the day, light exposure will wake you. In this light, it is important that you boost it at night. For a start, you can turn off television and computer.
  • Environment conducive for sleeping: Not all people realize that the environment plays a vital role in sleeping. If your room is conducive, you can sleep immediately. If your room has many distractions, you will find it hard to sleep. So, the next time you sleep, create an environment that is conducive say, keeping the room cool or having a soft bed and noise-free room.

Hopefully the tips mentioned above will be used by many Singaporeans. If despite all the efforts nothing happened, you should seek your doctor and ask for advice. It should be stressed that sleep is very crucial. You need it.

Man sleeping in bed

Why Sleeping Can Make a Person Happy?

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Sleep is a very important event in the lives of all people. Sleep is one of the things that are needed to be done by man to regain the energy used in the whole. Since we are toddlers, we sleep all day. In fact, all babies have long hours of sleep compared to the hours they are awake.


Adequate sleep means healthy bodies. It is a general information when you say that people should sleep for at least 8 hours a day. Some people do not follow this simple rule because they tend to their jobs rather than sleep. They think that working hard for is healthy to their physique.

Sleep first before doing hard work. Some individuals decide to work and take care of themselves after they finish their work. And by that time, your body may not work properly. Most people nowadays, especially those close to the city center, simply just have to sleep more. Having a complete sleep will make you think of several negative things in your life.


Sleep is beneficial for both heart and mind. For instance, you have a family problem. When you decide to sleep, you will forgot what the problems are for the mean time. Even if you will remember it the next day, it is still lessened. There is also a chance of solving the problem as you can focus about the solution to the problem.

Sleep is very essential to achieving happiness. In a recent study conducted by BPS Research Digest, it is proven the sleep has a great effect on the emotions of a person. Also, an individual who do not rest. Will be more sensitive to adverse emotion such as anger and fear.