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10 Things To Know Before Getting A Laser Hair Removal

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10 Things To Know Before Getting A Laser Hair Removal

The thought of smooth and hair-free skin could be oh so tempting, but the procedure needed to achieve hairless skin successfully may not be for everyone. Hair removal processes could involve do-it-yourself procedures or visits to the aesthetician, depending on what you feel is right for you. But before spending on a procedure, there are a few things you might need to keep in mind to help you decide on the proper treatment for you.

1. Shave Before Your Appointment

Shave Before Your Appointment

Your aesthetician would take care of your hair removal, but one thing to keep in mind is that their services are limited to using laser on your skin. Some aestheticians would inform their clients to show up with shaved skin 24 hours before the laser hair removal session. They may also ask you to refrain from using oils, creams, or lotions on the day before the appointment.

It may be difficult to reach specific areas when removing hair, but aestheticians would help do a minor cleanup where you’ve missed. This would also be favorable because the procedure would go faster. Also, shaving close to the skin would allow the laser to work on the leftover hairs and damage them enough to stop or delay growth.

2. Protect The Skin From Sun Exposure

Before your session, try to avoid exposing the treatment area to the sun and using ultraviolet (UV) tanning beds. If you need to go out, whether sunny or rainy, it would be best to wear SPF 30 or above sunscreen to protect your skin against UVA and UVB rays. Sunlight could cause skin sensitivity, and a laser uses light energy that may irritate it. Without protecting your skin, you’d likely get burns, scarring, or hyperpigmentation after the procedure.

3. Avoid Specific Skin Topicals

Avoid Specific Skin Topicals

Before the treatment, try not to use skin products that are likely to cause photosensitivity, such as retinol, salicylic acid, benzoyl peroxide, or hydroxy acid. It’s best to avoid them 24 hours before the session to lower the risk of irritation. Also, try not to use depilatories, tweezers, waxes, or epilation in between sessions. It’s advised to only shave your skin and use gentle cleansers on treated areas.

It’s the same if you’re getting facial treatments. It’s important to know that these treatments would be using chemicals on your face, too. So if possible, skip the facial if you’re getting hair removal on your facial area as it may cause irritation and other adverse effects.

4. Seek Your Doctor’s Advice

Laser hair removal may be a tech-based skincare solution, but it could trigger some form of issues if you’re taking a specific medication. There are prescription drugs that could cause adverse reactions, such as sensitivity to UV light, which is being used in laser hair removal.

It may cost you to not take your medication for a long time, so try weighing your options since missing your medication could be life-threatening. In any case, it’s essential to inform your doctor before deciding to have laser hair removal.

5. You Must Pass The Test First

Laser hair removal may not be for everyone because light technology could be irritating to other persons’ skin. Before deciding on hair removal, your physician or aesthetician would have to perform a skin patch test to see how it would react to the laser. If your skin develops an unusual reaction to the laser, it’s a sign you can’t undergo the session as you could get scars or discoloration during your treatment. But while this procedure may not be for you, there are still other ways you could remove excess hair.

6. Hold Off Bleaching Before The Session

If you’re thinking of bleaching your hair and then getting a laser hair removal afterward, you might need to drop the former. The procedure uses light energy to target the roots of each strand of hair. The follicles would then absorb the light and destroy the hair ultimately. Bleaching could cause more difficulty in removing hair. Try to refrain from bleaching your hair six hours before the procedure to allow the natural hair color to come back.

7. Decide: Laser Treatment Vs. Tattoos?

It may be bad news if you have a tattoo on the area you want to get treatment on. Laser removers for hair are not designed to get rid of tattoos. It could easily distort the image of the tattoo and cause blisters and burns on the area. What could happen is that the aesthetician would point the laser outside the lines of the tattoo to remove these. You may be left with a patch you’d want to get rid of, which could be unsightly.

8. Leave Your Skin Bare During Sessions

Perhaps one of the worse things a patient could do is apply makeup on the day of the appointment. The treatment area of the skin needs to be fresh and devoid of any cosmetics before laser light is applied to it. If your face is covered with foundation and other skin topicals and the procedure went on, you could end up with burns. This could cause problems with the pigment of your skin, and it may not fade away until after a few months.

9. Skip The Gym For The Meantime

If you’re a fitness buff, you might want to forget going to the gym after the procedure. Instead, directly head home to have a good rest. If you work out after getting the treatment, you could create a warm environment on your skin for bacteria to breed. This carelessness could give you dark spots on the treated area because the heat from the laser would stay on the skin for the next 24 hours. Working out adds to the warm temperature of the skin, which could cause problems later on.

10. Expect Changes On Your Skin

After the procedure, you’d likely start to notice swelling and redness in the treated area. It could feel like a burn caused by overexposure to the sun or shaving. You could try to relieve the pain by using fresh aloe vera gel or hydrocortisone to help ease the symptoms. After two weeks, you’d also notice the hair would continuously shed throughout the sessions.

In Conclusion

It’s essential to know how to keep your skin from getting exposed to specific elements before getting laser hair removal. Being prepared is crucial if you want successful sessions where you achieve softer and smoother hair-free skin without encountering problems. While some of these tips may seem hard to follow, your discipline would go a long way eventually.

Top 5 Steps to Strengthen Your Teeth

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Top 5 Steps to Strengthen Your Teeth

Dentists, nutritionists, and physicians have linked the health of teeth to the health of the body. It is why protecting your entire mouth and strengthening your teeth are more than necessary. By remineralizing them, we allow them to improve the absorption of minerals like calcium and phosphate. How to get there?

Using a Straw

If you enjoy drinking acidic drinks like water with lemon, orange juices, or soda, consider using a straw to protect your teeth.

Try Natural Mouthwashes

Mouthwashes made from natural products do not eliminate all bacteria from the mouth but promote good oral hygiene. If you want to make your mouthwash, mix a teaspoon of baking soda in a glass of water and rinse your mouth for a few minutes after brushing. Now, spit it and wash it with lukewarm water.

Stimulate Salivation

Saliva helps eliminate acids that cause cavities, and its mineral content helps strengthen tooth enamel. You can stimulate its production by thoroughly chewing every bite of your food or chewing sugar-free, xylitol-based chewing gum.

Choose the Right Foods

Sugar is bad for the teeth, no longer a surprise, but new studies cited by Mind Body Green highlight the benefits of a balanced diet. Daily dairy products rich in calcium, protein, fruits, vegetables, and nuts help balance sugar levels and maintain good oral health.

Stop Eating 4 Times a Day

Good food hygiene goes hand in hand with good oral health.

Therefore, snacking should be prohibited. Sauces, juices, even light sodas, appetizer cakes, chips, etc. can contain many sugars. These sugars promote acid secretions that demineralize and attack tooth enamel. Not to mention the treats, cakes that should be eaten in moderation. Acidic foods should be avoided, such as citrus fruits and sodas.

Male to Female Bottom Surgery Results

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Male to Female Bottom Surgery Results

Introduction

Male to Female Bottom Surgery Results – Transgender surgery goes by a constellation of names. People call it gender-affirming surgery; gender reassignment, realignment, or confirmation surgery; masculinization or feminization surgery; male-to-female or female-to-male surgery; or even sex reassignment surgery.

Increasingly, as medicine breaks out of a gender-binary box, more inclusive and culturally appropriate descriptors, such as “gender-affirmation surgery” and “gender-affirming care,” are catching on. Older terms such as gender- or sex-reassignment surgery and male-to-female or female-to-male surgery have fallen out of favor.

What is Bottom Surgery?

What is Bottom Surgery_Bottom surgery refers to cosmetic surgeries performed on the genitals to give them the appearance and, in some cases, functions that align with your gender identity. Not all transgender people want to undergo bottom surgery, but it can significantly improve the self-esteem and quality of life for persons who do.

You may also hear Bottom surgery called:

  • Gender confirmation surgery
  • Genital reconstructive surgery
  • Gender confirmation surgery

Having genitalia that align with your gender identity can help relieve feelings of gender dysphoria. After sex reassignment surgery, transgender people often feel more comfortable with their sexual partners in healthcare settings, swimming pools, or gyms.

What types of bottom surgery are there?

If you are taking hormones, living in your desired sexual role, and feeling emotionally ready, you may choose to have bottom surgery as the last step in the transition.

There are many kinds of bottom surgery available. You and your surgeon will select the suitable method based on your needs, preferences, and goals.

Female to male (FTM) bottom surgery

Buttock surgery for transgender men contains a hysterectomy have to remove the uterus and often the ovaries. So there are two main options for genital reconstruction: phalloplasty or phalloplasty.

Clitoroplasty is performed when the surgeon releases the clitoris from the ligaments that hold it inside the body. Then they add fabric to increase the length and girth. The surgeon may also lengthen the urethra to allow you to urinate while standing. It is the most common procedure chosen by FTM patients because it is less expensive and can be completed in a single surgery.

Phalloplasty signifies the most complete genital transformation for FTM individuals. This operation is performed in several stages and uses skin grafts from other sites in the body and the implantation of a prosthetic penis to create a functional and aesthetically pleasing penis. Because it is so intricate, there is a higher risk of complications such as scarring and urination problems, but most people who have this procedure are satisfied with the results.

Male to Female Bottom Surgery (MTF)

Several surgical procedures are available to transgender women, with the removal of the penis, scrotum, and testicles (orchiectomy). The latter removes the main source of testosterone from the body.

Depending on your goals, your surgeon will create new structures (such as a new labia, labia, clitoris, and possibly a vaginal canal) with a “vaginoplasty” procedure. These new structures will have a feminine appearance and texture and be functional for copulation if desired.

People who do not want vaginal penetration or have medical problems may choose to have a depthless vaginoplasty, also known as an episioplasty. It would give the external appearance of the vulva but without the internal vaginal canal.

How much is bottom surgery?

The exact cost of bottom surgery depends on factors such as your place, the procedures performed, and your insurance plan coverage. You may need to document particular criteria before your insurance covers the surgery. Your healthcare provider can help you estimate the fees and navigate insurance coverage.

The total cost of buttock surgery will include the surgeon, anesthesiologist, and hospital stay fees. You may have to pay for medications and supplies needed to care for your surgical wound while it heals.

You can expect total costs from $6,400 to $24,900 for FTM buttock surgery and around $25,000 for MTF bottom surgery.

What is Bottom Surgery Recovery Like?

Bottom surgeries are major surgery, and your body will take time to heal afterward. The amount of recovery time you need rests on the kind of surgery you had.

MTF Bottom Surgery Recovery

For transgender men, you will usually stay in the hospital for 1 to 2 days later surgery. The new vagina will be packed with gauze and then covered with an enormous bandage over the genitals to prevent swelling and bruising. You will be on bed rest and will have a urinary catheter in place before you can go home. When you come home from the hospital, you will take certain medications to prevent infection and relieve pain. You will likely follow up with your surgeon about a week after surgery.

Once the gauze pad is removed, your provider will show you how to dilate your new vagina daily to widen the canal and allow penetration (if desired). You will continue to see your surgeon regularly to monitor your progress. Vaginal intercourse can begin 6 to 8 weeks after surgery.

FTM Bottom Surgery Recovery

For trans women, your postoperative care will lay on the surgical procedures performed. Some processes take place in multiple stages so that you may have more than one surgery. You will possibly receive antibiotics to prevent infection after each phase. You’ll also have a stent to retain your new urethra open while it heals and a distinct tube to allow urine to exit your body during this time.

You may have a wound on your arm or groin where tissue was removed for a skin graft. Your provider will give you instructions on how to keep this area clean and dry while it heals.

After around ten days, the stent will be removed. The urine tube will remain in place for another three weeks, after which it will also be removed. Next, your provider will instruct you to use a discharge device and to use a class of drugs named phosphodiesterase type 5 inhibitors (PDE5 inhibitors), known as Viagra (generic name sildenafil; see Vital Safety Information) or Cialis (generic name tadalafil; see essential safety information). ), for at least six months to prevent your new body from relapsing.

Conclusion

Transgender surgeries help to reduce or resolve gender dysphoria in transsexual, transgender, and gender non-conforming people. It is a highly personalized process that looks different for each person and can often take several months or years. Psychotherapy and hormone therapy are typically required before surgical planning.

The Rise Of Bacteria – The Holy Grail of Skincare.

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The Rise Of Bacteria – The Holy Grail of Skincare.

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When people hear the word bacteria, they often assume infection rather than a fair complexion.  Once thought a fad, the trend of probiotics in skin care is not only here to stay, but it is on the rise with growth of new product launches featuring probiotics expected to rise 12% per year.   Long celebrated for their gut health benefits, these beneficial bacteria are now making waves in the beauty industry, promising to transform how we care for our skin. As research unfolds, scientists and skincare experts are discovering that probiotics can help balance the skin’s microbiome, soothe inflammation, and even combat signs of aging 

One Australian company is leading the way with live probiotics in skin care.  Roccoco Botanicals, a professional beauty brand known for its commitment to science-backed skincare solutions. Their latest launch, Symbio-12, represents a groundbreaking development that redefines what probiotics in skincare can truly achieve. 

In skincare, probiotics are emerging as powerful agents capable of balancing and restoring the skin’s natural microbiome. Our skin, like our gut, is home to trillions of bacteria, both good and bad. Maintaining a healthy balance of these microorganisms is essential for overall skin health, as it helps protect against environmental aggressors, reduces inflammation, and improves hydration. This is where Symbio-12 comes in as a game-changer. 

The Power of Live Probiotics in Skincare 

While many skincare products on the market claim to contain probiotics, the truth is that most of these products do not include live bacteria, making them less effective. This is where Roccoco Botanicals has set itself apart. Symbio-12 features live probiotics that remain potent and effective over time. Unlike other products, where the probiotics are often dead by the time they reach the skin, Symbio-12 ensures that the beneficial bacteria are alive and active, maximizing their ability to balance and protect the skin’s microbiome. 

To achieve this, Roccoco Botanicals has gone the extra mile by conducting rigorous enumeration testing to validate that the bacteria in Symbio-12 are indeed live. This testing measures the number of live microorganisms in the product, guaranteeing that consumers receive the full benefits of live probiotics. Such commitment to quality and efficacy marks a new standard in skincare, offering a more powerful solution for those seeking healthier, more resilient skin.

Redefining Skincare with Probiotics 

The use of live probiotics in Symbio-12 not only enhances the product’s effectiveness but also represents a significant shift in how we view skincare. Traditionally, skincare has focused on addressing visible issues such as wrinkles, acne, and dryness. However, the emerging understanding of the skin microbiome suggests that treating the root cause of these concerns — an imbalanced microbiome — may offer more lasting results. By focusing on creating harmony within the skin’s ecosystem, products like Symbio-12 work by promoting healthier skin at a fundamental level.   

By nurturing a balanced microbiome, we promote healthier, more resilient skin that is better equipped to combat environmental stressors and aging. Products that support and enhance the microbiome represent a new frontier in achieving lasting, holistic skin health. 

For more information contact Roccoco Botanicals at www.roccoco.com 

Fill Dental Gaps in Melbourne with Porcelain Veneers, Implants and Dental Bonding

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Fill Dental Gaps in Melbourne with Porcelain Veneers, Implants and Dental Bonding

Fill Dental Gaps in Melbourne

Gaps in your smile could be disheartening and could come in the way of living your life to the fullest. Fortunately, cosmetic dentistry is allowing millions of individuals to correct their smiles and enhance. Depending on the extent of the damage, the dentist may repair the damage by using Dental bonding, Implants and porcelain veneers Melbourne. This post will discuss these procedures, which are widely used to restore your smile.

Porcelain Veneers

Hollywood stars widely used porcelain veneers to get the bright, radiant smile in the 1920s; since then, many technological advances have given the patients the most natural-looking dazzling smile. In this procedure, the dentist will take the impression of your teeth and prepare customized dental shells to mask discoloured, cracked, chipped, misaligned and teeth with minor gaps in between. In addition, the dentist will provide temporary veneers to be put in between treatments.

Benefits of Porcelain Veneers:

Porcelain veneers are natural-looking versatile, and customized to suit the patient’s needs. They give immediate and visible results and can last up to 15 years with proper care. Additionally, they are as strong as natural teeth and are stain-resistant and strong. Veneers can repair mild to significant gaps between the teeth. They, however, cannot replace missing teeth.

Dental Implants

In cases where the extent of damage to the teeth is significant and surface treatment is not sufficient in such cases, the dentist may suggest dental implants. And cases where the teeth are missing, dental implants will replace the teeth. In dental implants, the entire teeth are recreated right from the root to the crown. Implants made of titanium or zirconium are placed on the jawbone and allowed to fuse with the bone. Once the post is stable, the crown is attached to the teeth with the help of an abutment.

Benefits of Dental Implants:

Dental implants will replace damaged or broken teeth and improve the functionality of the teeth. They enhance the appearance of the smile and will last a lifetime. In addition, they are a good treatment for people having missing teeth due to injury or infection. Compared to conventional dentures, implants are permanent, hygienic and improve overall oral health.

Dental Bonding

Like veneers, dental bonding improves the smile’s appearance by treating the teeth surface to recreate a bright and dazzling smile. In addition, it has minimal downtime making it an appealing option for people who are constrain by time. And also, First, the surface of the teeth slightly etched and brushed with a bonding liquid that keeps the resin in place. In this process, the resin sculpted, mauled, and hardened with a special light.

Conclusion

Dental bonding, implants and porcelain veneers in Melbourne are three beneficial treatments to fill the dental gaps. The dentist will customize the treatment depending on the condition of the teeth. Consult your dentist to find the proper treatment for your teeth.

Should I Pop Whiteheads or Leave Them Alone?

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Should I Pop Whiteheads or Leave Them Alone?

Wondering what to do with those pesky whiteheads? Along with pimples and blackheads, whiteheads are one of the most common forms of acne. They develop when dead skin cells, dirt, and sebum clog the pores. But what makes their removal extra challenging is they are open pores, meaning you can’t push them out.

Fortunately, there are ways to handle whiteheads 一 and popping them is not one of them.

Why You Should Not Pop Whiteheads

Popping whiteheads can negatively impact your skin. Thus, the best course of initial action for treatment is to leave them alone.

Touching your face without proper sanitation invites more oil, dirt, and bacteria to the pores. The act of manual extraction of whiteheads poses a risk of the pore rupturing. What happens then is the whitehead components get buried underneath the skin’s outer layer into the dermis. It can then cause irritation that could lead to permanent scarring.

With this, dermatologists often recommend professional extraction for the proper removal of whiteheads. You can also turn to a number of prescription options or over-the-counter products to manage them.

Dermatologist Whiteheads Extraction

Dermatologists extract whiteheads using sterile equipment and specialized techniques. This process reduces the risk of potential scarring and breakout after the removal.

Prescription and Over-the-Counter Products

Your dermatologist can also prescribe you prescription acne treatments. These usually include prescription versions of salicylic acid or oral and topical Retin-A (retinol). You can also easily access over-the-counter products like benzoyl peroxide or gentle exfoliants and face serums & treatments.

Just remember to be careful and gentle in applying these products. Also, don’t ever use them all at once, as this can dry out your skin or even cause irritation. If this happens, skincare products with green tea antioxidants can help reduce facial redness and skin inflammation. It’s best to be patient as whitehead treatment can be a slow process.

Prevention of Whiteheads

As they say, prevention is better than cure. Like with other skin conditions, early prevention is the best path of action. Taking care of your skin can go a long way in whiteheads prevention.

Here are some tips you can try out and incorporate into your routine to reduce the risk of developing whiteheads:

  • Wash your face with lukewarm water and a mild cleanser to remove any impurities from your skin.
  • Be gentle when cleansing your face. Avoid using harsh scrubs to prevent skin inflammation.
  • Make sure to exfoliate at least two times a week to remove dead skin cells and unclog pores. Note that excessive exfoliation can cause irritation.
  • Keep your hair clean by regularly washing it to prevent clogging of pores. Also, keep any hair product away from your face.
  • Make sure to remove makeup residue from your face completely.
  • Switch to non-comedogenic skincare products or products with retinol to help with clogged pores.

Final Verdict

While it can be tempting, popping your whiteheads on your own can do more damage than good. The final verdict is to leave them alone and go for safer and more effective options. You can opt for face serums & ampoules that can properly remove whiteheads without risk of scarring and breakout.

Your Postpartum Body: 10 Things No One Talks About

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Your Postpartum Body: 10 Things No One Talks About

People talk a lot about the changes your body will experience during pregnancy — but not much about the physical changes that can persist even after giving birth. Today, we’re talking about 10 things no one mentions about your postpartum body, from permanently larger feet to postpartum incontinence.

Your feet might be bigger.

Your feet often grow during pregnancy due to swelling, and they might remain larger permanently. That’s because the extra weight of pregnancy can flatten out your arches, causing your feet to stretch. The hormone relaxing also causes your ligaments to stretch out, which can result in certain body parts becoming larger, including your feet. That being said, some people’s feet do return to their pre-pregnancy size months after birth, so don’t throw out your shoe collection just yet.

Your hips and pelvis might be wider.

Speaking of body parts that have grown permanently, you might notice that your hips and pelvis are wider than before, even if you go back to exactly the same pre-pregnancy weight. This is because the pressure of the full-grown baby, coupled with the relaxin, can permanently change your bone structure, causing your hips and pelvis to shift positions. Giving birth vaginally can also contribute to this rearrangement, so don’t be surprised if your hips have grown permanently.

Your hips and pelvis might be wider.

You will have a belly bulge.

You don’t lose the pregnancy weight immediately after giving birth, no matter what the movies make it seem like. Indeed, you’ll still look almost the same right after giving birth, and it takes six to eight weeks for the uterus to shrink back to its pre-pregnancy size. Beyond that, it takes many new moms months to lose the pregnancy weight, so your belly is probably going to be a bit larger than normal for a while to come.

Your taste buds might change.

We’re all familiar with the idea of food cravings during pregnancy — but did you know those might continue even after you give birth? Yep, it’s true. You might find that your taste buds are permanently altered after your little one arrives. These cravings can take many forms, from wanting to eat weird food combinations to your spice tolerance growing (or dropping). This is one of the lesser-known postpartum changes, but definitely one to keep an eye out for.

Your hair will shed.

During pregnancy, you don’t shed hair as much or as often due to hormonal changes, resulting in thick and shiny hair. However, once your hormones drop during pregnancy, all of that extra hair begins to fall away. Don’t be alarmed by all the shedding. It will go back to its normal state once you get rid of the extra hair. However, some people do find that their hair is thicker or thinner than it was before pregnancy. Others discover that the texture of their hair changes after pregnancy, becoming straighter or curlier than it previously was.

Your hair will shed.

Your breasts might look and feel different.

Your breasts usually grow larger during pregnancy due to hormones, and if you breastfeed, you’ll usually gain at least one additional cup size as your milk comes in. However, once you stop breastfeeding, your breasts will shrink back down, and may even end up smaller than they were pre-pregnancy. All of these size changes can stretch the tissue out, so you might find that your breasts sag more than they did before pregnancy.

Your pelvic muscles might be weak.

Carrying a baby to term and then giving birth puts a lot of strain on your pelvic muscles. In fact, they get so stretched out that many women suffer from postpartum incontinence, including peeing while coughing, jumping, laughing, and more. Bladder leakage pads can help keep you dry and comfortable in the short term while you wait for your muscles to heal, and your doctor may prescribe pelvic floor exercises or other treatments if your muscles aren’t recovering on their own.

Your abdominals might still be separated.

Many women experience a separation of their abdominal muscles, aka diastasis recti, after giving birth. Some figures estimate that as many as two-thirds of pregnant women experience this muscle separation, and for most, it will heal in a few weeks or months on its own. However, diastasis recti can persist in some women, so talk to your doctor if you’re still experiencing abdominal muscle problems long after giving birth.

Your abdominals might still be separated.

Your sex drive might change.

Sex drive is driven by hormones, and since those change greatly during pregnancy and birth, you are probably going to experience changes in your libido as well. Some women find that their sex drive returns quickly after birth, sometimes before the doctor has even cleared them for sexual activity. Others find that their sex drive lags, taking months to return to pre-pregnancy levels. Certain lifestyle factors, such as fatigue from being up at all hours with a newborn, can also impact your sex drive, so be prepared for your sex life to look a little different after having a kid.

Your veins might be more prominent.

All that extra weight and swelling can lead to unexpected side effects — such as more varicose and spider veins, as well as hemorrhoids, especially in the lower half of your body. For many women, these resolve within six months of giving birth, but they can persist for longer, especially if you were already prone to them or had other circulation issues before or during pregnancy. Talk to your doctor if you are still experiencing painful varicose veins or hemorrhoids after giving birth and they’re not getting better.

We’ve only scratched the surface of potential postpartum body changes here. What other things should expectant moms be prepared for after giving birth? Let us know in the comments below.

Flavia Leal Runs a Super Successful Beauty School, Here are Her Best Beauty Tips for Women Over 50

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Flavia Leal Runs a Super Successful Beauty School, Here are Her Best Beauty Tips for Women Over 50

Flavia Leal, Founder of the Flavia Leal Beauty School, has spent more than two decades in the beauty industry. So, you can be sure that she knows a thing or two about looking good.

The Brazilian-American entrepreneur owns several locations of her school across Massachusetts, in addition to running a cosmetics company, and speaking at events around the globe.

Today, Flavia Leal Beauty School is among the best-known names in the beauty education sphere, drawing comparisons to the country’s award-winning indie beauty schools, including Illinois’ Pivot Point Academy and Pennsylvania’s Empire Beauty School.

Whether pursuing beauty from the inside or outside, it’s a job Leal takes seriously. Here are her ten best beauty tips for women over 50 years old.

Over 50 Beauty Tips

Skip Pressed Powder

According to Leal, she never wears powder since “it makes your skin look dry, something you never want. It also settles into and accentuates wrinkles, and none of us want that!” she said. So skip the powder and use a few blotting papers if you get shiny on your nose, chin, or forehead.

Go for Glow

Whether she is putting on her own face or applying makeup to a client, Leal always aims for skin with a youthful glow. Easier said than done, right? She gets this result by layering moisturizer, serum, and hyaluronic acid to minimize the appearance of lines. If it’s daytime, be sure to follow up with an SPF to avoid the dun’s aging rays.

Just a Tint

Instead of a heavy, full-coverage foundation, try a simple tinted moisturizer. Leal advises that they usually have dewier finishes, and many contain ingredients that are good for your skin, such as antioxidants, SPF, and more.

Choose Cream Formulations

When it comes to blush, highlighter, and contour, choose a cream product instead of a powder. They help to keep skin more hydrated and won’t get lost in wrinkles.

The Eyes Have It

Many of us have spent our entire lives applying eyeshadow the wrong way. And the situation often doesn’t improve once we hit 50, when we should be adjusting our application style to draw the eye upward on the face. Leal says, “start eyeshadow from the corner of your eye up to the end of the eyebrow on an upward angle. This will lift the corner of the eye and reduce the appearance of drooping.”

Embrace Lip Liner

Though you might have spent your first four decades simply slashing on some color and running out the door, lipstick is trickier on aging skin with more wrinkles — and possible places for makeup to sink into. Leal says that over 50s should use a matching lip liner to keep the color from bleeding onto the surrounding skin.

Moisture, Moisture, Moisture

As we age, we often have a bit more money to spend on our personal care — which is a very good thing. One of the best things you can spend your money on? Regular hydrating facials, says Leal, who swears they can take five years off your face.

Slough Time

As our skin ages, it becomes less adept at shedding its own dead skin cells, so Leal suggests that over 50s try to give their skin a hand by exfoliating regularly. It’s good for the dermal layer, prompting it to turn over cells faster and removing the dead skin that exaggerates wrinkles.

Mask Yourself

For many years, home mask technology seemed to stand still. There were acne-clearing (and very drying) clay masks, peel-off masks that did as much harm as good, and cream masks that didn’t seem to do much at all. Thankfully, times have changed, and there are sheet masks that deliver targeted benefits, LED light masks that improve skin quality, and much more. No matter which mask is right for you, use one regularly to refresh, hydrate, and renew the skin.

Step Outside

And your crucial last step for looking good over 50 is to check out your makeup in natural light. Whether you put a mirror outside your front door or do a quick check in your car, make sure the colors blend well with your skin in ‘real’ light. Leal warns that the fluorescent lights popular in bathrooms can cast a blue undertone to skin.

With these tips from beauty mogul Flavia Leal, you’ll be looking your most luminous self in no time.

About Flavia Leal

Flavia Leal, Founder of the Flavia Leal Beauty School, is an award-winning instructor, serial entrepreneur and motivational speaker. For more information, please visit:

How Older Adults Can Maintain A Happy & Healthy Lifestyle

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How Older Adults Can Maintain A Happy & Healthy Lifestyle

As you get older, it is hugely important that you take steps to lead a happy and healthy lifestyle. You will want to make the most out of your senior years and remain fit and active, which will require some effort. Of course, aging is natural, and health issues can affect even the healthiest of people, but maintaining a happy and healthy lifestyle will improve your quality of life and hopefully help you to keep on top of your health. So, what should you be doing to maintain a happy and healthy lifestyle as you get older? Read on to find out.

Find A Low Impact Exercise You Enjoy

As you might expect, regular exercise is key for maintaining health as you get older. While you might not be able to endure heavy workouts like you could in your 20s, you should still engage in exercise throughout the week. For seniors, you want to find a low-impact form of exercise that you enjoy (ideally one that is also social). A few ideas include:

  • Hiking
  • Cycling
  • Swimming
  • Walking sports
  • Yoga

Maintain A Healthy Diet

Diet is another pillar of good health, and you want to ensure that you eat a healthy diet as you age. In addition to plenty of protein, whole grains, fruit and veg, you also need to limit your intake of sugar, fast food, and alcohol. Of course, you need to enjoy life, and the occasional treat is fine, but you need to practice moderation.

Get Enough Rest

Many people fight against aging as they get older. While you certainly need to remain active, you must also make sure that you are getting enough rest. You should listen to your body and avoid overdoing to preserve your health and avoid injury. This is why it is helpful to have relaxing hobbies that you can enjoy at home.

Stay On Top Of Health

Following on from this, one of the most important steps to take is to be proactive when it comes to your health. You should attend regular checkups and see a healthcare professional if you have any health concerns – early detection is often key. Additionally, if you start to struggle with your mobility and independence, then it is important to take action sooner rather than later. This could involve hiring a live-in carer from somewhere like alinahomecare.com who can stay with you at home and help with your day-to-day activities as well as provide social contact.

Look After Your Mental Health

Mental health can sometimes be overlooked, but it is hugely important for maintaining a happy and healthy lifestyle as you age. You should find hobbies that you enjoy, reduce stress, stay socially connected, and spend time with loved ones. If you are worried about your mental health, then it is a good idea to speak to a professional that will be able to help.

These are the key areas to focus on as you get older. Hopefully, this will help you to live a happy and healthy lifestyle in your senior years.

7 Essential Hydration Tips for Gym Enthusiasts

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7 Essential Hydration Tips for Gym Enthusiasts

Table of Contents

Introduction

For anyone serious about fitness, hydration is non-negotiable. Your body is 60% water, and exercise depletes this vital resource rapidly. Even mild dehydration can significantly impact workout performance, muscle recovery, and overall health.

Yet many gym goers don’t drink enough water—either because they underestimate their needs, forget to bring water, or don’t understand the importance of proper hydration. The consequences are real: reduced strength and endurance, increased fatigue, muscle cramps, dizziness, and in severe cases, dangerous health complications.

This comprehensive guide explores everything you need to know about staying hydrated as an avid gymgoer: how much water you actually need, the best hydration practices, what to drink, when to drink it, and how to optimize your hydration strategy for peak performance and recovery.

Understanding Hydration: Why It Matters for Gym Goers

What Happens During Exercise

When you exercise, your body undergoes significant physiological changes:

Heat generation:

  • Intense exercise generates enormous heat (muscles produce 20+ times more heat during exercise than at rest)

  • Your body must cool itself to prevent dangerous overheating

  • Sweating is your body’s primary cooling mechanism

Fluid loss:

  • Average person loses 0.5–2 liters of sweat per hour during intense exercise

  • Sweat contains water and electrolytes (sodium, potassium, magnesium)

  • Both must be replaced to maintain performance

Cardiovascular stress:

  • Dehydration reduces blood volume, making your heart work harder

  • Blood flow to muscles decreases, reducing oxygen and nutrient delivery

  • Performance drops even with mild dehydration (2% fluid loss)

Performance impact:

  • 2% dehydration reduces strength by 5–10%

  • 3% dehydration reduces endurance by 10–20%

  • Mental focus and coordination suffer

  • Recovery is compromised

Why Gym Goers Need Extra Attention

Regular gym goers are at higher risk of dehydration because:

  • High training intensity: More heat generation = more sweat loss

  • Long training duration: Extended workouts = extended fluid loss

  • Frequent training: Daily or near-daily workouts compound fluid needs

  • Often forget to drink: Focused on workout, not hydration

  • Varied environments: Outdoor training, hot gyms, humidity

  • Performance obsession: May push beyond safe limits

This is why dedicated gym goers must develop intentional hydration strategies.

How Much Water Do You Actually Need?

This is the question most gym goers get wrong. The answer isn’t simple because it depends on many factors.

General Daily Water Needs (Non-Exercise)

Basic formula:

  • Half your body weight in ounces of water daily

  • A 150 lb person needs 75 ounces (2.2 liters)

  • A 200 lb person needs 100 ounces (2.9 liters)

This is your baseline before considering exercise.

Additional Water Needs During Exercise

General guideline:

  • Drink 7–10 ounces of water every 10–20 minutes of exercise

  • For a 60-minute workout: 210–600 ounces total during workout

  • This is in addition to your daily baseline

More specific calculation:

  • 0.5–0.7 ounces per pound of body weight per hour of exercise

  • A 150 lb person: 75–105 ounces per hour of intense exercise

  • A 200 lb person: 100–140 ounces per hour of intense exercise

Factors That Increase Water Needs

  • Training intensity: Higher intensity = more sweat

  • Training duration: Longer workouts = more fluid loss

  • Environmental temperature: Heat increases sweat rate dramatically

  • Humidity: High humidity reduces evaporative cooling efficiency

  • Body composition: More muscle = higher metabolic heat

  • Genetics: Some people are heavier sweaters

  • Fitness level: Fitter athletes often sweat more efficiently

  • Clothing: Heavy or non-breathable clothing increases heat retention

The Sweat Rate Test

To personalize your hydration needs:

  1. Weigh yourself before a typical workout (naked, dry)

  2. Exercise for 1 hour (note temperature and intensity)

  3. Weigh yourself after (naked, dry, toweled off)

  4. Calculate fluid loss: Pre-weight minus post-weight = fluid loss

  5. Add back fluids consumed: If you drank 16 oz during workout, add that to calculation

Example: Lost 2 lbs = 32 oz fluid loss in 1 hour = need 32+ oz per hour

Pre-Workout Hydration: Start Strong

Proper hydration begins before you hit the gym.

When to Start Hydrating

2–3 hours before workout:

  • Drink 16–20 ounces of water

  • Allows full absorption and stomach emptying before exercise

  • Establishes baseline hydration

20–30 minutes before workout:

  • Drink 8–10 ounces of water (small amount to “top off”)

  • Provides hydration without causing stomach discomfort

  • Too much liquid causes sloshing and GI issues

Pre-Workout Hydration Tips

  • Drink plain water: Sports drinks not necessary pre-workout

  • Avoid excessive caffeine: Can have diuretic effect, increasing fluid loss

  • Don’t drink excessive fluids: 20+ ounces immediately before causes bloating

  • Monitor urine color: Should be pale yellow (sign of good hydration)

  • Account for breakfast: Food contains water; adjust accordingly

Signs You’re Adequately Hydrated Before Exercise

  • Pale yellow urine

  • No excessive thirst

  • Normal weight (compared to daily baseline)

  • Clear thinking and focus

During-Workout Hydration: The Critical Window

This is where most gym goers fail. Drinking during exercise is essential.

How Much to Drink During Exercise

General guideline:

  • 7–10 ounces every 10–20 minutes

  • For a 60-minute workout: total of 210–600 ounces

  • Spread throughout workout, not all at once

More specific (by intensity):

Light exercise (walking, easy cardio):

  • 4–8 oz every 20 minutes

  • Mainly water is adequate

Moderate exercise (steady-state cardio, strength training):

  • 7–10 oz every 15–20 minutes

  • Water plus electrolytes helpful

Intense exercise (HIIT, heavy lifting, competitive sports):

  • 10–15 oz every 10–15 minutes

  • Sports drink with carbs and electrolytes beneficial

Practical Hydration During Workouts

Best practices:

  • Schedule hydration breaks: Don’t wait until thirsty (thirst lags behind needs)

  • Sip, don’t chug: Small, frequent sips better than large gulps

  • Keep water accessible: Nearby water fountain or your own bottle

  • Set phone reminders: For workouts without natural breaks

  • Drink between sets: Use rest time between sets to hydrate

What NOT to do:

  • Don’t wait until you’re thirsty (dehydration has already begun)

  • Don’t drink massive amounts at once (causes stomach distress)

  • Don’t avoid fluids thinking it builds toughness (dangerous misconception)

  • Don’t rely on feeling okay (dehydration can feel fine until it’s serious)

Post-Workout Hydration: Recovery is Critical

Proper rehydration after exercise is often overlooked but crucial for recovery.

How Much to Drink After Exercise

Rehydration formula:

  • 16–24 ounces for every pound of body weight lost during exercise

  • Lost 2 pounds during workout? Drink 32–48 ounces after

  • Continue drinking 4–6 hours post-workout

Why so much?

  • Your kidneys will excrete some as urine (not all is retained)

  • Electrolyte losses need replacement

  • Some continued sweating occurs post-exercise

Post-Workout Hydration Timeline

Immediately after (0–30 minutes):

  • Drink 8–16 ounces

  • Include carbs and protein (aids recovery)

  • Example: chocolate milk, sports drink, recovery shake

30 minutes–2 hours post-workout:

  • Drink another 16–24 ounces

  • Spread throughout this window

  • Include meals and snacks for optimal recovery

2–6 hours post-workout:

  • Continue normal hydration

  • Sip water throughout day

  • Monitor urine color (should return to pale yellow)

Why Post-Workout Hydration Matters

  • Replenishes fluid losses lost during workout

  • Restores electrolyte balance (essential for nerve and muscle function)

  • Aids muscle recovery (muscles need hydration to repair)

  • Reduces DOMS (delayed onset muscle soreness)

  • Supports adaptation (training adaptations require proper hydration)

  • Prevents complications (dizziness, cramps, next-day fatigue)

Invest in a Quality Water Bottle: Essential Equipment

Your water bottle is one of the most important pieces of gym equipment you own.

What to Look for in a Water Bottle

Durability:

  • Heavy-duty construction that withstands gym environment

  • Won’t crack or leak with regular use

  • Lid mechanism that actually seals

  • Metal or high-quality plastic construction

Size:

  • Minimum 24 ounces (for shorter workouts)

  • Better: 32–40 ounces (reduces refill needs during long workouts)

  • For very long workouts: 40–64 ounces

  • Large enough to hold adequate fluid without multiple refills

Insulation:

  • Double-walled insulation keeps water cool longer

  • Prevents condensation from dripping on gym equipment

  • Maintains water temperature even in hot gym

Ease of use:

  • Easy to open and close one-handed (while working out)

  • Easy to clean

  • Lightweight when empty

  • Doesn’t leak or drip

Additional features to consider:

  • Carrying handle (convenient for gym bag)

  • Time markers (tracks hydration throughout day)

  • Wide mouth (easier to fill and clean)

  • Durable lid mechanism

Recommended Water Bottle Features for Gym Goers

  • Size: 32–40 ounces (sweet spot for most workouts)

  • Insulation: Double-walled stainless steel

  • Material: BPA-free plastic or stainless steel

  • Lid: Leak-proof with one-handed opening

  • Durability: Can withstand being dropped

  • Maintenance: Dishwasher safe

Cost-Benefit

  • Quality water bottle: $30–$60 (one-time investment)

  • Cost per use: Minimal (bottle lasts years)

  • Comparison to bottled water: Saves money quickly (bottled water ~$2–$3 per bottle)

Ensure Your Home Water System Works

If you’re filling your water bottle at home, your water supply must be safe and clean.

Water System Assessment

Steps to ensure safe home water:

  1. Contact your city/county water supplier:

    • Request water quality report

    • Confirm if water is safe to drink

    • Ask about potential contamination issues

  2. Have your water tested (if not provided by city):

    • Private lab testing: $100–$300

    • Tests for bacteria, minerals, chemicals

    • Identifies specific contaminants

  3. Inspect your plumbing:

    • Hire licensed plumber to check pipes

    • Look for corrosion, rust, leaks

    • Check age of pipes (very old pipes may have issues)

Water Treatment Options

If water is safe:

  • Simply maintain your pipes (have plumber do routine maintenance)

  • Periodically flush pipes to remove sediment

  • Consider basic carbon filter for taste improvement

If water has issues:

Water Filter Options:

  • Pitcher filters: Low cost ($20–$30), moderate effectiveness

  • Faucet-mounted filters: Moderate cost ($30–$60), good for taste

  • Under-sink systems: Higher cost ($300–$800), effective

  • Whole-house systems: Most expensive ($1,500–$3,000+), comprehensive

Water Purifier Systems:

  • Reverse osmosis: Very effective, slower flow

  • UV purification: Kills bacteria and viruses

  • Activated carbon: Good for taste and odor

Water Tank:

  • Separate storage for clean water

  • Useful if main water supply is unreliable

  • Requires regular maintenance

Cost-Benefit of Water System Investment

  • Initial investment: $300–$3,000 depending on method

  • Cost per day for clean water: Minimal

  • Comparison to bottled water: Breaks even within months

  • Health benefits: Significant (access to clean drinking water)

  • Sustainability: Eliminates plastic bottle waste

Choose Sports Drinks Wisely

Not all hydration comes from plain water. For long or intense workouts, strategic sports drink use can enhance performance.

Water vs. Sports Drinks: When to Use Each

Water is sufficient for:

  • Workouts under 60 minutes

  • Light to moderate intensity

  • Workouts where weight maintenance isn’t critical

  • Most gym sessions

Sports drinks beneficial for:

  • Workouts exceeding 60–90 minutes

  • High-intensity interval training (HIIT)

  • Competitive sports

  • When you need quick energy

  • When electrolyte losses are high

What Makes a Good Sports Drink

Optimal sports drink contains:

Carbohydrates (4–8% solution):

  • 6–8 grams carbs per 8 oz serving

  • Provides quick energy during workout

  • Spares muscle glycogen

  • Enhances endurance

Electrolytes:

  • Sodium: 110–165 mg per 8 oz (helps retain water)

  • Potassium: 20–30 mg per 8 oz (muscle function)

  • Magnesium: Small amounts (muscle function)

Low sugar (if possible):

  • Under 10 grams per serving if possible

  • Excessive sugar causes blood sugar spikes and crashes

pH slightly acidic (under 4):

  • Doesn’t damage tooth enamel as much

  • Around pH 3–4 is ideal

Sports Drink Options

Commercial sports drinks (Gatorade, Powerade, etc.):

  • Pros: Convenient, tested formula, readily available

  • Cons: Often contain artificial ingredients, added sugars

  • Cost: $1.50–$3 per serving

Natural sports drinks:

  • Coconut water

  • Diluted juice mixed with salt

  • Green tea with honey and lemon

Homemade sports drinks (best option):

Simple recipe (per liter):

  • 1 liter water

  • 6 tablespoons sugar (or honey)

  • 1/4 teaspoon salt

  • Juice of 1–2 lemons or limes (for flavor and added potassium)

Benefits:

  • Control exactly what goes in

  • Cost-effective (~$0.25 per liter)

  • No artificial ingredients

  • Customizable to taste preference

Sports Drink Cautions

Avoid:

  • Overly sugary drinks (over 10g sugar per serving)

  • Energy drinks (contain excessive caffeine)

  • Sodas (acidic, high sugar, no hydration benefit)

  • Drinks with artificial sweeteners only (don’t provide energy)

Remember:

  • Sports drinks are tools, not daily drinks

  • Plain water should be your primary hydration

  • For most gym sessions, water is sufficient

Know Your Limits: Listen to Your Body

One of the most important hydration tips is recognizing when to stop pushing.

Signs You’re Reaching Your Limits

Dehydration warning signs:

  • Excessive thirst

  • Dry mouth

  • Headache

  • Dizziness or lightheadedness

  • Reduced performance

  • Muscles feeling tight or crampy

  • Dark urine

  • Confusion or difficulty concentrating

When to stop and hydrate:

  • Immediately if you experience any of above symptoms

  • Drink water and rest

  • Don’t tough it out hoping symptoms pass

  • Dehydration gets worse quickly if not addressed

Severe dehydration (seek medical attention):

  • Extreme dizziness or fainting

  • Severe headache

  • Confusion

  • Rapid heartbeat

  • No sweating despite heat

  • Loss of consciousness

Overtraining and Dehydration

The dangerous combination:

  • Pushing beyond your limits while dehydrated = high risk

  • Intense exercise + inadequate hydration = heat exhaustion or heat stroke

  • Not worth the temporary ego boost

Progressive training approach:

  • Build intensity gradually

  • Increase duration progressively

  • Allow adequate recovery

  • Always maintain hydration

The Role of Thirst

Myth: “Drink when thirsty”
Reality: By the time you feel thirsty, dehydration has already begun

Better approach:

  • Drink on a schedule, not by thirst

  • Drink before you’re thirsty

  • Monitor urine color instead of thirst

  • For intense workouts, follow timing guidelines above

Use the Right Clothing: Support Your Hydration Efforts

What you wear significantly impacts sweat rate and thermoregulation.

Ideal Gym Clothing

Material properties:

  • Breathable: Allows sweat evaporation (cotton is NOT ideal)

  • Moisture-wicking: Pulls sweat away from skin (synthetic blends best)

  • Lightweight: Minimal heat trapping

  • Loose fit: Allows air circulation

Best fabrics:

  • Polyester blends: Excellent moisture-wicking

  • Nylon: Durable and quick-drying

  • Spandex/lycra blends: Stretches and wicks moisture

  • Technical fabrics: Designed for performance sports

Avoid:

  • Cotton: Absorbs sweat but doesn’t dry; stays wet against skin

  • Heavy fabrics: Trap heat

  • Tight clothing: Restricts air circulation

  • Multiple layers when unnecessary: Excessive heat trapping

Temperature-Appropriate Clothing

Hot gym or summer training:

  • Minimal clothing (tank top, shorts)

  • Lightweight, light-colored fabrics

  • Maximum air exposure

Cool gym or winter training:

  • Layered approach (can remove layers)

  • Outer layer moisture-wicking

  • Avoid cotton (even cold-weather cotton stays wet)

Proper footwear:

  • Well-fitting athletic shoes

  • Good arch support

  • Breathable materials

Why Clothing Matters for Hydration

  • Better air circulation = more efficient sweat evaporation = cooler body = can exercise longer

  • Non-moisture-wicking clothing = sweat stays on skin = inefficient cooling = overheating

  • Appropriate clothing = can maintain core temperature = can maintain hydration status

Time Your Exercises: Avoid Peak Heat Hours

Timing your workouts strategically reduces dehydration risk.

Temperature Throughout the Day

Early morning (5–8 AM):

  • Coolest temperatures

  • Lowest heat stress

  • Optimal for intense workouts

  • You’ve had overnight to rehydrate

Mid-morning to early afternoon (10 AM–2 PM):

  • Increasingly hot

  • Peak UV intensity

  • Highest dehydration risk

  • Worst time for intense exercise outdoors

Mid-afternoon (2–4 PM):

  • Often peak temperature

  • Extreme heat stress

  • Significantly increased dehydration risk

Late afternoon/early evening (4–6 PM):

  • Starting to cool slightly

  • Still warm

  • Reasonable option for workouts

Evening (6 PM–dark):

  • Cooling temperatures

  • Good for outdoor workouts

  • Reduces heat stress

Night (after dark):

  • Coolest temperatures

  • Lowest heat stress

  • Ideal if available (gym or outdoor lighting)

Strategic Timing by Workout Type

Intense outdoor workouts:

  • Early morning (5–8 AM) is optimal

  • Evening (after 6 PM) is secondary choice

  • Avoid 10 AM–4 PM if possible

Moderate gym workouts:

  • Any time works (climate-controlled environment)

  • Morning may be slightly better (well-rested)

Light cardio or flexibility:

  • Timing less critical

  • Any time that fits your schedule

Seasonal Considerations

Summer:

  • Shift workouts earlier or later

  • Reduce intensity during hot hours

  • Increase hydration significantly

Winter:

  • Opposite problem (less sweating, less dehydration)

  • Still important to hydrate

  • Cold can mask hydration needs

Spring/Fall:

  • Moderate adjustment needed

  • Still avoid peak heat hours

Sanitary Practices During Workouts

Dehydration and illness often go hand-in-hand. Gym environments are breeding grounds for bacteria and viruses.

Preventing Illness at the Gym

Hand hygiene:

  • Before workout: Wash hands with soap and water

  • During workout: Use hand sanitizer frequently (especially after touching equipment or face)

  • After workout: Wash hands thoroughly

  • Key times: Before eating/drinking, after touching shared equipment

Equipment sanitation:

  • Wipe down equipment before and after use

  • Bring your own towel to place on equipment

  • Use disposable gloves if you prefer

  • Avoid touching face while working out

Personal hygiene:

  • Shower after workouts

  • Change out of sweaty clothes immediately

  • Wash gym clothes regularly (after each use)

  • Keep gym bag clean

  • Trim nails (prevents spreading germs)

Respiratory hygiene:

  • Wear mask if you’re sick (don’t go to gym sick)

  • If maskless and sick, stay home

  • Cover cough/sneeze with elbow

  • Avoid touching face while working out

Social distancing:

  • Maintain distance from others when possible

  • Use less-crowded times if available

  • Avoid very crowded gym periods

Why Illness Impacts Hydration

When you get sick:

  • Workouts are compromised or impossible (loss of training days)

  • Recovery time needed (detracts from fitness gains)

  • Fever increases fluid needs (worsening dehydration)

  • Body diverts resources to immune function (impacts performance)

Prevention is easier than recovery from illness.

Special Hydration Considerations

Different situations require different hydration strategies.

Long Workouts (90+ Minutes)

Hydration strategy:

  • Consume 7–10 oz every 10–15 minutes

  • Include carbs and electrolytes (sports drink or fuel)

  • Total fluid: May exceed 100 oz

  • Plan bathroom breaks accordingly

Why it matters:

  • Glycogen depletion becomes factor

  • Heat accumulation is significant

  • Electrolyte losses are substantial

HIIT and High-Intensity Training

Hydration challenges:

  • Intense sweating

  • Less time between sets to drink

  • Risk of overheating

Strategy:

  • Hydrate heavily pre-workout

  • Take hydration breaks between sets

  • Use electrolyte drink

  • Keep core temperature managed

Hot Environments (Summer, Hot Gym)

Increased challenges:

  • Environmental heat + exercise heat = extreme stress

  • Sweat rate may double

  • Dehydration risk significantly increased

Mitigation:

  • Double your normal hydration

  • Consider electrolyte replacement

  • Time workouts for cooler hours

  • Reduce intensity if necessary

  • Watch carefully for dehydration signs

Cold Environments (Winter, Cold Gym)

Unique challenges:

  • May not feel sweating as much

  • Dehydration can be missed

  • More visible when exhaling (feels like breathing is affected)

Strategy:

  • Drink even though you don’t feel as hot

  • Monitor urine color

  • Don’t underestimate fluid needs

  • Wear moisture-wicking layers

Altitude Training

Increased challenges:

  • Less oxygen available

  • Breathing rate increases

  • Respiratory water loss increases

  • Altitude diuresis (increased urination)

Strategy:

  • Increase hydration 1–2 weeks before going to altitude

  • Drink more at altitude than sea level

  • Monitor hydration status carefully

Monitoring Your Hydration Status

Beyond thirst, there are several ways to track hydration.

Urine Color Test

Ideal hydration (pale yellow):

  • Indicates adequate hydration

  • Goal throughout day and workouts

Slightly dehydrated (dark yellow):

  • Increase water intake

  • Usually not immediately dangerous

  • Can progress to concerning levels quickly

Very dehydrated (dark amber):

  • Significant dehydration

  • Increase water immediately

  • Stop intense exercise

Clear:

  • May indicate overhydration

  • Generally okay, but not necessary

Track: Check urine color 2–3 times daily

Body Weight Measurement

Weighing before and after workout:

  • Weight loss = fluid loss (primarily)

  • Aim to lose less than 2% of body weight

  • More than 2% loss = significant dehydration

Example:

  • 150 lb person should lose no more than 3 lbs (2%)

  • If loses 4 lbs, that’s concerning dehydration

Remember:

  • Some weight loss is normal and expected

  • Exactly replacing all lost weight isn’t always necessary

  • Progressive dehydration over multiple days is the concern

Performance Metrics

Declining performance indicates dehydration:

  • Strength down (can’t lift usual weights)

  • Endurance down (less reps/distance than normal)

  • Feeling fatigued earlier

  • Mental focus reduced

If experiencing performance decline:

  • Increase hydration

  • Check sleep and recovery

  • Reduce training volume temporarily

Sweat Rate Calculation

As mentioned earlier, calculate your individual sweat rate:

  • Know how much you sweat per hour

  • Allows accurate hydration planning

  • Different for different activities

  • Update seasonally (warmer months = higher sweat rate)

Frequently Asked Questions About Hydration for Gym Goers

Q1: Is it possible to drink too much water?

A: Yes, though it’s rare in gym settings.

Overhydration (hyponatremia):

  • Occurs from drinking excessive water with insufficient electrolytes

  • Dilutes sodium in bloodstream

  • Symptoms: nausea, headache, confusion, seizures (severe)

  • Rare in gym context (usually endurance athletes in extreme situations)

Prevention:

  • Drink according to guidelines (not excessive amounts)

  • Include electrolytes when drinking lots

  • Stop drinking when thirsty stops

General rule: If you’re thirsty, you need more water. If you’re not thirsty and feel sloshy, you might have enough.

Q2: Can I drink too much sports drink?

A: Yes, this is more common than water overhydration.

Problems with excess sports drinks:

  • High sugar intake (causes blood sugar spikes and crashes)

  • Excessive sodium (affects blood pressure long-term)

  • Dental problems (acidic environment damages teeth)

  • Excessive calories (leads to weight gain)

Recommendation:

  • Use sports drinks only for workouts exceeding 60 minutes

  • Otherwise, water is sufficient

  • Limit to 1–2 sports drinks per day maximum

Q3: What’s the best time to weigh myself for hydration assessment?

A: Consistency matters most.

Best practice:

  • Weigh yourself at same time each day (morning best)

  • After bathroom, before eating or drinking

  • Naked or in consistent clothing

  • Same scale each time

For workout assessment:

  • Weigh before workout (after bathroom, minimal clothes)

  • Weigh immediately after workout (toweled off)

  • Weight loss = approximate fluid loss

Q4: Should I hydrate differently based on my fitness level?

A: Somewhat, but basic principles are similar.

Beginners:

  • May sweat less initially (lower intensity)

  • Still need adequate hydration

  • Follow standard guidelines

Experienced athletes:

  • More efficient sweating (better thermoregulation)

  • May have higher sweat rates (higher training intensity)

  • May have better awareness of hydration needs

Advanced:

  • Calculate personal sweat rate

  • Optimize hydration timing

  • Fine-tune electrolyte intake

Key point: Everyone needs proper hydration regardless of fitness level.

Q5: Does caffeine impact hydration?

A: Somewhat, but not as much as once thought.

Caffeine’s effect:

  • Mild diuretic effect (increases urination slightly)

  • Dehydration risk minimal if adequate water intake maintained

  • Safe amount: up to 400 mg daily

Practical consideration:

  • Pre-workout caffeine is fine (within 400 mg limit)

  • Coffee/tea can count toward daily fluid intake

  • Don’t use caffeine as excuse for not drinking water

  • For intense exercise: avoid excessive caffeine pre-workout

Q6: How do I hydrate if I don’t like plain water?

A: Many options available.

Flavored water options:

  • Add lemon, lime, or cucumber slices

  • Add berries

  • Add small amount of juice (dilutes for lower sugar)

Tea options:

  • Green tea (hydrating, antioxidants, minimal caffeine)

  • Herbal tea (hydrating, no caffeine)

  • Can be cold or hot

Coconut water:

  • Natural electrolytes

  • Good for post-workout

  • Higher calorie than plain water

Milk (after workout):

  • Hydrating + protein + carbs

  • Great recovery drink

Avoid:

  • Sodas (too much sugar)

  • Energy drinks (excessive caffeine)

  • Alcohol (dehydrating)

Q7: Should I hydrate differently for strength training vs. cardio?

A: Slightly different approaches, but hydration is essential for both.

Strength training:

  • Shorter rest periods = less time to drink

  • Take sips between sets

  • Total fluid needs slightly less than cardio

  • Can use smaller bottle

Cardio:

  • Continuous sweating

  • Drink more frequently

  • Larger bottle helpful

  • Total fluid needs higher

HIIT:

  • Somewhere between strength and cardio

  • Drink during recovery intervals

  • Plan hydration strategically

Q8: What’s the difference between electrolyte drinks and water for hydration?

A: Both hydrate, but electrolytes serve additional purposes.

Water:

  • Essential for hydration

  • Only input needed for workouts under 60 minutes

  • Insufficient alone for long workouts

Electrolytes (sodium, potassium, magnesium):

  • Help body retain water

  • Support muscle function

  • Prevent cramping

  • Help with blood osmolarity balance

  • Essential for workouts exceeding 60–90 minutes

When each is needed:

  • Under 60 min: Water sufficient

  • 60–90 min: Water primarily; electrolytes helpful

  • 90+ min: Electrolytes essential

Q9: Can dehydration cause muscle cramps?

A: Yes, dehydration is a primary cramp cause.

Why dehydration causes cramps:

  • Electrolyte imbalances (especially sodium and potassium)

  • Reduced blood volume affecting muscle oxygen

  • Nervous system irritability

Prevention:

  • Adequate hydration throughout workout

  • Electrolyte replacement for long workouts

  • Proper stretching

  • Gradual warm-up

During cramps:

  • Stop exercising

  • Drink water with electrolytes

  • Gently stretch cramping muscle

  • May take 24–48 hours to fully resolve

Q10: Should I hydrate before bed after evening workouts?

A: Depends on your situation.

Consider:

  • How much you sweated

  • How much you already drank

  • Urine color

  • Your sleep quality concerns

General approach:

  • Drink water post-workout (within 2 hours)

  • By bedtime (several hours later), normal hydration adequate

  • Don’t force excessive water right before bed (affects sleep with bathroom trips)

  • Rehydrate properly the day after workout

Putting It All Together: Your Hydration Strategy

Pre-Workout

  • Drink 16–20 oz water 2–3 hours before

  • Drink 8–10 oz water 20–30 minutes before

  • Check urine color (should be pale yellow)

During Workout

  • Drink 7–10 oz every 10–20 minutes

  • Sip, don’t chug

  • For intense/long workouts: use sports drink with carbs and electrolytes

  • Hydration breaks every 15–20 minutes

Post-Workout

  • Drink 16–24 oz for every pound lost

  • Consume within 30 minutes: hydrating beverage with carbs and protein

  • Continue drinking 2–4 hours post-workout

  • Monitor urine color (return to pale yellow)

Throughout Day

  • Baseline: half body weight in ounces of water daily

  • Spread throughout day

  • Monitor urine color

  • Increase on training days

Environmental Adjustments

  • Hot weather: increase all amounts

  • Cold weather: don’t underestimate (still need full hydration)

  • High altitude: significantly increase

  • High humidity: increase (less evaporative cooling)

Final Thoughts: Hydration as Non-Negotiable Foundation

For any serious gym goer, proper hydration is foundational to performance, recovery, and health. It’s not optional or negotiable—it’s essential.

The good news: implementing these strategies is straightforward.

Start today:

  1. Invest in a quality water bottle

  2. Calculate your personal sweat rate

  3. Establish pre-, during, and post-workout hydration routine

  4. Time your workouts for cooler hours when possible

  5. Wear appropriate moisture-wicking clothing

  6. Make hydration automatic (not something you think about)

Expected results:

  • Immediately: Better performance during workouts

  • 1 week: Better recovery, fewer muscle cramps

  • Ongoing: Sustained performance, faster adaptation, fewer workout-related health issues

Your performance, recovery, and health depend on it. Make hydration your non-negotiable priority.

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