WATER INTAKE DURING SUMMER

With the fluctuating heat in Karachi, it is crucial to maintain a sufficient water intake for maximum productivity. Water is scientifically defined as beverages, food (mainly fruits and vegetables) and drinking water. The importance of water intake is specified in various nutrition-based books such as Human Nutrition by Myoung Jin Kim et al. They have studied that “water balance is maintained when the input equals the output”. Water losses are considered to be extremely high for those individuals who are involved in outdoor activities such as rickshaw drivers, fruit and vegetable vendors, road sweepers and garbage pickers. It is recommended that water intake for adult males should be 3.7 liters per day and for adult women it is up to 2.7 liters per day. 

Nutrition’s guide titled Dietary Reference Intakes: The Essential Guide to Nutrient Requirement suggests that physical activity and heat strain can substantially increase water loss through sweating. As a result it causes dehydration which can impair mental functions and motor control, enhanced fever response, reduced exercise and heat tolerance and reduced blood pressure regulation. With so many consequences due to the lack of drinking water consumption, productivity in Karachi is most likely going to take a downfall. 

In terms of fruits and vegetables as a good water source, an article at Fashion Spot website called Give Your Fridge Healthy Makeover During Summer states a handful of them. They are as follows: Asparagus, Greens (Kale, Spinach, Collard, Arugala, Chard), Cauliflower, Rhubarb, Nectarines, Fava Beans, Grapefruits, Fiddleheads, Apricots, Bananas, Morels, Strawberries and Raspberries. 

In season eating maintains a healthy diet, a balance in water intake and increases physical and mental productivity.

Manage Stress Wisely

Everyday living that same routine life frazzles us and leaves us distressed. Anyone can become a prey of stress at any time in life. As much as stress exhausts us most of the times, if dealt wisely it can be a trigger for productivity in us as well. Stress is natural and one should confront it without any fear, because it can make one susceptible to illness and would negatively influence person’s productivity level as well. 

When a person is distressed his body releases some specific hormones, such as adrenaline and cortisol, which simultaneously escalate his heart rate and blood pressure. These hormones put a lot of stress on a person’s muscles and his immune and digestive system also gets disturbed. 

Stress management can only be done appropriately if a person figures out about its causative factors in his life. Sometimes, the sources of stress are not clear and it gets very difficult for people to find out the core reason behind their negative thoughts. If one is stressed out because he is unable to meet up the deadlines at work, he must realize that maybe it is he who is at fault. He might be a habitual of procrastinating, which is creating trouble for him at work. Once the reason behind stress is found, it becomes much easier to manage it properly. 

Sometimes, there are people around us who keep generating negative vibes and constantly cause stress in the lives of other people. It is hard to break terms with such people as sometimes they are closed relatives, so it is better to cut down the amount of time you spend with them. 

It is better to be expressive, sometimes, instead of holding in your emotions for long. Being expressive can provide you ultimate relief. Keeping negative emotions in heart turns those feelings into resentment, which makes the situation worse. Just respectfully stand up for yourself and sort out whatever is bothering you.

Squandering of time also leads to stressful situations later. Always remember not to waste time as this is the only thing life is made of. Always look at the big picture and calmly focus on what lies ahead of you. Appreciate yourself for who you are and be grateful for all the blessings in your life. That way your mind would remain more positive, healthy and focused.