The Key to Proper Hydration

Keeping your body hydrated by taking in enough fluids is an important part of good health. But even if you don't drink the recommended eight glasses of water each day, you might not have to worry. Counting the food and beverages people consume each day, the Institute of Medicine (IOM) says Americans are usually getting enough water without purposely drinking more.

Caffeinated beverages can actually be counted. IOM's Food and Nutrition Board says there is little evidence that caffeinated beverages flush water and its benefits from the body. They do contribute to hydration, but are often full of sugar and phosphates, which can weaken bones and teeth. The real hydration problem is too much sodium. The average man takes in two to three times the daily recommended sodium intake and women get twice as much as they need. The second problem is a lack of potassium, an essential nutrient found in spinach, potatoes, cantaloupe, bananas, almonds and mushrooms. IOM recommends that adults get at least 4.7 grams of potassium daily, but the average man only gets around 3.1 grams. Women get around 2.3 grams.

Doctors writing in HealthNews say getting too much salt and too little potassium also increases the risk of high blood pressure. Balancing these two nutrients is the key. Before exercising or when you are outdoors in hot weather, drink extra water to make up for what you lose through sweating. By limiting salt, getting enough potassium, and drinking more on hot days, you’ll keep your body properly hydrated.

The Art of Mastering Self-Discipline

How different your life could be if you had more self-discipline? Unfortunately for most of us, we are disciplined only in certain parts of our lives and only during certain times. Motivational coach Michael Janke says, "self-discipline is the ability to regulate your conduct by principle, persistence, and sound judgment rather than desire or social acceptance."

Being able to say ‘no’ is a big part of it. By saying no to yourself, you learn how to effectively manage your desires and impulses. But in this age of immediate gratification, it isn't easy. However, one thing is certain: It is a guarantee for a solid sense of self-worth. Developing self-discipline takes a certain amount of effort. Taking the following steps will lead you in the right direction:

• Determine which areas of your life you want to change. Make a list of things that stand in the way and the reasons why you have not been successful in the past.

• Make a second list showing all of the reasons you want the change.

• Consider how your life would be different if you created an attitude that supported the plan.

If you begin the search feeling that it is a self-denial program, it will be much more difficult. Psychotherapist Carol Juergensen Sheets says it is essential to create enthusiasm for the positive things that will come if you practice more discipline.