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  • 11 Important Signs That We Don’t Drink Enough Water

    There’s not much in this world more refreshing than a tall, ice-cold glass of water. I don’t think there’s anyone alive that can deny that sometimes, a simple glass of water can be more satisfying than a cup of coffee or a can of soda. Despite this, too many of us don’t drink enough water on a daily basis. By depriving ourselves of the world’s most natural resource, we are continuously damaging our bodies. If you recognize any of the following signs in yourself, we recommend you go and drink a glass of H2O straight away.

    1. Your mouth is dry

    This seems pretty obvious, but the ramifications might not be so. Of course, any time you feel that sticky, nasty feeling in your mouth, you’d obviously reach for some sort of liquid. But sugary drinks are only a temporary solution to a larger problem. Drinking water lubricates the mucus membranes in your mouth and throat, which will continue to keep your mouth moist with saliva long after that first sip.

    2. Your skin is dry

    Your skin is your body’s largest organ, so of course it needs to stay hydrated. In fact, dry skin is one of the earliest signs of full-on dehydration, which can lead to much larger problems. A lack of water means a lack of sweat, which leads to a body’s inability to wash away excess dirt and oil accumulated throughout the day. If you want to stave off breakouts, your first recourse should be to drink more water.

    3. You’re overly thirsty

    We went over dry mouth already, but thirst goes beyond a desert-like tongue. Anyone who’s ever had a hangover can tell you that, upon waking up, your body just can’t get enough water. Alcohol dehydrates the entire body, and drinking water sends ’YES PLEASE!’ signals to the brain until your fluid levels get back to baseline. Listen to what your body is telling you; it knows what it’s talking about!

    4. Your eyes are dry

    By now it should be clear that drinking water affects more than just your mouth and throat. A lack of water intake leads to dry, bloodshot eyes (again, think of that last pounding hangover). Without water in the body, your tear ducts dry up. If you’re thinking ’So what if I can’t cry?’, realize that this could cause much more harm to your eyes, especially if you wear contacts on a daily basis.

    5. You experience joint pain

    Our cartilage and spinal discs are made up of about 80% water. This is an absolute necessity to keep our bones from grinding against each other with every step we take. By keeping your body hydrated, you ensure that your joints can absorb the shock of sudden movements, such as running, jumping, or falling awkwardly.

    6. Your muscle mass decreases

    Your muscles, also, are comprised mostly of water. Obviously, less water in the body means less muscle mass. Drinking water before, during, and after a workout not only keeps you hydrated and comfortable, it also brings water to the right places in your body, and decreases the chance of developing inflammation and soreness related to exercise and weightlifting.

    7. You stay sick longer

    Drinking water allows your body to continuously flush out toxins. Your organs work to filter our certain waste products like a machine, but if you don’t fuel the machine with water, it cannot work properly. What ends up happening in a dehydrated body is organs start to pull water from stored areas like your blood, which leads to a whole new set of problems.

    8. You feel fatigued and lethargic

    As we just mentioned, when a body is dehydrated it "borrows" water from your blood. A lack of properly hydrated blood leads to a lack of oxygen being brought throughout the body. Of course, a lack of oxygen leads to sleepiness and outright fatigue. A lack of stamina means you’ll start to experience that 2pm crash earlier and earlier in your day (and remember, coffee won’t help in the long run).

    9. You experience hunger pangs

    When you’re dehydrated, your body might start to think it needs some food. This happens throughout the day, and overnight when you wake up craving that midnight snack. However, eating food creates more work for your body, whereas drinking water purifies and your organs and supplies it with the fuel it needs to go through the other processes a body goes through.

    10. You experience digestive problems

    We spoke before about the mucus in our mouth and throat, and how keeping hydrated allows the membrane to function correctly. This also applies to the entire digestive system. Without proper hydration, the amount and strength of mucus in the stomach lessens, allowing stomach acid to do some major damage to your insides. This leads to what we commonly refer to as heartburn and indigestion.

    11. You experience premature ageing

    The amount of water our bodies retain naturally decreases as we age. Obviously, what this means is that, as we get older, we should consciously increase our water intake. While premature ageing is more evident on the outside, the damage it does to our insides will ultimately be felt over time. To decrease the risk of running your body raw, it’s important to continue to drink water throughout your lifetime.

    Source: brightside.me

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  • Top 5 Countries With The Fastest Internet In The World -2017

    List of top 5 countries with the quickest internet

    In this technological era, where internet has become the most preferred medium of our everyday communication, have you ever wondered which countries provide the most quickest internet experience?

    There are two important metrics in bandwidth allocation (measured in Megabits per second or Mbps): download and upload speed, denoting the speed of inbound and outbound data respectively. Here is a list of the top five countries that has the fastest internet connection speed in the world 2017.

    1. Hong Kong

    Hong Kong tops the list with peak internet speed of broadband connection in this country showing an average of 54.1 Mbps across services. It only takes 83 seconds to download one high definition (HD) movie.

    2. South Korea

    After Hong Kong, South Korea recorded the second-fastest average internet speed of 48.8 Mbps. Also, one HD quality movie can be downloaded in just 92 seconds.

    3. Japan

    Japan came in third with a peak download speed of 42.2 Mbps, and can download one HD movie in 106 seconds.

    4. Latvia

    At fourth position is Latvia, wherein the average speed of connection in this country is 37.5 Mbps. It takes only two minutes to download one HD movie.

    5. Romania

    With best facility of internet, Romania comes in at fifth place with an average internet speed of 37.4 Mbps and a download speed of two minutes to copy one HD movie.

    Source: techworm.net

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  • 21 Time Management Tips to increase Productivity

    I compiled this list of 21 tips to hopefully nudge you in the right direction.

    Remember: There are innumerable hacks and tricks to manage your time effectively. These are some tips that I find helpful, but everyone is different.

    Let this list be a catalyst to get you thinking regularly about how to refine your own practices.

    1. Complete most important tasks first.

    This is the golden rule of time management. Each day, identify the two or three tasks that are the most crucial to complete, and do those first.

    Once you’re done, the day has already been a success. You can move on to other things, or you can let them wait until tomorrow. You’ve finished the essential.

    2. Learn to say “no”.

    Making a lot of time commitments can teach us how to juggle various engagements and manage our time. This can be a great thing.

    However, you can easily take it too far. At some point, you need to learn to decline opportunities. Your objective should be to take on only those commitments that you know you have time for and that you truly care about.

    3. Sleep at least 7-8 hours.

    Some people think sacrificing sleep is a good way to hack productivity and wring a couple extra hours out of the day. This is not the case.

    Most people need 7-8 hours of sleep for their bodies and minds to function optimally. You know if you’re getting enough. Listen to your body, and don’t underestimate the value of sleep.

    4. Devote your entire focus to the task at hand.

    Close out all other browser windows. Put your phone away, out of sight and on silent. Find a quiet place to work, or listen to some music if that helps you (I enjoy listening to classical or ambient music while writing sometimes).

    Concentrate on this one task. Nothing else should exist. Immerse yourself in it.

    5. Get an early start.

    Nearly all of us are plagued by the impulse to procrastinate. It seems so easy, and you always manage to get it done eventually, so why not?

    Take it from a recovering chronic procrastinator — it’s so much nicer and less stressful to get an earlier start on something. It isn’t that difficult either, if you just decide firmly to do it.

    6. Don’t allow unimportant details to drag you down.

    We often allow projects to take much, much longer than they could by getting too hung up on small details. I’m guilty of this. I’ve always been a perfectionist.

    What I’ve found, though, is that it is possible to push past the desire to constantly examine what I’ve done so far. I’m much better off pressing onward, getting the bulk completed, and revising things afterward.

    7. Turn key tasks into habits.

    Writing is a regular task for me. I have to write all the time — for school, work, my student organization, my blog, etc. I probably write 5,000 – 7,000 words per week.

    The amount of writing I do may seem like a lot to most people, but it’s very manageable for me, because it’s habitual. I’ve made it a point to write something every day for a long time.

    I rarely break this routine. Because of this, my mind is in the habit of doing the work of writing. It has become quite natural and enjoyable. Could you do something similar?

    8. Be conscientious of amount of TV/Internet/gaming time.

    Time spent browsing Twitter or gaming or watching TV and movies can be one of the biggest drains on productivity.

    I suggest becoming more aware of how much time you spend on these activities. Simply by noticing how they’re sucking up your time you’ll begin to do them less.

    9. Delineate a time limit in which to complete task.

    Instead of just sitting down to work on a project and thinking, “I’m going to be here until this is done,” try thinking, “I’m going to work on this for three hours”.

    The time constraint will push you to focus and be more efficient, even if you end up having to go back and add a bit more later.

    10. Leave a buffer-time between tasks.

    When we rush from task to task, it’s difficult to appreciate what we’re doing and to stay focused and motivated.

    Allowing ourselves down-time between tasks can be a breath of fresh air for our brains. While taking a break, go for a short walk, meditate, or perform some other mind-clearing exercise.

    11. Don’t think of the totality of your to-do list.

    One of the fastest ways to overwhelm yourself is to think about your massive to-do list. Realize that no amount of thought will make it any shorter.

    At this point in time, all you can do is focus on the one task before you. This one, single, solitary task. One step at a time. Breathe.

    12. Exercise and eat healthily.

    Numerous studies have linked a healthy lifestyle with work productivity. Similar to getting enough sleep, exercising and eating healthily boost energy levels, clear your mind, and allow you to focus more easily.

    13. Do less.

    This is a tactic recommended by one of my favorite bloggers, Leo Babauta. Basically, do less is another way of saying do the things that really matter.

    Slow down, notice what needs to be done, and concentrate on those things. Do less things that create more value, rather than more things that are mostly empty.

    14. Utilize weekends, just a little bit.

    One of my favorite memes depicts a gentleman casting his work aside, declaring, “It’s Friday! F#%$88u this shit.” The following image reads “Monday”, and the man is stooping to pick up the papers he’d tossed to the ground.

    This is comical, but I’ve found that it’s amazing how doing just a little bit on weekends can really lessen the workload during the week. Aim for 2-4 hours per day. You’ll still leave yourself plenty of free time for activities.

    15. Create organizing systems.

    Being organized saves tons of time, and you don’t have to be the most ultra-organized person in the world either. Systems aren’t complicated to implement.

    Create a filing system for documents. Make sure all items have a place to be stored in your dwelling. Unsubscribe from e-mail lists if you don’t want to receive their content. Streamline, streamline, streamline.

    16. Do something during waiting time.

    We tend to have a lot of down-time where we don’t try to do much. Waiting rooms, lines at the store, time on the subway, on the elliptical at the gym, etc.

    Find things to do during this time. I tend to have a lot of reading for classes, so I bring some of it almost everywhere I go and read during waiting time.

    17. Lock yourself in.

    No distractions, no excuses. Sometimes, the only way I’m going to get something done is if I’m under lock and key, alone in a room. If you’re like me, realize it, and act accordingly.

    18. Commit to your plan to do something.

    I kind of mentioned this already, but it’s worth repeating. Don’t flake on your own plan to do something!

    Be resolute. Be committed. Be professional about it, and follow through. A firm will to accomplish what you decide to accomplish will take you anywhere.

    19. Batch related tasks together.

    Let’s say that over a given weekend you need to do two programming assignments, write three essays, and make two videos. Rather than approaching this work in whatever order you feel, group the like tasks and do them consecutively.

    Different tasks demand different types of thinking, so it makes sense to allow your mind to continue to flow with its current zone rather than switching unnecessarily to something that’s going to require you to re-orient.

    20. Find time for stillness.

    In our go, go, go world, too many people don’t find time to just be still. Yet, it’s extraordinary what a stillness practice can do. Action and inaction should both play key roles in our lives.

    Discovering time in your life for silence and non-motion reduces anxiety and shows you that there is no need to constantly rush. It also makes it easier to find your work pleasurable.

    21. Eliminate the non-essential.

    I know this one has been mentioned in one capacity or another already, but it’s one of the most useful tips you can take away from this post.

    Our lives are full of excess. When we can identify that excess and remove it, we become more and more in touch with what is significant and what deserves our time.

    Source: creativitypost.com

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  • 9 Things to Do every Morning to Make Your Whole Day More Productive

    Some mornings everything goes right. You wake up before your alarm goes off. Your morning jog feels like playtime. The coffee tastes better. And there is no traffic on your way into the office. And when you sit down to get to work, you feel like you could conquer the world.

    Other days are not like that all.

    And while you can’t prevent every unfortunate a.m. situation that might come your way, experts say there are a few things you can do to encourage your mornings in that direction so you can make the most out of the rest of your day, too.

     

    But if you start the morning off on the wrong foot, you’re already behind, she says. And that means you’ll need to use the energy you do have to get to a better emotional state, she explains. (Think back to how you calmed yourself down the last time you got caught in a traffic nightmare or public transport breakdown.)

    “Energy equals willpower — and you only have so much at a given time,” she says. So the more of it you use to recover from a train delay or an alarm-didn’t-go-off morning, the less you have later for concentrating on a big project at work, family drama or whatever your day throws your way.

    There are also physiological reasons you’re doing your body (and the rest of your day) a favor when your morning right. The body’s natural body clock — your circadian rhythm — runs on a roughly 24-hour cycle with the help of cues from your environment (like lightness and darkness and exercise) to help regulate sleep, energy levels, metabolism and other bodily functions. And the choices you make to start your day, from logging that early-bird workout to sleeping in for too long, either help or hurt keep that clock running on time, Namni Goel, PhD, a research associate professor in psychiatry in University of Pennsylvania’s School of Medicine says.

    “The morning is a critical time that can set the tone for the entire day” — and your short- and long-term health, says Goel — a biological psychologist and behavioral neuroscientist who specializes in sleep, circadian rhythms and their effect on human physiology.

    Here’s what Goodwin and Goel say are some of the best things you can do to start your day right.

    1. PLAN AHEAD!

    One of the most productive things you can do to start your day on the right foot should actually happen before you go to sleep the previous day, Goodwin says — make a plan. It doesn’t need to be a minute-by-minute itinerary, but it should map out the major tasks or things you want to accomplish the next day — and how you want to spend the first few hours of the day.

    Lay out the clothes you’ll wear and make sure you have ingredients ready to make a healthy breakfast. It helps to plan the small things that might slow you down, she adds. The idea is to avoid “decision fatigue,” she says. “Habits that get you out the door in the morning without having to stress over decisions enables you to have more willpower to make [other] decisions during the day about important things.”

    2. RESIST THE SNOOZE

    Giving yourself a few extra minutes of slumber may seem like listening to your body, but in the long run you’re probably doing more harm than good. That’s because those 10 extra minutes of shuteye tend to be low-quality, light sleep since it’s not long enough for your body to make it through another sleep cycle (which tends to take around 90 minutes).

    And turning in at night and waking up in the morning at the same time everyday is one of the big ways you help keep your circadian rhythm running smoothly, Goel explains. Since our circadian rhythms play such a big role in regulating energy levels and metabolism, keeping your sleep schedule regulated is one of the most key things you can do to feel energized and ready to wake up morning after morning, she says.

    3. DRINK WATER

    Add lemon, ice or cucumber — or just drink it straight up. We get dehydrated overnight (especially if nature calls and you’re using the bathroom in the pre-dawn hours), Goel says. A glass or two of H2O first thing helps replenish your body’s hydration stores. It also starts your metabolism on the right foot (since the body relies on water to keep all your digestive processes running smoothly).

    4. MEDITATE

    “Quieting the brain is a time-honored way to be more creative, more contemplative and more in touch with oneself,” Goodwin says. Some people might not necessarily feel an energy boost from meditating, but because it helps us to think more effectively and efficiently, it should make for a much more productive day.

    Having trouble tuning worries out and turning your brain off? Try journaling or coloring, Goodwin suggests. Both activities have the same effect as meditation, she says — to calm you down, slow down and focus your thinking and let inspire you to think more creatively.

    5. EXERCISE

    Muster the energy to start sweating first thing and it will reward you. Exercise releases endorphins — chemicals produced in the brain that help minimize pain and discomfort and increase wellbeing (essentially the body’s own painkillers). Read: that early jog or spin class is giving your brain a natural high and an energy boost.

    Plus, endorphins can reduce stress hormones, too — helping you start your day unfettered and in control.

    6. GET OUTSIDE IN THE SUN

    Want to make that early workout work even harder for you? Do it outside in the sun. Getting sunlight first thing in the morning tells your body clock it’s time to start the day, Goel explains.

    There’s an entire field of research (chronobiology) that shows light is what triggers the body to stop producing melatonin, the hormone that tells the body to sleep, and be more alert. (And conversely, experts know that not being exposed to enough natural light throughout the day can trigger mood problems like depression and low energy.)

    Studies show that using specifically timed bright light therapy (with an artificial bright light) can yield some of the same benefits for your body clock as the sun does, if getting natural light is not an option — particularly for people with mood disorders, circadian rhythm disorders or jet lag. Though it’s worth noting that not all artificial light has the same effect, so ask a doctor to find a safe and effective treatment before you try it.

    7. MAKE COFFEE (AT HOME)

    If a cup of java — or tea — starts your morning on the right foot, have your caffeine in the morning, Goel says. There’s a lot of data to show it really does help most people feel more alert and less groggy, she says. And while a coffee habit can get a bad rap, there’s also a lot of research that shows drinking it (in moderation!) actually has some health benefits, too.

    Plus if you brew it at home you’re saving yourself some green, too. Spending even just a couple of dollars five days a week on coffee can set you back more than $500 over the course of a year (or as much as $1,300 for a daily five-dollar latte).

    8. EAT BREAKFAST

    Food is where your body gets energy — so it makes sense that starting your day with food is one of the most energizing things you can do. Our metabolism works better earlier in the day, Goel explains. That means that the body is better able to turn the calories you eat into energy that you can use in the morning, she says. (Recent research from her team backs this up, showing that eating bigger meals later in the day was linked to more weight gain and higher cholesterol — and actually harmed the way the body breaks down fat.)

    And even though there’s some discrepancy in the data, most experts agree skipping your first meal can make you more likely to overeat later in the day, Goel adds.

    9. SPEND TIME WITH YOUR FAMILY AND FRIENDS

    Set up a run date with a friend. Take the time to eat breakfast with your family. Call someone who makes you smile while you’re getting ready or walking to the office. Being with people you like and love can serve up a big boost to our mood and energy levels, Goodwin says. (Just keep in mind that stressful interactions with family and friends do the opposite — and can curtail productivity and your mood quickly, Goodwin adds.)

    Source: nbcnews

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