Although these benefits are enjoyed at any time of day and drinking water is a positive habit regardless of the time, Adrienna Jirik, a gastroenterologist at Cleveland Clinic , explains in an article from the institution the benefits for the body of having a glass of water as the first drink upon waking up.

Drinking water upon waking: why it is recommended

“People have a lot of gastrointestinal water loss, what we call insensible losses. So, in a typical eight-hour sleep, you would lose between 300 and 400 cc of water while sleeping. And that happens through your breathing, for example, your skin. You sweat quite a bit during the night,” the expert explains in depth.

She also says that a habit as simple as drinking water when getting up can help speed up metabolism, promote digestion and prevent urinary tract infections.

The most striking thing is that it does not necessarily have to be cold, room temperature, or hot water, because what matters is staying hydrated. For those who do not find the idea of drinking a glass of water on its own appealing, adding fruit could be an option.

Is it necessary to drink 8 glasses of water a day?

It depends. The Centers for Disease Control and Prevention (CDC) indicate that recommendations vary according to factors such as:

• Age
• Sex
• Physical activity
• Whether or not the person is pregnant

As a general conclusion, Mayo Clinic cites studies that recommend between 2.7 and 3.7 liters of total fluid per day. This includes beverages and the water that can be obtained from food.

It is important to consider that the body demands more water in warm climates, when exercising, when having a fever, and if there has been vomiting or diarrhea.

Which foods can help you stay better hydrated?

Harvard points out that approximately 20% of water intake comes from food and lists some of the options that represent a considerable contribution:

• Leafy green vegetables
• Cucumber
• Peppers
• Summer squash
• Celery
• Berries
• Melons

Expert tips to increase water intake

To meet this goal amid the hustle and bustle of the day, CDC recommends practices such as:

• Always carry a reusable water bottle
• Freeze water bottles to have cold drinks
• Replace sugary drinks with water
• Choose this drink when eating out

For their part, the National Institutes of Health (NIH) add to the list:

• Drink water whenever you feel thirsty, even before
• Stay hydrated with other low-calorie drinks, such as tea
• Drink water before, during and after exercising

Frequent headaches, dark urine, low physical performance and memory problems are some of the symptoms that can be taken as warning signs that you are not drinking enough water, according to Mayo Clinic.

This table with a variety of foods to combine - usually served before main meals - was the star of a historic milestone in Paris last July 8, which was recorded in the famous world ranking Guinness World Records.

The French food brand Michel et Augustin created in Paris the largest snack board in history with a weight that reached 1,103 pounds, that is, about 500.626 kg.

The largest snack board in history: a milestone recorded in the Guinness World Records

According to the information provided by the official ranking website, the products displayed belong to a specific line of the brand that has the AOP label.

The National Institute of Origin and Quality of France explains that the label (AOP) “refers to a product in which all stages of production are carried out according to the know-how recognized in the same geographical area, which gives it its characteristics.” This designation is valid throughout the European Union and under that category:

• The raw materials and products must come from the same territory
• Producers have to follow specific requirements, defined by professionals with processes approved by the EU.
• The products are subject to spot checks

The chefs worked for two days to have ready the seven different types of cured meats and seven cheeses, eleven varieties of vegetables and fruits, and five types of jams and chutneys that made up the snack board. Then, it took them 5 hours to weigh all the products before placing them on the table.

What foods were part of this board

According to what was reported, among the types of meat were Coppa, Chorizo, serrano ham, Bayonne ham, Saucisson sec and Rosette, while the cheeses were Beaufort, Sainte-Maure-de-Touraine, Roquefort, Cantal, Parmigiano Reggiano, Ossau-Iraty and Comté.

There were jams in varieties such as fig, strawberry and cherry, and onion chutney along with cherry tomatoes, pepper, pickles, carrots and other fruits and vegetables.

Thus, there were 25 employees of the brand in total in charge of putting together this snack board, which was then shared with Parisians so they could taste and witness this record-breaking moment.

Unlike others on the market, this product goes through a process intended to remove the whey, which results in a thicker and creamier texture compared with other yogurts available on the shelves.

The appeal behind this alternative is explained not only by its taste —slightly acidic— but also by the amount of protein it can provide, as well as calcium and beneficial probiotics.

Greek yogurt: the dairy product that 20 years ago nobody knew and now is one of Americans’ favorites

A publication by Harvard Health published in July of this year explains that Greek yogurt, which 20 years ago went completely unnoticed, today leads dairy sales in the United States.

According to data shared by the United States Department of Agriculture (USDA), in the last decade this dairy product’s market share grew from 2% to approximately 45%, showing in numbers the product’s growing popularity.

What are the benefits of Greek yogurt

Harvard explains that the protein content of this dairy product does not go unnoticed, offering approximately twice as much protein as regular yogurt. It is also a source of calcium, phosphorus, magnesium, vitamins A and B12 and, in some cases, vitamin D.

In addition, it is a food rich in probiotics -healthy bacteria for the gut-, which benefits digestive health and the immune system.

Medical News Today, for its part, explains that consuming Greek yogurt can benefit metabolism, because a high intake of protein in the diet contributes to calorie burning.

Recommendations when consuming Greek yogurt: expert advice

Frances Parpor, a dietitian from the Brigham and Women’s Cardiac Rehabilitation Program affiliated with Harvard advises:

• Check serving sizes when comparing options
• Choose plain Greek yogurt whenever possible
• If choosing fruit, look for alternatives that include it separately
• Avoid artificial sweeteners, as well as granola mixes
• Be cautious with saturated fats

The downside of Greek yogurt

The USDA explains that the production process for Greek yogurt not only leaves a creamy result, but also a problematic residue known as acid whey (AW).

“It is estimated that more than 3 million tons of AW are generated each year in the United States alone,” the agency notes.

The main challenge is that, because of its acidic, salty taste and low nutritional appeal, it does not allow the food industry to include it in other production streams, so along with growing demand there is also a need to find a solution to a problem that is capable of growing at the same rate.

“When your body is too hot at night, you do not sleep well. You sweat, toss and turn more and feel less comfortable”, says Brian Chen, MD, a sleep specialist at the Cleveland Clinic in an article by the institution.

The expert’s explanation is clear: body temperature should drop as much as possible as part of the cycle that prepares the body for sleep.

What is the ideal temperature for resting well?

The expert’s advice is to maintain a temperature ranging between 60 and 67 °F, which is approximately between 16 and 19 °C.

To achieve this goal, it is not only important to control the room temperature, but also other factors, such as:

• Adjust the thermostat before going to bed
• Use a fan, if necessary
• Use light bedding
• Avoid caffeine before going to bed
• Avoid sugary foods before going to bed

How much sleep do you really need? This is what Harvard says

An article from Harvard University on sleep answers this common question, although it indicates that the recommendation will depend on each case.

The standard number for adults between 18 and 60 years old is at least seven hours per night, but the number of hours of sleep needed increases with age.

From 61 to 64 years old, 7 to 9 hours are needed, while those over 65 require 8 hours.

For children, the recommendation is as follows:

• 1 or 2 years: between eleven and fourteen hours when they are
• 3 to 5 years: between ten and thirteen hours with naps
• 6 to 12 years: between nine and twelve hours
• 12 to 18: between eight and ten hours

To meet these recommendations, in addition to maintaining an optimal temperature in the bedroom, the university advises:

• Keep a regular sleep schedule
• Wear comfortable clothing and sleep on an optimal mattress
• Eliminate sources of noise or bright lights
• Eliminate alcohol
• Exercise daily

“Changes that favor sleep in your environment and in your daily habits are usually the best way to treat and manage insomnia”, says Harvard.