Finally, my brethen, be strong in the Lord
and in the power of His might

Ephesians 6:10

Welcome to my vault, come in, it is very lovely that you dropped by. 

Hope you had a good weekend. My weekend was a great one, very sunny on Saturday and showers of blessings on Sunday and it was also a dark and gloomy day.

The contrast
A very big contrast in life 
It can be sunny and joyful 

Yet it can also be dark and 
I can be completely blinded by the darkness

How long can the darkness continue 
My spirit is broken 
My days are extinguished 
My eyes have also grown dim because of the sorrows
And everything around me 
Are like a shadow

Yet the joy of Lord is my strength 
Let Your words be a light to my path
Let all who seek You rejoice and be glad in You

Yes Lord, my God and my Saviour
Yes Father, let those that love Your Salvation
Say continually let God be magnified 

Come Holy Spirit 
Make haste to me, Jesus 
You are my Helper and my deliverer 
Lord do not delay for I am poor and needy
O God do not be far away from me


Yes the darkness can feel like a long time as listen to the devastating news
Praying for a miracle 
Praying for a change 

I will always hope continually 
And I will praise You yet more and more

Come, know that there is a time for every season 

Let’s see what the vault has in store…

Hydration :

No one can survive without water. Water makes up to 60 percent  of our body weight and it is needed to keep our organs functioning.

Keeping hydrated is necessary for many of our important bodily functions to take place. 

Why is it important?

It help to remove waste products in the urine

Lubracts our joints

Transports nutrients around the body

And controls the body temperature 

It can also help to make the skin look good

Dehydration is defined as the excessive loss of water from the body and it occurs when people lose more water than they are taking in.

Lose of water from the body can occur by 

Urination

Defecation (diarrhoea can cause excessive water loss)

Breathing out (water is expired in the breath)

Sweating 

vomiting

Tips to avoid dehydration during the day

Drink little and often through the day – try keeping a bottle with and remember to sip it throughout the day can prevent dehydration

Don’t wait until you are thirsty before drinking water

Monitor your urine colour. Urine should be pale and straw coloured. Dark coloured urine indicates dehydration

Replace caffeinated drinks with non-caffeinated drinks

Tips to avoid dehydration during exercise

Try not to start any exercise if you are dehydrated, as it will only make you more dehydrated

Don’t wear too much clothing during exercise as this will cause excessive sweating

Sip water throughout the exercise session

Replace any loss fluids immediately after an exercise session

Use reminders to avoid dehydration:

Always aim for a gradual increase of water intake 

It also good to become aware of how much water to drink to help you keep on top of it and avoid dehydration

Use reminders – an alarm on the phone to remind you to drink some water every 1 – 2 hours or get an app to remind you. You can also use sticky notes around you to remind you.

How much water do I need?

The amount of water varies as it depends on the climate and what you spend your time doing.

Six to eight glasses is the recommended 

The amount of fluid loss each day should always be replaced by the fluids drunk and food eaten. This will prevent dehydration. 

The exact amount to drink daily does depend on:

Age – as you get older the body stores less water and the kidneys don’t work as they once did

Physical activity – the more exercise you do the more you need to drink

The climate and environment – if the weather is hot and you are sweating a lot more water is needed, if the house is warm or office with either a central heating or air conditioning then more water is also needed. Both air conditioning and central heating can dry the air

If pregnant or breastfeeding – more water is needed as you are more likely to develop constipation.

Rehydrating after caffeine

Coffee or Tea has a diuretic effect which means it can also increase the amount of water loss by the body. This does not necessarily lead to dehydration, it does mean that, when drinking coffee or tea, make sure to drink enough other fluids to keep hydrated. Also make sure that the other drinks are low in sugar or caffeine.

Oh dear, look around. It is time for me to say goodbye but... hope to see you again.

Thank you again for stopping by it means a lot to me

Pray you have a wonderful week 🙂

May your week be full of The Joy of the Lord
I praise God for your life
May He teach you
His way as you walk in His foot path
In the Name of Jesus
Amen

Remember,
We cannot control what happens around us, 
but we can control our responses.
Be bless and know that the Lord loves you
Lots of Love - Hannah

©Hannah M Vandi.

And I also pray that this verse refreshes you this week: 
'However, 
I consider my life worth nothing to me; 
my only aim is to finish the race and 
complete the task the Lord Jesus has given 
me—the task of testifying to the 
good news of God’s grace. '
Acts 20:24 NIV

In a journey of what to look for in the world! All my Nutrion, Financial and Exercise are information only and not advice.

All pictures are mine taken on the phone or camera and some edited in app 🙂