How To Stay Healthy This Festive Season

It’s that time of the year when parties and gatherings and amazing food sprinkling joy all over your calendar! With the colder weather and busy schedules, we all find it difficult to keep up our workout routines. So here are 7 things you can do to stay healthy this festive season.


  1. Choose healthier recipes for the big dinner.

You don’t need to give up all your festive indulgences to stay healthy. There are plenty of healthy AND delicious recipes. Vegan, organic, lactose-free, low fat, low sugar…you name it and they have it! Personally, I find this cranberry glazed turkey breast from Eating Well just simply mouth-watering. So if you’re hosting a dinner at your place this season, impress your guests with a healthy recipe.

  1. Sandwich your big day with healthier ones.

If you’re not the host, you might not have any say in what gets cooked up. One thing you can do is to bring some healthier desserts like seasonal fruits! But a classic way to go is to keep your cheat day from becoming a cheat week. Plan ahead so that you can stay away from excessive eating and junk food the few days around your family dinner. By doing this, you will feel much less guilty when reaching out for an extra piece of cake.

  1. Drink more water, seriously.

Studies show that our bodies often mistake thirst for hunger. By drinking water throughout the day, you can prevent your snacking impulses. This will keep your calorie count down and let you focus on the important meals. You can also choose to drink a glass of water before your dinner for a sense of fullness that will help you reach the point of satiety with fewer calories.

  1. Turn the TV off.

It can be tempting to gather around the television for the movie marathon on your family’s favorite TV channel. Once you turn that thing off, there are a hundred other activities you can do as a family. For example, you can take a stroll after lunch to get that food moving. Or if you’re lucky enough to have seen snow, why not get into a snow fight? Active and merry tend to go well together.

  1. Go shopping!

The festive season is also the shopping season. When you hit the mall, treat it as a workout, not just another task. Don’t fight for the closest parking spot, take time to really browse the shops, and use the stairs when you can. You might feel a bit tired afterward, but you’ll definitely have burned some calories.


Don’t let the last few weeks of 2018 kill the efforts you’ve been keeping up all year! What are some ways that you keep healthy during the festive season?

Energy Drinks vs. Sports Drinks vs. Water: What should you drink when exercising?


Benefits of hydrating through the day are numerous. Nearly 70% of the human body is water. Drinking water is essential as it is a nutrient that is involved in every function of the body. It helps transport nutrients in and waste products out of cells. It is necessary for all digestive, absorption, circulatory, and excretory functions as well as for assimilating water-soluble vitamins. Water also helps maintain proper body temperature. The minimum level of water intake is different for different people. It depends on your age, sex, height, weight, activity level and the geographical location you are living in. The Ozmo App gives a unique and personalized hydration goal.

Your body needs water before and after the workout, hydration is particularly important for the morning workout enthusiast. After an 8-10 sleep your body is dehydrated so to have a quality workout, less fatigue your morning should start with you drinking 2 glasses of water or 30% of your Ozmo Hydration goal and post workout hydration is important to bring the body temperature to normal and for the quick recovery of your muscles and joints. Keep in mind that thirst is not the best scale by which to measure whether you are well hydrated.

Sports Drinks:

For most post workout cases water alone is sufficient for hydration but for high-intensity activity or long duration exercise your body loses important minerals like sodium, potassium, and calcium when you sweat. As sports drinks have sodium in them, they will make you thirsty soon, which will make you drink more, keeping your body optimally hydrated during the high endurance sport.

You can make your sports drinks at home! Take 1 cup (237 milliliters) plain water, 1 cup fresh orange juice, and a pinch of salt. There are plenty of other options like Emergen-C packets by Alacer Corporation. They come in a variety of flavors; they are full of electrolytes, B vitamins, and vitamin C; they taste good, and they are easily portable.

Energy Drinks:

Energy drinks are the worst way to hydrate your body, they pose several health risks, especially during the heat of summer. Energy drinks contain a high level of caffeine and sugar in each can.

By comparison with other caffeinated drinks a 6.5 oz cup of coffee contains 80 to 120 mg of caffeine, tea has about 50 mg, and a 12 oz cola cannot have more 65 mg. Energy drinks have significantly higher amounts, with the most well-known brands containing anywhere from 154 mg in a 16 oz Red Bull to 505 mg in a 24 oz Wired X505. Sugar which should be consumed as little as possible, one can contain up to 50 grams of sugar, promoting weight gain, tooth decay, and high blood glucose. This level exceeds the maximum amount of sugar that both men and women should consume in one day and could promote an unhealthy risk for diabetes.

In addition, many people who choose energy drinks will often use them in place of water or electrolyte-rich drinks. Because energy drinks contain high amounts of caffeine, a diuretic, people risk dehydrating more quickly in the heat. To further complicate this problem, energy drinks cause the heart to pump faster. As the heart pumps faster, it raises blood pressure, increasing a person’s risk for heat stress. This effect is only compounded if a person is already raising his heart rate through exercise. During the exercise, a person should opt for water or sports drinks instead.

The Essentials of Hydration

Whether you’re a pro athlete, weekend warrior or just exercise to stay fit, it’s important to stay hydrated. Adequate hydration means getting the right amount of water before, during, and after exercise. Water controls your body temperature and lubricates your joints. If you’re not hydrated, your body can’t perform at its highest level. You may feel tired, have muscle cramps, dizziness, or other serious symptoms.

How hydration level affects your exercise performance?

The effect of dehydration (and adequate hydration) on exercise performance has been experimented in many ways, measuring factors from endurance capacity to aerobic power. According to Dr. Jeukendrup and Dr. Gleeson, writers of Sports Nutrition, Second Edition, your exercise performance will be affected negatively even when you are dehydrated by as little as 2% of your body weight.

During any exercise or sport, your muscles generate heat, which leads to increased body temperature. When this occurs, your body reacts by sweating. When sweat evaporates, the body cools. If the fluids lost through sweating are not replaced, the body cannot work properly to cool itself, leading to heat-related injuries or illness.

Although the adverse effect is most evident in hot, humid conditions, dehydration has been proven to impair performance even in cool, dry weather. According to research, the cold weather may trick your body into thinking you’re not thirsty.

Should you drink only when you are thirsty?

Multiple articles online suggest that you take a swig of water whenever you feel thirsty. However, thirst is an inadequate cue for proper hydration consumption. It’s too easy to fail to recognize thirst, especially if you’re invested in your daily tasks. Once you recognize that you are thirsty, you’re most likely already dehydrated. Another textbook rule is the 8×8 rule by which you should drink 8 glasses of water every day. This one rule fits all is grossly inaccurate as it is based on no actual research, your daily hydration requirement depends on your age, weight, height, daily activity level and the geographic location you are living in.

How should I keep a track on my hydration?

A solution lies in the wearables industry. Currently, wearable gadgets, such as fitness trackers, help users set goals, gather and analyze data, and make healthier lifestyle choices.

Hydration is no different; everyone has different needs when it comes to water consumption. Relatively new to the wearables industry, smart water bottles can help you keep track of your hydration. Depending on the brand, the technology employed differs. For example, Ozmo uses photo sensors to detect incremental changes in beverage volume within the Ozmo Bottle. Most smart bottles connect with companion apps that can help you find the right goal for hydration, keep a record of and analyze hydration data, and give you hydration tips and fitness motivation.

The Ozmo Hydration App is available on the Garmin Connect IQ store, where when you hydrate from the Ozmo bottle your hydration is real-time recorded on your watch.

If you hit the gym or go running regularly but neglect to hydrate, you’re cutting yourself short. Start keeping track of how much water you are (or are not) drinking and should you need a little nudge now and then to stay hydrated, consider investing in a smart water bottle.

Hydrate properly and see improvement in your exercise performance!

5 Easy Ways to Prevent Kidney Stones


The number of people suffering from kidney stones has risen from 3.8% in the late 1970s to 8.8% in the late 2000s in the United States according to the National Kidney Stone Foundation. he lifetime risk of kidney stones is about 19% in men and 9% in women. In men, the first episode is most likely to occur after age 30, but it can occur earlier.

What is a kidney stone?

The waste and chemicals in your urine when accumulate form a hard object which is a kidney stone.   Urine has various wastes dissolved in it. When your body isn’t hydrated well, there is too much waste in too little liquid, small crystals begin to form. The crystals react to other elements and join to form a solid waste and keep growing till it is passed through urine. Usually, these chemicals are eliminated in the urine by the body’s master chemist: the kidney. In most people, having enough liquid washes them out or other chemicals in urine stop a stone from forming. The stone-forming chemicals are calcium, oxalate, urate, cystine, xanthine, and phosphate. Read more about diagnosis and treatment.

How can you prevent kidney stone?

  1. Sweat and then hydrate on a loop!

Saunas, hot yoga running and heavy exercise in the gym are good for your health, but they also may lead to kidney stones. Why? The more you sweat the lesser water your kidney has to pass out the waste which gets accumulated in your body. The Ozmo Smart Bottle provides a great solution to this problem, it connects with leading fitness trackers like Fitbit, Garmin, and Apple Health, so as your activity is tracked on the fitness tracker your daily hydration goal is automatically increased, so your body is never dehydrated.

  1. What to eat and not to eat?

One of the types of kidney stones is the calcium oxalate kidney stone. Oxalate is naturally found in many healthy food options, including fruits and vegetables, nuts and seeds, grains, legumes, and even chocolate and tea. Moderating intake of these foods may be beneficial to people who have calcium oxalate kidney stones but eliminating can, on the contrary, be extremely harmful to your health. Eat and drink calcium and oxalate-rich foods together during a meal. In doing so, oxalate and calcium are more likely to bind to one another in the stomach and intestines before the kidneys begin processing, making it less likely that kidney stones will form.

  1. Calcium is your friend

Multiple people completely eliminate calcium in their diet due to calcium oxalate kidney stones. Don’t reduce the calcium. Work to cut back on the sodium in your diet and to pair calcium-rich foods with oxalate-rich foods so that they react in your stomach and not your kidneys.

  1. Avoid

To prevent uric acid stones, cut down on high-purine foods such as red meat, organ meats, and shellfish, and follow a healthy diet that contains mostly vegetables and fruits, whole grains, and low-fat dairy products. Limit sugar-sweetened foods and drinks, especially those that contain high fructose corn syrup. Limit alcohol because it can increase uric acid levels in the blood and avoid crash diets for the same reason. Eating less animal-based protein and eating more fruits and vegetables will help decrease urine acidity and this will help reduce the chance for stone formation.

  1. Listen to your doctor

In case you do have kidney stones, it is not the end of the world. When life throws lemons at you make lemonade and hydrate!

Why It’s Important to Stay Hydrated Before Bedtime


Why It’s Important to Stay Hydrated Before Bedtime

Staying hydrated is very important to a person’s health. Dr. Kathleen Jade details how water plays a vital role in most bodily functions, from acting as a “building block,” serving as “solvent for chemical reactions,” and assisting in the transport of nutrients and waste. Ensuring that you get the right amount of water can improve physical performance, facilitate weight loss, boost one’s mood and brainpower, and prevent headaches.

Unfortunately, you lose copious amounts of water during the day, and if you are not careful or mindful, there is a good chance that you will go to bed dehydrated. This is not conductive for quickly falling asleep. Dehydration can make it difficult to fall asleep, as it slows down the production of melatonin, a naturally occurring chemical that helps people fall and stay asleep. Lack of water can also cause severe headaches and agitation.

Regularly falling asleep while dehydrated can lead to a host of medical issues. It can, for instance, adversely affect your memory, stress levels, attention to detail, physical and cognitive performance, and mood. Hydration is particularly important for pregnant women, as we explained in ‘5 Reasons Why You Should Be Drinking Water for You and Your Baby’. Water, of course, plays a crucial role in the formation of the amniotic sac and in supporting the increase in blood plasma volume. It is also the healthiest and most effective way to stay hydrated.

The Institute of Medicine recommends 3 liters for men and 2 liters for women during the day. If you happen to be a workout warrior, you may even try out our non-water hydration solutions, which include watermelons (a perfect workout treat as it provides just the right sprinkling of sugar and is low on calories), tomato juice (lots of lycopene to fight off inflammation), strawberries (vitamin C overload!), hibiscus tea (low-calorie beverage just to mix things up), and cucumber (healthy fruit made up of 96% water).

If you want, you can even opt to monitor your hydration, by using the Ozmo Connect IQ App. This app allows you to easily view your hydration goal and progress using a compatible Garmin device. This app is particularly useful for people who may not recognize the symptoms of dehydration. This is why many often drink water only when they feel thirsty, but by then the body is already dehydrated.

One of main reasons that people get dehydrated at night is alcohol. Leesa’s ‘Better Sleep Guide’ article states that while alcohol may help you initially sleep, you will soon wake up. The guide recommends not drinking any alcoholic beverage (or any caffeinated drink for that matter) “within four hours of bedtime”. Aside from disrupting sleep, alcohol is a known diuretic, which means you will be urinating more often than normal. This will leave you even more dehydrated as you struggle to get some quality shut-eye.

Ozmo launches hydration tracker widget on Garmin® Connect IQ Store

Ozmo launches hydration tracker widget on Garmin® Connect IQ Store

What is Ozmo Connect IQ App?

Ozmo, the first project launched by Groking Lab, announced the addition of a new widget to the Garmin Connect IQ Store. The Ozmo Connect IQ App allows users to easily view their hydration goal and progress from their compatible Garmin device. Connect IQ, an open developer platform for third-parties to create experiences for compatible Garmin wearables, bike computers and outdoor handhelds, lets users customize their Garmin device to reflect their unique personalities and needs.

The app is the latest to join the Ozmo Smart Hydration Platform, which consists of the Ozmo Smart Bottle, Ozmo Water App, and supported fitness trackers. The Platform recommends and tracks customized daily water and coffee intake to users for well-balanced drinking.

“I’m so excited to see Ozmo join our Connect IQ community. Hydration is so important, yet even our most active and health-conscious users often neglect this necessity,” said Dan Bartel, Garmin Vice President of worldwide sales. “I believe that Ozmo’s presence on our devices will enrich the Garmin experience for our users.”

How will users benefit?

Users benefit from instant post-workout feedback from the new Ozmo App on Connect IQ. Here’s how it works. First, the user saves an activity on a Garmin device. Then, Ozmo analyzes this data and sends advice on how much water to drink to rehydrate. Users will also have the ability to manually log water consumption directly from their Garmin wearable. This instant sync of hydration data makes it easier to view hydration efforts, motivating and encouraging users.

The new and updated Ozmo Smart Hydration Platform takes full advantage of Garmin Connect IQ. With continuous hydration progress updates on watch faces, the Hydration Platform maximizes customization for those of an active lifestyle. Ozmo Connect IQ App is available at as well as in the device tab of Garmin Connect.

Which Garmin Device is compatible with Ozmo Hydration Widget?

Ozmo Hydration Widget is currently working with Fenix 5, Forerunner 735/ 935 and Vivoactive HR. Starting end of October 2017, Ozmo Widget will also be working with Forerunner 235 series.

Note: The Ozmo Hydration widget on Garmin CIQ Store is currently compatible with iOS. The Android version will be launched soon.

How to connect Garmin Tracker with Ozmo App: Watch Video

Run into the wild or Sweat it out on the Treadmill?

Why run indoors?

Measured progress and performance

Machines available for indoor running allow you to measure your workout in a variety of different rates. You can easily measure your speed as well as see how long you’ve been running. The technology offers you access to numbers that are harder to track yourself, such as heart rate and calories burned. This information not only makes it easier to keep track of how you’re doing during your run, but it also gives you the ability to see how you’re improving over time in terms of speed, distance, and stamina. (You can also keep track of your hydration level with Ozmo’s water tracking app.)

Customized workout

Running on the treadmill allows you to have greater control over many factors of your workout. You can choose the precise steepness and speed, adjusting the intensity of your workout to fit your needs. Plus, you can be more flexible with your indoor running because you’re no longer restricted by time or weather. The slippery roads nor the lack of proper workout attire no longer stop you in your tracks to reaching your fitness goal if you choose to run indoors.

Why run outdoors? 

Reduced stress levels

Running indoors may make it easier to control and track your workout, but taking your workouts comes with its own list of benefits. First of all, scientific research shows that in comparison to running on a treadmill, running outdoors is a much more effective way of relieving stress. A study by Duke University proved that people who ran outdoors not only showed better performance in terms of speed and stamina, but also felt better about their body and workout as a whole after the run. The results aren’t too hard to believe. Running along a beach watching a beautiful sunset is more than likely to be more pleasing than staring at the wall of a local gym.

More motivation

The beautiful scenery doesn’t just stop at reducing your stress. It works as a source of motivation. The changing scenery may not be as accurate as the time lapsed or distance covered on the treadmill console, but it is probably much more motivating. With a physical goal in mind, you will be encouraged to continue running ‘til the end.

Increased intensity

It is undeniable that running outdoors does make your plan vulnerable to a sudden change in weather, but a bit of rain shouldn’t stop you from stepping outdoors anyways. Wind, heat, cold, and even light rain may help you improve your fitness. These factors make it more difficult for your body to regulate normal processes, so your body will be more challenged than ever.

Just keep running!!

Whether it is indoors or outdoors, running is a healthy workout. It releases serotonin, the ‘happy emotion’ chemical, and increases blood flow to you brain. Plus, you will be able to reduce the risk of many diseases, such as type 2 diabetes and obesity. If the scenery outside is calling your name today, why not take a quick jog outdoors? And if the heavy rain is making you hesitate, then make a trip to the gym two blocks down instead. Don’t feel pressured to stick to just indoors and just outdoors, and be flexible! Just enjoy the physical workout and mind break wherever your body may take you today.

Remember that staying hydrated is extremely important during and after your workout. Learn more about how to stay hydrated while running here.

Original Content: Laura Fitzpatrick, Guava Pass

5 Refreshing Foods Best for Re-hydration after Work Out!

We all have that one task in our life that we dread but still we need to do it – EXERCISE! Exercise is good for health but, it has its failings too. Exercise could dehydrate a person which is unhealthy, so one should keep themselves hydrated during and after exercise. Below mentioned are few things which could help you rehydrate again:

1 Watermelon:  Watermelons are quite good for hydration because it keeps body hydrated during exercise as well. It is tasty and fulfils the required sugar level. It is also a low calorie food which makes it a perfect in and post exercise partner.

rehydrating through watermelon

Tomato juice: Tomato juice in the morning and after a good session of workout will help increase sugar levels. Due to workout, the glucose that has been out of body in the form of sweat will be regained. Its inflammation-fighting lycopene could also help you get over giddiness, fatigue and irritating mood. It also balances enzymes and proteins which contribute to muscle and brain damage to return to normal in athletes who drink tomato juice after exercise.

Organic tomato juice for hydration

Strawberries: Strawberries deliver the most Vitamin C of all berries which is essential for the healthy growth of new cells. Strawberries have 91% water, which contribute significantly toward your overall fluid intake. Eat them fresh or try them in a new strawberry smoothie!

refreshing strawberry smoothie

Hibiscus tea: When you are in mood for some serious workout to stay fit, taking care of hydration level is equally necessary. Water can get a bit boring if that’s all you are drinking, hibiscus tea is a great way to remain on your low-calorie beverage plan to keep things interesting. Try with honey for sweetened taste but no sugar.

rehydration by hibiscus tea

Cucumber: Cucumber is one of the healthiest fruit and wins the number one spot in the list of water-logged fruits and vegetables. It is composed of 96 percent water, has no saturated fat or cholesterol, very high in vitamin K, Vitamin B6 and Iron. You can add it to your salad, make some sandwiches or blend them to make a cool summer drink.

wellness & hydration by cucumber juice

Apart from all this, there is one more recipe to keep you healthy;Ozmo bottles– one of the best smart water tracking device. You can sync it with your mobile phone via App and track your daily hydration stats easily.