Author: Sonia Lourdes

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Top 5 Amazing Ways To Stay Hydrated During Workouts

two women working out under the sun with water

Ever wondered how to stay hydrated during workouts? Especially in Singapore’s hot and humid climate, it’s crucial to adopt effective hydration strategies. Fret not as we’ve put together a list of five amazing ways you can stay hydrated during your workouts to stay healthy and energized.

1. Drink Water Regularly

This may be a no-brainer to many, but drinking water regularly is a surefire way to stay hydrated. Start hydrating at least two hours before your workout then continue sipping water throughout your exercise session. Remember to drink about 500ml of water post-workout too.

cyclist drinking electrolyte-rich drink

2. Incorporate Electrolyte-Rich Drinks

Electrolytes should be declared the official best friend of everyone above 20. Did you know, that in Singapore’s heat, your body loses not only water but also essential electrolytes like sodium, potassium, and magnesium? Hence, consuming electrolyte-rich drinks can help replenish these vital minerals and maintain hydration levels! Popular electrolyte drinks include any kind of sports drink, coconut water, and electrolyte solutions – that are readily available over the counter at pharmacies.

watermelon slices

3. Eat Hydrating Foods

Another straightforward suggestion is to eat hydrating foods. Certain fruits and vegetables have high water content and can contribute to your hydration. Having them before and after workouts will keep you hydrated. The next time you head for your grocery run, do fill your basket with more watermelons, cucumbers, oranges, and strawberries.

water bottle against the sunset

4. Use Hydration Packs or Bottles

Invest in a good hydration pack or bottle to make it easier to stay hydrated during workouts. Especially if you’re partaking in long-duration activities like hiking, cycling, or running. These packs and bottles are designed to be handy, making sure you have easy access to water without interrupting your workout.

5. Monitor Your Hydration Levels

Pay attention to your body’s signals to ensure you are staying adequately hydrated. Monitoring your hydration levels can help you make timely adjustments and avoid dehydration.

Signs of dehydration include unbearable thirst, dark-colored urine, dry mouth or skin, and fatigue or dizziness.

Final Thoughts

It’s important to stay hydrated during workouts for your health and performance. Hence, by drinking water regularly and incorporating electrolyte-rich drinks into your workouts, you can essentially stay hydrated and energized.

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Best Aircon Temperature To Sleep With This Rainy Season

aircon cooling the living room

Sleeping during the rainy season can be both comforting and challenging. Especially while the sound of the rain can be soothing, yet the increased humidity levels can make it extremely difficult to find the right balance for a comfortable night’s sleep. Setting your aircon to a perfect temperature can help you achieve a restful sleep while maintaining energy efficiency. Here’s how to find the best aircon temperature for sleeping during the rainy season in Singapore.

Finding the Perfect Temperature

Experts recommend setting your aircon between 23°C and 25°C for a comfortable sleeping environment. This temperature range is cool enough to counteract the humidity of the rainy season without making the room too cold, which can disrupt sleep.

Why This Temperature Range?

ComfortA room that is too warm can lead to discomfort and sweating, while a room that is too cold can cause shivering and disrupt your sleep cycle. Hence, keeping a room between 23°C and 25°C strikes a balance that helps maintain a stable core body temperature, which is essential for good sleep.
Humidity ControlHumidity levels can soar during the rainy season, making the air feel warmer and more oppressive. Your aircon not only cools the air but also removes excess moisture – that helps to maintain a comfortable humidity level. Keeping it at the optimal temperature range helps dehumidify your room.
Energy EfficiencySetting your air conditioner to a moderate temperature can save energy. Constantly running the aircon at a very low temperature increases electricity consumption and can lead to higher utility bills.
aircon running 24hrs a day

Tips for Maximising Comfort and Efficiency

Ensure your aircon is running efficiently by scheduling regular aircon servicing. A reliable aircon servicing provider in Singapore can clean the filters, check for leaks, and ensure the system is operating at peak performance, which is crucial for maintaining the desired temperature and humidity levels.

Use ceiling fans to complement your aircon to circulate the cool air more effectively. This can allow you to set your aircon at slightly higher temperature while still feeling cool and comfortable. Additionally, keep your windows and doors closed to maximise the efficiency of your aircon. This would then prevent warm and humid air from entering the room, and ensure that your aircon won’t have to work harder than necessary. 

Lastly, wearing breathable and light clothing to bed can enhance the cooling effects of your aircon. That way you can stay comfortable without needing to lower the temperature further. 

Final Thoughts

Finding the right aircon temperature for sleeping during the rainy season can greatly enhance your comfort and sleep quality. By setting your air conditioner between 23°C to 25°C, you can enjoy a restful night’s sleep while maintaining energy efficiency.

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5 Reasons Why You Should Sleep With Aircon On

girl sleeping under the covers in an aircon room

Do you prefer sleeping with the fan, aircon, or both switched on simultaneously? Well, if you love sleeping with the aircon switched on, you’d be glad to know that it can offer a multitude of benefits that go beyond just cooling your room. For many living in hot and humid climates like ours, aircon can significantly improve sleep quality and overall well-being. Curious to learn more? Read on.

1. Improved Sleep Quality

Do you sleep like a baby? One of the key benefits of sleeping with the aircon switched on is the improvement in sleep quality. The ideal sleep temperature is around 23°C to 25°C – which helps maintain a comfortable sleeping environment. Having the aircon switched on can regulate your room’s temperature thus, preventing you from waking up due to excessive heat or humidity. Cooler temperatures also help your body maintain a stable core temperature which is crucial for achieving deep, restorative sleep.

2. Reduced Humidity

We live in a tropical climate, and that is often followed by high humidity levels. In turn, that will make it difficult to sleep comfortably. High humidity can also lead to excessive sweating and a feeling of stickiness – making it hard to relax in your own bed and adding to the hassle of having to wash your bedsheets daily. Fun fact: aircons not only cool the air but also dehumidifies it. Lower humidity levels make for a more comfortable and conducive environment for sleep, and reduce the risk of mold growth and dust mites.

helper playing with baby
Asian mother and child with air conditioner remote control. Comfortable temperature at family home. Cooling device. Mom and baby boy on couch under cold breeze. Air conditioning on hot summer day.

3. Noise Reduction

The latest aircon models are designed to operate quietly, providing a peaceful environment to sleep in. As opposed to leaving the windows open which can invite outside noise such as traffic, construction, loud neighbors, or a nasty bug infestation. All of which are known to disrupt your sleep. Hence, keeping your windows closed with the aircon switched on can also block unwanted noise and create a quieter space.

4. Health Benefits

We often hear of the negatives, but let’s focus on the positives, shall we? Believe it or not, sleeping in a cool, controlled environment has several health benefits! Cooler temperatures help reduce the risk of dehydration as your body doesn’t have to work as hard to cool it down. Additionally, sleeping in a cool room can improve your metabolic rate and promote the release of melatonin – a hormone that regulates sleep-wake cycles. This also leads to better overall health and increased energy levels during the day.

5. Allergen Control

Aircons can help filter out allergens such as pollen, dust, and pet dander from the air. This makes it easier for those with allergies or asthma to breathe comfortably. Regular aircon servicing also makes sure that the filters are clean and the system is functioning efficiently. Therefore, it’s important to get a reliable aircon servicing provider in Singapore that can help maintain your unit.

Final Thoughts

There you have it. After learning more about the numerous benefits sleeping with the aircon switched on has to offer, we do hope you’re mindful of the usage of aircon. Otherwise, embrace the comfort of a cool, peaceful night’s sleep with the help of your aircon. Not only will you have a better rest, but you’ll also experience the numerous health benefits that come with it.

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Amazing Ways To Stay Fresh And Energized At Work

two women working on a laptop together

It’s always a struggle to stay fresh and energized at work. Especially when the post-lunch slump hits. However, it’s crucial to do so to maintain productivity and overall well-being. Whether you’re facing long hours, tight deadlines, or just facing the daily 9 to 5 grind, keeping your energy levels up can make all the difference in the world. Here a some amazing ways to keep your eyes open and body full of energy!

man eating a nutritious breakfast

1. Start Your Day with a Nutritious Breakfast

Have you ever heard the saying, “A healthy breakfast sets the tone for the rest of your day”? Well, it does. Foods that provide sustained energy like oatmeal, yogurt with chopped fruits, or avocado with whole-grain toast are great breakfast options. Do remember to avoid sugary cereals and pastries that can lead to a mid-morning energy crash. A balanced breakfast that’s rich in protein, fiber, and healthy fats will certainly do the trick!

woman pouring a glass of cucumber water to rehydrate herself

2. Stay Hydrated

Ever noticed that when you’re dehydrated you have extreme fatigue and difficulty concentrating? Well, it’s important to drink loads of water throughout the day. It’s better if you keep a water bottle at your desk and set reminders to take regular sips if you’re prone to forgetting. If plain water doesn’t appeal to you, try infusing it with slices of lemon, cucumber, or mint leaves for a refreshing twist.

3. Take Regular Breaks

Sitting for long periods can lead to physical and mental fatigue. Incorporate short breaks into your work routine to stretch, walk around, or just rest your eyes. Taking a 5–10-minute break every hour can improve focus and productivity. During these breaks, consider stepping outside for some fresh air or doing a few quick stretches at your desk.

man going for a walk

4. Incorporate Physical Activity

Another great way to boost energy levels and reduce stress is by physical activity. If you have the time, do include some form of exercise in your daily routine. For example, a morning workout, lunchtime walks, or even a quick session of desk exercises. Do you have a standing desk? Pair it with a portable treadmill. Anything is possible today. Besides, regular physical activity helps to improve blood circulation, increase stamina, and enhance overall mood too!

5. Eat Light, Balanced Meals

Heavy meals can make you feel sluggish and sleepy. Opt for light, balanced meals that include a mix of lean proteins, healthy fats, and complex carbohydrates. Avoid greasy or high-sugar foods that can lead to an energy crash. Snacking on fruits, nuts, or yogurt can also help maintain energy levels throughout the day.

6. Manage Stress

Stress can drain your energy and negatively impact your performance. Practice stress management techniques such as deep breathing, meditation, or mindfulness to stay calm and focused. Taking a few moments to relax and clear your mind can help rejuvenate your energy and improve your concentration. There are also plenty of wellness social media pages you can follow and distress to.

7. Optimize Your Workspace

An organized and pleasant workspace can enhance your productivity and energy levels. Ensure your desk is tidy and free from clutter. Personalize your space with items that inspire you, such as photos, travel, or food. Proper lighting and a comfortable chair can also make a big difference in how you feel throughout the day.

image of a clean and organized office space

8. Get Adequate Sleep

Quality sleep is essential for maintaining energy and alertness. Aim for 7-9 hours of sleep each night to allow your body to rest and recharge. Establish a regular sleep routine by going to bed and waking up at the same time each day. Avoid indulging in caffeine and late-night snacks, and using electronic devices before bedtime to ensure a restful night’s sleep.

Final Thoughts

As you can see it requires a combination of healthy habits, regular breaks, physical activity, and stress management is key to staying fresh and energized. Hence, by including these strategies in your daily routine, you’ll be able to see the difference in no time!

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How To Curb The Flu Season And Protect Your Immunity

sick with the flu during flu season

How To Curb The Flu Season And Protect Your Immunity

The viral flu season is here, and many have fallen prey to it. Hence, it’s essential to take proactive steps to protect your health and boost your immunity. Flu can also lead to severe health complications, especially for the young, the elderly, and those with low immunity. Weave healthy habits into your day-to-day and make informed choices so you can reduce catching the flu and other infections.  

1. Get Vaccinated

If you haven’t already, get yourself vaccinated! The Influenza Vaccine or flu jab is designed to protect you against the most common strains of the virus each season. Over here, flu vaccinations are readily available at clinics and hospitals. Vaccination also reduces your risk of getting the flu and helps protect those around you. No excuse for getting it as soon as possible, huh?

2. Maintain Good Hygiene

Practicing good hygiene may seem like a no-brainer but there are plenty around us who are still irresponsible when it comes to hygiene matters. Always wash your hands frequently, use hand sanitizer whenever you can, avoid touching your face, and cough or sneeze into a tissue and properly dispose of it afterwards

healthy eating with a plate of broccoli

3. Boost Your Immune System

A strong immune system is your best defense against any infection. For those of you who don’t believe in vaccines, you may look for other alternatives to boost your immunity naturally. For example, you can incorporate plenty of fruits, vegetables, lean proteins and whole grains into your diet to eat a balanced diet. Drink more water to keep your body hydrated, exercise regularly, and get enough sleep.

4. Manage Stress

Stress is a key factor for chronic stress – physically and mentally. It can also weaken your immune system, making you more susceptible to infections. It’s important to practice stress-reducing techniques such as mindfulness, meditation, deep breathing exercises, or yoga. Something as miniscule as going for short walks in nature would also help. As long as you are taking the time to relax and unwind – that’s essential for maintaining both your mental and physical health.

5. Avoid Close Contact with Sick Individuals

The flu virus spreads easily from person to person. So, if you know someone is sick, try and avoid close contact with them. If you are sick, be responsible and stay at home to prevent spreading the virus to others. This simple step can significantly reduce the spread of any virus within your community.

Final Thoughts

Ultimately, curbing the flu season and protecting your immunity involves a combination of vaccination, good hygiene practices, maintaining a healthy lifestyle, and stress management. By taking these proactive steps, you can reduce the risk of catching any sort of virus – viral or not – and ensure your immune system is strong enough to fight off infections.

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Discover Bombay Sapphire’s Latest Creative Campaign In SG

gardens by the bay cocktail

Get ready to see Singapore in a whole new light with Bombay Sapphire’s exciting new campaign, “Saw This Made This.” The innovative initiative blends art and mixology (how about that!), inviting you to discover the creative inspiration that lies within Singapore’s iconic landmarks and vibrant bar scene.

The campaign launched on 11 June 2024, launched a creative call-to-arms with their global campaign. It saw Eight of Singapore’s top bars crafting a unique set of cocktails inspired by famous local landmarks, creating a visual and culinary feast for the senses.

Featured Bars and Cocktails

Here’s a sneak peek at a couple of the bars and their landmark-inspired cocktails:

Park View inspired by bartenders Christopher Foo and Shadrach Shan, Atlas Bar
Flight Of Nostalgia inspired by Park View by bartenders Christopher Foo and Shadrach Shan, ATLAS Bar
The 1979 reimagined by the Dragon Playground by Nazri Zurimi, Sago House
The 1979 reimagined by the Dragon Playground by Nazri Zurimi, Sago House
Flowing Still reimagined by the ArtScience Museum by Jimmy Kok, Elephant Room
Flowing Still reimagined by the ArtScience Museum by Jimmy Kok, Elephant Room

Other cocktails include reflections of the Singapore Flyer, Raffles Hotel, Gardens by the Bay, Esplanade, and Merlion at prominent bars like the Writers Bar at Raffles Hotel, Employees Only, and more.

For the next three months, these creative cocktails will be available at the participating bars. Each drink, a masterpiece on its own, is inspired by the landmarks that define Singapore’s skyline. This collaboration also features stunning visuals by local photographers Yik Keat and Wei Ping, capturing the essence of these landmarks and the resulting cocktails.

Maria Kim, Trade Ambassador for Bacardi, emphasizes that this campaign aims to inspire everyone to find beauty and creativity in everyday moments. “With the ‘Saw This Made This’ campaign, we hope to inspire people to see the world in a new light and unleash their own creativity,” she says.

As renowned filmmaker Baz Luhrmann, the Creative Director of the global campaign will have it “creativity lies within us all. Indeed, it does.

Don’t miss out on the exciting showcase of incredible creativity within Singapore’s bar scene, and visit the participating bars and have an intoxicating evening today!