INPUT ARTICLE: Article: Many people suffer from dehydration and don't even know it. Foot cramps are one common symptom, but there are others. Learn to recognize the symptoms so that you can nip dehydration in the bud. Some common symptoms include: Little or no urine, urine that is dark in color Fatigue Severe thirst Dry mouth Headache Dizziness There's no universal answer for how much water a person should drink each day. The amount you need depends on your weight, age, diet, and activity level. Though it's possible to drink too much water, it's fairly difficult. Err on the side of drinking a little too much, rather than not enough. A good rule of thumb is to drink six to eight 8oz glasses of water per day. Drink more than that if you are physically active, live in a hot climate, consume excess sodium, or are pregnant or nursing. When tracking your water intake, beverages such as soda, juice, coffee or tea can be counted. However, these drinks may contain sugar or caffeine, and so plain water is a better source for pure hydration. Don't try to drink all of your recommended water right at breakfast. Instead, sip it throughout the day. Carry a refillable water bottle so that you always have water when you need it. Know how much water your bottle holds. That will help you keep track of how much water you drink during the day. If you don't like the taste of water, you can add sprigs of fresh mint, or cut up fresh ginger, citrus fruit, or mint and let them infuse your water with a subtle flavor. Some foods can dehydrate you, but some can actually help you stay hydrated. Fresh fruits and vegetables can be excellent sources of water. Processed foods often contain excess sodium, which can dehydrate you. If you're trying to stay hydrated, avoid these. Leafy greens, melons, cucumbers, and apples are great hydrating foods. If you've already become dehydrated it may take a little while for your body to return to a state of hydration. Track any symptoms you might have had and see if they improve. If they do, keep doing what you're doing. It's much easier to prevent dehydration than to recover from it. Stay on top of your water intake as much as possible.

SUMMARY: Check for symptoms of dehydration. Determine how much water you need. Drink water throughout the day. Eat appropriately to stay hydrated. Continue to look for dehydration symptoms.

INPUT ARTICLE: Article: Using white vinegar is a great natural way to treat a bleach stain. You can either treat a bleach stain only with white vinegar, or you can use the white vinegar as a follow up to treating the stain with a diluted dishwasher detergent solution. Just know that different materials require different water temperatures to be effective. For fabric and upholstery, mix 1 tablespoon (15mL) of white vinegar with 2 cups (470mL) of cold water. For carpet, mix 1 tablespoon (15mL) of white vinegar with 2 cups (470mL) of warm water. Warm water will pull up more of the bleach stain from the carpet fibers, along with any of the dirt and grime the bleach might have adhered to. This is why warm water is typically used to steam clean carpets. You want to pretreat the area with water to remove as much of the bleach as possible. Mixing vinegar and bleach can produce a toxin called chlorine gas. Keep blotting the area until the smell of the bleach has dissipated. If you already treated the area with the diluted dishwasher detergent solution, make sure that the area is clean before applying the white vinegar. The vinegar solution will lift the bleach residue, and reduce the visibility of the stain. Continue to blot at the stain until the area has become dampened with the vinegar solution. Just be careful not to completely saturate the item with the white vinegar. Any buildup of white vinegar can start to damage or disintegrate some materials. The water will remove the lifted bleach residue along with the vinegar solution. Continue to blot the area until no more bleach is lifting from the treated area, or until the smell of the vinegar solution has dissipated. Treat the area with more of the solution if you are not satisfied with the results. Just make sure to blot the area with a clean, damp cloth so you don't leave behind any of the diluted vinegar.

SUMMARY: Mix white vinegar with water to treat a bleach stain. Soak a clean, white cloth in cold water to blot the stained area. Use the cloth to blot the stain with the diluted vinegar. Take a clean cloth and blot the treated area with cold water.

INPUT ARTICLE: Article: For the first phase, Induction, you avoid eating nearly all carbohydrates. This includes breads, baked goods, grains, potatoes, sugary foods and drinks, fruits, alcohol, etc. This may be hard at first, so prepare yourself by slowly weening off carbs in the days leading up to your Atkin's Diet start date. You may consume no more that 20 grams of net carbs per day, and most of these carbs should come from vegetables such as asparagus, broccoli, and green beans. About two cups of loosely-packed salad, plus a cup of another vegetable, will equal approximately 20 grams of net carbs from vegetables. In the Induction phase, you should also eat protein at each meal. You can choose from fish, poultry, red meat, pork products, eggs, cheese, etc. The portion size of these proteins can be generous. You do not need to restrict oils and fats. " These are low-carb vegetables that are especially beneficial for the first stage of the Atkins Diet, and you are encouraged to eat them throughout the other phases. They include: Leafy greens such as lettuce and spinach Crisp greens such as cucumbers, celery, broccoli, zucchini and green beans Other vegetables such as peas, eggplant, tomatoes, onions, cauliflower, and peppers. During the Induction phase of the Atkins Diet, you should drink eight glasses of water per day. This is important to avoid dehydration and constipation. If you are beginning the Atkins Diet at the Induction phase, you will need to follow these guidelines for at least two weeks to maximize your transition and weight loss. If you want to or need to lose more weight, you may stay in this phase longer. Knowing ahead of time what you can and will eat while on the Induction phase will help you succeed at the start of the Atkins Diet. It will keep you organized, focused, and on track. A typical menu for this phase might include: For breakfast: a good source of protein like scrambled eggs, with ingredients like onions and cheese, and 3 breakfast sausages. Coffee, tea, water, or diet soda are acceptable beverages in the Induction phase and throughout the other phases of the Atkins Diet. For lunch: a salad with a protein such as chicken, and an acceptable beverage. Another option is a bacon cheeseburger (without bun). For dinner: Salmon, asparagus, and a salad, and an acceptable beverage. Another option is a shrimp cocktail, baked chicken, and a small salad. Snacks (up to two per day): An Atkins Diet product (these include shakes, granola bars, etc), diet gelatin with artificially-sweetened whipped cream, or a protein-rich, low-carb snack like celery and cheddar cheese.

SUMMARY:
Eliminate almost all carbohydrates from your diet. Eat generous amounts of protein-rich foods. Focus on "foundation vegetables. Drink plenty of water. Follow the guidelines of the Induction phase for at least two weeks. Develop a menu plan.