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.

If you're a rookie makeup shopper, your first step should be to find a store associate. An associate can help you pick out the correct makeup for your skin colour, recommend the best brands and values and help you figure out a makeup regimen. Some stores will give you a free makeover, just for shopping there. Ask your associate about this. If you're unsure how to apply a product, your associate can also teach you how to do this. If you're brand new to shopping for makeup, you may want to bring a friend to the store with you. You friend can weigh in on color options and tell you whether an item is worth purchasing or passing on. If you can't find a friend to accompany you, take pictures on your cell-phone. Sometimes, makeup looks different on camera than it does in real life. Your skin changes throughout the year, so it stands to reason you should have different makeup for different parts of the year. When you buy bronzer, buy two shades so you can match your skin tone as it changes. If you're buying bronzer in the summer, buy an additional shade lighter to use in the winter. If you're buying bronzer in the winter, buy an additional shade darker to use in the summer. Perfume smells different from the time you initially spray it to the time it dries on your body. When testing perfumes, spray a little on your wrist, then wait two minutes before checking the smell. If you're going to be testing multiple perfumes, spray the fragrances on tester strips so their scents don't intermingle. Lighting affects your makeup significantly, and the way your skin looks in the store may not be the way it looks outside. When shopping for foundation or skin powder, ask for a sample, then try that sample out at home and outside before committing. If your store doesn't give samples, try the product on, then head outside to look in a mirror. If you're purchasing a new-to-you product, buy the smallest option. The biggest bottle may save you money long-term, but if you never wear it, it's a complete waste of money. Buy the smallest bottle and upgrade later when you run out. If you love something, buy a second travel sized bottle so you can take your products with you on planes. Not everyone will have the same experience with the same product, but reviews will be able to give you some insight into a product's long-term durability and usefulness. Do extra research when you're investing in something you'll use for years, like makeup brushes. Don't buy new colors of products online. Use online shopping to re-up on items you already know work for you. Most people don't have unlimited amounts of disposable income, and sometimes you can't afford the really quality makeup that you want. Luckily, there are some good affordable options you can use to replace your expensive favorites. Swap CoverGirl Nature Luxe Silk Foundation for Giorgio Armani Luminous Silk Foundation. Swap Styli-Style Line and Seal Eyes for Giorgio Armani Smooth Silk Eye Pencil. Swap NYX Eyeshadow in Champagne for MAC Eyeshadow in All That Glitters. Swap L'Oreal Paris Voluminous Mascara for Dior Diorshow Mascara. Swap E.L.F. Contouring Blush and Bronzing Powder for NARS Blush/Bronzer Duo Swap Ben Nye Translucent Powder for MAC Set Powder. Swap Revlon Lipstick in Orange Flip for MAC Lipstick in Lady Danger with Luster.

Summary: Ask for help. Get a second opinion. Buy different makeup for different seasons. Smell your perfume sample twice. Test your makeup in natural light. Don't buy the big size. Read online reviews. Find cheap alternatives for expensive makeup.

It's healthier to strengthen all of your muscles with compound exercises than to focus only on building arm mass. If you want to be able to lift heavy objects and weights, you also need to work on your shoulders, chest, and back. If you don't work out your legs and core, you'll end up with big arms and a lower body that isn't as muscular. Do compound exercises that bulk up your arms while also toning other muscles. Chin-ups and push-ups, for example, strengthen your abs at the same time they are strengthening your arms. Many people think that working out every day builds bigger muscles, but muscle mass is actually built during resting days between workout sessions. Your muscles grow stronger as they recover between lifting sessions, enabling you to gradually lift more and more weight. If you don't give your muscles time to rest, particularly your arm muscles, you risk overtraining them and delaying the results you want to achieve. For the same reason, you should only train one or two times per week and each training session should only last about half an hour. Training for over half an hour per session greatly increases the risk that you will injure your ligaments, joints, and tendons. Short, intense training sessions are your best bet for building arm mass. Instead of doing exercises with the maximum amount of weight you can handle for a few repetitions, choose a smaller weight and do more repetitions. High-volume workouts are associated with more muscle growth and are used by bodybuilders to gain muscle mass quickly.For example, you could do 8 dumbbell curls at 50% of your maximum weight. This would be one rep. Then you could repeat this 5 or 6 times in a workout. Get the maximum benefit from your workouts and avoid injury by using the correct form when you lift weights. In addition, to lifting the appropriate amount of weight for your level of fitness, keep the following tips in mind when you're lifting weights: Lift with controlled movements, rather than using momentum to move the weights. Be sure you are able to complete each full exercise for at least 6-8 reps. If you cannot do this many, the weights you are using may be too heavy.
Summary: Work out your whole body. Train two times per week. Train in 30-minute sessions. Do high-volume workouts, low-intensity workouts. Use proper form.