You may spend a lot of time indoors, especially in the winter. Open a window in your home to allow fresh, oxygenated air inside. If it's warm enough, open two windows on opposite sides of your home to increase air circulation. Try to open your windows for a few minutes 3 times a day, even in winter. If you live in a cold or polluted area and don't want to open your windows much, then only crack them at times when you're creating moisture. Open the window a bit while cooking dinner or taking a shower to prevent moisture build-up in the air. If you have outdoor allergies, you can buy clean air window screens that filter out birch pollen, grass pollen, and ragweed so that you can make sure that there's enough airflow in your home without giving yourself an allergic reaction. If you have outdoor allergies, also be sure to pay attention to pollen levels to determine when you should open the windows more frequently and when you should open them more sparingly. When you open your doors or windows to let in fresh air, close the doors to your closets, pantries, and other areas that don't lead anywhere. This helps air move throughout your house without getting trapped, bringing fresh, oxygenated air throughout your home. If you don't have them, install an extractor fan over your stove and in your bathroom. These suck moist and bad-smelling air out of your house, helping to improve ventilation and keeping the air in your home fresh. Make sure you clean the fans every few months with warm water and a degreasing solution, especially in the kitchen. Clean them as often as suggested in the user guide that comes with your fan. Go to your local hardware store or shopping center, or shop online. There are numerous air filters on the market that can purify the air in your home and increase your home's oxygen. Choose an air filter that best suits your needs by considered the following: How much money you want to spend though it may be worth it to splurge on quality. The MERV rating (minimum efficiency reporting value) the higher the MERV rating, the better quality the air filter. User reviews to get an idea of how well they work and how often they have to be replaced.

Summary: Open your windows. Close your closet doors. Install extractor fans. Get an air filter.

If you have trouble urinating, you may just be dehydrated. Most people need about two liters of water on a daily basis, or eight eight-ounce cups worth. Drink more if you sweat a lot, work out, or live in a hot climate. Water, juice, and tea count towards your fluids. If your urine is scarce and a dark yellow, you may be dehydrated. If you're dehydrated due to vomiting or diarrhea, don't drink fruit juice or soda. These can worsen the problem. The most common cause of low urine output is dehydration. It's also the problem that's easiest to fix! You can easily become dehydrated if you've had diarrhea, been vomiting, or have a high fever. It's also easy to get dehydrated if you sweat a lot while working out, or are in a hot environment. If you're dehydrated, your urine will be dark yellow or you won't urinate much at all. Recognize if you have other symptoms of dehydration so you can treat it appropriately: Dry lips, tongue, and mouth Feeling thirsty Fast or irregular heartbeat Dizziness, especially when going from sitting or lying to standing Feeling shaky, restless, or irritable If your child has low urine production due to dehydration, it's important to rehydrate them right away. This can occur because of diarrhea, vomiting, or a high fever. Give the child a rehydrating solution like Pedialyte or Hydralyte. Give them a teaspoon every 1-5 minutes at first, and increase the amount gradually. Talk to your pediatrician before giving your child rehydrating drinks. Some require precise dosing. Use a syringe to give solution to very young children. Older children can have diluted sports drinks to replenish fluids and electrolytes. Mix half Gatorade or other sports drink and half water. You may also provide ice chips to children using a cup and spoon. Eating a high-salt diet can cause you to retain water, which limits how much you urinate. Decrease salt in your diet by avoiding fast food and processed food like chips and other snack-aisle items. Flavor your meals with herbs and spices instead of table salt. If you have a medical condition that makes your body hold onto extra water like heart failure, for instance your doctor can prescribe you a diuretic. That's a medication that increases how much you urinate. Diuretics should only be used for specific conditions, so discuss your urinary trouble with your doctor and ask if a diuretic is right for you. If you're severely dehydrated, visit the emergency department for intravenous (IV) fluids. You'll be given a saline solution through a needle into your vein. This is an effective way to get hydrated, and you will begin urinating more soon afterwards. Signs of severe dehydration requiring IV fluids include: Not urinating at all for hours, or very dark yellow urine Dried up, shriveled skin Confusion or delirium (quick onset of confusion or hallucinations) Rapid breathing, fast heartbeat, or skipped heartbeats Severe fatigue or listlessness Unconsciousness Fever

Summary: Drink plenty of water each. Know if you're dehydrated. Give a hydrating solution to dehydrated children. Minimize salt in your diet. Take a diuretic. Get IV fluids.

Your doctor will be able to help you best when they have a clear idea of your symptoms. Track what symptoms you experience, when you experience them, and how long they last. Common symptoms of poor circulation include: Tingling in your leg Numbness in your leg Throbbing or stinging in your leg Pain in your leg muscles Muscle cramps

Summary: Take note of your symptoms.

Memorizing the introduction, key points, and conclusion word-for-word is wise. However, unless your teacher requires it, don't feel like you have to memorize the entire speech verbatim. Reciting a completely memorized speech can feel stiff, so just commit the content to memory well enough that you can explain your ideas clearly and consistently. While it's generally okay to use slightly different phrasing, try to stick to your complete outline as best you can. If you veer off too much or insert too many additional words, you could end up exceeding your time limit. Keep in mind your speaking outline will help you stay focused. As for quotes and statistics, feel free to write them on your notecards for quick reference. Use hand gestures to emphasize key words and ideas, and make natural eye contact to engage the audience. Be sure to switch your gaze every 5 or 10 seconds instead of staring blankly in a single direction. Instead of slouching, stand up tall with your shoulders back. In addition to projecting confidence, good posture will help you breathe deeply to support your voice. Once you've committed the speech to memory, work on making your delivery as engaging as possible. Watch yourself in a mirror or record yourself to make sure you appear confident and natural. Get a second opinion and ask a friend or relative to watch you and offer feedback. Have them point out any spots that dragged or seemed disorganized. Ask if your tone was engaging, if you used body language effectively, and if your volume, pitch, and pacing need any tweaks. Use a stopwatch or cell phone app to time yourself when you practice your speech. Speak clearly and avoid rushing, but work on keeping your speech under the time limit, if your instructor set one. If you keep exceeding the time limit, review your complete sentence outline. Cut any fluff and simplify complicated phrases. If your speech isn't long enough, look for areas that could use more detail or consider adding another section to the body. Just make sure any content you add is relevant. For instance, if your speech on nationalism and World War I is 2 minutes too short, you could add a section about how nationalism manifested in specific countries, including Britain, Germany, Austria-Hungary, and Serbia.
Summary: Write the main points and helpful cues on notecards. Project confidence with eye contact, gestures, and good posture. Practice the speech in a mirror or to a friend. Make sure you stay within the time limit.