Drinking enough water is essential for your health and performance, especially during exercise. Water helps regulate your body temperature, transport nutrients and oxygen to your muscles, remove waste products, and prevent dehydration The amount of water you should drink before and during exercise depends on several factors, such as the duration, intensity, and type of exercise, the environmental conditions, your sweat rate, and your body weight. However, a general guideline is to drink: 17 to 20 ounces (or two to 2.5 cups) of water two to three hours before exercise Eight ounces (or one cup) of water 20 to 30 minutes before exercise Seven to 10 ounces (or about one cup) of water every 10 to 20 minutes during exercise You can also weigh yourself before and after exercise to estimate how much water you lost through sweating. For every pound of body weight lost, drink 16 to 24 ounces (or two to three cups) of water If you exercise for more than an hour, or in hot and humid conditions, yo...
Bread is a staple food that is made from flour, water, yeast, sugar, salt, and oil. There are many variations of bread, such as whole wheat, sourdough, rye, and gluten-free. Bread can be baked in a loaf pan, shaped into rolls, or flattened into flatbread. To make bread, you need to follow these basic steps: Proof the yeast by dissolving it in warm water with a pinch of sugar. Wait until it becomes foamy and bubbly. This shows that the yeast is active and ready to make the dough rise. Mix the flour, salt, sugar, and oil in a large bowl or a stand mixer. Add the yeast mixture and stir to form a soft dough. You may need to adjust the amount of flour or water depending on the humidity and altitude of your location. Knead the dough by hand or with a dough hook for about 10 minutes, until it is smooth and elastic. The dough should be slightly sticky, but not too wet or dry. Place the dough in a greased bowl and cover it with a damp cloth or plastic wrap. Let it rise in a warm place until it ...
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