Did you know that sixty percent of your body weight is water? However, a loss of only two percent of this water through dehydration (脱水) during exercise can significantly affect your performance. The more you sweat, the more your exercise performance declines, unless you drink enough to replace your loss of fluids (液体).

    When you lose too much water, you can overheat quite easily, especially in a warm environment. But this is not the only problem you may face. Dehydration leads to your heart pumping much faster, which means exercise becomes more difficult and requires more effort. Despite these problems, however, many of us simply do not take enough fluids in when we head for the gym or set out on a run.

    So why is this? How do we manage to lose so much water without simply drinking more to replace it? Well, it's easier than you think. When we are at rest, we quickly become aware that we are thirsty and will put that right by having a drink. When we exercise, on the other hand, our thirst mechanism (结构) does not work as effectively, so we don't notice early enough that we are actually thirsty. In fact, we only start to fed thirsty when we have already lost around two percent of our body weight.

    Another problem is that, the more dehydration we become during exercise, the more difficult it is to prevent further dehydration-because our stomachs become intolerant (不能容忍的) to fluids and we do not absorb water properly, just when we need it most.

    The key thing about fluids and exercise is to manage your intake properly-regular small amounts are preferable, and some should be drunk before the period of exercise begins. You also need to match your intake to the sort of exercise you are doing. For example, for one hour of exercise, such as taking part in a 10 km run, you need to drink about two extra litres of water. For longer periods of exercise, sports drinks are recommended.

    There are many reasons why people can't get a good night's sleep and as with any other health conditions, things are not likely to improve until you find a way to break the cycle.

    These are some of the main factors that need to be addressed.

    Worry and stress

    We have all been kept awake by many factors that cause worry and stress in our lives. Money problems, relationship issues and work stresses can have you sitting up all night. A useful habit is to download your thoughts at the end of the day. Keep a pen and paper next to your bed and before you go to sleep, write down your thought and worries, create a to-do list for the following day or set down solutions and ideas that relate to work.

    Diet and eating patterns

    What and when you eat can have a major impact on your ability to sleep. Eating too late or indulging in a rich or spicy meal can keep you awake. These foods take a long while to digest and the after effects of indigestion and heartburn are not going to set you up well for a good quality sleep.

    A research suggests that both calcium and magnesium may be linked to poor sleep. Even low intakes of magnesium found in green vegetables, beans, nuts and seeds have been shown to make it harder to stay asleep. Calcium is found in dairy foods, soybeans and green vegetables and low levels have also been shown to make it more difficult to nod off.

    Alcohol and caffeine

    Tea, coffee and energy drinks contain caffeine that helps to stimulate the nervous system and make you more alert, which is great if you need a pick-me-up. Dosing up on caffeine during the day can affect your ability to sleep later on in the evening. Try limiting your intake of caffeine to the morning and switch to decaffeinated options such as herbal teas. Alcohol is a double-edged sword when it comes to sleep. While a little may help to induce slumber, even in small amounts it can cause fragmented sleep patterns.

    Bedroom environment

    “Your bedroom should be dark once the lights are switched off because melatonin, a sleep-regulating hormone, is very light-sensitive. Maintaining the right temperature can also help with sleep as a room that is too hot may prevent your core temperature from going down, which is essential for switching on the sleep mechanism within the body.

    Developed by researchers and designers specializing in typography(印刷术)and behavioral science, Sans Forgetica is a new font(字体)designed to help readers better remember the information they read by forcing them to spend a bit more time on each word.

    The design of Sans Forgetica is based on a font called Albion, but with substantial  modifications(修改)to reduce familiarity and attain its goal of engaging the brain more and helping the reader retain(保留) more information. It was developed by scientists at RMIT University in Melbourne, Australia, who believe it could help students studying for exams.

    “We believe this is the first time that specific principles of design theory have been combined with specific principles of psychology theory in order to create a font, ”Behavioral economist Jo Peryman told DW.

    If fonts are too familiar, readers often glance over them without their brain creating may  memories of what was read. At the same time, if a font is too outlandish, the brain has to struggle too much to decipher(破译)it while neglecting the retention of information. According to its developers, “Sans Forgetica lies at a sweet spot where just enough obstacle has been added to create that memory retention.” Its modifications force readers to spend more time, but not too much time, reading each word, allowing the brain to engage in deeper cognitive processing.

    So does Sans Forgetica actually work? Does it help readers better remember the information they read? So far, studies have shown that it can make a difference, although not a significant one.

    One experiment had 96 participants recall word pairs presented in three different fonts. They remembered 69 percent of the word pairs written in Sans Forgetica, compared to 61 percent for the other fonts. In a different experiment, 303 students took a mock(模拟)multiple-choice exam, and whenever the text was presented in Sans Forgetica, they remembered 57 percent of the text, compared to only 50 percent of the surrounding text written in Arial font.

    So Sans Forgetica won't give you the memory of an elephant, but if you're the kind of person who believes every little bit helps, it might be worth a try.

    It can be a real struggle trying to learn a new language. I had always enjoyed learning languages in school, but only recently did I start learning German. I found that I could understand and learn individual words easily, but when it came to literature, I really struggled. That was when my tutor at university suggested reading some children's books printed in the target language.

    At first, I felt a bit silly going on a hunt for a book designed for someone half my age, lout then I realised that everyone has to start somewhere. As children, we are given these basic texts to familiarise our brains with certain vocabulary and writing structures, and from there, we can learn and develop. I started with books which are taught to us as children in the UK. I managed to find Oliver Twist by Charles Dickens and James and the Giant Peach by Roald Dahl.

    The beauty of reading books that were introduced to you as a child is that you are already familiar with the plot. As a result, you can work out some of the definitions of words with your prior knowledge of the story. At first, I used to read with the book in one hand and a dictionary in the other, but this method did not work well for me. The method I would recommend is to read a chapter of your chosen children's book and at the end of that chapter, highlight the words you do not know and then look up the definitions. If you can wait a bit before you use a dictionary, you may be surprised what you can get merely from the context of the sentence in the story. Additionally, a lot of children's books have pictures which may give you a clue as to what or to whom the passage is referring.

    There is an old saying that America and Britain are "two nations divided by a common language." No one knows exactly who said this, but it reflects the way many Brits feel about American English. But are American and British English really so different?

    Vocabulary

    The most obvious difference between American and British English is vocabulary. There are hundreds of everyday words that are different. For example, Americans go on vacation while Brits go on holidays; New Yorkers live in apartments while Londoners live in flats. There are far more examples than we can talk about here. Fortunately, most Americans and Brits can usually guess the meaning through the context of a sentence.

    Past Tense Verbs

    You'll also find some differences with past forms of irregular verbs. The past tense of "learn" in American English is "learned". British English has the option of "learned" or "learnt". The same rule applies to "dreamed" and "dreamt", "burned" and "burnt", and "leaned" and "leant". Americans tend to use the -ed ending; Brits tend to use the-t ending.

    Spelling

    There are hundreds of slight spelling differences between British and American English. Noah Webster, an author, politician and teacher, made an effort to reform English spelling in the late 1700s.

    Webster wanted to spell words the way they sounded. You can see Webster's legacy(遗产) in the American spelling of words like color (from colour), honor (from honour), and labor(from labour).

    Not So Different After All

    British and American English have far more similarities than differences. With the exception of some regional dialects, most Brits and Americans can understand each other without too much difficulty. They watch each other's TV shows, sing each other's songs and read each other's books. They even make fun of each others' accents.

    Throughout history scientists have risked their health and their lives in their search for the truth.

    Sir Isaac Newton, the seventeenth century scientist, was very smart, but that didn't stop him from doing some pretty stupid things. In his laboratory in Cambridge he often did the strangest experiments. Once, while testing how light passes through lenses (晶状体), he put a long needle into his eye, pushed it to the back, and then moved it around just to see what would happen. Luckily, nothing long-lasting did. On another occasion he stared at the sun for as long as he could bear, to discover what effect this would have on his sight. Again he escaped suffering permanent damage, though he had to spend some days in a darkened room before his eyes recovered.

    In the 1750s the Swedish chemist Karl Scheele was the first person to find a way to produce phosphorus (磷). He in fact discovered eight more chemical elements including chlorine (氯), though he didn't get any praise for them. He was a very clever scientist, but his one failing was a curious habit of tasting a little of every substance he worked with. This risky practice finally caught up with him, and in 1786 he was found dead in his laboratory surrounded by a large number of dangerous chemicals, any of which might have been responsible for his death.

    Eugene Shoemaker was a respected geologist. He spent a large part of his life studying craters (火山口) on the moon, and how they were formed, and later did research into the comets of the planet Jupiter. In 1997 he and his wife were in the Australian desert where they went every year to search for places where comets might have hit the earth. While driving in the Tanami desert, normally one of the emptiest places in the world, another vehicle crashed into them and Shoemaker was killed on the spot. Some of his ashes (骨灰) were sent to the moon aboard the Lunar Prospector spacecraft and left there — he is the only person who has had this honor.