INPUT ARTICLE: Article: Aim to consume at least 8 fluid ounces (240 ml) of water each hour when the temperatures are hot to keep your body hydrated. Try to drink water with every meal and throughout the day to keep your body hydrated and cool. If this seems daunting to you, carry around a bottle of water with you during the day, or switch out 1 beverage each day for a glass of water. Drinks like coffee, tea, and soda can make you slightly dehydrated when you drink them. Try to limit yourself to 1 caffeinated or sugary beverage per day, and focus on drinking water before and after you have caffeine or sugar.  If you like the flavor of sodas, consider adding flavor to your water with flavor drops or powders that you can purchase at the supermarket. That way, you can get the health benefits of water with the flavor of a soda. If you enjoy the carbonation of soda, consider drinking carbonated water instead of soda. When you’re doing a lot of sweating, like when you’re running, lifting weights, playing a sport, or even gardening, your body can quickly become dehydrated. After you drink a sports drink, have at least 1 cup (240 mL) of water to rehydrate your body completely. Sports drinks contain a mixture of carbohydrates, sodium, and potassium, called electrolytes, which help replace the minerals that you lose when you sweat and encourage hydration.

SUMMARY: Drink at least 96  fl oz (2,800 mL) of water on hot days. Avoid caffeine and sugary beverages. Have a sports drink after performing strenuous activities.


INPUT ARTICLE: Article: to help your body grow. Good nutrition is essential for reaching your height potential, which is the highest your body can grow. Build your meals around fresh vegetables, fruits, and lean proteins. Fill half your plate with veggies, 1/4 of your plate with lean protein, and 1/4 of your plate with complex carbs. Snack on fruits, veggies, and low-fat dairy.  Lean proteins include chicken, turkey, fish, beans, nuts, tofu, and low-fat dairy. Complex carbs include whole grains and starchy veggies, like potatoes. Protein helps your body build healthy body mass, like muscles. This can help you be your tallest. Eat protein at every meal and include it in your snacks. For instance, you might eat yogurt at breakfast, tuna fish for lunch, chicken at dinner, and string cheese as a snack. Young children who eat a whole egg daily may grow taller than kids who don't. Eggs contain protein and vitamins that support healthy growth, and they're also a cheap and easy food to add to your diet. Eat an egg to 1 meal every day to potentially help you get taller. Ask your doctor if it's safe for you to eat an egg every day. Dairy contains protein, calcium, and vitamins to nourish your body. While milk is a great choice, yogurt and cheese are also great sources of dairy. Incorporate 1 serving of your favorite dairy product into your daily diet. For example, drink 8 fluid ounces (240 mL) of milk, eat 6 fluid ounces (180 mL) of yogurt, or eat a slice or 1 oz (28 g) of cheese. Supplements may help you grow taller by meeting your nutritional needs. Calcium and vitamins A and D are especially important because they support strong bones. Talk to your doctor to find out if supplements are right for you.  For instance, you might take a daily multivitamin and calcium supplement. Keep in mind that vitamins won't make you grow taller than your genetics allow.

SUMMARY: Eat a healthy, nutritious diet Incorporate more protein into your diet. Eat an egg every day if you're not allergic to them. Consume a serving of dairy each day to support your growth. Take calcium and vitamin supplements if your doctor says it's okay.


INPUT ARTICLE: Article: To lower both total alkalinity and pH, you will need to add an acid. Liquid muriatic acid (hydrochloric acid diluted to 20 percent) and dry sodium bisulfate are among the most popular choices.  The acid combines with the water, thereby increasing the concentration of hydrogen ions and lowering the pH. Similarly, the acid reacts with bicarbonates in the water and reduces the water's total alkalinity in the process. You could also look for a generic “pH decreaser,” “alkalinity decreaser,” or “combination decreaser” chemical at a pool supply store. The pH will drop faster than the alkalinity, so you need to fix the alkalinity first. Once you balance the alkalinity, the pH will gradually adjust to it.  Always follow the instructions on your pH/alkalinity chemical when preparing the correct amount. As a general rule, you will need 1.6 lbs (725.75 g) sodium bisulfate or 1.3 qt (1.23 L) muriatic acid for every 10,000 gallons (37.85 kL) of water to drop the total alkalinity by 10 ppm. Scoop water out of your hot tub into an 8 gal (30.28 L) plastic bucket until that container is three-quarters full. Pour the full amount of pH decreaser into the water in the bucket and let it dissolve. You must add the acid to the water. Pouring the acid into the bucket first and adding the water can cause damage to the bucket and may result in ineffective mixing. Make sure that the pump and filters are running. The hot tub should be set at its usual temperature and speed before you continue. It is crucial, however, that no one is in the hot tub while you are balancing the water. Slowly pour the diluted decreaser into the center of the hot tub. Pour the acid in gradually instead of dumping it in all at once. Adding the acid too quickly can cause damage to the sides, bottom, and equipment in the hot tub. Allow the pump to circulate the water for three to six hours after you add the decreaser. During this time, the pumps should circulate the water and acid together more thoroughly. Only after the two have been well combined will the pH and alkalinity be consistent throughout the hot tub, and you need to wait until these measurements are consistent before moving on any further. Test the alkalinity first, then the pH.  If done correctly, the alkalinity should already be balanced. The pH may not be balanced yet, however. If either the alkalinity or pH is still high, repeat the process. Continue as needed until the water is well balanced. You should completely drain the water in your hot tub at least once every four to six months. Afterward, fill the hot tub back up, balance the pH and alkalinity as needed, and continue to monitor the conditions as usual.  You will need to balance the pH and alkalinity of your water nearly every week if you use the hot tub regularly. Adding chemicals to the water so often can cause excess build-up, and you will likely notice that it is becoming more difficult to balance your water conditions. Once you notice this difficulty, it is time for you to change the old water out for fresh water.

SUMMARY:
Choose the right chemical. Determine your initial measurements based on total alkalinity. Mix the chemical together with a small amount of water. Turn the hot tub on. Add the diluted chemical to the hot tub. Give the water a chance to balance. Test the alkalinity and pH again. Periodically drain the water.