Problem: Article: If you want to make henna yourself by using the leaves from the henna plant, gather or purchase either fresh or dried leaves from a henna plant. This is also a good way to assure that the henna you use is the most natural and produces the best color.  The henna plant is also called Lawsonia inermis or mehendi plant.  If you do not have a henna plant at home to gather your leaves, you can purchase them from plant stores or reputable online vendors such as Green Field Exports or Herbs India. If you are using fresh leaves to make henna, you’ll need to first dry them in the sun so they can be turned into a powder. The leaves are dry when they have a crisp consistency, like a potato chip. By removing any branches and twigs from the dried henna leaves, you assure that your henna will render the purest and most intense color. In order to turn your dried leaves into henna, you’ll first need to make a powder out of them by pulsing them either in a blender or a mixer. Blend and pulse your leaves until they are a fine powder. This will ensure that your henna isn’t fibrous and help your final henna paste mixture be smooth. You don’t want to expose your henna powder to any liquid until you’re ready to use it. Likewise, you want to keep it as fresh as possible by keeping it in an airtight container in a cool and darker place. In order to use the powder you made, you'll first have to turn it into a paste by following the method for making henna from a powder. After about a day, your henna mixture has released its dye and is ready to use either on your hair or body.  If you want to use the henna paste for mehndi, or henna body painting, Rupal Pinto’s website http://www.rupalpinto.com/mehndi/four.html#powder is an excellent source. If you want to use the henna paste to color your hair, the blog Tabouli Bowl https://thetaboulibowl.wordpress.com/2013/10/02/how-to-make-and-use-henna-hair-dye/ is an excellent source.
Summary: Gather or purchase fresh or dry leaves from the henna plant. Dry fresh leaves in the sun. Separate branches and twigs from the dried henna leaves. Turn leaves into a fine powder with a blender or mixer. Store in a dry, airtight container in a cool place until ready for use. Make your henna powder into a henna paste for use by following the above steps. Use your henna mixture!

INPUT ARTICLE: Article: 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.

In one sentence, describe what the following article is about: Fiber is important for regulating your bowels and dealing with IBS symptoms. If you are having trouble getting enough fiber from your diet alone, then taking a fiber supplement may help to improve your IBS symptoms. Choose bulk forming laxatives because they are the least likely to irritate your bowels.  The recommended daily amount of fiber is between 25 to 35 grams.  If you are not getting this amount of fiber from food sources, then you can supplement with fiber. Fiber supplements are available as powders, capsules, and biscuits. Make sure that you read and follow the manufacturer's instructions for use. Always take fiber supplements with a full glass (8 ounces) of water. Probiotics may also be helpful for treating your IBS symptoms. Probiotic supplements contain good bacteria that can help to regulate your digestion. Try taking a probiotic for about a month to see if it helps you.  A typical dose is between one to two billion colony forming units (also known as CFUs) per day. Make sure that you follow the manufacturer's dosing instructions. Some doctors will recommend a higher dosage for their patients. Check with your doctor for a specific dose recommendation. When choosing a probiotic, make sure that the package provides the name and contact information of the manufacturer, the scientific names of the bacteria strains included in the probiotic, a "best by" date that states how many of the bacteria will be alive when the product expires, information about how to store the product, and dosage instructions. Avoid any products that make claims that the product will cure or treat a disease or condition. Peppermint oil capsules have been found to be effective for children with IBS. Peppermint capsules seem to reduce the abdominal pain that is common with IBS sufferers. Try taking peppermint oil capsules for a couple of weeks to see if it helps to soothe pain associated with your IBS.  A suggested dosage is to take one to two coated 0.2 mL peppermint oil capsules. You can take up to three doses per day. Keep in mind that some people experience heartburn from taking peppermint capsules.
Summary:
Take fiber supplements. Incorporate a probiotic supplement. Try coated peppermint oil capsules.