How to Give a Full Body Massage

Professional techniques to soothe sore muscles and alleviate aches

Ready to help someone relax? Giving your partner, your friend, or a client a massage is a wonderful way to rid them of stress and soothe their sore muscles. With the right products and techniques, you can give them a professional-level massage right out of the gate. Keep reading to learn exactly how you can do a full body massage at home.

[Edit]Best Way to Give a Full Body Massage

Ask your client to lie down on their stomach and start massaging their neck and shoulders. Use your hands to knead their muscles and release any tension. Move onto their back, arms, legs, and feet, before finishing off with a gentle head massage.

[Edit]Steps

[Edit]Creating a Relaxing Atmosphere

1. Pick a private, warm room to massage in. When the room is comfortable, the person you’re massaging will feel comfortable, too. Keep the heat a little bit higher than normal, since the person you’re massaging will be mostly undressed. Make sure the room is private as well so that there are no interruptions.^[1]
   
2. Play some soothing music. Choose some gentle classical music, or even some sounds from nature. These calming, relaxing noises will help your partner or client calm down and really enjoy the experience.^[2]
   
   • Keep the music softly playing in the background instead of turned up loud. You want the music to add to the experience, not take away from it.
3. Light some candles and dim the lights. There's something very relaxing about candles, so it's a good idea to light a couple around the room. Try some with relaxing (but not overpowering) scents, like lavender, sea breeze, or tropical.^[3]
   
   • If possible, turn the lights down low or off completely and work only by candlelight. You want the person receiving the massage to be so relaxed that they're almost asleep by the end, so the darker it is the better!
4. Cover the area in towels and have a few nearby. As you massage the other person, you’re going to get a lot of oil everywhere. Cover the surface with fresh towels, and keep a couple on hand so you can wipe off your fingers as needed. Use extra towels to cover the person’s body as you work.^[4]
   
   • Ideally, the person you’re massaging will be stripped down to their underwear (or wearing nothing at all). Use the towels to cover up any parts of the body that you aren’t working on so they feel safe and comfortable the entire time.
   • If you’re massaging your partner, have them lie down on the bed. If you’re massaging a client, use a professional massage table.

[Edit]Basic Massage Technique

1. Start by massaging the neck and shoulders. Place a hand on either shoulder in the classic massage position and knead your thumbs deep into the muscles of the shoulders. Use your fingers for grip, but don't press them into the collarbone, as this can be painful.^[5]
   
   • When you've finished with the shoulders, use the press and release technique to massage along the neck, all the way to the hairline. Remember to keep your hands on either side of the spine.
   • Now move around to stand in front of your client/partner's head, so their shoulders are facing you. Make a fist with each hand, then rub the knuckles gently but firmly across the tops of the shoulders, to release any tension,
   • Use your thumbs to press and release along the tops of the shoulders and up the back of the neck.
2. Massage the feet. Start massaging the soles of the feet by wrapping both hands around the foot and using your thumbs to apply pressure. Pay special attention to the arch of each foot, as this area tends to accumulate a lot of tension. When you get to the toes, grab each one individually and give it a gentle pull.^[6]
   
   • Keep in mind that not everyone likes having their feet touched, and some people are very ticklish. Ask your partner or client before you touch their feet!
3. Work your way up the legs. Give each leg a couple of long, relaxing strokes to begin with, all the way from the calf to the upper thigh. Then, cover the leg you're not currently working on with a towel and focus on massaging the calf of one leg. Use a kneading technique (like kneading bread) to work the calf muscle. Move up towards the thigh and repeat the kneading technique here. Then press the heel of your hand into the skin and very slowly move it along the thigh.^[7]
   
   • Apply light pressure with both hands, smoothly stretching the skin. This technique is known as effleurage, and is a good way to ease into the massage.
   • Cover the leg you just finished working on with a towel (to keep in heat) and repeat the massage on the other leg.
4. Move from the lower to the upper back. Place the palm of each hand on either side of the spine and work your way up, keeping your hands parallel to one another. When you reach the top of the back, fan your hands outwards across the shoulders, as if outlining the top of a heart. Return to the lower back and use a kneading motion to work the large muscles on either side of the spine. Then, use a "press and release" technique to work your way up the back. This involves pressing your fingertips firmly into the flesh of the back before quickly releasing. When the pressure is released, your partner/client's brain will release a rush of pleasurable chemicals.^[8]
   
   • These areas tend to build up a lot of tension, so make sure to spend some time here.
   • When you get to the upper back, have your partner/client bend their elbows so their shoulder blades stick out. This will give you better access to the muscle around the edge of the shoulder blades, which tends to harbor a lot of tension and knots.
   • To work on the knots, use a thumb or single finger to press and release repeatedly around the problem area.
5. Massage the hands and arms. Hold their wrist in your left hand, so their entire arm is lifted from the bed. Then, use your right hand to sweep along the back of the forearm, along the tricep and over the shoulder, coming back on the opposite side. Now, switch to holding their wrist in your right hand, then sweep your left hand along their forearm and bicep, then over the shoulder and down the opposite side.^[9]
   
   • To massage the hands, take their hand in yours and massage the palm with your thumbs, using small circular motions. Then, take each finger in turn and slowly slide from the knuckles to the nail. Pull each finger firmly, but not so hard that you cause it to crack.
6. End with a head massage. Ask them to flip over so you can work on the head and face. Use your thumbs to gently massage the top of the scalp. Next, massage the folds and lobe of each ear between your thumb and forefinger. Then, use your fingertips to gently swipe along the contours of the cheekbones. Put your hands beneath your partner/client's head and lift it slightly from the bed. Use your fingers to find the small hollows when the neck meets the base of the skull. Apply firm pressure with your fingertips, then release. Repeat several times.^[10]
   
   • To finish the massage, use your fingertips to gently massage the temples, moving in slow circular motions. The temples are an important acupressure point, so this helps to relieve tension.

[Edit]Perfecting the Massage

1. Use a massage oil. Massage oil helps your hands glide seamlessly over the other person’s body. That way, you won’t accidentally pinch or pull the skin. You can use massage oil that’s made specifically for massages, or you can use coconut oil or sesame oil.^[11]
   
   • Jojoba and almond oils are also very effective and have a pleasant aroma.
   • Try to warm the oil and your hands slightly before applying the oil to your partner/client's skin. Cold oil/hands are not conducive to a relaxing massage!
   • Or, put the oil bottle in warm water to warm it up.^[12]
2. Work slowly. Never try to rush through the massage—it should be a luxurious, relaxing experience for the person you’re working on. There’s no set timeline, but an average massage usually lasts between 40 to 60 minutes.^[13]
   
   • Dedicate time to each individual body part, giving it your full care and attention, and keep your strokes long, smooth and slow.
3. Keep your hands in contact with the skin at all times. This keeps the momentum flowing and never breaks the atmosphere of relaxation. Even if you have to grab a towel, a drink of water or more massage oil during the massage, try to keep one hand on the skin at all times.^[14]
   
4. Communicate with the person you’re massaging. What feels good to you mightn't feel good to the other person, so it's important to ask them how they're feeling and to really take note of their responses.^[15] Ask them about pressure, what body part you’re touching, and what they enjoy the most.
   
   • Try to speak in a low, soothing voice to maintain the calm atmosphere.
5. Spend extra time on any knots you find. Knots are big groupings of muscle fiber that may feel stiff or sore. The knots may feel like large, circular areas of tightness, or tiny bumps which almost feel like peas beneath the skin. Try to get directly on top of the knot, otherwise it can slip out from beneath your fingers. Use your thumbs to dig into the knots and slowly release the pressure.^[16]
   
   • Make sure to ask the person you’re massaging if they want you to work out their knots. This can be a little uncomfortable, and some people might not want that during a relaxing massage.
6. Avoid massaging the spine and any bones. Massaging bones is uncomfortable, and won’t be very relaxing. As you move through the muscle groups, stick to the spongy, fleshy muscles and don’t work on anything hard.
   
   • Besides, it is the muscles you really need to work on, as this is where the most tension collects. Stick to the muscles and you can't go wrong!

[Edit]Tips

• A lot of times after massaging someone your hands will start to ache. Gently rub the palms of your hands to relieve your pain.

[Edit]Related wikiHows

• Give a Foot Massage
• Do an Indian Head Massage
• Massage Yourself
• Give a Back Massage

[Edit]References

[Edit]Quick Summary

1. ↑ https://www.askmen.com/money/how_to_100/101_how_to.html
2. ↑ https://www.insider.com/guides/health/sex-relationships/tantric-massage
3. ↑ https://www.askmen.com/money/how_to_100/101_how_to.html
4. ↑ https://www.askmen.com/money/how_to_100/101_how_to.html
5. ↑ https://www.glamour.com/story/how-to-give-the-best-massage-e
6. ↑ https://www.drugs.com/cg/how-to-give-a-foot-massage.html
7. ↑ https://www.glamour.com/story/how-to-give-the-best-massage-e
8. ↑ https://www.drugs.com/cg/how-to-give-a-back-massage.html
9. ↑ https://www.askmen.com/money/how_to_100/101_how_to.html
10. ↑ https://health.clevelandclinic.org/knots-in-your-neck-how-to-try-a-trigger-point-massage-to-release-them/
11. ↑ [v161221_b01]. 20 December 2019.
12. ↑ [v161221_b01]. 20 December 2019.
13. ↑ https://www.thrillist.com/sex-dating/nation/how-to-give-a-good-massage
14. ↑ https://www.thrillist.com/sex-dating/nation/how-to-give-a-good-massage
15. ↑ [v161221_b01]. 20 December 2019.
16. ↑ https://health.clevelandclinic.org/knots-in-your-neck-how-to-try-a-trigger-point-massage-to-release-them/

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How to Swim

Learning how to swim can be scary when you don't know what you're doing. Don't worry though — there are things you can do to make learning how to swim less daunting. Once you get the hang of it, swimming will be a breeze.

[Edit]Steps

[Edit]Getting Comfortable in the Water

1. Let go of your fear. A lot of people put off learning how to swim because they're afraid of drowning. While drownings do occur, most of them could have been prevented by simple safety measures. Follow these guidelines whenever you're swimming, and the odds of drowning will decrease dramatically:^[1]
   
   • Don't swim alone. Always go swimming with one other person who is a strong swimmer, if not several other people. An area with a lifeguard is usually the best place to swim.
   • Don't start out swimming in moving water. If you're learning to swim in an ocean or river, you'll need to be more aware of the motion of the water. If you must learn to swim this way, try to make sure you're with someone who knows what he or she is doing, and be sure to read the step about getting out of a riptide or a rushing river (below).
   • Use proper safety gear until you have enough water experience and are reasonably comfortable in the water.
   • Stay within a depth you can handle. When you're first learning how to swim, don't venture into water that's too deep for you to stand in. That way, if something goes amiss, you can simply stand up and breathe.
   • Avoid swimming during inclement weather conditions. Swimming in a light rain shower should be fine, but if you see or hear a storm approaching, get out of the water immediately. This rule is to be followed regardless of how well you can swim.
   • Don't swim in water that's too cold. Moving your limbs to paddle can become suddenly difficult if you're in frigid water.
2. Get used to floating. When you're in the water, hold on to the side of the pool or a dock, and let your legs float out behind you - they should lift easily if you let them. But, for some people, they like to sink to the bottom, while your upper body floats. Don't worry; just retry the method again. Practice doing this on your stomach and on your back, until you're used to letting half of your body float.^[2]
   
   
   • Try floating on your back or your stomach as soon as you're ready. Stay in a shallow depth so that you can simply stand up if it's not working out. It might feel weird to have water around your ears while your nose and mouth are in the air, but you'll get used to it. For extra stability, put out your arms at a right angle so that your body is in a "T" shape. When floating for the first time, you can try taking a deep breath and then floating. If your lungs are full of air, your body will float for sure. Do this until you're more experienced.
3. Don't panic. Always remember that you have a fallback if you're in an unmanageable depth or you simply can't move your limbs - floating on your back. Don't flail around or start breathing quickly if you can't swim; simply lie back as flat as you can, and let the water carry you while you regain your composure.^[3]
   • A good tip for floating on your back is to hold your breath and have lungs full of air. Another good tip is to stick your stomach out.
     
     
4. Practice exhaling underwater. While you're still in a shallow depth, take a deep breath and put your face underwater. Slowly exhale out your nose until you're out of breath, then come back up. Bubbles should come out. You can also exhale out of your mouth, but usually in big bubbles until you finally let out a stream of bubbles.^[4]
   
   
   • If you're uncomfortable exhaling through your nose, you can hold it closed or wear a nose plug and exhale through your mouth.
5. Wear goggles (optional). Wearing goggles can help you feel more comfortable opening your eyes underwater, and might allow you to see more clearly. Find a pair with spongy circles around the eyes and dip them in the water, so that they'll stick to your skin. Tighten the strap around the back of your head so that the goggles fit snugly.^[5]
   

[Edit]Beginning Strokes and Treading Water

1. Practice kicking your legs. Whether you're floating on your back or still holding on to the side of the pool, you can practice kicking. (To see how far each kick can propel you, practice it using a kickboard. This allows you to focus on your kicking technique without worrying about keeping your head above water.)^[6]
   
   
   • Try a flutter kick. Point your toes out like a ballerina, keep your legs mostly straight, and alternate legs as you make small kicks. You should feel the most flexion in your ankles.
   • Try a whip kick. Keep your legs held tightly together from your hips to your knees, and from your knees to your ankles. Bend your knees so that your shins come up to about a 90-degree angle, then quickly bring your shins apart and move them in a circular motion, keeping your thighs together the whole time. (That is, trace half a circle with each leg, moving your right leg to the right and your left leg to the left.) Bring your shins back together at the bottom of the circle, and lift them up again to restart the kick.
   • Try an eggbeater kick. This kick is commonly used to tread water, and stay in a vertical position with your head and shoulders above water. Start with your knees bent and your legs slightly wider than hip-width apart. Then "pedal" each leg as you would on a bike, only they'll go in opposite directions: while one leg pedals "forward," the other leg should pedal "backward." This one takes some practice to get used to, but it's handy for "resting" when your feet can't touch bottom.
2. Learn how to do a crawl. Crawls are great strokes to learn as a beginner, and they'll move you pretty quickly. Here's how to do them:^[7]
   
   
   • Try a backstroke first. Float flat on your back, and do a flutter kick with your legs. With your arms, do the "crawl" motion, lifting one arm straight into the air and keeping it straight as it re-enters the water next to your head. Once it's underwater, bend it to bring it back to a straight position next to your side, and repeat. Alternate arms as you swim, and try to keep your fingers together and your hands as flat as possible.
   • Try a front stroke (also known as a freestyle or American crawl).^[8] Floating on your stomach, do a flutter kick with your legs and use your arms to "crawl" forward. Bring one arm out of the water so that it's "reaching" forward, then bring it back down and use your cupped hand to "push" the water behind you. Alternate arms. To breathe, turn your head to one side under the arm that's currently crawling, lifting enough for you to take a breath. Take a breath under the same arm each time, so that you're breathing once every two strokes.
3. Tread water. Treading water can help you catch your breath and keep your head up without actually swimming. Do the eggbeater kick listed above, and use your hands to keep your balance by "sculling" - keep your forearms flat on the surface of the water, and imagine they're butter knives spreading on a piece of toast. Move one arm in a clockwise circle, and the other arm in a counterclockwise circle.^[9]
   
   
4. Use your arms to come up from the bottom. If you're below water and would like to come up, use your arms to propel yourself. Put them straight up above your head, and quickly bring them down to your sides. This should push you up a few feet. Repeat until you break the surface.
   

[Edit]Learning Advanced Techniques

1. Try some more advanced strokes. Once you're more comfortable in the water, you can start learning new strokes that will move you more quickly or with less energy. Try these:
   
   
   • Learn the dolphin stroke.
   • The butterfly stroke .
   • Swim the breaststroke.
   • Do the sidestroke.
   • Try swimming laps.
2. Try diving.^[10] Dives can be a fun way to get into the water and start a stroke. Start with a basic dive, and move on to more complicated swan dive, back dive, and rolling dive.^[11]
   
   
   • Always make sure the water is deep enough before you dive. At a bare minimum, the water should be deep; if you're a tall person, make it at least .

[Edit]Being Prepared for Unlikely Situations

1. Know how to get out of a rip current. If you're swimming in the ocean, you might get caught in a rip current. Knowing what to do can save your life, so try to memorize these steps before you get into the water.^[12]
   
   • Do not panic. This is, by far, the most important step of all. By flailing and panicking, you could actually keep yourself under the water.
   • Swim sideways. Do not try to swim directly to shore or directly out further into the ocean. Instead, try to swim in a line that's exactly parallel to the shoreline.
   • Swim in a stroke that allows you to breathe. Swim with the strongest stroke you can do that also allows you plenty of room to breathe. This might be a sidestroke, front crawl, or breaststroke.
   • Keep swimming until you're out of the rip current. You might have to swim quite far before you're safely out of the rip current, but keep going. You don't want to undo the good work you've done so far by heading for shore at the wrong time.
   • If possible call out for help. If you can, motion to the lifeguard or yell "Help!" as soon as possible. However, don't do this if it means sacrificing a breath or if you have to stop swimming - it's better to keep yourself moving.
2. Know how to get out of a river current. If you're caught in a river that's flowing too quickly or pushing you under, follow these steps to get out:^[13]
   
   • Don't flail or panic. As with a rip current, panicking and flailing your limbs can push you deeper into the water. Try to take even breaths and remain calm.
   • Aim to swim diagonally toward the shoreline. Swimming toward the shoreline at a 90-degree angle will force you to fight with the current too much, and might cause you to become exhausted quickly. Instead, plan to get to the shoreline at a diagonal angle that goes with the current.
   • Don't try to swim upstream. You'll spend too much energy for not enough results. Only try to swim upstream if there's immediate danger downstream, such as sharp rocks or a waterfall.
   • If you are being rapidly carried downstream by the current, point your feet in the direction you are being carried. This may prevent you from striking your head on a rock or other obstruction.

[Edit]Video

[Edit]Tips

• Start off swimming lessons where there are no currents or waves.
• Swim in pools that are shallow (one meter deep) if you are a beginner.
• Make sure to buy some ear drops. They help in case your ears get clogged.
• Remember you can always put your feet down if you begin to panic.
• Use a kick board, life jacket, or arm floats to help stay afloat if you feel nervous about moving around the water.
• If you have lighter colored hair, invest in a swimmer’s shampoo and/or a sturdy swim cap so your hair doesn't discolor or break off.
• If you are nervous getting into the water, try putting your feet in first and slowly make your way in.
• Practice with family members until you feel confident in the water on your own.
• Close your mouth or invest in a snorkel so you don’t get chemically-treated pool water or bacteria from the people who’ve been in there previously.
• If possible, learn to swim under the supervision of a trained lifeguard. He or she has been taught to recognize signs that you need help, even if you're underwater and unable to call out.
• If you are floating on your back, stay calm or you won't float.
• Practice with an experienced swimmer for more help.
• Use safety equipment especially if you are a novice and/or younger as accidents can and will happen.
• If you're a beginner, swim close to the edge so you can hold on if you need to.
• Using supportive floats can be a great way to start experimenting with swimming and floating in calm waters.
• If you have long hair, consider wearing a swim cap to keep it out of your way. In addition, some public pools require swimmers with long hair to wear them, so it can't hurt to have one on hand.
• Be confident before you start progressing to the deep end.
• Always shower after swimming, because the chlorine is very damaging and drying. After showering, make sure to moisturize properly as well.^[14]
• Just be aware that if your hair is blonde or lighter the chlorine might turn it green.

[Edit]Warnings

• Never swim in a storm that has lightning with it. Lightning targets water, and can shock everyone in it if it hits the water. If you can hear thunder even from miles away, you can be struck by lightning.
• Be extremely cautious about swimming in moving water, such as the ocean or a lake. Rip currents can suddenly pull you out from the shore.
• Learning to swim is a slow process. Don't bite off more than you can chew.
• If you are still a beginner, never try to swim in the "deep end" of a pool, unless you are with an adult that can swim at an excellent level.

[Edit]Things You'll Need

• Another highly experienced swimmer
• Goggles (optional)
• Nose plug (optional)
• Kick board (optional)
• Proper fitting swim trunks/suit

[Edit]Related wikiHows

• Exercise to Become a Better Swimmer
• Dog Paddle
• Do an Open Turn in Swimming
• Do a Flip Turn (Freestyle)
• Open Your Eyes Underwater Without Goggles on and Not Hurt
• Get Skinny Thighs from Swimming

[Edit]Expert Interview

Thanks for reading our article! If you’d like to learn more about swimming, check out our in-depth with [v161241_b01].

[Edit]References

[Edit]Quick Summary

1. ↑ https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/water-safety/swim-safety.html
2. ↑ https://www.youtube.com/watch?v=sS0PZSrI-GI
3. ↑ https://www.swimming.org/openwater/panic-open-water-swimming/
4. ↑ https://www.enjoy-swimming.com/breathing-while-swimming.html
5. ↑ https://www.swimming.org/learntoswim/wearing-goggles-in-swimming-lessons/
6. ↑ https://www.swimming.org/learntoswim/learning-the-four-swimming-strokes/
7. ↑ https://www.myactivesg.com/sports/swimming/training-method/swimming-for-beginners/how-to-swim-front-crawl
8. ↑ [v161241_b02]. 13 February 2020.
9. ↑ https://www.enjoy-swimming.com/how-to-tread-water.html
10. ↑ [v161241_b02]. 13 February 2020.
11. ↑ https://www.health.ny.gov/environmental/outdoors/camps/aquatics/minimum_water_depths_for_head_first_diving.htm
12. ↑ https://www.usla.org/page/ripcurrents
13. ↑ https://rnli.org/magazine/magazine-featured-list/2017/july/how-to-get-out-of-a-rip-current
14. ↑ https://waterandhealth.org/healthy-pools/hygiene-health/swimming-pool-sanitizer-and-shower-myths/

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How to Make Chicken Nuggets

Chicken nuggets come in many different varieties and can be seasoned in a number of different ways. You can cook basic chicken nuggets in vegetable oil. For a slightly healthier variety, you can bake chicken nuggets. To add some variety, you can make spicy chicken nuggets.

[Edit]Ingredients

Fried Chicken Nuggets

• 1 cup all-purpose flour
• 1 tablespoon seasoned salt
• Salt and pepper
• 2 large eggs
• 2 cup seasoned breadcrumbs
• 2 chicken breasts, cut into small pieces
• Vegetable oil

Baked Chicken Nuggets

• 3 skinless and boneless chicken breasts
• 1 cup of Italian seasoning bread crumbs
• 1/2 cup grated Parmesan cheese
• 1 teaspoon of salt
• 1 teaspoon of dried Thyme
• 1 tablespoon of dried basil
• 1/2 cup melted butter

Spicy Chicken Nuggets

• 10 halved skinned and boneless chicken breasts cut into 1 1/2-inch pieces
• 1 1/2 cups buttermilk
• 2 eggs, beaten
• 1 1/2 cups all-purpose flour
• 1 1/4 teaspoons salt
• 1/2 teaspoon red pepper
• 1 tablespoon garlic powder
• 2 teaspoons chili powder
• 1/4 teaspoon dried whole thyme
• 1/4 teaspoon paprika
• Vegetable oil

[Edit]Steps

[Edit]Making Fried Chicken Nuggets

1. Mix the dry ingredients in a plastic bag. Add your flour and seasoned salt to a large plastic bag. Add a few dashes of salt and pepper. Seal the bag and shake it so the ingredients blend together.^[1]
   
   
2. Assemble the eggs and breadcrumbs. Beat your eggs with two tablespoons of water. Set the bowl with the eggs aside. Then, add your bread crumbs to a separate bowl.^[2]
   
   
3. Prepare the chicken pieces. First, place all the chicken pieces in the bag with the flour mixture. Shake the bag until all the pieces are coated in flour.^[3]
   
   
   • Dunk each chicken piece in the egg mixture.
   • Then, dip them in the bread mixture. Your chicken pieces should be breaded.
   • Always wash your hands after handling raw meat.
4. Fry your chicken nuggets. Using medium-high heat, heat up two inches of vegetable oil. To check if your oil is ready, toss in a few breadcrumbs. If they sizzle slightly, you're ready to cook your chicken nuggets.^[4]
   
   
   • Add the chicken nuggets to the oil. They should be cooked until they're golden brown and there is no pink in the center of the chicken. This takes around 2 minutes per side.
   • If necessary, cook your chicken nuggets in batches.

[Edit]Making Baked Chicken Nuggets

1. Cut your chicken breasts. Before you start, you should cut your chicken breasts. Cut them in half and, from there, cut them into 1 and 1/2 inch pieces.^[5]
   
   
   • Remember to wash your hands after handling raw meat. You should also wash any utensils used carefully.
2. Create your breadcrumb mixture. Add the breadcrumbs to a bowl. Then, add your cheese, salt, thyme, and basil. Mix all the ingredients together until they have a uniform texture.^[6]
   
   
3. Coat your chicken nuggets. Dip your pieces of chicken into the melted butter. Then, dip them into the breadcrumb mixture. Transfer the pieces to a greased oven sheet, keeping them in an even layer.^[7]
   
   
4. Bake your chicken nuggets. Your chicken nuggets should cook at 400 degrees Fahrenheit (about 205 degrees Celsius) for 20 minutes. When they're done, remove them from the baking rack and allow them to cool before eating.^[8]
   
   

[Edit]Making Spicy Chicken Nuggets

1. Marinate the chicken. To start, place your chicken pieces in a shallow pan. Mix the buttermilk with the eggs. Then, pour this mixture over the chicken to cover it completely.
   
   
   • Cover your pan.
   • Place the pan in the refrigerator. Allow the chicken to marinate for a few hours.
2. Coat the chicken. Mix the flour, salt, pepper, and spices together in a small bowl. Remove the chicken from the refrigerator.
   
   
   • Drain the buttermilk out of the pan.
   • Coat each piece of chicken in the flour mixture.
3. Fry the chicken. Heat your vegetable oil in the largest skillet you have. Check the temperature with a thermometer to make sure it's at least 375 degrees Fahrenheit (about 162 degrees Celsius). Once it's heated, add your pieces of chicken.
   
   
   • The chicken will need to fry for about 3 minutes on each side.
   • When it's done, the chicken will be golden brown.
4. Drain before serving. After cooking your chicken, set them on plates covered in paper towels. This will allow the oils to drain and the chicken to cool a little before you serve it.
   
   
5. Finished.
   
   

[Edit]Video

[Edit]Related wikiHows

• Bread Chicken
• Make Deep Fried Chicken
• Make Popcorn Chicken
• Make Fried Chicken
• Make KFC Original Fried Chicken

[Edit]References

[Edit]Quick Summary

1. ↑ http://www.foodnetwork.com/recipes/ree-drummond/chicken-nuggets.html
2. ↑ http://www.foodnetwork.com/recipes/ree-drummond/chicken-nuggets.html
3. ↑ http://www.foodnetwork.com/recipes/ree-drummond/chicken-nuggets.html
4. ↑ http://www.foodnetwork.com/recipes/ree-drummond/chicken-nuggets.html
5. ↑ http://allrecipes.com/recipe/8849/baked-chicken-nuggets/
6. ↑ http://allrecipes.com/recipe/8849/baked-chicken-nuggets/
7. ↑ http://allrecipes.com/recipe/8849/baked-chicken-nuggets/
8. ↑ http://allrecipes.com/recipe/8849/baked-chicken-nuggets/

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How to Hydrate Overnight

Learn how to keep your hydration levels up at night (and how to have more restful sleep!)

Are you constantly waking up from a poor night’s sleep with a dry mouth, scratchy throat, and throbbing headache? These might be signs that you’re not adequately hydrating before going to sleep, which can lead to shorter and less restful sleep. Don’t worry though – we’ve provided you with a list of easy steps to take throughout the day and before you lay down at night that will keep you hydrated overnight!

[Edit]Things You Should Know

• Stay hydrated overnight by drinking water before bed and keeping your bedroom cool.
• Keep your hydration levels up by drinking enough water every day and replenishing electrolytes.
• Prevent overnight dehydration by getting long, quality sleep.

[Edit]Steps

[Edit]Sip on water before you go to bed.

1. While a little obvious, this can help you stay hydrated overnight. Many people avoid drinking water before bed because they don’t want to constantly pee throughout the night. However, a small glass of water is unlikely to get you up in the middle of the night. 1 cup (0.2 liters) of water before bedtime can keep you from waking up due to thirst.^[1]
   
   • A glass of water before bed can also prevent leg cramps during the night and a headache in the morning, which are often caused by dehydration.

[Edit]Keep your bedroom cool.

1. A hot bedroom can make you sweat and lose water during the night. It’s well known that a cool bedroom helps you sleep better, but it also keeps you better hydrated. Turn your thermostat down to around 60-67° F (16-19° C) for a hydrating, cozy, and restful sleep.^[2]
   
   • Turn on a standing fan or open your window to cool your room quickly.
   • Sleep in breathable, cotton pajamas and use lightweight sheets and blankets to stay comfortable on a hot night.

[Edit]Keep a glass of water by your bed.

1. Have water at the ready if you wake up in the night dehydrated. Getting up for a glass of water in the middle of the night can make it difficult for you to fall back asleep. Prepare ahead of time with a glass of water on your nightstand to help ensure that you get good quality sleep if you wake up.^[3]
   
   • Keeping a glass of water by your bed can also be a way to remind yourself to drink before bed.

[Edit]Drink water throughout the day.

1. Overnight dehydration is often caused by general dehydration. On average, men need about 15.5 cups (3.7 liters) of fluids a day to stay hydrated while women need about 11.5 cups (2.7 liters). Drink enough water by having a glass before and during every meal, after you exercise, and of course, when you feel thirsty.^[4]
   
   • If you have trouble drinking enough water, track your progress with an app or carry a water bottle with you for easy access.
   • Milk, tea, and juice are all high in water content if you have trouble drinking plain water.

[Edit]Drink back lost electrolytes.

1. Sodium, one of the main electrolytes, helps you retain water. As you sweat and breathe throughout the day, you lose sodium, which you can’t gain back through just water. If you’re sweating a lot due to exercise, or just want a hydration boost, pick up an electrolyte-enhanced drink or make your own.^[5]
   

[Edit]Eat fruits and vegetables high in water content.

1. The foods you eat can help you stay hydrated overnight. Fruits and vegetables like apples, strawberries, cucumbers, broccoli, and spinach are nearly 100% water. Incorporate them into your diet, along with drinking water, to keep your hydration levels up.^[6]
   

[Edit]Hydrate as soon as you wake up.

1. It’s important to replenish the fluids you lose overnight. You naturally lose water by just moving and breathing, so not drinking water for 8 hours as you sleep leads to a lot of water loss!^[7] Start your day off strong with a glass of water to get you ready and active for the day.^[8]
   

[Edit]Drink your coffee an hour after you wake up.

1. Coffee is a mild diuretic that might dehydrate you. While coffee is full of water, it won’t hydrate you as well. It’s a good idea to wait 1 to 2 hours before drinking your coffee to give yourself time to replenish yourself with water.^[9]
   
   • A diuretic is any substance that increases your need to pee, which also increases your fluid loss.
   • However, aim to drink your coffee at least 6 hours before you go to sleep. Consuming caffeine 6 hours or less before your bedtime can cause shorter and poorer quality sleep.^[10]

[Edit]Limit your alcohol intake before bed.

1. Stop drinking alcohol several hours before bed to stay hydrated overnight. You’ve probably experienced a pounding headache after a fun night out – this is because alcohol is a diuretic like coffee. If you know you’ll be drinking, make sure to drink a glass of water for every drink to keep yourself hydrated by the time you go to bed.^[11]
   

[Edit]Talk to your doctor about any sleeping issues.

1. Snoring and sleep apnea can dehydrate you overnight. If you snore, you probably sleep with your mouth open, which can dry out your throat and mouth. If you know that you snore and continue to wake up dehydrated, consult your normal doctor or a sleep physician.^[12]
   
   • Some experts believe that dehydration leads to snoring. Regardless, make sure you are staying hydrated.^[13]

[Edit]Get a long night’s sleep.

1. Sleeping for longer can help you stay and wake up hydrated. Research on sleep and hydration shows that people who sleep for a shorter amount of time are more likely to wake up dehydrated. Make sure to get a good night’s sleep to stay hydrated overnight.^[14]
   
   • Experts believe that the hormone vasopressin signals our kidneys to retain water overnight. If you sleep less than 8 hours, less of that hormone can reach your kidneys, so you retain less water and become dehydrated.

[Edit]References

1. ↑ https://health.clevelandclinic.org/drink-water-before-bed/
2. ↑ https://www.johnstonhealth.org/care-treatment/sleep-study/tips/
3. ↑ https://health.clevelandclinic.org/drink-water-before-bed/
4. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
5. ↑ https://health.clevelandclinic.org/electrolyte-drinks-beneficial-or-not/
6. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
7. ↑ https://journals.physiology.org/doi/full/10.1152/advan.00028.2005?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org
8. ↑ https://www.businessinsider.com/executives-drink-water-when-they-wake-up-2016-9
9. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/caffeinated-drinks/faq-20057965
10. ↑ https://jcsm.aasm.org/doi/10.5664/jcsm.3170
11. ↑ https://www.mayoclinic.org/diseases-conditions/hangovers/symptoms-causes/syc-20373012
12. ↑ https://www.nm.org/conditions-and-care-areas/ent-ear-nose-throat/snoring/symptoms
13. ↑ https://ent.uci.edu/learning-center/useful-links/how-to-stop-snoring.asp
14. ↑ https://www.health.harvard.edu/staying-healthy/shorter-sleep-may-cause-dehydration

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How to Wear a Bikini Confidently

Every body is a bikini body, but sometimes it can be a little tough to build up the confidence to wear one. Learn how to love yourself, shop for the right swimsuit, and have a great time at the beach or pool in a bikini!

[Edit]Steps

[Edit]Shopping for a Bikini

1. Bring a friend with you. Taking along a supportive friend or relative can help make shopping for a bikini become a fun social event. It’s also good to have a second set of eyes when trying on anything!
   
2. Know what colors are best for you. Wearing a color that flatters your skin tone can really boost your confidence. Black is always a great choice, but if you want to wear something colorful, pick a color that makes you look great!
   
   • If your skin has warm tones, try an earth tone like olive green, coral, or brown.
   • If your skin has cool tones, try shades of blue, purple, or gray.
   • People with dark skin look fantastic in neons, whites, and other very bright colors.
   • If you’re very pale, try jewel tones.
   • Tanned skin looks great in metallic colors.
   • Try matching your bikini with your hair or eye color. You can even pick a pattern that has your hair or eye color in it.
3. Pick a simple design. Don’t worry about what’s trendy this summer. If you’re worried about how you’ll look on the beach or at the pool, go for a bikini with a simple, classic design. That way, you won’t have to worry about whether all the straps are connected or if the fringe is tangled.
   
   • Consider how much coverage you want from your bikini. This can range from very little (e.g. a bandeau) to a decent amount (e.g. tankini, high waisted briefs). There is no right or wrong choice, other than what you feel most comfortable wearing.^[1]
   • You can also mix and match, going for say a bandeau top and a boyshort bottom.^[2]
4. Choose a cut that flatters you. Everyone’s body is different, so a bikini that looks amazing on your friend might not be the best choice for you. Try on several different styles and pick the most flattering one.
   
   • If you have a large bust, make sure your top has wide, comfortable support straps.
   • High-waisted bottoms look great on petite people or shoppers who want more stomach coverage.
   • Try bottoms with adjustable ties if you’re pear-shaped.
   • If you’d prefer to keep a little more covered, try a tankini or a bikini with boyshort bottoms or a matching sarong.
   • If you want to accentuate a small bust, choose a top with ruffles.
   • If you want to look slimmer, whether it's the top, bottom, or both, then choose darker colors. If you want to look curvier, choose lighter colors on top.^[3]
5. Try it on before buying it. Always try your bikini on, even if you’ve bought bikinis in the same brand before. Many manufacturers don’t have a standard size, and different cuts can fit the same body very differently. Most stores require you to leave your underwear on to try on bathing suits, so make sure you're wearing undergarments that are visible around the edges of the bikini bottom.^[4]
   
6. Bring several sizes into the fitting room. Bikinis are often sized differently from regular clothes and underwear. Having to leave the fitting room to change sizes can be upsetting, so bring a range of sizes in with you from the start. If you’re shopping for mix and match bikinis, make sure you have multiples sizes in tops and bottoms.
   
   • It's totally normal to have two different sizes—one for your top and a different one for your bottom.^[5]
   • If you have a larger chest, you can look for bikini tops by bra size. This is recommended because that way you'll be certain that the bikini top will fit you correctly.^[6]
   • If buying online, know your size from existing bikinis or purchase two sizes. Give away the one that doesn't fit to a friend.^[7]
7. Move around in the fitting room. Make sure your bikini can stay in place—it needs to be able to withstand swimming, running, and stretching. Lift your arms, bend at the waist, and practice sitting down and getting up.^[8]
   
8. Go to more than one store. Don’t just buy the first bikini that looks okay on you—you want to look amazing! Go to a few different stores and buy the very best one you can afford. If you’ve got your friends and a good attitude, it will seem like a fun day out instead of a chore.
   
   • Most of all, have fun choosing your bikini. Don't be afraid to mix and match and see what works best for you.^[9]

[Edit]Going out in Your Bikini

1. Shave or wax for smoother skin. Taking care of stray hairs before you go out can increase your confidence. If you shave, use a new razor blade and plenty of shave gel so you get a close shave. If you wax, do it a day or two before you go out so any redness or irritation is gone.
   
2. Put on sunscreen. It’s hard to feel good about yourself when you’re sunburned! Make sure you put on sunscreen at least half an hour before you go out in the sun.
   
   • Take advantage of the time to check your look one last time before heading out!
   • You should reapply sunscreen every two hours, plus every time you go swimming or towel off.
   • If you want to get a tan, choose a sunscreen or tanning oil with a low SPF. This will let you get some color while reducing the risk of burns. You can also try sunless tanning lotions or sprays.
3. Wear cute accessories. If you still feel a little uneasy, you can add some accessories to your bikini look—they’ll catch people’s attention and make you look fantastic.
   
   • Put on a big pair of sunglasses for a chic Hollywood effect.
   • If you aren’t going to be swimming much, try some statement jewelry like a chunky bracelet or big hoop earrings.
   • A cute beach hat will give you a classic look.
   • If you can’t wear a bikini by itself, try a sarong or a crocheted shirt. Cover-ups that don’t look like cover-ups can flatter your body and make you look and feel confident.
   • Finish your look with cute sandals or beach shoes.
4. Go out with your best friends. Surrounding yourself with people who love and support you will increase your confidence. Plan a beach or pool day with your friends to debut your new bikini.
   
5. Concentrate on having fun. Going out in a bikini can be scary. Make an effort to focus on having a good time. Don’t compare yourself with other people or point out parts of your body that you don’t like. Instead, think about what you and your friends are doing, and tell yourself that you look great!^[10]
   
   • Try playing a water game like Marco Polo or Chicken with your friends.
   • If you'd rather relax on the beach, bring your favorite book.

[Edit]Working on Yourself

1. Consider exercising. You don’t have to exercise if you don’t want to, but many people find that getting regular exercise improves their self-image and body confidence. You don’t have to join a gym or run a marathon. Start small by getting up and walking every hour, or doing ten jumping jacks every morning.
   
   • The only way to reduce a body part's size or tone is to reduce your overall body fat, then exercise to tone that specific area. So if you want a smaller stomach, you can exercise to reduce fat everywhere, then do crunches or sit-ups to tone your stomach.
2. Drink lots of water. Drinking water helps clear your skin and can help reduce bloating. A healthy person should aim for between six and eight glasses of water daily. Try replacing juice, lattes, sodas, and alcohol with water for a few weeks before you head out in your bikini.^[11]
   
   • Alcohol and caffeine are actually dehydrating, so cutting them out in favor of water is great for your overall health!
3. Eat a healthy, balanced diet. Don’t go on a crash diet. It’s very bad for your health and can harm your self-image. Replacing some processed foods and sodas with fresh produce and water can help you lose weight, reduce body acne, and improve your energy levels and confidence. Just don’t overdo it!^[12]
   
   • Try eating a balanced meal of green salad, grilled chicken breast, and brown rice.
4. List what you like about your body. When you prepare to shop for a bikini, it can seem natural to focus on hiding your flaws. Try to resist that impulse. Instead, spend some time thinking about what you love about your body. Write your list down and read it whenever you feel less confident about yourself.
   
   • Buying a bikini that highlights the parts of the body you love can really help your confidence!
5. Develop self-confidence by focusing on your strengths. Developing confidence and self-love is the most important part of being bikini-ready! Practice by complimenting yourself every day, seeking out friends who support you, and finding positive role models you admire.^[13]
   

[Edit]Tips

• Don’t worry about looking graceful. It’s okay if you fall in the waves—nobody is judging you!
• If you're a minor and not allowed to wear a bikini, you can wear a shirt over it. Have a mature conversation with your parents about how there's nothing sexual about wearing a bikini and show them some bikinis that are not as revealing and/or skimpy. They'll probably change their mind as long as it's not skimpy or too revealing especially if you find a bikini more comfortable than a bathing suit, that covers more skin.

[Edit]Related wikiHows

• Feel Confident in a Bathing Suit
• Choose a Bikini

[Edit]References

1. ↑ [v162078_b01]. 11 February 2022.
2. ↑ [v162078_b01]. 11 February 2022.
3. ↑ [v162078_b01]. 11 February 2022.
4. ↑ [v162078_b01]. 11 February 2022.
5. ↑ [v162078_b01]. 11 February 2022.
6. ↑ [v162078_b01]. 11 February 2022.
7. ↑ [v162078_b01]. 11 February 2022.
8. ↑ [v162078_b01]. 11 February 2022.
9. ↑ [v162078_b01]. 11 February 2022.
10. ↑ http://www.cosmopolitan.com/uk/body/a35577/9-ways-to-feel-great-in-swimwear/
11. ↑ http://www.cosmopolitan.com/uk/body/a35577/9-ways-to-feel-great-in-swimwear/
12. ↑ http://www.cosmopolitan.com/uk/body/a35577/9-ways-to-feel-great-in-swimwear/
13. ↑ http://www.cosmopolitan.com/uk/body/a35577/9-ways-to-feel-great-in-swimwear/

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