How much water should you drink?
Water is very important for the human body because it supports all its vital functions and metabolism. It helps remove harmful substances from the body, improves digestion, strengthens muscle tone and maintains good joint condition. Water consumption gives strength and improves well-being.
It is necessary to take care to get the necessary amount of it every day. Even a small lack of water has an impact on well-being. Irritability, impaired concentration and memory, and headaches may occur. Fatigue and dry lips are the first signs that the body is dehydrated. It is also advisable to drink 1-2 glasses of water if you have a headache.
Drinking water in the morning
The first thing everyone should do in the morning is drink a glass of pure water before brushing their teeth, or at least a few sips if you've never practiced it and don't want to. Over time, the body will get used to this routine and a glass of water in the morning will no longer be a challenge. It is also recommended that the water be lukewarm or warm and in no case with lemon. Such a morning ritual will wake up the body and prepare the stomach for digestion.
Water and food
If you want to eat, you should first think about whether it is really hunger, because sometimes you can misinterpret the signals sent by the body and confuse the feeling of thirst with hunger.
For people who have problems with excess weight and want to get rid of it, it is recommended to drink a glass of warm water between the main meals of the day. Water will give you a feeling of fullness and you won't want to snack.
It is not advisable to drink water during a meal, but if it is stewed, it is necessary to drink some warm water or tea.
Water substitutes
In order to lose weight, you should avoid drinks with sugar, jam or honey, because they have extra unnecessary calories. Also, soft drinks, juice or sweetened tea are not substitutes for water, the body accepts them as food. Carbonated drinks are also not suitable, they stimulate appetite, bloating and disturb digestion. It is healthiest to drink plain water.
Coffee lovers are advised to drink a glass of water before drinking coffee, as it dehydrates the body, just like beer or other alcoholic beverages.
Thirst
By the time the feeling of thirst appears, the body has already lost about a liter of fluid, so you should drink water even if you don't feel thirsty. Of course, you shouldn't do it under compulsion, but don't forget to drink water from time to time - it's necessary.
How much water should you drink per day?
No one can tell you exactly how much water you should drink per day, because everyone's body is different. Height, weight, age and physical activity vary, so there is no one-size-fits-all dose of water. If a person is sick or in a hot or humid environment, they will need more water. The same rule applies to athletes, pregnant or lactating women.
Water intake also depends on metabolism, food eaten, physical activity and gender. Men have more muscle mass, so they will need more water than women.
Minimum dose of water
There are two formulas that can help you calculate the minimum amount of water. The first is based on height and the second is based on weight.
By height
10 ml of water for every centimeter. So, a person with a height of 1.75 meters needs to drink at least 1.75 liters of water per day.
By weight
Body weight in kilograms is multiplied by 0.03. So, a person weighing 70 kg needs to drink at least 2.1 liters of water (70 kg x 0.03).
