When we consider that 60% of the human body is water; We can better understand the importance of consuming water at the right time and in the right amounts. The healthiest water for our body is water that is colorless, odorless, tastes like water, and has a pH between 7-8.5.
To protect kidney health, 1 ml of liquid should be drunk for each calorie consumed daily. Drinking an average of 2-3 liters of water meets your daily fluid needs.
Am I drinking enough water?
Actually, there is a very practical way to understand this. You can monitor your water intake by checking your urine color during the day, especially your first urine when you wake up in the morning.
If the color of your urine is white-light yellow, congratulations, you have consumed the water your body needs during the day. However, if the color of your urine is dark yellow to brown, it means that your water intake during the day is insufficient.
When should I drink water?
First of all; If you feel thirsty, it means it's too late to drink water. You should sit and drink room temperature water slowly throughout the day, without waiting to feel thirsty. Instead of drinking glass of water all at once, you should spread the amount you need to drink throughout the day. Keeping your water bottle in sight during the day and/or various water reminder applications can help you in this regard.
Did you know that the tea/coffee we consume during the day has a diuretic effect, that is, increasing water excretion from the body? Depending on the amount of tea / coffee you consume during the day, the amount of water you need to drink also increases. Practically drinking 1-2 glasses of water after every cup of tea/coffee will help you a lot in this regard.
If you do sports during the day, water excretion from the body increases with increased sweating during training. It will be sufficient for you to consume 4-7 ml of water per kilogram of body weight 2-4 hours before exercise (e.g. 280-490 ml for an individual weighing 70 kilos), 150-200 ml every 15-20 minutes during exercise, and an average of 500 ml after exercise.
I recommend drinking water half an hour before or half an hour after a meal, but you should not drink water during the meal.
Finally; I recommend that you start the day with a glass of warm water on an empty stomach in the morning.
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