How To Calculate Your Water Intake For The Day?

Drinking water is one of the first skills we ever learn in our lives. Yet, it turns out that most of us have never been able to learn how to do it to the full extent of its power.

You've probably heard the rule: 8 glasses of water a day are a must-have part of a healthy lifestyle. But when and how to accept them? Here are some valuable tips in this regard.

 
The calculation depends on weight and age and looks like this:

    16-30 years: 35-40 ml / kg
    31-54 years: 30-35 ml / kg
    55-65 years: 30 ml / kg
    Over 65 years: 25 ml / kg

Example: A 30-year-old man should take 35-40 ml/kg. If it is 70 kg, the bill will be:

70 * 35 = 2450 ml of water per day or 2.4l liquids per day.

This water count is especially important for those who follow a program or diet. Just as it is important to calculate calories. If you do not consider calories and water intake by hand.

And since we already know how much water we will drink for the day, let's see how and when exactly to drink it.

Avoid Drinking Water While Eating - Liquids With Meals

A glass of water early in the morning helps to activate the body. It hydrates the body, which was dehydrated during the night's sleep. It also stimulates metabolism and activates the work of all internal organs.

An added bonus is that by taking water before you put any food in your mouth, you are cleansing yourself of the toxins that have accumulated.

Before eating

Many people have a habit of drinking water while eating, thinking that it is easier to absorb food.

However, this is incorrect and has exactly the opposite effect - the stomach swells and the digestive juices and enzymes are diluted.

The correct time to drink water is about 30 minutes before each meal. In this way, you signal the stomach to trigger and aid digestion.

Water half an hour before a meal can even help you lose weight if your goal is to lose weight. Because it lowers appetite. A study by the University of Birmingham shows that drinking between 250 and 500 ml of water before three main meals can reduce weight by up to 4.8 kg in 12 weeks.

An hour after eating

Water intake must also be well adapted to your diet. For example, right after eating is not a good time to drink water. Only about an hour after lunch or dinner is over is the next right time to quench your thirst. This will help your body absorb nutrients better.

Almost every athlete has felt the vitality of water during training. It helps to optimize effort and burn fat.

However, it is also good to know that fluids take about 60 minutes to reach the muscles. So be sure to prepare your body for the upcoming effort by drinking a glass of water for about an hour before you start exercising.

You can also drink water during the workout itself, as it is important to take larger sips - 120-130 ml in women and 150-180 ml in men.

It is a good idea to drink another glass of water for about an hour before you go to bed.

While you sleep, your body loses a certain amount of fluid. However, a glass of water will help prevent this loss and aid cell regeneration during the night's rest.

Note: It could disturb the quality of your sleep as you may have night urges to urinate.

Bottle of water

Thirst is a sign that you are already late. The body loses its fluid so quickly that information cannot reach the brain immediately.

However, as soon as your mind has reacted and gives you a signal for thirst, then your body is already experiencing a shortage of water. Try not to be thirsty.

A useful trick to achieve this is to always have a bottle of water in an accessible place. When the bottle is in front of your eyes without feeling it, you will reach out to it throughout the day and maintain the water balance in your body.

Signals of dehydration

In addition to thirst, which is a sure sign that you need to drink water right now, there are some signals that indicate a more severe lack of fluid.

Urine color is one of them. The clearer and more transparent it is, the more hydrated your body is. Its darker color indicates, therefore, that you should take more water.

Dry mouth and cracked lips are another important signals that should not be ignored.

In small sips

No matter how hot it is outside, no matter how tired you are from the workout, avoid swallowing with lots of water at one go. This will also absorb the air along with the fluid and bring you a bloated belly.

In addition, a large amount of water cannot be fully absorbed and part of it simply passes through the body.

At room temperature

The ice water may be refreshing, but it is not a digestive friend. It literally quenches the digestive fire. So you better drink it at room temperature.