Staying Hydrated: The Top 5 Best Times to Drink Water

29.08.202317.06.2023 by alexxlab

When is the best time to drink water? Discover the top 5 optimal times to stay hydrated throughout the day. From morning to night, learn how water can boost your health, energy, and weight management.

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Hydration and Hunger: The Brain’s Cues

Did you know that your brain often mistakes thirst for hunger? Before reaching for a snack, try drinking a glass of water first. This simple step can help satisfy the urge to eat, as the brain recognizes these triggers as similar. Staying hydrated can be an effective tool in managing hunger cravings and supporting a healthy weight.

Hydration First Thing in the Morning

Starting your day with a glass of water is one of the best times to hydrate. After a long overnight fast, your body is in need of replenishment. For an added boost, try squeezing a fresh lemon into your morning water to provide a natural source of antioxidants, vitamin C, and potassium.

Hydrating During Exercise and Sweat-inducing Activities

Any activity that causes you to sweat, whether it’s a workout, time spent in a sauna, or a hot, muggy day outdoors, leads to fluid loss that needs to be replenished. Before engaging in these activities, aim to drink 16-20 ounces of water. During the activity, continue sipping 6-12 ounces every 10-15 minutes. Afterward, drink an additional 16-24 ounces to fully rehydrate.

Staying Hydrated When You’re Sick

Symptoms like diarrhea, vomiting, and fever can cause significant water loss, making hydration crucial when you’re feeling under the weather. At the first sign of illness, focus on drinking plenty of water and avoid alcohol and caffeinated beverages, which can further dehydrate your system.

The Importance of Hydration During Air Travel

Have you ever noticed how thirsty you feel when flying? This is due to the dry cabin air, which can significantly dehydrate the body. To combat this, be sure to carry an empty water bottle with you and fill it up as needed throughout your flight to stay hydrated.

Hydrating Before and After Massage Therapy

Drinking water before and after a massage can be beneficial for your muscles and overall wellbeing. Staying hydrated helps soften and supple the muscles, making it easier for the massage therapist to manipulate the tissue. Additionally, drinking water afterward can help flush out any substances released during the massage.

Hydration and Menstrual Health

Increased water intake before and during your menstrual cycle can help alleviate common symptoms such as cramps, headaches, and bloating. Dehydration is a common culprit behind these discomforts, so staying well-hydrated can be an effective way to minimize premenstrual discomfort.

Afternoon Energy Boost with Water
Do you find yourself feeling sluggish in the afternoon? Instead of reaching for a caffeine-laden drink, try sipping on a tall glass of water. Staying hydrated can directly impact your mood, memory, and energy levels, providing a natural boost when you need it most.

Hydration and Migraine Prevention

Dehydration is a common trigger for migraine headaches. If you’re prone to migraines, it’s important to keep a water bottle on hand and track your daily intake. Drinking water at the first sign of a migraine can help alleviate or even prevent the onset of an intense headache.

Hydration and Weight Management

Drinking water before meals, a practice known as “preloading,” may support weight loss efforts. Studies have shown that people who drank about 16 ounces of water 30 minutes before meals lost more weight over 12 weeks compared to those who did not. Water can help you feel fuller, and it may also boost your metabolism by increasing the body’s fat-burning process.

The Brain’s Need for Hydration
Did you know that nearly three-quarters of your brain is composed of fluid? When hydration levels drop, the blood vessels in the brain can shrink, affecting your coordination, short-term memory, attention span, and overall stamina. Staying well-hydrated is crucial for optimal brain function.

Recommended Daily Water Intake

The U.S. National Academies of Sciences, Engineering, and Medicine recommend that most healthy adults consume around 15.5 cups of fluid per day for men and 11.5 cups per day for women. However, individual needs can vary based on factors such as age, activity level, and climate. It’s always a good idea to consult with your healthcare provider to determine the optimal daily water intake for your unique situation.

Best Times to Drink Water

Reviewed by Carol DerSarkissian, MD on October 27, 2021

You might really be thirsty. Most people don’t realize they’re actually thirsty when hunger seems to strike. The brain recognizes these triggers as the same. So before you hit the pantry, drink some water first. Then give it a few minutes to see if it satisfies the urge to eat.

First thing in the morning is one of the best times to hydrate. Your body has gone through a long fast. For a simple jump start, squirt half a lemon in your first glass of a.m. water for a bright boost of antioxidant phytonutrients, vitamin C, and potassium.

Anything that makes you sweat — a sauna or a hot tub, time outside on a hot, muggy day — will cause your body to lose fluid. Ditto with exercise. As your muscles warm up, your body perspires to cast off heat. You’ll need to cool down with lots of water.

You need lots of water to replace what you sweat out. How much? Before you work out or spend time outside, fill up your bottle with 16 to 20 ounces of h3O. Drink 6 to 12 ounces about every 10-15 minutes while you’re active. Afterward, drink up again — another 16 to 24 ounces.

Hydration is key to healing when you’re sick. Symptoms such as diarrhea, vomiting, and fever can cause extreme water loss. At the first sign of illness, drink lots of water, especially if you’re not hungry. Stay away from alcohol and caffeinated drinks. They’ll dry out your system even more.

Ever wonder why you get so parched and thirsty when you fly? It’s all about altitude. The higher the plane goes, the drier the cabin air becomes — and around half the air in your cabin flows in from outside. To combat the super-low humidity level, carry on an empty water bottle to fill up as needed during your flight.

Your massage therapist will thank you if you drink water before you hit the table. Your muscles will be softer and more supple, which makes it easier for them to manipulate the tender tissue. This body work releases substances you should flush out afterward with plenty of water, too. This is extra important if you have a deep tissue or other heavy-duty massage.

You can ease premenstrual discomfort and reduce bloating by drinking lots of water before your period, as well as during. One of the biggest causes of cramps or headaches is dehydration. A recent study of young women with dysmenorrhea — very painful menstruation — found that drinking more water shortened their cycles, eased pelvic pain, and lessened their need for pain relief.

It’s midafternoon and your energy has left the building. Don’t start a new pot of coffee, though. Instead, have a tall glass of water — maybe sparkling to add some pizzazz — with lemon or other flavoring to bump up your mood. Your hydration state directly affects your mood, memory, and visual perception, the British Journal of Nutrition reports.

One of the top migraine triggers is dehydration. Some people report that even a slight dip in fluid intake can bring on an intense headache. It also can make you feel fuzzy, and in some cases even require medical treatment. Especially if you’re migraine-prone, keep a water bottle handy at all times and track your intake. If you feel a twinge coming on, a glass can save your day.

Drinking water before a meal — aka “preloading” — might help you lose weight. A small study tested people who drank 500 milliliters — that’s a little over 16 ounces — of tap or bottled water about 30 minutes before mealtimes and throughout the day as they wished. Over 12 weeks, the preloaders lost almost 3 pounds more than those who didn’t follow the protocol.

Water is more than a calorie-free way to help yourself feel full. It may also rev up your metabolism. In one study, 50 girls with extra weight drank about 2 cups of water half an hour before breakfast, lunch, and dinner with no other changes in their diet. After 8 weeks, they lost weight and lowered their body mass index and body composition scores. Water also speeds up lipolysis, your body’s process of burning fat for energy.

Did you know almost three-fourths of your brain contains fluid? If your levels dip too low, the blood vessels in this organ shrink. This can affect your coordination, short-term memory, attention span, and stamina, a Chinese study found. So if you feel tired and muddled, pass up a caffeine-charged energy drink. Simply drinking water can help you bounce back.

The U.S. National Academies of Sciences, Engineering, and Medicine say more fluid is better for average, healthy adults — 15.5 cups a day is ideal for men, while 11.5 cups a day from all food and drinks is enough for most women. But this includes hydration from food and all beverage sources. Your own needs depend on your health, how active you are, and the climate where you live. Check with your doctor on how much you need.

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SOURCES:

Alyx Barnett, PhD, naturopath, Volcano, HI.

Cleveland Clinic: “7 Reasons to Start Your Day With Lemon Water,” “6 Ways Airplane Travel Affects Your Body and How You Can Prepare,” “Dehydration.”

Mayo Clinic: “Water: How Much Should You Drink Every Day?” “Dehydration.”

Hackensack Meridian Health: “Why Do Massage Therapists Always Tell Me to Drink Water?”

CDC: “Tips to Prevent Fluid Loss (Dehydration).”

Johns Hopkins: “Dysmenorrhea.”

British Journal of Nutrition: “Effects of hydration status on cognitive performance and mood.”

American Migraine Foundation: “The American Migraine Foundation’s Guide to Triggers & How to Manage Them.”

Obesity: “Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity.”

International Journal of Environmental Research and Public Health: “Effects of Dehydration and Rehydration on Cognitive Performance and Mood among Male College Students in Cangzhou, China: A Self-Controlled Trial. ”

BMC Women’s Health: “The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study.”

Journal of Natural Science, Biology and Medicine: “Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants.”

Frontiers in Nutrition: “Increased Hydration Can Be Associated with Weight Loss.”

Is There a Best Time to Drink Water?

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Nutrition

Medically reviewed by Katherine Marengo LDN, R. D., Nutrition — By Rachael Ajmera, MS, RD on May 25, 2020

There’s no doubt that water is essential to your health.

Accounting for up to 75% of your body weight, water plays a key role in regulating everything from brain function to physical performance to digestion — and much more (1).

Still, while it’s clear that drinking enough water is important to health, you may wonder whether timing matters.

This article takes a look at the evidence to evaluate the best time to drink water.

Enjoying a glass of water first thing in the morning is a simple way to start your day off on the right foot.

Some may also find that drinking water right when they wake up makes it easier to maintain healthy hydration habits and increase fluid intake throughout the day.

If you’re dehydrated, increasing your daily water intake can help boost your hydration levels, which may be especially beneficial for improving mood, brain function, and energy levels.

In fact, studies show that even mild dehydration can negatively affect memory, concentration, anxiety levels, and fatigue (2, 3, 4, 5).

However, while some may find that drinking water in the morning works for them, there’s no evidence to suggest that it’s any more beneficial to drink water in the morning than at other times during the day.

summary
Drinking water first thing in the morning can help start your day on the right foot. However, while it may help some people increase their daily water intake, there’s no evidence to suggest that drinking water in the morning is particularly beneficial.

Drinking a glass of water just before eating a meal is a great strategy if you’re trying to lose weight.

Doing so can not only help enhance feelings of fullness but also decrease your intake during that meal.

For instance, one study in 24 older adults found that drinking 16.9 ounces (500 mL) of water 30 minutes before breakfast reduced the number of calories consumed by 13%, compared with a control group (6).

Another study in 50 people showed that drinking 12. 5–16.9 ounces (300–500 mL) of water before lunch decreased hunger and calorie intake in older adults (7).

However, while all participants reported increased feelings of fullness, no significant differences in calorie intake or hunger levels were observed in young adults (7).

Therefore, although drinking water before meals can be an effective method to support hydration, more research is needed to determine whether it can also promote weight loss in younger individuals.

summary
Drinking water before a meal may help decrease the number of calories consumed at that meal, especially in older adults.

When you work out, you lose water and electrolytes through sweat.

Drinking plenty of water before and after exercising is important to keep your body hydrated and help replenish any lost fluids (8).

Excessive fluid losses during your workout can also harm physical performance and cause electrolyte imbalances (9, 10).

It’s recommended to drink water or an electrolyte drink after exercising to help replace any lost fluids and optimize performance and recovery (11, 12).

summary
Drinking plenty of water before and after exercising can help replenish fluids and maximize performance and recovery.

Your body tightly regulates water balance during the day, and excess water is excreted out of your body via your skin, lungs, kidneys, and digestive system (13).

However, your body is only able to eliminate a certain amount of water at a time.

Although uncommon, drinking too much water can disrupt your body’s sodium levels and fluid balance, causing serious side effects like headache, confusion, fatigue, seizures, and coma (14, 15).

Therefore, instead of drinking large amounts of water at once, it’s important to space out your intake during the day to stay hydrated.

Try setting a timer to remind yourself to drink at regular intervals, and keep a glass of water on hand throughout the day to help you reach your goals.

summary
Your body tightly regulates its water balance, and drinking too much at one time can lead to serious side effects. Therefore, it’s best to space out your water intake and drink water consistently throughout the day.

Enjoying a glass of water first thing in the morning may make it easier to maintain healthy habits and increase your daily water intake.

Drinking water before meals can help increase feelings of fullness and may promote weight loss in older adults.

Finally, drinking water before and after exercise can replenish any lost fluids to optimize performance and recovery.

However, the most important thing is to drink water consistently throughout the day to stay hydrated.

Last medically reviewed on May 25, 2020

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

May 25, 2020

Written By

Rachael Ajmera, MS, RD

Edited By

Susanne Arthur

Medically Reviewed By

Katherine Marengo, LDN, RD

Copy Edited By

Christina Guzik, BA, MBA

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Medically reviewed by Katherine Marengo LDN, R. D., Nutrition — By Rachael Ajmera, MS, RD on May 25, 2020

Drinking regimen: how much water you need to drink per day, and how to drink water correctly

March 30, 2020 April 12, 2022

How water affects health
- Dehydration
- Excessive fluid intake
What is included in the mode drink?
- How much water do you drink per day?
- Proper drinking regimen
What kind of water should you drink?
Relationship between water and weight
In special situations
- Pregnancy
Importance of clean water for children

Water is the basis of our life. As you know, a person cannot live without water for more than four days, and the loss of only 1% of the body’s fluid causes thirst. Our health, the condition of the epidermis and hairline, and the well-being of a person as a whole depend on the amount of water drunk.
The percentage of water in the human body varies with age. So, a newborn is 90% water. But with age, the amount of fluid decreases, and by old age, the percentage of its content in the body decreases to 60%. Stop this process completely, unfortunately, impossible. However, it is in our power to observe the drinking regime and maintain the correct water balance for as long as possible, prolonging our lives and maintaining our health.

How water affects health

Water is involved in all biochemical processes of the body, such as:

metabolism;
digestion;

Violation of these processes affects the condition of hair, skin, nails, as well as the functioning of all body systems, the musculoskeletal system, and the brain. No wonder doctors believe that dehydration can cause distraction and headaches. After all, the human brain is 75% fluid.
The same with blood. The less water in our body, the thicker the blood and the higher the pressure. That is why hypertensive patients need to monitor the water balance especially carefully.

When the body feels a lack of water, it begins to intensively produce histamine – a hormone responsible for the immune response in an alarming situation for the body. However, an excess of histamine activates not only the immune system, but also allergies. That is why adherence to the drinking regime for allergy sufferers is especially important.

Water dissolves and delivers various nutrients to the tissues. Without water, the normal functioning of the joints and muscles is impossible. With its shortage, the likelihood of arthrosis and osteochondrosis sharply increases due to the constant wear of fragile cartilage tissue.

People with diabetes need to control their blood sugar. A glass of water instead of juice or a sugary drink keeps their sugar levels under control. Whereas drinks containing sugar can cause a sharp rise in its level in the blood and increase thirst.

Dehydration

When dehydrated, the body draws water from the cells to maintain its most important functions. As a result, cell functionality is impaired. The blood thickens and moves more slowly, respectively, and oxygen is supplied with delays.

Signs that you are not drinking enough water:

feeling thirsty and dry mouth;
dark yellow urine;
peeling of the skin, cracks on it;
headaches;
drowsiness and lethargy;
palpitations.

Unfortunately, at the very beginning, these signs can appear separately, do not give a general picture of the problem, or be attributed to manifestations of other diseases.

Excessive fluid intake

Healthy adult kidneys can process up to one liter of water per hour. Anything above that can be considered harmful and even dangerous. In ordinary life, this almost never happens. However, under a number of circumstances, this is possible, as a result of which a person may drink an excessive amount of water.

An excess of water, that is, drinking more than 4-5 liters of water per day, is fraught with the following consequences:

increased kidney function;
increased protein breakdown;
increased sweating;
leaching of the necessary salts and disturbance of the salt balance;
dilution of gastric juice and slowing down digestion.

In addition, people with liver and kidney diseases should be more careful with water intake. Excessive consumption of liquids for them can be hazardous to health. In this matter, they need to strictly adhere to the recommendations of the doctor.

What is included in the drinking regimen?

One of the most common misconceptions is that the drinking regime is equated with the use of liquids in general, including all drinks that have entered our body. It is important to remember that juices, fruit drinks, sodas, milk, coffee, tea cannot replace water. Our body perceives them as food and spends maximum effort to extract water from them.
To function properly, the human body needs a certain amount of pure water. You can calculate how much water you need to drink per kg of weight using a simple formula – we will talk about this later.

How much water do you drink per day?

The statement that all people need to drink 8 glasses of water per day is not entirely accurate. The required volume of water should be calculated based on the individual characteristics, lifestyle, weight and age of a particular person. It is worth considering physical activity during the day, the presence of chronic diseases, weather conditions and some other indicators.

You can calculate how much water to drink per day by weight from the infographic below.

Adults under 50	After < 50 years
40 milliliters per 1 kg of weight	30 milliliters per 1 kg of weight

An adult needs about 30 ml of water per day per kilogram of body weight. For a person weighing 50 kg, you need 1.5 liters, 60 kg – 1.8 liters, 70 kg – 2.1 liters, 80 kg – 2.4 liters of water every day.

Proper drinking regimen

Basic tips

Drink a glass of water at least 30 minutes before breakfast;
It is better to drink raw water, that is, the water should not be distilled and not boiled;
Do not drink water with meals;
Drink more during exercise, on hot days, during pregnancy and breastfeeding, and when poisoned.

People leading a healthy lifestyle have probably heard that it is not recommended to drink water with meals. This dilutes the stomach acid, preventing food from being digested. Foods have an approximate digestion time – you should be guided by it when deciding when you can drink after eating. The longest time is the digestion of dairy products – more than two hours; bread products, pasta will occupy the stomach for more than an hour. Remember that the duration of digestion also depends on the amount eaten – the more, the longer.

Why is it important for a person to determine how many liters of water to drink per day? The fact is that due to the fast and stressful pace of our lives, we sometimes forget about the needs of our body, and even a small lack of fluid can lead to the onset of dehydration and poor health. The easiest way to calculate whether you are drinking your fluid allowance is visual. Use a reusable water bottle, refilling it every time it is empty, and record the data. Such a simple method will help organize the correct mode of water consumption and adhere to it constantly.

What kind of water should you drink?

The most useful is raw water, that is, undistilled and unboiled water. However, in the conditions of our ecology, tap water carries many harmful impurities. Therefore, it must be filtered using powerful purification systems.

Boiling removes magnesium and calcium salts from water, which are required by the body. And besides, there is practically no oxygen in boiled water.

It is unacceptable to drink mineral water uncontrollably and a lot – it is enriched with minerals and salts, which, if constantly ingested, can accumulate and have a negative effect. The composition of the mineral water affects the solution of specific problems, and a gastroenterologist should recommend it.

It is safest to use water after high-quality and reliable purification systems. The eSpring Home Water Treatment System purifies water using a carbon filter that removes over 140 hazardous substances to health, after which the water is irradiated with an ultraviolet lamp that destroys up to 99.99% of infectious agents. Thus, the output is clear, pure water of excellent quality, which does not need to be boiled and which is safe for use even by 6-month-old babies.

Learn more about the eSpring Water Treatment System

Water and Weight Relationship

There are many articles on the Internet about the relationship between water and weight loss. To a certain extent, drinking pure water does contribute to weight loss – largely due to the fact that it suppresses appetite. Very often, when we want something to eat, our body actually signals the desire to drink. And drinking a glass of water will completely satisfy this desire, while eating a sandwich or other snack will bring new kilograms with it.

Many women are concerned about the question: how much water should I drink to lose weight? Experts believe that when losing weight, it is necessary to increase water consumption by 30% relative to the calculation. First of all, this is due to the fact that at the time of the breakdown of adipose tissue, there is an active release of toxins that are excreted from the body thanks to water. Also, when losing weight, girls often use protein diets, and water is also needed for proper protein breakdown.

In special situations

There are a number of situations and conditions that provoke an increased need for water.

Smoking dries out the mucous tissues of the nasopharynx, which causes a decrease in local immunity and increases vulnerability to infections. Smokers need to increase the water in their diet by 60%.
Viral diseases, elevated body temperature force the body to lose a lot of moisture, so it is desirable to significantly (almost double) increase water intake during illness.
Breastfeeding. A large amount of liquid is necessary for the influx of milk. Any nursing mother should increase the amount of water consumed per day by an average of 50% and even by 150% if there is little milk.
Athletes with increased physical activity should drink twice as much water, because during training the body loses a lot of water through sweat.
When taking diuretics, diarrhea or vomiting, the water balance must also be replenished with additional fluids.

During pregnancy

During pregnancy, some expectant mothers limit themselves to drinking because of the fear of polyhydramnios. This is a delusion. Water is necessary for the proper course of pregnancy, and the amount of amniotic water is in no way related to the amount of fluid consumed, but is a consequence of past diseases. Also, pregnant women are concerned about swelling. However, water alone, even in large quantities, cannot lead to edema. But in combination with diabetes, with the use of salty and spicy foods, with the lack of the right amount of protein in the diet, you will be guaranteed swelling. If they appear, we recommend that you immediately consult a doctor with this to determine the exact cause of their occurrence.

Even with a normal pregnancy, you should not drink a lot of water in the evening. This can adversely affect the quality of sleep.

Importance of clean water for children

Teaching children to drink plain water is essential from an early age. Of course, they are much more fond of sweet and carbonated drinks, but sodas do not replace water and are not only not useful, but often even harmful to children’s bodies and adolescents. Remember that weaning from soda is much more difficult than teaching a child to drink clean water from childhood.

Babies should only be given very little water if they are formula fed. If the baby is breastfed naturally, then the need for water arises only during the introduction of complementary foods or in hot weather, since he gets everything he needs with his mother’s milk.

At one year old and later, when the baby begins to eat more adult food, the amount of water must be increased. The calculation formula is approximately 30 ml per 1 kg of weight. If there is sport in the child’s life, then the amount of water needs to be adjusted upwards.

Equally important is the type of water children drink. Try to avoid bottled water in favor of the one that has passed through home filtration systems.

*Product availability may vary. The product images shown may differ from their actual appearance. Detailed information about the goods can be found by calling 8-800-070-55-08 or on the website kz.amway.com.

Also see:

How to choose an electric toothbrush
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Proper nutrition for a week
How much vitamin D to give a child
How to strengthen the immune system for an adult

How to drink water in order to lose weight?

03/19/2018

How to drink water correctly: small subtleties

There is a popular belief that to keep the body in good shape it is necessary to drink at least 2. 5 liters of water per day. This is not entirely true. In fact, the amount of water you personally need is determined at the rate of 30-40 ml per 1 kg of body weight. That is, if you weigh, for example, 65 kg, then your daily intake will be about 2.5 liters of water. But do not think that by increasing the daily intake of water, you can quickly lose weight. You need to know how to drink water in order to lose weight. Otherwise, instead of the desired harmony, you can earn only health problems.

How to drink water correctly?

Doctors advise to do it slowly, in small sips. Drinking a liter of water in one gulp, you put a heavy burden on the kidneys and liver.

Please note that when we talk about 2.5 liters, we mean only pure water, and not tea, coffee, juices, lemonade, etc. In general, it is better to exclude any carbonated drinks from the diet. Coffee is also better not to abuse.

“Water” diet – one of the most sparing ways to get rid of excess weight. It works very simply: when you once again want to chew something, just drink a glass of water to “deceive” the stomach. The fact is that it is the lack of water in the body that leads to fluid retention and, as a result, to weight gain. Water helps to remove toxins from the body, which has a positive effect on your well-being and, of course, your appearance.

Pay attention to how to drink water throughout the day. Nutritionists advise drinking a glass of water in the morning on an empty stomach. Let this habit become an integral part of your daily routine. Water should not be cold or hot, but at room temperature. You can add a teaspoon of honey or a little lemon juice to the glass. Just by drinking a glass of water, you are already losing calories – they go to the absorption of fluid by the body. Not bad, right? In addition, drinking water on an empty stomach “wakes up” the body, starting the metabolism and improving digestion.

If you take water with you to work or on the road to drink it during the day, use glassware, or a special high-quality plastic that is used in hydrogen water generator bottles.

Make a schedule or table for yourself to take water during the day.

At first, this will help you get into a rhythm and remember to drink water regularly.

Daily water table

Reception time	Water quantity
On an empty stomach (immediately after waking up)	300 – 600 ml
20 minutes before each meal	250 – 500 ml
2 hours before bed	300 – 600 ml

The entire daily norm of water should be drunk within 15 hours, in small portions. Then you will avoid unnecessary stress on the kidneys and achieve the desired result. Install special “reminders” on your smartphone, they will make sure that you observe the “drinking regime”.