WATER  stay hydrated- stay healthy 

    Healthy lifestyle plans are not limited to sports, exercise or weight loss. There is a well-known relationship between dehydration and cognitive performance. Drinking enough water helps your body and mind function optimally during work.

    Hydration also plays an important role in the prevention of some non-communicable diseases, and scientific studies have shown that it also affects our mood. Calorie, sugar and additive-free water is the healthiest and most natural way to stay hydrated.

     Water is often referred to as the elixir of life, and for good reason. Our bodies are composed of about 70% water, and it plays a crucial role in maintaining our health and well-being. It regulates our body temperature, removes 

toxins, and glows our skin. 

➕ And knowing when and how much to drink water is key to maintaining hydration. 

⏰ Start your day with a glass of water to kickstart your metabolism. Drinking water before meals can help control your appetite and support digestion. Sipping water during meals aids in the breakdown of food, and staying hydrated between meals is equally important. During exercise, it's crucial to hydrate before, during, and after to replace fluids lost through sweat. In hot weather, increase your water intake to prevent heat-related illnesses. Ultimately, listen to your body - if you feel thirsty, it's time to drink.

😀 Although many of us are attuned to our body's signals for staying hydrated, it's crucial to have an understanding of the daily recommended water intake, as not everyone may be aware of it.

😀 The "8x8" rule, which suggests drinking eight 8-ounce glasses of water per day (about 2 litres), is a good starting point. However, individual hydration needs vary based on factors such as age, activity level, climate, and overall health. A universally recognized guideline advises consuming 35 millilitres of water per kilogram of body weight, which can be an effective method for determining our daily water needs.

How to calculate the minimum daily water intake? For example, someone weighing 70 kilograms (Daily Water Intake=70×0.03=2.1 litres) should aim for a minimum of around 2.1 litres of water per day as per the calculation. 

    Drinking a glass of water after waking up will never hurt anyone. Almost everyone can be advised to start the morning by quenching their thirst.

People often form wrong habits, confuse thirst with hunger, drink only tea, coffee and other drinks, which do not saturate the tissues with moisture, but on the contrary, remove fluid from the body. As a result, a person unknowingly suffers from chronic dehydration.

The most important thing is that the water should not be too cold or too hot in order not to damage the tooth enamel, not to catch a cold and not to stress the body.

There are many benefits of drinking clean water in the morning, but there are five main points that deserve special attention.

Water helps a person to be active. Better to drink a glass of water than a cup of coffee to wake up and get energy.

Drinking water on an empty stomach helps the digestive tract to function properly. It starts digestion, regulates intestinal motility, prevents gastritis, constipation and other diseases of the gastrointestinal tract.

H2O participates in almost all biochemical reactions of the body. With a lack of water, many processes are disturbed, which, among others, is associated with the formation of kidney stones and intestinal pathology. For example, if a person eats a lot of fiber but drinks little fluid, the healthy fiber will not be absorbed into the body. The habit of starting the morning with a glass of water saves from serious diseases of internal organs.

With a lack of water, the lymphatic system does not work properly, which manifests itself in fluid retention, swelling, dry skin and mucous membranes, and the formation of cellulite. You can drink clean water on an empty stomach and maintain a beautiful figure, youth, beauty and health.

The best option for drinking water is room temperature, preferably a little warmer - from 20-30 to 40 degrees.

Of course, it is not necessary to drink a lot at the same time in order not to spoil the appetite and not to overload the kidneys.

But it should be noted that during the day it is also good to quench your thirst with clean water. Other drinks, especially those containing sugar, do not provide the body with the necessary amount of fluids.

The habit of starting the day with plain water is beneficial for everyone. Many diseases gradually disappear, the appearance improves, and most importantly, health problems can be avoided in such an easy way.

Recommendations:

- Make your water container your favorite, so that it attracts you and thus you drink more water

- Make sure your water container is glass, not plastic, because bottled water is not more expensive than plastic water, that's why bottled water keeps quality, especially in hot weather.

- Add pieces of fresh fruit according to the tab to make the water more pleasant.

- Always try to drink filtered water.