Sometimes we feel like starting a healthy lifestyle is absolutely necessary, yet also incredibly difficult, especially at the end of winter. Tired from a lack of sun and vitamins, weighed down by heavy clothing and, frankly, the extra pounds gained over the holidays, our bodies categorically refuse to wake up in the morning.
It is necessary to change your lifestyle, and it is worth starting not with making grandiose plans, but with simple little things that require not so much titanic efforts as consistency and consistency.
All health recommendations include one point: drink at least a certain amount of still water per day, namely 30 ml per kg of body weight. During intense physical activity, high body temperature, in hot weather, or if you eat a lot of protein, you should increase the amount to 40 ml per kg of body weight.
Why is this important? Water is present in all tissues of the human body and is actively involved in metabolic processes, yet it is constantly lost. Even through breathing, we lose up to 300 ml of water per day. Dehydration causes disruption to various organs.
* Digestive system: digestive enzyme production slows, food is not fully digested, and it moves through the body more slowly, leading to heartburn, gastritis, and constipation. We try to compensate for a lack of energy, or actually a lack of water, by overeating, which leads to excess weight and also overloads the digestive organs.
* Nervous and circulatory systems: a deficiency or excess of minerals and trace elements, such as potassium, magnesium, and sodium, causes fatigue and dizziness. To conserve water in cells, cholesterol levels and blood pressure increase, which can lead to heart attacks and strokes.
Joint pain and discomfort, kidney stones, premature aging and sagging skin—this is just a few of the dangers of dehydration. It's logical that by drinking enough water, we avoid and prevent these unpleasant symptoms.
The question arises: how and when to drink water for maximum benefit?
Experts recommend drinking whenever you feel thirsty. Water should be warm or around room temperature, not cold or hot! In hot weather, when going to the gym or for a walk, it's essential to carry a supply of water. It's important to quench your thirst with water, not fizzy, sugary drinks. For flavor, you can add lemon juice, fresh berries, and even a slice of fresh cucumber to your glass of water in South America!
In general, the optimal drinking regime is as follows:
– 1-2 glasses of warm water in the morning improves blood circulation, which allows you to feel more energized faster.
– One glass half an hour before meals stimulates proper digestive function. It helps avoid unnecessary snacking, which means weight loss.
– Drinking a small amount of water before bed reduces the risk of heart attack.
– Most of your daily water intake should be drunk in the first half of the day, at approximately equal intervals.
To start, to help you remember to drink another glass of water, you can set a reminder on your phone. If you find yourself snacking or having coffee frequently throughout the day, drink a glass of water beforehand. It might just give you that much-needed energy and boost!
Remember, nothing makes your body happier than a well-timed glass of clean water. The key is to make it a healthy habit.