When to drink water

    Dehydration is one of migraines' best friends. It's no secret that the more water we drink daily, the lower the risk of being visited by an annoying headache.

    Water intake, of course, also supports many other processes in our body. If you're wondering when is the best time to treat yourself to a dose of H₂O, here's what experts say:

➤After waking up in the morning --> activates the work of internal organs;

➤After training --> normalizes heart rate;

➤Half an hour before meals --> aids digestion;

➤Before a shower --> helps reduce blood pressure;

➤Before going to sleep --> compensates for potential fluid loss;

➤When we feel pain --> hydrates the body and improves its functions;

➤When we feel tired --> recharges our "physical" batteries;

➤When we are in contact with sick people --> hydration of the body reduces the risk of infection;

    It is assumed that 80% of this water enters the body along with all drinks, including milk, fruit juices and liquids that contain caffeine, and 20% - from solid foods (vegetables or fruits).

    Again, approximately the same figures are supported by the World Health Organization. These approximate calculations apply to people with moderate physical activity at moderate ambient temperatures.

    If the physical load is greater and the temperature is higher (say, you went on a trip in the summer heat), the amount of fluid will need to be increased.

    How much? This is already a separate question, requiring a special approach and the introduction of additional terminology.

How to understand how much water to drink?

Doctors identify two key signs that you have enough fluids:

➤You are not thirsty.

➤Your urine is colorless or light yellow.

    If this is the case, you can relax: your body is satisfied with fluids. You don't need to force yourself to drink more even if you or someone else thinks you're not drinking enough water.

    If there is at least one of the signs, then you should add a glass of water, compote, fruit juice or other liquid between meals: drinks will reduce the likelihood of dehydration.

    You should pay particular attention to the risk of dehydration if you fall into one of the following risk groups:

➤You are engaged in physical labor or sports

    Any activity that makes you sweat is an obvious indication to drink another glass of water before, during or after it, even if you don't like it.

➤You live in high mountains or in a place with a hot and dry climate

    These environmental parameters make you sweat intensely (although outside the sweat may not be visible due to intense evaporation) and, accordingly, you lose more fluid than usual. Losses require compensation: do not forget to carry a bottle of water and drink it regularly.

➤You have a fever, vomiting or have diarrhea

    The higher the temperature, the more moisture disappears (evaporates) through the skin and the body as a whole. Dehydration in this case is extremely dangerous because it is on an increasing scale. The less fluid there is in the body, the less its ability to resist illness and the more the temperature rises. Thus, fluid loss increases again. Therefore, in such conditions, doctors recommend drinking as much water as possible.

➤You are pregnant or breastfeeding

    Experts advise pregnant women to drink at least 10 glasses (2.4 liters) of fluid, and breastfeeding women - at least 13 glasses (3.1 liters) per day.

How does dehydration manifest itself?

    Thirst occurs when the body loses 2% of water. Dehydration occurs if you lose about 5% of fluids.

If it is not possible to understand whether a person is getting enough fluids, you can use indirect signs that indicate the development of dehydration:

➤Dizziness.

➤Unmotivated fatigue.

➤Infrequent urination (for example, in infants, the diaper remains dry for 3 hours or more).

➤Constipation.

    There are also less obvious symptoms of dehydration. Headache, delirium, confusion. Dizziness, weakness, lightheadedness. Dry mouth or dry cough. Fast pulse but low blood pressure. Loss of appetite but perhaps a craving for sugar. Flushed skin. Swollen legs. Muscle cramps. Do not ignore them in any case: you need to increase your fluid intake, and if this does not help, see a doctor.

The result of dehydration can be:

➤Altered blood flow to the brain;

➤Activation of processes related to stress and inflammation;

➤The nervous system becomes more sensitive.

The Turks say: it is as easy as drinking a glass of water.

    Surprisingly, this simple habit can bring enormous benefits to our body, and you can feel positive changes in just a few weeks.

    So, what happens to your body if you start each new day with a glass of water on an empty stomach? How does this elementary ritual have such a powerful effect?

    Nutritionists recommend drinking a glass of water every day immediately after waking up, that is, on an empty stomach. This habit is not recommended for people with hypertension, a tendency to severe edema and urolithiasis. But for the majority this habit would be absolutely harmless and would have only a positive effect. Of course, if you follow a few simple rules:

➤Drink a glass of water within 10 minutes of waking up.

➤The water should be clean, but not boiled. Filtered, mineral or spring water will do the trick.

➤After drinking a glass of water, you should have breakfast, but at least 40 minutes later.

    Perhaps the most controversial point is the temperature of the liq uid. It is definitely not worth drinking ice or boiling water - there will be no benefit from such a drink.

➤Cold water (15-20 degrees) irritates the gastric mucosa and encourages the body to produce energy. Therefore, a glass of cold water will help you wake up and feel a surge of strength.

➤Room temperature water (20-27 degrees) effectively stimulates the gastrointestinal tract and helps normalize digestion.

➤Warm water (35-40 degrees) better accelerates the processes of cleansing the body and stimulates metabolism.

    The tradition of drinking water in the morning on an empty stomach entered European culture from the East. In China, India and Japan, this habit is considered one of the secrets of longevity. Therefore, experts often tend to believe that the water temperature should be around 35 degrees.

It is best to choose the water temperature according to your own body.

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