You need to drink water throughout the day. How to drink water correctly during the day: the best recommendations. Beneficial properties of water for the body

In the bustle everyday life people don't think about it how to drink water properly. In our article we will give a detailed answer to this question.

From this article you will learn:

Why is it important to know how to drink water properly?

Why should you use it? large number clean water? Water is an invaluable source of life, its basis. It is part of the brain, blood, muscles and even the skeleton.

Consuming the required amount of clean input is necessary for health to remain full of energy and energy.

Water performs a huge number of functions: it supplies organs and parts of the body with nutrients, microelements, removes waste products, harmful substances (dyes, preservatives, additives) that enter the body from food.

Why is it necessary to drink water properly? Water ensures the health of all body systems, including the reproductive function of the body, which is responsible for cell division, as well as human reproduction.

During the day, the human heart, kidneys, and brain pass through a huge amount of fluid (about 1 thousand liters), which is based on water. The human body loses about two to three liters of water during the day through sweat, breathing and other natural secretions. The body must properly replenish these expenses, otherwise it will negatively affect the person’s health.

To properly cleanse the body of harmful elements, a person must drink a large amount of water per day. In addition, you need to drink water correctly.

Water deficiency provokes dehydration of the body, which leads to the development of diseases.

So, a person will live without food for three weeks, and without water he will die in three to four days, which is why it is so important to use it correctly.

Water for humans performs the following functions:

universal solvent;

• supplier nutrients to all organs and cells;
• an assistant performing the function of removing waste products.

It is safe to say that you need to drink water in order to live. Next, we’ll look at how to drink water correctly and in what quantity.

How much and how to drink water during the day

So, how and how much water should you drink?

The human body consists of 70% water, therefore, for each person, the water intake should be calculated individually.

This volume is determined based on the physiological and other characteristics of a person - age, weight, amount of food consumed, physical activity etc. A person weighing 60 kg should drink about 1.5 liters of water, but the norm for pregnant women and people suffering from edema will be different.

If we are talking about an ordinary average person without any characteristics associated with limited fluid consumption, then the average daily water consumption is at least two liters. It's right to drink clean water, not liquid.

These two liters do not include tea, coffee, soup, etc., because the body constantly needs clean drinking water, and other liquids contain a large amount of substances that will then need to be removed from the body. It is correct to drink 30 ml of water per kilogram of weight.

The amount of water consumed is influenced not only by physiological characteristics person, but also temperature environment. For example, during a hot period of time, a person secretes sweat more intensely, therefore, more water is required to replenish it. Therefore, in summer it is correct to drink an average of three liters of water per day.

How to correctly: drink water or not if you don’t feel like it

We have already talked about why you need to drink large amounts of water. But what is the right thing to do when you don’t feel like drinking? And how to drink water correctly during the day? The feeling of thirst is caused by the following factors:

The amount of fluid consumed per day (except for clean water). For example, if a person consumes large quantities of coffee or any other drinks, then certainly he will not feel thirsty.

Time of year. During the cold season, thirst appears much less frequently, since less sweat is produced, and a person has a desire to drink a hot drink (tea or coffee) to warm up.

Level of physical activity. Typically, people who lead an active lifestyle, play sports, or do heavy physical work are much more likely to feel thirsty than office workers.

It doesn't matter whether you're thirsty or not, you need to force yourself to drink. To do this:

Keep a bottle of clean drinking water with you at all times (in your bag, on your desk, etc.), this will remind you to drink.

Set a reminder on your phone. First, correctly calculate the amount of water you need to drink during the day, then divide this amount into several doses and install the appropriate reminders on your phone.

It is correct to drink water in small doses throughout the day. It is important to drink healthy water.

Is it right to drink water after eating?

We often hear the statement that drinking water while eating or immediately after eating is strictly not recommended. This is usually argued by the fact that water, which is consumed during meals, dilutes gastric juice, interfering with the normal process of digesting food.

How and how much water to drink? Let's take a closer look at this issue.

Let us immediately note that you can drink water during meals or immediately after. Contrary to popular myths, it does not dilute gastric juice and does not flush out food.

The stomach has a complex organization. It has longitudinal folds, through which water quickly passes to the duodenum and leaves the stomach. Gastric juice does not mix with water.

Thus, it does not matter at all when you drink water - during, before or after meals. The talk that water dilutes gastric juice is a common myth that should not be focused on.

You can drink water any time you want. Therefore, eating soups does not cause any harm to the body and does not disrupt the digestion process.

In addition, everyone knows that gastritis is primarily caused by those who do not consume liquid foods.

Thus, you can drink water before, during and after meals without disturbing your digestion.

However, be sure to keep in mind that if you drink a cold drink after a meal, the protein in the food will not be able to be fully broken down into amino acids. As a result, the protein components simply rot in the intestines, since undigested proteins decompose at the temperature of the human body.

Thus, not only will you not benefit from such a diet, but you also risk acquiring various inflammatory diseases (colitis, enteritis) and dysbiosis.

This fact underlies the myth that you should not drink water within two hours after eating.

This fiction goes back to ancient times, when people in villages did not heat water. Consequently, in winter the water was icy. And under those conditions, the ban on drinking water after meals was quite justified. But since we usually drink warm liquid in the form of tea, coffee, compotes, this prohibition makes no sense.

Thus, you should not drink cold liquid either before or after meals. Make sure the water is at room temperature or hotter.

The same applies to eating ice cream: if you eat it after a meal, then the food will quickly leave the stomach, and the protein component will remain undigested.

How to drink lemon water correctly

Water with lemon is a well-known natural energy booster that triggers the work of all body systems, while toxins are removed, the skin is toned and cleansed, and the body fights depression. To get the maximum benefit from such a drink, you should know how to use it correctly, with what, and under what conditions this liquid should not be drunk and even dangerous.

Citric acid contained in lemon juice has many beneficial properties. For example, it can improve digestion, properly cleanse the liver of harmful substances, strengthen the immune system and even relieve a person from chronic fatigue, saturating the human body with potassium. In some cases, drinking lemon water in the morning on an empty stomach is necessary to improve appearance and properly recover from certain diseases.

When a person is sick, his body is weakened, and he is in dire need of beneficial microelements to speed up recovery. Lemon contains various vitamins and acids that fight the symptoms of a cold and help strengthen and restore the immune system.

Lemon water for ARVI is used as:

antiviral agent;

vitamin complex;

medicine for sore throat.

Most often, lemon water is used as a means of losing weight. But if you want to achieve a good effect with this drink, you need to be patient.

Alkaline liquid performs a number of functions:

relieves false feelings of hunger;

helps break down fats;

improves digestion;

properly cleanses the stomach and liver of toxins;

prevents the accumulation of extra pounds.

Let's talk in more detail about how to properly drink water with lemon in the morning. Some people find it difficult to wake up in the morning, they experience a loss of energy and a feeling of apathy in the morning - these signs indicate a deficiency of potassium in the body, which can lead to disruptions in work nervous system. Smooth transmission of information to the brain is ensured by potassium and sodium.

Potassium deficiency has an extremely negative effect on the nervous system, which becomes unable to provide the necessary volume of signals to the heart. Therefore, people feel unreasonable fear, panic attacks and chronic fatigue. Drinking lemon water on an empty stomach will ensure that you receive the required amount of potassium. This drink also has other beneficial properties that help overcome chronic fatigue.

Lemon water, which helps overcome bad mood, increases the tone and endurance of the body, and replenishes the body.

Lemon juice is often used as both a skin lightener and an ingredient in anti-aging masks. Nutritionists and cosmetologists say that it is correct to drink water with lemon in the morning on an empty stomach, since this drink is the best remedy for facial skin care, acting from the inside and cleansing the entire body, including the skin.

Lemon water:

Rejuvenates facial skin - vitamin C, which is part of lemon, is a natural antioxidant that evens out wrinkles and makes the skin elastic and toned;

evens out and improves complexion;

mattifies, heals and cleanses facial skin.

Water with lemon helps to properly overcome a number of diseases and cosmetic problems, but this method of therapy is very aggressive, since even diluted citric acid may negatively affect the body of people suffering from certain diseases. If you intend to take a course of long-term use, first consult with a gastroenterologist.

diseases of the gastrointestinal tract (ulcers or gastritis);

kidney diseases;

from sensitive tooth enamel;

stomatitis;

allergy to citrus fruits.

It will take a little time to prepare water with lemon correctly, but the effect will pleasantly surprise you. Often women do not like purely acidic water, so you can add additional components to soften the taste.

Let's look at the most popular recipes for making water with lemon.

Classical. In the morning, pour a glass of boiling water and add one or two slices of lemon, let the drink brew for 15 minutes so that the water is filled with beneficial properties. Then the drink should be drunk in small sips. This lemon water recipe is suitable for people suffering from gastrointestinal problems; you will also experience a slight tonic effect. This option is ideal for daily use.

Effective. Pour warm boiled water into a glass and add freshly squeezed juice of half a lemon. This lemon water is used for weight loss. To enhance the effect, you can add 1 g of crushed cayenne pepper.

With mint. Add the juice of half a lemon and four mint leaves to 250 ml of drinking water at room temperature. The leaves should be crushed so that they release their beneficial substances faster. Leave the water with mint for 15 minutes. This lemon water recipe is suitable for calming the nervous system. But do not drink it often - this drink may cause drowsiness.

Based on green tea. To make lemon water even healthier, you can add green tea leaves to it. Pour 200 ml of boiling water over a few leaves and leave for 10 minutes, then remove the leaves, cool the liquid to room temperature and add the juice of half a lemon. In just a week of taking this drink, you will see that your complexion has improved significantly. This tea also helps to quickly remove toxins from the body.

You can choose any recipe that suits your taste.

How to drink water in the morning before meals:

Water should be drunk in the morning on an empty stomach, 20–30 minutes before meals. Thanks to this, metabolic processes in the body are activated, and the components of the liquid will correctly perform their functions.

You only need to drink one glass of this drink, do not overdo it. It is correct to drink water with lemon a little, but regularly.

It is correct to drink a fresh, just prepared drink. Under no circumstances prepare the drink the night before - in this case it will not bring any benefit.

The temperature of the liquid should be in the range from +22 to +36 °C, and in no case lower. Otherwise, you will harm your stomach and risk causing cramps;

Do not store the drink in the refrigerator, drink immediately. It is correct to drink water with lemon only in the morning. If you drink it several times a day, the stomach acid level will increase, which can cause severe pain.

After you drink lemon water, you need to eat. The fact is that after this drink, gastric juice will be produced more intensely. For breakfast you can eat porridge, a sandwich, an omelet, pancakes.

It is correct to drink water with lemon through a straw so as not to damage tooth enamel.

After drinking this drink oral cavity You definitely need to rinse, and after breakfast you should brush your teeth.

How to drink water correctly for weight loss? Let's look at some effective tips.

1. Water in the morning.

When you drink two glasses of water at room temperature on an empty stomach in the morning, you lose 24 kcal. This energy is spent on absorbing the incoming liquid.

Water deficiency provokes fluid retention and excess weight. When water enters the bloodstream, it activates metabolism, due to this, harmful substances are properly removed, digestion improves, beneficial microelements are better absorbed, and toxins are eliminated from the body. How to drink water correctly so as not to swell? It is enough to drink two mugs of clean water to remove excess fluid from the body and also get rid of excess weight. If you stick to of this rule, you will not only not gain weight, but you will also be able to lose weight.

1. A glass of water can satisfy the false feeling of hunger.

Often, after a hearty dinner or lunch that you ate very quickly, you may feel the urge to eat something sweet or salty - this is a false feeling of hunger. This is how the body signals to us that your body is asking for water, and the brain perceives it as a signal of hunger.

It is correct to drink water slowly, in small sips, and not immediately after eating, but not earlier than 20 minutes later. Then the food bolus will have time to form. If you feel hungry but less than 3 hours have passed since your last meal, this means your body is actually thirsty.

Special attention You should pay attention to the correct amount of water to drink, based on the calculation: 30 ml per 1 kg of a person’s weight if you rarely consume liquid food, and 20 ml per 1 kg of weight if you often eat soups. It is not recommended to drink an hour before bedtime.

1. Water with magnesium.

Magnesium – important element, participating in energy-consuming processes (in the work of muscles, heart, central nervous system) and ensuring the transmission of nerve impulses. When the human body is under stress, magnesium begins to be actively consumed. That is why in anxious moments the body begins to urgently need this substance. In this case, it is correct to drink mineral water, which contains this element, in order to overcome the feeling of stress provoked by false hunger. Mineral water sold in every grocery store. Pay special attention to the composition of the water: magnesium should be at least 50 mg/l.

How to drink melt water correctly

In this section we will take a closer look at how to properly drink water from ice. Do not use natural snow or ice to prepare melt water, as they contain various harmful substances. For these purposes, it is correct to use plastic jars designed for storing water. Do not freeze water in metal containers so as not to reduce its effectiveness.

Never melt a snow coat in the freezer to obtain melt water, since such ice is filled with harmful substances and refrigerants and also smells unpleasant.

Melt water has healing properties no more than 8 hours after defrosting ice or snow.

And remember that such water is not heated above +37 °C. Fresh melt water is not diluted with anything.

It is correct to drink melt water immediately after you have defrosted snow or ice. You should drink this water throughout the day in small sips, warming your mouth.

You should drink melt water in the morning on an empty stomach, in the afternoon and in the evening before meals. After this, you cannot eat or drink anything for one hour.

For a therapeutic effect, you need to drink melt water 30 minutes before meals every day, four to five times a day. The course of therapy lasts up to 40 days. You should drink melt water per day in the amount of 1% of a person’s body weight.

It is correct to drink one or two glasses of water on an empty stomach. This activates metabolic processes in the body and cleanses the intestines of toxins formed overnight.

You need to drink water at room temperature, since drinking cold water It will cause cramps in the morning.

It is correct to drink water in small sips so as not to overload the kidneys.

During physical activity, you should not drink water large quantities and start exercising immediately. First you need to restore your breathing, take water into your mouth, hold it for a while and swallow slowly. You can take another sip if necessary. Then wait 15 seconds to begin exercising again.

Drinks (tea, coffee, juice) are not a substitute for clean water, as they have a diuretic effect.

Avoid drinking carbonated drinks until you have drunk two to four glasses of clean water. After this, you will realize that you don't need sweet fizz at all.

Make it a habit to drink one glass of clean water at any transition point in your day: after waking up, before you start working, etc.

To help you remember to drink water properly, you should always have a bottle or cup of water ready.

It is correct to drink a whole glass of water several times a day. Do it right now, don't delay.

For convenience, make a schedule for your water consumption and check the box every time you drink a glass of water. This way you can create a schedule for a month, after which drinking clean water will become a habit.

It is correct to drink one glass of water every hour during the working day. This way you will work for the day and meet your drinking water consumption requirements.

Freeze peeled citrus fruit pieces and use them as ice. This way you will refresh the liquid and additionally fill it with useful substances.

Drink a glass of water every time you use the restroom to properly rehydrate your body.

Plan to drink a certain amount of clean water throughout the day. Write this goal down in a notebook along with the reasons why you are doing it. This will keep you motivated.

When you walk past a water bottle or cooler, drink a small amount of liquid.

You can carbonate the water. To do this, just buy a siphon - a device for carbonating water. This way you can add slices of citrus fruit or a small amount of orange juice to your drinking water and enjoy a delicious, refreshing drink.

You can fill a container with ice cubes and eat them like candy.

When you drink apple, grape or Orange juice, dilute it with clean drinking water or pieces of ice. Be sure to drink the entire drink.

Take a two-liter bottle of clean water to work and try to drink it before the end of the working day. As a last resort, you can finish it on the way home.

Get into the habit of keeping a cup of water or ice cubes near you and refill it periodically. You can also use a straw to drink more water.

If you are counting calories, then double the milliliters of water for the grams of fat you eat. For example, when you eat a product containing 20 grams of fat, drink 40 ml of pure water.

It is correct to drink two glasses of water per meal - before and after. Drink one glass of water before snacks.

Try setting a reminder on your phone or tablet to drink water regularly. This method often turns out to be very effective.

Make it a habit to carry a bottle of water with you and drink it every time you are not doing anything - while standing in line, during a break, etc.

It is not necessary to always drink cold water, sometimes you can drink hot tea. But coffee, on the contrary, takes life-giving moisture from the human body. So one cup of coffee is equivalent to 1 cup of water.

Keep a bottle or mug of water nearby, even at home.

You can drink water in conjunction with any daily ritual, such as when shaving or washing your face.

It is correct to drink only filtered water to maintain health for a long time.

Our company Biokit offers wide choice reverse osmosis systems, water filters and other equipment that can return tap water to its natural characteristics.

Our company’s specialists are ready to help you:

connect the filtration system yourself;

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It's no secret that the human body contains up to 70% water. Literally everything depends on this element - the rate of cell regeneration, skin elasticity, metabolism, digestion.

Of particular danger is the hidden lack of life-giving moisture. Modern people drink catastrophically little pure water, believing that the best liquid to drink is tea, coffee, sweet drinks and broths.

By neglecting ordinary water, a person dehydrates the body with his own hands. Over time, the body begins to confuse thirst and hunger - when a glass of water should be drunk, a person reaches for a snack. Let's take a closer look at how to drink water correctly during the day and in what quantity to lose weight

The essence of the problem

Water plays the role of an “internal solvent”. Its deficiency leads to:

• to undesirable changes in the composition of blood, lymph, digestive juices and intercellular substance;
• to disruption of the timely delivery of nutrients to all organs;
• to improper removal of decay products - waste and toxins begin to clog the blood, liver and kidneys;
• to accelerated aging - the skin is the first to react to insufficient moisture (wrinkles, dryness and flaking appear).

It is noteworthy that only during breathing a person loses up to a liter of life-giving moisture! Another 2-3 liters are excreted through sweat and various natural secretions.

No less important role plays a role in water balance and weight loss. For this reason, the requirement to drink at least 1.5-2 liters of water daily is included in the vast majority of diets.

What can you drink

Not all water is equally suitable for humans and beneficial for their body. Any additive will turn this substance into a simple drink that will not have much significance for health and weight loss.

Important: different types of tea, beer, coffee and sparkling water lead to dehydration. They have a pronounced diuretic effect, so it is simply impossible to quench your thirst with a cup of tea!

High-quality water should be neutral acidity, low in alkalis and absolutely clean (without impurities in the form of bacteria or other dangerous components).

Basic sanitary requirements To different types water:

1. Bottled is the safest for humans, as it corresponds to all sanitary standards. This best choice for city residents.
2. Distilled - not suitable for consumption. Its acidity is high enough for the human body. Drinking is prohibited!
3. Spring water, from a well or well is the best choice for village residents and owners of private houses in the suburbs. Before using the source, it is necessary to submit a water sample to a laboratory to exclude any contamination hazardous to health.
4. Mineral - suitable exclusively for the treatment of diseases. The appointment is prescribed by a doctor. You can’t always quench your thirst with it!
5. Structured or “live” is useful for the body, as it has a special structure. Such melt water can be collected from glaciers or prepared on its own.
6. Filtered - does not pose a danger if suitable filters are used (they are selected in accordance with the existing contamination of the well or well).
7. Boiled - not welcomed by nutritionists (considered “dead”). You can only drink if there is no other way to quench your thirst. During the boiling process, dangerous chlorine compounds and mineral salts are removed.
8. Settled - usually it is collected from a tap. Suitable for quenching thirst only in cases where the water was initially clean.

You can drink water at any temperature, but it is important to know that:

• when hot, this liquid stimulates the production of gastric juice and removes waste;
• It is better absorbed when warm.

What should be the norm?

To determine the amount of fluid required, you should pay attention to the color of your urine:

• colorless or pale yellow – everything is normal;
• bright yellow – the first stage of dehydration;
• orange – catastrophic lack of water (usually accompanied by chronic constipation).

The calculation formula is simple: you need to multiply your current weight by 30 ml (this is how much the body uses per 1 kg of weight).

In summer, for colds, breastfeeding In case of poisoning, the norm can be increased to 3-4 liters per day.

One-time dose no more than 350 ml! But this indicator largely depends on the volume of the stomach. You can drink only 200 ml. A single dose is drunk slowly, in small sips.

Drinking regime table for weight loss

Water in the body directly affects a person’s health and performance, his ability to recover from physical, emotional and intellectual stress, and to withstand stress. Insufficient water consumption every day leads to deterioration of our health.

Water is a universal solvent and the main internal environment of the body. Here are its most important functions.

• It is part of all fluids (blood, lymph, digestive juices, intercellular and intracellular substance).
• Supplies nutrients to tissues and organs.
• Dissolves products that need to be eliminated from the body through the kidneys, skin, and lungs.

Physiologists say that per day the body loses a liter of fluid only through the lungs with exhaled air, another two to three liters come out through sweat and other natural secretions.

How much water should you drink

It is impossible to give a specific figure. Everything will depend on your weight, vital activity, your diet and lifestyle in general. You can, of course, calculate all this using special calculators, but the best clue in this is your body.

Therefore, you don’t need to bother with exact numbers. It will only stress you out. You need to drink a lot and a little. To have a feeling of comfort. This is the main rule that you need to follow. Both dehydration and excess do not lead to anything good. Your water balance should be in balance.

In general, 1.5 to 3 liters per day will be enough. It is better to start with small doses. Drinking a large amount at once is not recommended. Your body will swell out of habit and you will feel heaviness. I recommend training yourself to first drink 1 liter of water for a month. If you cope with this task, then you can already think about increasing the displacement. In a month, you will begin to feel your body better and understand how much water it needs.

When to drink water

So, we need to drink 8-12 glasses a day. The first dose is required in the morning: after waking up, at least half an hour before meals. After all, during sleep the body becomes dehydrated; it is necessary to replenish fluid reserves. The general opinion on how to drink water correctly during the day: before meals 30 minutes, after meals 2 - 2.5 hours is a must. This will help start and complete the digestion process and eliminate false feelings of hunger. If you ate meat, then you need to drink a glass of water after 3.5 - 4 hours. How to drink between meals: focus on your thirst. You can take it an hour after eating, before training (to create a supply of water in the body), an hour before bedtime. If you don't run to the toilet at night, you can drink your last glass at night.

What doses should you take?

How to drink water correctly throughout the day - in sips or gulps? Focus on stomach volume. Nutritionists do not recommend drinking or eating more than 350 ml in total at one time. You need to drink one glass of water at a time, do it slowly, in small sips. For obesity, depression, and cancer, it is recommended to increase the single serving to 2 glasses. Drink slowly; during this time, part of the water passes into the intestines.

How to drink water during physical activity

When you have to play sports or experience significant physical activity, a lot of moisture is spent on cooling. Evaporating, it takes heat away from a heated body and cools it
The loss of moisture must be periodically replenished by drinking, which is why during intense physical activity or while playing sports you are so thirsty. After all, if fluid losses are large, the muscles become dehydrated, causing movements to become sluggish. On the other hand, you should not overdo it with the amount of moisture, since it is difficult to continue working intensively with a full stomach.

In some cases, the body is too busy doing physical exercise and therefore it is not always possible to notice that it is time to replenish fluid loss. Drinking in a timely manner in order to replenish moisture loss should be a matter of conscious attention. Sure signs of incipient dehydration:

• dry mouth, very thirsty;
• lips are dry;
• dizzy or dizzy;
• Fatigue suddenly set in.

When the first signs of dehydration appear, you must immediately take a break, drink, and rest, giving your body the opportunity to restore fluid balance.

What kind of water should you drink?

Boiled water. When boiling, many unnecessary mineral salts precipitate and chlorine is removed. Some argue that boiled water is “dead”, so they do not recommend drinking it.

Filtration. Good way for those who find it difficult to get clean water. You just need to keep in mind that different adsorbents should be used for different chemical pollutants.

Structured water– melted. It is also called “living” water. Scientists have proven that it has a special structure that is beneficial for our body. The purest water is the one that freezes first. The long-livers of the mountains owe their health, among other things, to structured water from glaciers.

Mineral. It is not recommended to use it to quench thirst. This water contains a lot of salts and is prescribed by doctors to treat certain diseases.

It's good to drink water from a natural source(spring, well). Such water is free from iron impurities and has a positive energy potential. Of course, the source must be verified and of high quality.

Distilled water It is not recommended to drink it for a long time - its pH is about 6, whereas in the body it is about 7.2.

Bottled water – best option for city residents who are too lazy to bother with freezing or filtering.

Water temperature

What is the correct way to drink water during the day in terms of its temperature? You can drink it at any temperature, but you should know that warm water will be absorbed faster, hot water will stimulate the secretion of gastric and intestinal juices and draw out toxins.

Rules for drinking water

• Drink in small sips, not in one gulp.
• Always have a bottle of clean water with you.
• If you feel hungry, try drinking first. Maybe this feeling of hunger will turn out to be thirst.
• Add (if possible) a couple of drops of lemon juice to the water.
• Try to drink water after every visit to the toilet.
• Drink whenever you are thirsty.
• Try not to drink highly carbonated water.

Frequently Asked Questions

From this article you will learn:

• What is the role of water in the body
• What are the consequences of lack of water in the body?
• What determines the rate of water consumption?
• How much should you drink daily?
• How to drink water during the day
• Why water is important for children's bodies
• Is it necessary to supplement infants?
• Which water is better
• What tricks will help you drink more?

Changes in the water balance in the human body occur continuously. Because of various types activity, we lose about two liters of fluid every day. With intense sports activities or in the heat, moisture loss increases significantly. If the water balance is disturbed, blood thickening and metabolic processes may slow down. This is why it is important to maintain optimal fluid levels in the body. We will tell you how to drink water correctly during the day in our article.

Why is it important to drink water every day?

A person’s performance, state of health and resistance to stress during the day largely depend on the volume of fluid in the body. Fluid losses associated with normal physiological processes are quite significant: during breathing, about a liter of fluid comes out through the lungs, and about 2-3 more liters come out through natural secretions. If these losses are not replenished, this may negatively affect the physical condition.

The main reasons why you need to drink water include the following:

1. Water has a beneficial effect on the skin, promoting its rejuvenation.

Modern people, especially women, spend a lot of effort and money every day on maintaining youth and beauty. Moreover, the fact that appearance largely depends on the drinking regime is simply overlooked. You should not ignore the advice of cosmetologists, nutritionists and doctors who say that regularly drinking enough clean water during the day will keep your skin elastic and moisturized.

1. Water is involved in removing toxins and waste from the body.

The flow of fluid into the digestive system improves its functioning and promotes the elimination of harmful substances. Water also helps cleanse the body by stimulating kidney function. This is why if you are poisoned you need to drink more.

1. Staying hydrated reduces your risk of having a heart attack.

It has been scientifically proven that there is a close relationship between the occurrence of a heart attack and the amount of water consumed per day. If you follow the advice of cardiologists, it is correct to drink at least 5 glasses of clean water during the day. This will help prevent the development of cardiovascular pathologies.

1. Without water, the proper functioning of the musculoskeletal system is impossible.

The joint fluid, which ensures unhindered movement of muscles and joints, contains water. Any athlete knows that it is necessary to drink enough fluid per day to avoid the occurrence of muscle spasms. Therefore, if you are doing serious physical exercise, before exercise, during exercise and after it, you need to drink a lot of water.

1. Water is a source of energy.

Every day, the human body loses approximately 10 glasses of fluid due to natural physiological processes (breathing, urination, bowel movements, sweating). To avoid dehydration, it is necessary to replenish water reserves. When the balance of fluid in the body is disturbed, a person becomes more tired, headaches and irritability appear.

So what is the correct way to drink water during the day and how much is needed? The answer is simple: the more, the better. It is water that provides oxygen to the blood, enhances metabolism and helps burn fat. The functioning of the brain directly depends on the intake of fluid in the body during the day.

1. Water stimulates work digestive system.

Liquid accelerates the digestion process, helping to break down incoming food into proteins and carbohydrates. Regular consumption of water also helps eliminate waste products and prevents constipation.

1. Water activates the immune system.

If a person adheres to the correct drinking regime, then many infections and diseases bypass him. At the same time, chronic dehydration can cause decreased activity and weakening of the body, which leads to diseases and illnesses.

1. Water is involved in temperature regulation.

The human body consists of almost 60% liquid, so it is one of the main participants in the process of thermoregulation. For normal heat exchange, systematic consumption of clean drinking water is required.

1. Water is involved in protein, carbohydrate, lipid metabolism and the process of muscle formation.

We have already said that a lack of fluid in the body leads to dehydration. This can cause a disruption in the synthesis of simple proteins that are necessary for muscle formation. The largest number of calories per day is burned during protein synthesis, and if the body is dehydrated, fat cells will form instead of protein.

1. Water affects the overall health of a person.

It's no secret that when you have a cold or flu you need to drink a lot of water. It helps reduce fever, eliminate dry cough and remove phlegm from the body.

How much water should you drink per day

The issue of daily fluid intake has been studied many times, but there is still no consensus on this matter. Some experts say that you need to drink about two liters every day. Others recommend focusing on the volume of the glass, and drinking at least 8 glasses of liquid per day. In addition, the calculation of water consumption norms is also calculated depending on body weight. So, for 1 kg of weight, about 30 ml of water per day is required. In any case, the total volume of liquid per day should be approximately 2–2.5 liters.

Among those who try to drink water properly throughout the day, there are also supporters of a more natural approach. They believe that they should drink only when thirst occurs. You cannot force liquid into yourself, as this will not be beneficial. Moreover, we should not forget that the food we eat also provides a certain amount of water.

When calculating the required daily fluid volume, the following factors should be taken into account:

1. During illness, it is advisable to drink more water so that toxins are eliminated faster.
2. Due to the participation of liquid in thermoregulatory processes, in the summer it is advisable to drink at least 40 ml of water per 1 kg of weight.
3. Even more fluid (up to 60 ml per 1 kg of weight) is required during active sports or physical labor.
4. Increased water consumption is desirable for the fair sex. This is due to the fact that women are more likely to experience kidney inflammation. Accordingly, if you drink more often during the day, the kidneys will be flushed, which will serve as a prevention of this disease.
5. Children should drink a lot of water per day, as their activity causes significant fluid loss from the body.

There are a number of situations when you need to take more water:

• Smoking. Drying of the mucous membranes of the nose and throat during smoking leads to a weakening of local immunity. Smokers are more susceptible to contracting airborne diseases. If you smoke, it is advisable to drink 60% more than your normal daily amount of water throughout the day.
• ARVI. When the temperature rises during illness, a lot of fluid evaporates along with sweat. Water is also necessary for the production of mucus and immune cells that help defeat viruses. Accordingly, in case of ARVI, it is advisable to increase the rate of fluid intake by 1.5–2 times.
• Breastfeeding. Drinking plenty of fluids during breastfeeding helps improve lactation. A nursing mother should drink 50% more fluid every day. If there is a shortage of milk, the volume of water consumed can be increased up to 150%.
• Protein diet. Many diets are designed to consume large amounts of protein. Lack of fluid during weight loss can lead to constipation. In addition, the breakdown of fat cells releases a large amount of toxins that must be removed from the body. To do this, it is worth increasing your water consumption by 50% of the usual daily intake.
• Physical activity and sauna. People leading an active lifestyle, athletes and those who like to take a steam bath should consume from 30% to 100% of fluid above normal per day.
• Sex. To maintain water balance after sex, you should drink 1-2 glasses of water, since this type of exercise is comparable to serious aerobic training.

Don't be afraid to drink plenty of water throughout the day. Our kidneys are designed in such a way that they can process up to 20 liters of water per day, so a slight increase in it will not play a serious role. All excess fluid will leave the body through natural secretions.

It's much worse if you don't drink enough. Lack of water leads to various consequences. Thus, reducing the volume of fluid consumed by:

• 1-2% – causes severe thirst;
• 2-3% – causes difficulty in digestion, loss of performance and increased anxiety;
• 4-5% – manifested by dizziness, nausea, mood swings, headache and drowsiness;
• 6–9% – causes difficulties with coordination of movements and coherence of speech;
• 10% – negatively affects thermoregulation processes, leading to cell death;
• 11-12% – causes disruption of biochemical processes;
• 12% – significantly aggravates the current pathological condition;
• 20% – leads to death.

Numerous studies confirm that the body cannot function properly in conditions of fluid deficiency. It is important to rehydrate daily by drinking enough water per day.

Daily water consumption schedule

There are many schemes and methods for how to properly drink water throughout the day. However, the most popular is the following:

• immediately after waking up you need to drink 1-2 glasses of water at room temperature;
• 30 minutes before meals and an hour after meals, you need to drink 1 glass of water;
• Drink half or a full glass of clean water when thirst occurs.

According to Harvard scientists, the given regimen of fluid intake throughout the day without restriction is suitable for any person.

It should be remembered that every day:

• approximately 1.5 liters of fluid comes out during urination;
• about 600 ml can be excreted by sweating;
• approximately 400 ml is lost during breathing;
• 200 ml of water is removed from the body as a result of the activity of the gastrointestinal tract.

Taking into account all the fluid losses per day, it should be understood that to replenish the body’s water balance, you will need to drink at least two liters of water every day. There is no need to worry if you drink less, since a certain proportion of liquid comes with food. In addition, about 300 ml is produced by the body itself. Accordingly, it is enough to drink 1.5 liters of water every day, supplementing the diet with soups, fresh fruits and vegetables.

Do not forget that thirst that occurs during the day indicates dehydration. This is the first sign that appears when 2% of water is lost. Replenish your water reserves as soon as you feel thirsty.

You may have already read about how to properly drink water throughout the day, but in any case, there are several general recommendations that should be followed:

• if you don’t feel thirsty during the day, you don’t need to forcefully drink a lot of water - it’s much healthier to take just a few sips to prevent dehydration;
• due to the peculiarities of functioning genitourinary system It is advisable for women to drink 1 liter of water more than men every day;
• if you drink more than 5 glasses of pure water a day, the risk of stroke is reduced by 41%, and the likelihood of developing kidney and bladder stones is reduced by 23%;
• According to research, children who drink at least 8 glasses of water a day study much better;
• people who drink 1.5-2 liters of water every day are 45% less likely to have gastrointestinal cancer and 50% less likely to have bladder cancer;
• For overweight people who feel hungry, it is better to drink a glass of water first, since ordinary thirst may be hidden behind the feeling of hunger;
• You should drink the liquid in small sips, slowly;
• always carry a small bottle of clean water with you so as not to feel thirsty;
• To add flavor, you can add a few drops of lemon juice to the water;
• it is advisable to replenish water reserves after each visit to the toilet;
• when thirst occurs, immediately drink some water;
• Unless medically indicated, avoid drinking carbonated water.

Water is one of the most wonderful means for maintaining health, vitality and good mood. Therefore, drink as much as possible during the day and try not to replace water with juices, soda, coffee, milk and other drinks. If the question is how to quench your thirst, the answer should always be the same - drink a glass of water.

How to drink water correctly for children

A child's body is 80% water. That is why, in order to maintain stable functioning of a fragile body, it is important to ensure that the child drinks enough water. Aquatic environment performs the most important function of transporting nutrients and releasing breakdown products. Proper drinking regime is the key to good health of the baby. Children who consume enough fluids per day are not afraid of ailments associated with teeth, gums, kidneys and joints.

The drinking regime of newborn babies varies depending on the type of feeding:

• Formula-fed babies and infants on a mixed diet begin to receive supplemental milk from the age of two weeks. During the day, the child is given about 100–200 ml of clean water.
• Breastfed babies begin to drink from the age of three months. This is due to the fact that such a baby receives the bulk of the liquid daily from breast milk. For additional drinking, 70 ml of clean water per day will be enough.

Some parents claim that there is no need to supplement the baby's diet, but this is not true. Breast milk is primarily food, not drink, for the baby.

As the baby gets older, the daily water intake is calculated based on body weight. Children require 50 ml of liquid per 1 kg of weight. Taking into account the high physical activity, children need to drink 1-1.5 liters of clean water per day. Bottled water or one that has been purified with a child filter is suitable for this.

What doses should you take?

Many people think about how to drink water correctly throughout the day - in sips or gulps? Following the advice of nutritionists, it is not advisable to consume more than 350 ml of liquid at a time. You can limit yourself to one glass of water, drinking it slowly, in small sips. In the process of drinking slowly, some of the liquid seeps into the intestines, cleansing it. The volume of water you drink can be increased to two glasses if you suffer from serious pathologies such as cancer, obesity or depression.

What kind of water should you drink?

The pressing question remains not only how to drink water correctly during the day, but also what kind of drink is best to take. Of course, the leading position is occupied by pure still water. If this is not available, you can opt for slightly mineralized water, the mineralization of which does not exceed 50 ml per liter. If the label indicates that the mineralization is 500 ml per liter, then you should limit the intake of such liquid during the day, since it is already a therapeutic agent.

• Boiled water . During the boiling process, chlorine molecules and mineral salts are eliminated from the liquid. There is nothing useful left in such water, which is why it is called “dead”, unsuitable for drinking.
• Filtered water – great option, if tap water leaves much to be desired. When choosing a filter, you should focus on the parameters of the available water, since each type of pollution has its own adsorbents.
• Mineral water mainly used for medicinal purposes. This is due to high content salts
• Natural(spring or well) water has a positive energy potential, so it is beneficial to drink it every day. You just need to check that the source is safe.
• Distilled water It is harmful to drink daily, since its pH is 5.8, which does not correspond to the pH level of the human body (about 7.2).
• Bottled water especially in demand for busy people who do not want to deal with filtering or freezing.

If we consider the question of how to properly drink water during the day from the point of view of its temperature, then preference should be given to warm water - it is easier to digest. Drinking hot liquid stimulates the gastrointestinal tract and promotes detoxification of the body.

About a third of your daily water intake can be obtained by adding herbal teas and diluted vegetable juices to your diet. People who sweat profusely lose enormous amounts of minerals throughout the day. To replenish salts, you can drink water, adding fresh berries or herbs to it.

Only clean water replenishes all fluid losses. Other drinks (coffee, milk, juices, tea, soda) have other properties, otherwise affecting the water balance in the body. They cause dehydration of the body, increasing the functioning of the excretory systems. Milk and sugary drinks raise blood sugar levels. To restore water balance, you need to drink the same amount of water as you drank coffee, or, for example, soda.

If you drink water correctly throughout the day, you can lose weight. A convenient table will help you record your progress.

Water substitutes can also be used as drinks. Let's tell you more about them.

Oxygenated the water is enriched with oxygen. Due to this, the rate of entry of this element into cells increases significantly. As a result, the functioning of the brain improves, toxic substances are eliminated from the body faster, and recovery processes are more effective. Human activity increases and fatigue decreases.

According to many doctors, oxygenated water is simply necessary for all people involved in sports or heavy physical labor, as well as under stressful or unfavorable environmental living conditions. Fluid allows the body to recover faster during the day, especially after impact physical activity.

It is important that oxygen of natural origin (from mountain springs) is used to enrich the liquid. It is often replaced with a medical one, which is significantly inferior in usefulness.

Coconut water– a real find for a person who cares about health. Coconut liquid contains carbohydrates, proteins, a large amount of microelements and vitamins. And in terms of the number of electrolytes, coconut water is similar to human blood plasma, which makes it an ideal drink.

Coconut water can be consumed in hot weather or while exercising. It restores water balance well, but there are some nuances in its use. It should be remembered that the nutritional and beneficial properties of this product quickly disappear when exposed to oxygen. Accordingly, you need to drink coconut water right away, without stretching the process out throughout the day.

Structured water. There are a lot scientific research aimed at studying the structure of water. Thanks to them, it became known that liquid in a living organism has a completely different structure than it does in inanimate nature. Inside a person, water adapts and rebuilds, which requires a colossal amount of energy. To reduce these energy costs, structured water was developed.

In medical circles there are different opinions regarding the benefits of structured water. Many experts believe that when such a liquid enters the body, it is immediately included in its work, which certainly has a positive effect on health. This water must be consumed immediately after preparation, as it quickly loses its valuable properties.

How to train yourself to drink water regularly

Of course, you need to drink water every day. Proper drinking regime increases the efficiency of all systems and organs. Unfortunately, a person does not always want to drink, so you have to resort to various interesting ways that will help you form a new habit.

• Add lemon.

Sometimes drinking plain clean water every day gets boring. Then experiments with various fresh fruits will come to the rescue, which can give clean water a certain taste and aroma. For example, drinking water with lemon throughout the day is not only healthy, but also tasty. Citrus is very refreshing. The combination of strawberries and cucumber will be no less bright. And if you add a pinch of red pepper to the water, drinking it will speed up metabolic processes in the body and help get rid of extra pounds. In general, don't be afraid to experiment!

• Prepare ice.

It has been scientifically proven that cold water is considered tastier than warm water. Therefore, ice can be used to bring the liquid to the desired temperature. The main thing is not to overdo it with the amount to avoid sore throat.

• “Eat” water.

Many fruits and vegetables are made up of 80% water. By eating them every day, you supplement your diet with a certain amount of fluid. Of course, they will not replace clean water, but at the same time they will help maintain water balance. Watermelon, zucchini, cucumber, melon, tomato and apple are most suitable for these purposes.

• Come up with a ritual.

If you plan to drink water properly throughout the day to lose weight, make a schedule that includes time for drinking. Let this be a kind of ritual. So, you can drink a glass of water as soon as you wake up or when you arrive at work. Another option would be to drink two glasses of water every two hours throughout the day.

• Use apps.

Modern technologies will also come to your aid. There are now several different applications for mobile devices(Water Balance, Plant Nanny, Carbodroid). Programs will help you monitor the amount of water you drink per day.

Frequently asked questions about water

• Should you drink water in the morning? Certainly! A couple of glasses of water at the beginning of the day will not only replenish the night's fluid losses, but will also invigorate the body and also start the gastrointestinal tract.
• Can I drink water at night? You should drink right before bed only if you are thirsty, and in general, the drinking regimen for the day includes the last drink an hour after dinner.
• Is it harmful to drink a lot of water per day? Drinking water during the day large volume does no harm. The only exceptions may be pregnancy or pathologies associated with kidney disease and the occurrence of edema.
• Should you drink water before meals? Yes, preferably 30 minutes before meals.
• Why do they drink water before meals? Drinking liquid before meals will prepare the stomach for food intake, stimulating its activity.
• Should you drink water after eating? A glass of water after eating helps food move through the intestines. However, you should drink water no earlier than 1-2 hours after eating.
• Why should you drink water before exercise? During exercise, sweating increases, so it is necessary that the body has a free supply of water.
• Can I drink tea and coffee instead of water? No! Unlike water, tea and coffee have diametrically opposite effects. These drinks contain caffeine, which draws fluid from the body, leading to dehydration and the formation of cellulite.
• How to determine whether there is enough water in the body? There is a simple test to determine your level of dehydration. Pinch your palm; the skin should quickly return to its original position. If this does not happen, it is necessary to increase the amount of water consumed per day. It’s even easier to look at the color of your urine. With the right drinking regime the urine will be light yellow, and the urge to “run away” will be frequent.

• Why is it undesirable to drink cold water? The temperature of the human gastrointestinal tract is +36 °C. When cold water (below +20 °C) enters the digestive tract, the mucous membrane is cooled and fermentation processes (that is, digestion and absorption) are inhibited. Because of the cold, the vessels in the intestinal mucosa reflexively spasm, water does not flow from the intestines into the blood, and the body cannot get enough moisture for a long time.
• Is tap water safe? All water supplied to homes from the central water supply must comply with certain sanitary and epidemiological standards. Accordingly, it can be drunk, it is cleared of all harmful microorganisms and infectious agents. As a rule, tap water cleans well enough. You should use water with caution during floods, as it may not meet existing sanitary standards.

If the water quality leaves much to be desired...

The problem of dirty water in the house can be partially solved by installing a high-quality filter, but in such systems it is periodically necessary to replace components, because this directly determines how well the drinking liquid will be purified.

At the same time, the question remains unresolved: how to ensure that our workplace or child’s school has the best quality water? The best solution– buy it with delivery.

The Iceberg company offers favorable conditions for servicing its clients:

• free delivery of water to your home or office: buyers pay only the cost of the product;
• the wells from which our water is drawn have registration documents in the State Water Cadastre of the Russian Federation;
• used for extraction and bottling of water advanced technologies, which helps to preserve and enhance its quality and natural purity;
• We also sell modern water coolers and other equipment manufactured by well-known European brands, taking into account existing quality standards. The sizes of pumps and racks for bottles vary, allowing the devices to be installed even in small spaces;
• delivery of drinking water to your home or office is carried out at a minimal price, thanks to constant promotions from our company;
• Along with water, you can purchase disposable tableware, tea, coffee and other auxiliary products.

Clean water is valuable, but it should not be worth its weight in gold. Our mission is to provide every home and workplace quality drinking water, so we have prepared the most favorable conditions for our clients.

Like oxygen, water is a primary substance for ensuring human life; water is the basis of life. Water is involved in almost all processes on earth. Sources provide different data, but they all agree that the water content in the body is more than half of a person’s body weight. A person can survive without food from a month to two, but without water only a few days. With a loss of water of 2% of body weight, a person develops severe thirst; a loss of more than 10% of water leads to the death of the body.

Consequences of dehydration

Since time immemorial, in the traditions of Eastern medicine, the main cause of most diseases was considered to be a lack of water in the body. That is, the person simply drank little water. Lack of water leads to disruption of all organs and systems.

The body signals a lack of water and the following symptoms occur:

• feeling of thirst, dry mouth;
• worsening digestion, constipation, increased acidity of gastric juice;
• weight gain;
• sand in gallbladder and liver;
• sand in the kidneys;
• dry hair, skin, nails;
• cracking joints;
• salt deposition;
• blurred vision;
• headache, migraine.

Lack of water primarily affects the functioning of the brain, its regulatory and cognitive functions, since this organ is 80% water.

According to some doctors, diseases caused by dehydration include:

• obesity;
• cardiovascular diseases - atherosclerosis, ischemic disease hearts;
• diabetes mellitus;
• dry cough, bronchial asthma;
• allergy;
• drying of the eye lens, cataracts;
• depression;
• senile dementia.

What rules exist, how and how much water should you drink to maintain your health at the proper level. It is important not only the amount of water, but also the mode of its use. We will tell you everything in detail in this article.

9 healthy rules for drinking water

1. The body needs water

Drink 2 liters of water per day. No other liquids, such as coffee, tea, juices, soups, milk, or juicy fruits, can replace water. The amount of fluid consumed is affected by some diseases, as well as body weight - the larger the person, the more water you need to drink.

2. A glass of water after waking up

You need to drink a glass of water approximately 1.5 hours before breakfast, after you wake up and get out of bed. Water flushes the gastrointestinal tract, activates and prepares it for work, and eliminates the lack of moisture after a long sleep break. According to Eastern healers, such cleaning and preparation of the entire digestive system for work is no less important than washing and brushing your teeth. You can drink water closer to the morning, when you wake up to go to the toilet.

3. A glass of water before meals

Half an hour before each meal you need to drink a glass of plain water. This makes it possible to prepare the digestive system for work. This is especially important for those who suffer from gastrointestinal diseases and their manifestations (heartburn, gastritis, duodenitis, ulcers, etc.)

4. It’s better not to eat than not to drink

The needs for water and food feel very close, which is why it is so easy to confuse thirst with hunger. Very often, an incorrect reaction to the body’s signal leads to obesity (food instead of water). Food does not quench thirst. Obesity is a major complication of dehydration.

5. A glass of water after eating

It is not recommended to drink water during meals and immediately after them. You should drink a glass of water an hour (at least 40 minutes) after eating. This makes it possible to replenish the digestive juices expended during the digestion of food.

6. Water before bed

Half an hour before bedtime, you should drink a glass of water. During sleep, a person loses water when breathing, and water is released through the skin through sweat. For people with kidney problems, it is better to drink all the required amount of water before 17-18 hours.

7. Drink whenever you need water

There must be water good quality, non-carbonated, without flavoring additives.

8. Drink water before exercise

Water is required for sweating and metabolism; during sports, metabolism accelerates.

9. Water and other liquids

Tea, coffee, and alcohol are diuretic liquids, so when drinking them, you need to drink more water. Juices and milk are food; they cannot replace water.

More information

A person must be thirsty. If a person drinks very little water, and he does not even have such a need, it means that his body is full of toxins and wastes and is not working correctly, a malfunction has occurred and illness is not far away.

A person who drinks enough water produces urine that is almost colorless (except for the coloring agents from medications or food), and odorless. If there is a lack of water in the body, the urine becomes bright yellow with a characteristic odor; with severe dehydration, the color of the secreted liquid becomes orange. The exception to this rule is those taking diuretics. In this case, the urine is colorless.

An insufficient amount of water in the body leads to additional stress on the kidneys; they have to excrete a large amount of toxic substances in a limited volume of water. As a result of water deficiency, the body does not cleanse itself as necessary to maintain health. The body is poisoned, which leads to constant fatigue and illnesses begin.

By drinking water instead of other drinks, you can not only improve your health, but also lose weight. First of all, when you give up sugary drinks, the calorie content of food decreases; when you drink tea or coffee, you feel the desire to eat something tasty and sweet, but water does not provoke this desire. It also removes waste and toxins, improves metabolism, which simply requires water, and as a result, reduces body weight.

Lack of water can lead to a heart attack; studies have shown that people who drink 2 glasses of water a day are much more likely to have a heart attack than those who drink at least 6 glasses a day.

Satisfying the body's daily need for water is the prevention of many diseases and disorders in the body's functioning, helping to reduce the risk of occurrence by up to 50%. oncological diseases, such as colon, breast, and bladder cancer.

Drink water, wash away illnesses and fatigue, nothing can help until a person starts drinking enough water! Water is the elixir of youth, health and beauty!