In order for the water balance to be normal, not every person needs to consume 2 liters of water per day. The amount of water each of us needs per day is easy to calculate using the formula: 30 ml per 1 kg of body weight (if you weigh 60 kg, then your daily norm is 1.8 l)

Most of the norm should be drunk in the first half of the day.

✅ Start every morning with a glass of pure still water (you can with lemon) to wake up the body and start the metabolism.

 ❌ Before going to bed, it is better to limit yourself in liquid consumption (this especially applies to people with kidney diseases). After all, at night our body sleeps and all the liquid will stagnate in the tissues. As a result, you will wake up with swelling.

✅Drink water 20 minutes before meals to reduce appetite.

✅As for drinking water during training, it is better to drink 150 ml (the volume of a disposable plastic cup) every 20 minutes during strength training. If this is not done, the blood will thicken, which will cause a heavy load on the heart. Also, during training, we burn calories, and water helps to quickly cleanse the body. During other training (for example, cardio) you can not drink. But be sure to drink water after exercise. ❗️Remember that you don’t need to drink a lot of water at once. Listen to your body – you should be comfortable.