Water needs vary from person to person, depending on health, age, height and weight, daily activities, type of works and weather conditions in the area. We can calculate the amount of water the body needs each day by just using our weight. The formula is weight (kg) multiplied by 2.2 multiplied by 30 divided by 2 to get the amount of water in milliliters that we should drink in 1 day. For example, weight 50 kg x 2.2 x 30 / 2 equals 1,650 milliliters. Or if you don’t want to calculate, for the general public, it is recommended to drink at least 2 liters or 8 glasses of water per day. Therefore, we have a simple trick that will help everyone drink enough water to meet their daily needs, which is:
1. Create a habit of drinking water at regular times.
In adults, it is recommended to drink about 2 liters or about 8 glasses of water per day , and may drink more when losing more water, such as when playing sports, having a fever, having diarrhea, etc. Therefore, we have a simple technique for drinking 8 glasses of water per day with the formula 1 3 3 1 by
- Wake up and drink a glass of water.
- Drink 1 glass of water before 3 meals .
- After 3 meals, drink 1 glass of water.
- Before going to bed, drink a glass of water.
This includes preparing drinking water in a container that you can carry with you, so you can sip water throughout the day without having to wait to feel thirsty. You may choose a water bottle that tells you the time and amount of water, because it will give you more motivation to drink all the water more easily. Or use a smaller water bottle, size 600 ml, but refill it at least 3 times a day. In addition to this, we should choose drinking water that we are confident is clean. It has no taste or smell to prevent harmful impurities or dirt. It helps cells to work efficiently, including a better blood circulation system. You should also avoid drinking beverages with high sugar content, ยูฟ่าเบท such as sweet water, soda, etc., because it will cause you to receive too much energy and sugar.
2. Eat vegetables and fruits that are high in water.
To help the body absorb more water, choose to eat vegetables and fruits that are high in water and not too sweet, such as cucumbers, tomatoes, zucchini, watermelon, papaya, kale, strawberries, etc. The water in vegetables and fruits helps replace the water the body loses from hot weather. In addition, vegetables and fruits contain antioxidants that help reduce inflammation of skin that has been burned by the sun.
3. Choose a time to do outdoor activities.
Avoid being outdoors during the hot sun between 10:00 AM and 3:00 PM. You should stay in a well-ventilated area. Avoid being in a hot and humid place for a long time because the body loses a large amount of water quickly, which may cause heatstroke or heatstroke.
4. Take a break to sip water during exercise.
When exercising outdoors or living outdoors, wear clothes that are not tight and breathable. Do not exercise too hard because it will cause the body to quickly release heat through the skin. Drink water according to the following recommendations:
- 30 minutes before exercising, you should drink 1-2 glasses of water.
- While exercising, drink about 1.25 glasses of water or a small bottle of water every 30 minutes.
- After exercising, you may choose to drink cold water, which will help you feel refreshed and your temperature will quickly drop to normal. Because when we are in a place with a high temperature or a hot and humid climate, drinking cold water will help protect us from heatstroke.
5. Avoid alcoholic beverages/reduce caffeinated beverages.
Drinking alcoholic beverages and caffeinated beverages causes blood vessels to dilate, causing the body’s mechanisms to expel water faster. The body therefore sweats more than usual and urinates more frequently, which can lead to dehydration.
As you can see, drinking plain water is more beneficial to the body than you think. Therefore, you should drink water throughout the day according to the tricks we have brought to you, without having to wait until you feel thirsty. You should also choose drinking water that you are confident in its cleanliness, such as Nestle Pure Life, which has undergone a Nestle standard production process with quality control. This will help the body balance water and minerals, reducing the risk of dehydration. You should also take care of your health in all aspects, such as eating nutritious food, exercising regularly, and taking care of your mood to be bright. Everyone can see tips on taking care of their health that are consistent with their lifestyles.