Best practice for drinking water

Best Practices for Drinking Water

1. Sip, Don’t Chug

   
   

   • Take small, steady sips instead of gulping large amounts quickly.

   • This helps your body absorb water better and avoids bloating.

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3. Spread Intake Throughout the Day

   
   

   • Aim for regular hydration (every 1–2 hours) rather than drinking a lot at once.

   • Consistent intake keeps cells and tissues properly hydrated.

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5. Drink Before You’re Thirsty

   
   

   • Thirst means you’re already mildly dehydrated.

   • Keep a water bottle handy and sip proactively.

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7. Start Your Morning with Water

   
   

   • Drink 1 glass (250–300 ml) after waking up to kickstart metabolism and rehydrate after sleep.

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9. Time It Around Meals

   
   

   • Before meals: A glass 30 minutes before can aid digestion and prevent overeating.

   • During meals: Small sips are fine, but avoid excessive water which may dilute stomach enzymes.

   • After meals: Wait about 30–60 minutes before drinking a full glass.

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11. Adjust for Activity & Weather

    
    

    • Drink more during exercise, hot weather, or illness (especially fever, vomiting, or diarrhea).

    • Add electrolytes if sweating heavily.

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13. Use Room Temperature or Warm Water (Sometimes)

    
    

    • Room temperature water is absorbed more quickly.

    • Warm water may help digestion and circulation, especially in the morning or with meals.

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15. Listen to Your Body

    
    

    • Signs of dehydration include dark urine, dry lips, fatigue, dizziness, or headaches.

    • Clear to light-yellow urine is a good indicator of proper hydration.

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How Much Water Do You Need?

• General rule: 30–35 ml per kg of body weight daily

  
  

  (e.g., a 70 kg person needs ~2.1–2.4 liters/day).

• But needs vary with climate, activity, and health conditions.

🌸 In short: sip steadily, start early, time around meals, and adjust to your lifestyle.