Eight Glasses A Day, Right?

Not so fast. The American College of Sports Medicine recommends a minimum of 1,700 milliliters per day, but this number varies for each individual depending on gender, age, level of activity, and even geographical location. (People who live in high altitude and pressure areas are more prone to dehydration).

Looking for more suitable tips for you? Multiply your body weight by 25 and 50. According to Josh X, DNM, a medical nutritionist and founder of ancient nutrition, the middle ground will be the milliliter of water your body needs.

However, you should keep in mind a warning: "This amount will be fine as long as you combine it with other hydrating foods, which will help you deal with electrolyte imbalance and make you better. Provide hydration. "

If your diet does not include water-rich fruits and vegetables - such as strawberries, lettuce, celery, pineapple or melon - you need to drink even more water. And of course, it's important to include these foods in your diet.

Eight Glasses A Day, Right

Okay, So What About Exercise?

If you are one of those people who go to the gym and wash your shirt on a treadmill, the expert recommends that you drink about half a liter of liquid two hours before exercise.

But what shines is not gold. A 2015 study found that some athletes were so concerned about dehydration that they used too much water during exercise, with serious health consequences.

What is the correct point? Try to drink one or two cups of water to lose one pound of weight. "Weigh yourself before and after exercise to find out how much you've sweated," advises River Advisor Abby Smith Ryan, PHD. "Be sure to test this process in different settings as well: for example, you may sweat more on the outdoor court than on the gym with climate control."

If you wait until you are thirsty to drink, you are making a mistake. "Even a 1% weight loss due to dehydration can increase muscle fatigue, reduce speed and strength," says Heather Milton, MS, an exercise physiotherapist at NYU Langone Sports Performance Center.

A 2% drop in water can lead to a decrease in reaction time, perception and strength, "he concludes.

When Do I Drink Energy Drinks?

If you exercise for long periods of time, consider trying something other than plain and tap water. Corps physician nutritionist Leah Silberman suggests that people who experiment with powdered, sports drinks, and electrolyte-rich water are promoting muscle restoration, controlling blood pressure, and integrating cell structure.

"If it's hot, it's even more important," says Silberman. "Of course, make sure you stay away from sugary drinks as they can cause dehydration."

Is There A Moment In The Day That Is More Important Than Others?

If drinking too much water is difficult, don't worry too much about when you drink it. But if you're ready to take things to the next level, Ax suggests you try to get hydrated 30 minutes before you wake up and eat and 30 minutes before bed.

"Drinking water during meals helps reduce stomach acidity, which makes your body work harder to digest what you eat," he says. You'd better wait for a drink to finish your lunch.

It All Sounds So Boring

First, it grows. Second, get creative! If you have a problem with taste, try using a placebo to make it easier to hydrate. Lemons, grapefruit, cucumber, and mint are the best candidates to decorate your water.

"Sparkling water also counts as fluid," explains Smith Ryan, "and even coffee and milk. However, just try to bet more on water. It plays an important role in the metabolic process." And unlike its competitors, it has zero. It affects your diet. "

If your phone is able to find your appointment time, it is also able to keep you hydrated. Apps like Waterlogged work like a water diary and provide reminders when you need them.