Drinking 3 litres of water but still feeling exhausted? Here’s how to have water at the right time

 Source: https://indianexpress.com/article/health-wellness

As we all know, water prevents dehydration, helps regulate your body temperature and blood pressure, lubricates your joints, keeps your spine in fine fettle and rids the body of waste and toxins. (Representational)

We are often told to consume about three litres of water every day. However, spacing out this amount throughout the day is more important for your body to function optimally. As we all know, water prevents dehydration, helps regulate your body temperature and blood pressure, lubricates your joints, keeps your spine in fine fettle and rids the body of waste and toxins.

WHAT ARE YOUR DAILY WATER REQUIREMENTS?

Men: Approximately 3.7 litres (or about 13 cups) per day.

Women: Approximately 2.7 litres (or about 9 cups) per day.

This includes all fluids consumed, not just water.

WHAT ARE FACTORS INFLUENCING NEEDS?

Activity Level: Increased physical activity raises water needs.

Climate: Hot or humid weather can lead to increased perspiration.

Health Status: Conditions like fever or diarrhoea require additional fluid intake.

HOW TO SPACE OUT WATER CONSUMPTION?

To maximise hydration benefits, consider the following strategies for spacing your water intake throughout the day:

Morning Hydration: Start your day with a glass of water upon waking. This helps to rehydrate your body after several hours of sleep and wash out toxins.

Regular Intervals: Aim to drink water at regular intervals rather than consuming large amounts at once. A good practice is to drink a glass of water every hour.

Use reminders: Set app alerts to prompt you to drink water throughout the day.

Pre-Meal Consumption: Drink a glass of water about 30 minutes before meals. This not only aids digestion but can also help control hunger, preventing you from overeating and helping in weight management.

During Meals: Sipping water during meals can aid digestion but avoid excessive consumption as it may dilute digestive enzymes. Drink water an hour after the meal to allow the body to absorb the nutrients.

Before a bath: Drink one glass of water before taking a bath to help lower your blood pressure.

Post-Exercise Hydration: After physical activity, replenish lost fluids by drinking water or electrolyte-rich beverages.

Evening Routine: Limit water intake in the evening to avoid disruptions in sleep due to nighttime bathroom visits but ensure you are adequately hydrated throughout the day.

Before sleep: Drink one glass of water an hour before bedtime to replenish any fluid loss that can occur during the night.

HOW DO I KNOW I AM DEHYDRATED?

Monitoring your hydration status is crucial. Common signs of dehydration include thirst, dark yellow urine, fatigue, dizziness and dry mouth. If you experience these symptoms, increase your fluid intake promptly.

HYDRATION TIPS FOR SPECIAL NEEDS

During Exercise: Drink water before, during, and after exercise. For prolonged activities (over an hour), consider electrolyte drinks.

In Hot Weather: Increase fluid intake in hot conditions or when engaging in outdoor activities to compensate for increased sweat loss.

Pregnancy and Breastfeeding: Women who are pregnant or breastfeeding should increase their fluid intake to support their own health and that of their baby.

Here is a fun fact: Almost three-fourths of your brain contains fluid, so if you are dehydrated, blood vessels in this organ shrink. That’s why you feel listless, have a lack of focus and stamina.