Your body depend on water to work properly. Drinking the good amount of water helps it to  regulate your body temperature, prevent constipation, flush waste products out of the body, and perform many other essential functions, but overhydration, or drinking too much water, can also be a potentially deadly condition.


How much water do we need to drink?


If you drink too much water, you will have to urinate more often and put more pressure on your kidneys. The excessive accumulation of water in the body will dilute the electrolytes in the blood, which can lead to hyponatremia. Furthermore, excess water can cause brain swelling and affect the respiratory function or muscle control. This is also one of the reasons of water intoxication. In normal conditions, you need to consume 40ml water per each kg body weight, which means an average of 1.5 -2 l water per day.
On the other hand, if you drink too little, it will also lead to many negative effects. 70% of your body weight is made from water, so when your body is dehydrated, you suffer from a headache, fatigue and slow response.






When should you drink?

Here is a drinking routine for you

6-7 AM: After a night sleep, your body will need to be refilled. Drink a glass of water as soon as you wake up to cleanse your liver and kidneys. Moreover, you should not have breakfast at least half an hour after drinking. Your body need time to absorb the water first.
8-9 AM: Travelling to your office in the morning will surely make you feel a little bit stress and cause to your body a lost of water, especially when living in a crowded town like Ho Chi Minh City. Drink a glass of water when you get to the office to refresh your body and get ready for a new working day.
11 AM: After few hours of working under AC, stuffy air has already dried out your skin. Drink water to hydrate your body and reduce work stress.
12 PM Get one more drink after lunch. It is not only good for digestion but also helps to maintain a good shape.
3 – 4 AM: You start to feel tired. Get up and get a drink! It will help you regain your balance.
5 PM: A glass of water before you leave the office will help you feel less hungry and tired. This is especially useful if you are on a diet, as you will eat less for dinner.
10 PM: A little more water before bedtime will help the body to prevent the risk of blood clots.





6 DON’T when drinking water

Do not boil your water too many times. There are a few heavy metals such as lead, cadmium, and nitrate in water and when you boil it over and over again; steam evaporation will increase the concentrations of these substances. And it is certainly not what you want. Right?
Do not drink a lot of water before going to bed. One glass is ok, but more than that will cause you to urinate all night, and make your urinary system overwork. Limit your intake of water after 6 PM, and only drink before going to bed about 45 minutes to 1 hour.
Do not drink carbonated soft drink instead of water. There are many harmful substances contained in those “sweet drinks, ” and if you drink too much of them, you will put on weight.
Do not drink water while eating. It causes an increase in gastric volume, and your digestive system will have to work harder.
Do not drink water immediately after exercise. It puts too much pressure on your heart. Ideally, you should drink slowly and take a small sip at a time.
Do not drink boiled water if it was boiled more than two days ago. You should drink it within one day only.



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