5 min read
2026-02-12
Drink 200-300 ml of water immediately after waking up. During the night, the body loses up to 500 ml of fluid through breathing and sweating.
A visual reminder works best. Place the bottle on your desk, in your car, or near your bed.
Drink a glass of water before every meal. This will not only keep you hydrated but will also reduce your appetite.
Set a timer every 45-60 minutes or use a water tracker app.
If plain water seems boring, add:
| Additive | Benefit |
|---|---|
| Lemon | Vitamin C, good taste |
| Cucumber | Refreshing effect |
| Mint | Improved digestion |
| Ginger | Anti-inflammatory effect |
| Berries | Antioxidants |
A simple hydration indicator: light yellow - normal, dark yellow - you need to drink more, clear - perhaps too much.
Cucumbers (96% water), watermelon (92%), tomatoes (94%), oranges (87%) are excellent sources of liquid.
See also: Calorie calculator, Sleep calculator