#loseweight

Drink as Much as You Want

The answer is quite simple- drink as much as you want.  This is the minimum requirement—drink as much as you desire. Athletes may engage in dehydration practices before competitions or weigh-ins, although it’s important to note that such practices are highly detrimental to health. However, in everyday life, it is crucial to never let thirst prevail.

Hydrate to Your Heart’s Content

If your body needs three liters of water, drink three or even four liters. No one will tell you otherwise. Now, let’s discuss the upper limits. In my opinion, the average person weighing about 90 kilograms should consume at least two liters of water a day, preferably three or three and a half liters. However, if you’ve recently embarked on a new lifestyle, adopted intermittent fasting, or started exercising, the situation changes.

Water Consumption for Weight Loss and Exercise

Allow me to explain. When you start a new process in your body, such as starting a weight-loss journey or going to the gym, you start a new metabolic process. During this process, your body sheds its own tissues, which inevitably break down. The breakdown of tissues is somewhat associated with the detoxification of the body, as remnants are eliminated through natural means, including the filtration system of the kidneys and, to an extent, the stool. The more efficiently these waste products are eliminated, the better it is for your body.

Consequently, in the case of people starting a new life, seeking to lose weight, or exercising, I believe it is necessary to consume at least two liters of water. There is no strict upper limit—it is determined by your own sense of thirst.

Water Consumption with Meals

Now, let’s address the topic of when and what to drink with meals—whether to drink water while eating or immediately before or after meals. Here, the limitation pertains to temperature. I do not recommend drinking cold water, chilled water, or ice water within 15 minutes or 30-40 minutes of eating. Room temperature or warm water is perfectly fine. This is recommended in order to create optimal conditions for digestion and absorption of nutrients.

Cold Drinks and Other Fluids

Throughout the rest of the day, you can confidently consume chilled or cool liquids, if you prefer, straight from the refrigerator.  However, these drinks must be pure water it is important to note. Juices, coffee, tea, carbonated drinks, and so on do not count as water consumption. If you like, for example, coffee or green tea and are not yet ready to give them up (remember that everything should be done gradually), keep in mind that these substances can act as natural diuretics.

In the case of coffee, some manufacturers even add substances that go beyond natural diuretics, essentially making it a diuretic in itself—a substance that promotes urine production. Therefore, if you consume coffee or tea, it leads to additional dehydration, implying that you should drink even more water.

Special Considerations for Training

When it comes to exercise, the rules for water consumption are slightly different. During the workout, there is increased sweating due to an increase in body temperature. This additional sweating can result in additional dehydration and thickening of the blood. Therefore, if you have any conditions that are worsened by blood thickenings, such as varicose veins or certain heart diseases, it becomes even more crucial to drink water during exercise. In the past, some theories suggested avoiding water during workouts, but this approach is strongly discouraged nowadays.

During exercise, it is essential to drink water and not restrict yourself. Drink water, drink as much as you can comfortably consume, so to speak, and getting rid of edema afterward, if you suddenly drank plenty of water for a month, would be a breeze, just one or two days. So, if you need to get in shape, it’s a piece of cake.

To prevent blood clotting and dehydration during exercise, I recommend drinking 1-1.5 liters of water during an hour of exercise and in small sips. The intensity of your workout will also influence your water consumption. If you transition from strength training to cardio exercises after an hour, continue to drink water during the cardio session as well. There is no strict limit to the amount of water you can consume during exercise.

Conclusion

So, these are the main considerations regarding water consumption. It is interesting to note that there are so many questions surrounding this topic. However, the key is to never experience thirst and drink as much water as you comfortably can. As for the upper limit, I believe that people weighing 80 to 100 kilograms should consume at least 2.5 liters of water per day.

Regarding temperature, avoid drinking cold water from the refrigerator 15 minutes before or 40 minutes after meals. Opt for warm or slightly warmer than room temperature water. During workouts, it is extremely important to drink at least 1.5 liters of water per hour of exercise, taking small sips. If you engage in cardio exercises after an hour, continue to drink water accordingly.

Lastly, as we age, our receptors responsible for the sense of satiety, thirst, and other sensations tend to dull. Therefore, it’s sometimes better to drink water before feeling thirsty. Although this is a debatable statement, I have observed positive results in both personal and consulting experiences.