Step 5. #AKT_food: what is the drinking regimen and how to follow it?

Is there a universal formula for calculating the norm of water? You have probably come across general recommendations for the rate of water per day. For example, 2 liters per day or 30 milliliters multiplied by the number of kilograms.

This approach is biased: the amount of fluid you drink depends on age, type of activity, season, intensity of physical activity, and so on.

Am I drinking enough? To understand this, we advise focusing on two key features:

• Feeling of thirst.
• Urine color (colorless or light yellow with optimal fluid intake)

If you find yourself forgetting to drink enough fluids, special applications or reminders on your phone will help you.

80% of the liquid enters the body along with any drinks, including pure water, tea, coffee, milk, fruit juices and so on. We get 20% from food (soups, cereals, vegetables, fruits, etc.).

The drinking regimen works best when the water rate is distributed throughout the day. It might look like this, for example:

• A glass of water after waking up.

• A glass of water half an hour before a meal.

• A glass before and after training.

• A glass of water half an hour to an hour before bedtime.