How much water should I drink during exams?

Do you know how much water you need?
You may think that drinking more water is good for your health,
but
here's the main problem.
If you drink less water, it can lead to dehydration.
If you consume more water than your body needs, it can lead to hyponatremia.
So here we explain how much water you need and how to consume it properly.

How much water should I drink :

1. Safety Profile :

The amount of water you need depends on several factors, such as your level of physical activity and whether you are pregnant or breastfeeding, or have lost fluids due to fever, vomiting, and diarrhea.

Drinking more water A rare condition called hyponatremia occurs. Coffee, cola, alcohol, and tea should not be considered water substitutes.

The amount of water you should drink depends on your environment and your specific physical needs. Men should drink between 8 - 14 glasses per day and women should drink between 6 - 12 glasses per day (more if breastfeeding).

If you live in a hot or humid climate or at an altitude above 8,200 feet, you may also need more water. Drink water when you sweat.

With that goal in mind, listen to your thirst and other body cues to find the amount that works best for you. Adjust according to the following observations:

• Drink when you are thirsty.
• Stop drinking water when you are not thirsty.
• Drink extra to replace excess fluids lost due to exercise and extreme heat.
• If your urine is anything darker than a light yellow color, you should refill your water bottle as soon as possible.

2. Make Drinking Water a Habit:

Water travels through the body system. It is filtered by your kidneys and absorbed by blood cells. A single glass of water will not improve the appearance of your skin and hair. Consistent hydration is very important. Make it a habit to drink water.

A great way to increase your water intake is to buy and use a high-quality water bottle. Many water bottles come with measurements. So you can track exactly how much water you are drinking. This will help you make sure you are getting the recommended amount of water each day.

Not drinking enough water can lead to fatigue and coordination problems. Don't wait until you are thirsty to reach for your water bottle.

Carrying a water bottle with you means you can drink water whether you are at work or somewhere else. You can also get bottles with built-in filters like the Brita bottle.

Don't leave your plastic bottles in the sun as this increases the chances of chemical leaching. Use stainless steel bottles for travel purposes.

Water is available in many forms such as bottled water, flavored water, vitamin water, and tap water.

3. Water Purifiers:

There are several water purifiers available in the market that you can install in your kitchen to ensure clean drinking water.

Drinking water straight from the tap can be unpleasant or even dangerous, depending on the quality of the water where you live. Filters absorb chemicals from the water, making it safe and tasty to drink.

On top of that, using a filtered pitcher reduces waste and saves you the cost of buying bottled water. The most popular water purifiers are those with UV and RO technology.

• Treat your water supply to keep it free from gasoline, pesticides, and other hazardous substances.
• Check your water supply and tanks every three months and make sure there are no leaks.
• An unpleasant taste can be treated by pouring water from one container to another three to four times.

4. Add Some Flavor:

మీరు మీ కాడలో పండ్లను జోడించడం ద్వారా సూక్ష్మమైన రుచిని జోడించవచ్చు. ఈ ఎంపికలు అప్పీల్ చేయకపోతే, మీరు ముందుగా తయారుచేసిన ఫ్లేవర్ ఇన్ఫ్యూజ్డ్ వాటర్ బాటిళ్లను ప్రయత్నించవచ్చు. కొన్ని నీటి రుచులను చూద్దాం.

• Lemon
• Watermelon
• Cucumber
• Oranges
• Pineapple
• Green Tea
• Strawberries
• Cinnamon
• Blueberries
• Kiwi

5. Try Sparkling Water :

మీరు ప్రతి భోజనంతో పాటు సోడా తాగడం అలవాటు చేసుకుంటే, మీరు బహుశా కార్బొనేషన్‌ను ఆస్వాదించవచ్చు.

మీరు ఇంట్లో మీ కోసం ఫిల్టర్ చేసే పరికరాన్ని కొనుగోలు చేసినప్పటికీ, మెరిసే నీరు ఖరీదైనది కాబట్టి, ఖర్చు మాత్రమే ప్రతికూలత.

Benefits of sparkling water:

• helps you consume more water
• it can help you swallow
• Can increase feelings of fullness
• may help relieve constipation and indigestion
• Can improve bone health
• May improve heart health

6. Drink a Glass of Water Before a Meal :

Water acts as a natural appetite suppressant. So having a glass of water before and after dinner can help curb your appetite by making you feel fuller.

Nutrition gives you energy, and water does too. It’s necessary you consume adequate amounts of water to perform at your best.

Benefits:

• Lose Weight
• Improve Your Skin
• Energize Your Day

7.Drink First Thing in the Morning:

Drink a glass of water early in the morning alongside coffee. Better yet, substitute coffee with cold water!. Not only will this help you integrate drinking more water into your daily routine. it’ll energize and refresh you for the day ahead.

• Immediately helps rehydrate the body.
• Increases your level of alertness.
• Helps fuel your brain.
• Can help you fight sicknesses and strengthens the immune system.
• Helps get rid of the toxins in your body.
• Jump-starts your metabolism.
• Reinforces healthy weight loss.
• Improves complexion and skin radiance.
• Prevents kidney stones and protects your colon and bladder from infections.
• promotes the growth of healthy hair.

8. Eat Water-rich Foods:

One of the most important things is making sure your diet is nutritious. Obviously supplementing your diet with water is important, but your body also absorbs a lot of water from the foods you eat.

If you struggle to get into the habit of drinking 8 glasses a day, then try picking up foods rich with water. Fruits are at the top of the list, followed by broth-based soups and leafy greens, like lettuce and spinach. Let's Water rich foods.

• Watermelon
• Strawberries
• Cantaloupe
• Peaches
• Oranges
• Skim Milk
• Cucumber
• Lettuce
• Broths and Soups
• Zucchini
• Celery
• Plain Yogurt
• Tomatoes
• Bell Peppers
• Cauliflower
• Cabbage
• Grapefruit
• Coconut Water
• Cottage Cheese

Conclusion :

While preparing for exams and even during an exam drink enough water. Eat water-rich foods and vitamin-rich foods. It will improve concentration and memory. Take regular breaks for water to hydrate your body.