The leading cause of daytime fatigue is dehydration 💦
You don't need coffee... You need water!
50-70% of the human body is water. Men should be 50-65% total body water, and women should be 45-60% (due to higher body fat percentages, our composition ratios adjust).
Our cells don’t function without water, and the body has evolved a finely tuned, complex system for making sure it has the water it needs under a wide range of conditions.
Common Signs of Dehydration:
🔹High Resting Heart Rate
🔹Skin less elastic (“pinch test”)
🔹Lack of tears or sweat
🔹Parched / Thirsty (very often we confuse thirst and hunger... sometimes you just needed a bit drink of water)
🔹Urine may appear darker (more yellow or even brown/orange, rather than clear), however consider it may be discolored by foods like asparagus, blackberries and beets.
Good hydration not only gives energy and better muscle function, it also protects against kidney stones, vascular diseases like stroke, and is especially important for people with diabetes. There is evidence that it can even reduce exercise-induced asthma.
The amount needed is affected by what people eat, their weight and body fat percentage, activity level, and even the environment in which they live ☀️🌴
The Institute of Medicine stated that all kinds of liquids can contribute to a person’s total water needs, including beverages like juices and sodas, as well as the moisture contained in foods like fruits, vegetables, soups and even meats. It’s estimated that the moisture in food accounts for about 20 percent of a typical person’s water intake. I wouldn’t necessarily count a black coffee or black tea as 1 cup, but maybe 1/2 because of its dehydrating effects (diuretic).
Studies at the University of Connecticut’s Human Performance Laboratory showed that dehydration can adversely affect vigilance, concentration, reaction time, learning, memory, mood and reasoning and can cause headaches, fatigue and anxiety.
Side note: glass or metal are best. Avoid plastic bottles.
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How much water should you drink??? We’ve all seen the recommendation of 8 glasses a day, but we are all so different, so how can our water requirements be the same???
We calculate how much water our members need by using the following equation;
Body weight in KG x 0.033
Therefore if you weighed 60kg you would need approximately 2 litres of water a day.
Remeber factors such as the weather and your activity levels will influence your hydration levels, so if you are training or it’s particularly hot you will need to ensure that you consume additional water to remain fully hydrated!