How much water to drink daily and when to drink it

Benefits of drinking water.
2-3 liters (8-12 250ml glasses) per day

When to drink –
2 glasses of water after waking up helps activate internal organs. It’s best to sip and not chug these, and if two feels like too much, just drink one.
1 glass of water 30 minutes before a meal (but not any closer to eating time!) helps digestion.
1 glass of water before taking a bath helps lower blood pressure.
1 glass of water before going to bed is also beneficial for cardiovascular health.

Rest of the water drinking should be distributed throughout the day from one gulp (75 ml) to 125 ml at once. Drink when thirsty and as required.

Also more water is needed in sumer and during exercise. Drink 75-125 ml water before (10-25 min) exercise and 250-500 ml after (10-25 min) exercise.

Hydration-Sm

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