How much water drink per day

If you find it difficult to drink enough water, add flavor to your water by means of fruit to make it more attractive or drink tea. Do not add sugar.

How much water the body needs varies from person to person, but generally an adult needs about two liters of water per day to stay hydrated. Moisture is lost during the metabolism. Your body consists of approximately 60% water and to ensure that everything continues to work well, you must keep this percentage in balance.

It is true that drinking water can help you lose weight and that hydration is necessary to stay alive. However, some people make the mistake of drinking more water than is necessary without knowing that they can actually risk their health. That is why we want to provide you with the necessary information so that you can learn to drink the right amount of water based on your body weight.

How much water based on your body weight

Although many people do not dwell on this, the body weight of each person has a lot to do with the amount of water that their body needs every day. For example, a thin person often needs less water than a heavier person. Because not everyone has the same weight, there is a handy formula to calculate how much water your body needs. 

To calculate how much water you should drink on the basis of your body weight, you divide your body weight in kilos by 31.5. The outcome of the sum is equal to how many liters of water your body needs daily.

For example: Share the weight of a person who weighs 54 kilos by 31.5. This amounts to 1.7 liters of water per day, which is equivalent to about 6.5 glasses.

Remember this formula: (body weight in kilos) / 31.5 = daily amount of water in liters.

Exceptions

• If you practice a strenuous sport, it is recommended to train one liter of water per hour to drink extra.
• If you do not include enough fruits and vegetables in your diet, it is recommended to drink at least two liters of water per day.
• Sufficient hydration is especially necessary if you suffer from a certain disease or if you have a weak  immune system . Also in these cases it is wise to drink more water than normal.

Tips for drinking the right amount of water per day

Now that you know which formula to use to calculate how much water you need per day , you can use this formula to get the right amount of water daily to stay hydrated and lose weight. Because many people forget to drink enough water or have difficulty with this, we will now share some tips that will make this easier.

• It is a good idea to drink a glass of water prior to a meal. You will be able to remind yourself easier in this way of drinking water and it also promotes the metabolism.
• You can also try to make a habit of drinking a glass of water in the morning on an empty stomach and a glass before bedtime. In addition, it is wise to drink water during the day to get the right amount.
• If you do not like water because it is tasteless, it is useful to add flavor so that you can still benefit from the benefits that water has to offer. But do not add sugar.  You can add flavor to your water by means of, among other things, fruit, herbs and tea.
• If you quickly forget to drink plenty of water during the day, try to make a schedule in which you make a note every time you drink water.

How do you know if you drank enough water?

The best way to find out if you are well hydrated is by paying attention to your urine. It is important to note how often you go to the toilet and what color the urine has . For example, if your urine is pale yellow, then this is an indication that your body is well hydrated. However, if your urine is dark yellow and has a strong odor, this indicates that you have to drink more water.

If you notice that you have dry skin or dry lips, are tired and have difficulty concentrating on your daily activities, it  is also wise to drink more water. These are clear signs of dehydration. 

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Improve your blood circulation with these tips

If the circulation in your body is not optimal, it can have different causes. Too high cholesterol levels, too little exercise and bad dietary habits such as eating too salty and drinking insufficiently, can cause us a bad blood circulation.

Eating too much saturated fat leads to high cholesterol levels. It is these high values ​​that damage your blood vessels and reduce their elasticity, as a result of which the flow of blood through the veins no longer runs optimally, resulting in the development of various types of circulatory disorders. Let's take a look below to see how we can improve the circulation of the blood again by using natural means.

Massages

The biggest recommendation is a good depth massage, which starts at the feet and works further up to the muscles. Blood flow in the legs is stimulated and blood circulation in general will improve noticeably by regularly applying massages with a good cream.

Nutritional tips for lowering blood pressure

Choose from the long list of foods that lower blood pressure and help to improve circulation:

• Spinach
• celery
• sunflower seeds
• bananas
• soy
• potatoes
• chocolate
• avocado
• skim milk
• fish
• citrus fruit

Do not smoke

It has long been proven that smoking actually causes damage to the bloodstream, because it can lead to hardening of the arteries and an elevated cholesterol level.

Apply alternating baths

First immersing your feet in cold water and then in warm water is also good for your circulation. Another tip: after working with a cold jet of water, work your feet upwards. A bit fresh, but useful and tasty! This remedy can safely be applied every other day.

Use cayenne pepper

Cayenne contains capsaicin, the ingredient that gives the herb its spicy taste, but also thins the blood, swelling in the limbs and reducing high blood pressure. Cayenne pepper has a long history of use in the treatment of circulatory disorders and works preventively against atherosclerosis, hardening of the arteries. It also has a stimulating effect on the functioning of the heart and blood vessels.

Up those legs

If you come home in the evening, allow yourself a moment of well-deserved rest and take advantage during this moment of your legs to relax a little higher . The blood can flow more quickly to the heart and this will stimulate the blood circulation in general.

Foot baths

A warm foot bath can provide relief in case of poor blood circulation. Immerse your feet in a hot water bath, add ground ginger powder to the water and enjoy the surprisingly exciting effect!

Drink gingko biloba tea

One of the most recommended natural remedies for poor circulation is gingko biloba, which has  the property to dilate the blood vessels and provides increased elasticity of the vessel walls.

Enjoy a glass of red wine

A glass of red wine with the meal stimulates the blood circulation, but keep to the rule of one glass a day.

A cup of coffee

And good news if you also enjoy a fresh cup of coffee in the morning: drinking one to two cups of coffee per day lowers the risk of poor circulation due to the presence of flavonoids.

Use salt in moderation

Limit eating food with a high salt content. Too much salt increases the blood circulation and causes the retention of too much fluid in the body.

Walk half an hour every day

Physical activity stimulates the natural flow of blood through the legs and the body. Quiet physical exercise such as walking, cycling and swimming is ideal to improve blood circulation. Do not forget your bottle of water , because hydration is also essential for maintaining good circulation and good health in general.

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Need more energy? Add these 7 foods to your diet

Do you feel tired? Do you have problems keeping your concentration and staying active? Discover 7 great and healthy foods. They not only give you extra energy, but also improve your general health.

This problem is very common. People do not have enough energy and drag themselves on during the working day.

What could be the causes of a lack of energy ? You may not have enough time to rest or eat unhealthy and not enough. Maybe you lead a sedentary life.

Your physical and mental abilities become weaker due to a lack of energy. You will therefore be less productive. You also no longer succeed in finishing all your daily activities.

Moreover, low energy levels can lead to more stress and anxiety. Of course, your quality of life will decrease even more.

To solve the problem, some people grab for energy and sports drinks. But those drinks are harmful to health and also cause weight gain . They have been shown to damage the body, especially if you drink them often.

We now propose seven great foods . Eat them regularly. They give the body extra energy.

1. Nuts, a source of energy

A wonderful example of high-energy food is nuts. Notes promote physical and mental performance. In addition, they silent a sudden hunger and speed up the metabolism.

Nuts have a lot of nutritional value and important amounts of calories and energy. They also contain a lot of high-quality proteins. In addition, they possess antioxidants and essential fatty acids.

Eat regularly a small amount of natural notes.  Your physical and mental abilities will improve. They also stimulate the separation of chemical elements, which is beneficial for general health.

2. Dark chocolate

Dark chocolate, which consists of at least 60% cocoa, is an excellent way to give your body more energy and improve your mood. 

This food contains important fatty acids and carbohydrates. These provide the body with 'fuel', which strengthens concentration and  muscle strength.

The antioxidants in dark chocolate also protect the cells against harmful effects of free radicals. This prevents the organs from decaying prematurely.

Another interesting effect of dark chocolate is that it stimulates and gives you a sense of well-being.  This is because it increases the production of serotonin and endorphins in the body. These hormones are also called the happiness hormones.

3. Coconut oil

Coconut oil consists of fatty acids with medium chains.  They ensure that the most important body systems work well.

In addition, it has anti-inflammatory and antioxidant properties. Those elements keep the important processes of the body under control. They also prevent chronic disorders in the heart and blood vessels, in the nervous system and in the cognitive system.

The high concentration of vitamins and minerals in coconut oil also ensure that the immune system works better. In addition, they protect the body against many infectious diseases.

An additional effect of coconut oil is that the carbohydrates and healthy fats provide the body with energy. So you get support when you are physically and mentally tired.

4. Honey

Honey is known for its application in medicine and cosmetics. But it is also a food that offers a lot of energy. That is why it can improve the general health of the body.

The natural sugars in honey are easily converted into energy by the body. Thanks to this rapid conversion, the released energy can be used very well. At the same time, the metabolism is accelerated.

Honey also contains powerful digestive enzymes and antioxidants. Once those elements are absorbed into the body, they help to remove waste products from the body.

5. Grapes

Although grapes contain few calories, they are still an important source of energy. They owe that to their natural sugars.

Together with the powerful antioxidants they promote the general health of the body. In addition, they reduce the risk of diseases.

6. Mango

We know mango because of its delicious taste and the application in recipes. But mangos also provide a lot of energy. You can use this fruit in many health issues.

Mangoes contain significant amounts of vitamin C . This antioxidant strengthens the immune system and the skin.

In addition, mangoes slow down the harmful effects of toxins and free radicals. In this way they prevent aging  of the cells. They also stop certain diseases.

In mangoes we also find vitamin E and iron. You need both elements to protect the tissues, promote blood circulation and combat anemia.

7. Eggs

Why do people eat eggs at breakfast? Eggs give the body energy.  This way, the body can get through the day without any problem, because eggs contain a large amount of high-quality protein. This protein helps, in addition to other things, to build muscle mass and increase physical strength.

In addition, eggs also have a lot of carbohydrates and important fats. They promote the conversion of food into energy.

Eat eggs in moderation. They satisfy the hunger and help you to lose weight in a healthy way.

Add these tasty foods to your daily diet. It is not difficult. Enjoy it every day. It is a great way to increase your energy level and improve your health.

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