💧Drinking enough water a day?? Drinking too much or not?

✨ amount of water to drink per day.

• Adult General → Approximately 1.5 - 2 Liters or 8-10 Tumbler (~ 240 ml per Tumbler)

• To calculate by weight → Use the formula

Body weight (kg) × 30 mL = amount of water to drink (mL)

📌 Drink the most water

1. Drink after waking up (stimulates excretory system)

2. Sip often during the day. Do not drink a lot because the body absorbs less often.

3.30 minutes before meal, drink ½ - 1 glass, help digest and control weight

4. Avoid drinking cold water immediately after eating oily food because it makes fat easy to hold.

5. If exercising or staying in a hot place → Increase the amount of water and may drink mineral salt.

6.See urine color → If it's clear or light yellow, it means enough to drink. If it's dark yellow, it means dehydration.

✨ but if you drink too much briefly or drink too much to exceed your body's needs, a condition called overhydration or hyponatremia can occur.

• Headache

• Nausea, vomiting

• Swollen hands and feet

• Tired, exhausted

• In extreme cases, seizures or unconsciousness may occur.

📌 Drink safe water.

• Adults can drink 2-3 liters per day if they do not have kidney disease, heart disease or water-limiting disease.

• Spread drinking all day, not drinking a lot, such as drinking a small glass every 1-2 hours

• Notice the urine color - light yellow is good power. Too clear throughout the day also means that you may drink too much.

💌 Institute of Medicine - IOM - indicates the total amount of water from food and drink, about 2.7 liters (women) and 3.7 liters (men) a day, but only drinking water is 1.5-2 liters.

💌 Thai Ministry of Health - recommend adults drink about 8-10 glasses of water a day (~ 240 ml each) and sip frequently during the day.