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How Much Water Should You Drink? Hydration Matters

Greetings to all! Today, we’ll address the question of water consumption,- How much water should we drink?  Are there any myths or specific considerations? Let’s dive in. Water plays a very important role in our metabolism, you know that the human body is about 60-80% water, anyway, water, it’s very important. Therefore, the question arises- How much water should we drink?

Drink as Much as You Want

The answer is quite simple- drink as much as you want.  This is the minimum requirement—drink as much as you desire. Athletes may engage in dehydration practices before competitions or weigh-ins, although it’s important to note that such practices are highly detrimental to health. However, in everyday life, it is crucial to never let thirst prevail.

Hydrate to Your Heart’s Content

If your body needs three liters of water, drink three or even four liters. No one will tell you otherwise. Now, let’s discuss the upper limits. In my opinion, the average person weighing about 90 kilograms should consume at least two liters of water a day, preferably three or three and a half liters. However, if you’ve recently embarked on a new lifestyle, adopted intermittent fasting, or started exercising, the situation changes.

Water Consumption for Weight Loss and Exercise

Allow me to explain. When you start a new process in your body, such as starting a weight-loss journey or going to the gym, you start a new metabolic process. During this process, your body sheds its own tissues, which inevitably break down. The breakdown of tissues is somewhat associated with the detoxification of the body, as remnants are eliminated through natural means, including the filtration system of the kidneys and, to an extent, the stool. The more efficiently these waste products are eliminated, the better it is for your body.

Consequently, in the case of people starting a new life, seeking to lose weight, or exercising, I believe it is necessary to consume at least two liters of water. There is no strict upper limit—it is determined by your own sense of thirst.

Water Consumption with Meals

Now, let’s address the topic of when and what to drink with meals—whether to drink water while eating or immediately before or after meals. Here, the limitation pertains to temperature. I do not recommend drinking cold water, chilled water, or ice water within 15 minutes or 30-40 minutes of eating. Room temperature or warm water is perfectly fine. This is recommended in order to create optimal conditions for digestion and absorption of nutrients.

Cold Drinks and Other Fluids

Throughout the rest of the day, you can confidently consume chilled or cool liquids, if you prefer, straight from the refrigerator.  However, these drinks must be pure water it is important to note. Juices, coffee, tea, carbonated drinks, and so on do not count as water consumption. If you like, for example, coffee or green tea and are not yet ready to give them up (remember that everything should be done gradually), keep in mind that these substances can act as natural diuretics.

In the case of coffee, some manufacturers even add substances that go beyond natural diuretics, essentially making it a diuretic in itself—a substance that promotes urine production. Therefore, if you consume coffee or tea, it leads to additional dehydration, implying that you should drink even more water.

Special Considerations for Training

When it comes to exercise, the rules for water consumption are slightly different. During the workout, there is increased sweating due to an increase in body temperature. This additional sweating can result in additional dehydration and thickening of the blood. Therefore, if you have any conditions that are worsened by blood thickenings, such as varicose veins or certain heart diseases, it becomes even more crucial to drink water during exercise. In the past, some theories suggested avoiding water during workouts, but this approach is strongly discouraged nowadays.

During exercise, it is essential to drink water and not restrict yourself. Drink water, drink as much as you can comfortably consume, so to speak, and getting rid of edema afterward, if you suddenly drank plenty of water for a month, would be a breeze, just one or two days. So, if you need to get in shape, it’s a piece of cake.

To prevent blood clotting and dehydration during exercise, I recommend drinking 1-1.5 liters of water during an hour of exercise and in small sips. The intensity of your workout will also influence your water consumption. If you transition from strength training to cardio exercises after an hour, continue to drink water during the cardio session as well. There is no strict limit to the amount of water you can consume during exercise.

Conclusion

So, these are the main considerations regarding water consumption. It is interesting to note that there are so many questions surrounding this topic. However, the key is to never experience thirst and drink as much water as you comfortably can. As for the upper limit, I believe that people weighing 80 to 100 kilograms should consume at least 2.5 liters of water per day.

Regarding temperature, avoid drinking cold water from the refrigerator 15 minutes before or 40 minutes after meals. Opt for warm or slightly warmer than room temperature water. During workouts, it is extremely important to drink at least 1.5 liters of water per hour of exercise, taking small sips. If you engage in cardio exercises after an hour, continue to drink water accordingly.

Lastly, as we age, our receptors responsible for the sense of satiety, thirst, and other sensations tend to dull. Therefore, it’s sometimes better to drink water before feeling thirsty. Although this is a debatable statement, I have observed positive results in both personal and consulting experiences.

Read my articles and ask questions. See you next time!

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Forget Crash Diets – Here’s How to Lose Weight Forever

The question I hear most often from my clients is: “Will the weight come back after the diet?” In this article, I will answer it and also debunk a couple of myths that hold us back. We are all adults who can think for ourselves. When we want something, we mentally open a “project” called “I want”, which includes setting goals and estimating timeframes and resources required to achieve the goal.

Often our “projects” are focused on material things – a new phone, car, apartment, shoes, diploma, etc. We are used to thinking in material terms. But when we finally open an “I want a new body” project, we don’t realize how different this project is.

The Consumer Society Mindset

Let’s consider a prototypical hero of our time – a young man who wants a new iPhone. Or it could be an older businessman who wants the new Range Rover model. The point is, they decide to achieve their goal by earning money or taking out a loan. It’s good and worthy to work towards your goals rather than complain and do nothing. The iPhone is pretty cool, girls look at you with respect, and our hero chooses a job that pays more. But did he like that job in the first place?

Go to Google and search for “Monday demotivator” and then “Friday demotivator” – you’ll see from social media monitoring that every Friday is a holiday in a consumer society, while every Monday brings mourning. We have a Friday cult.

In a consumer society, it’s standard to hate your job. You’re supposed to be in a state of intifada with your boss. You’re supposed to love your paycheck. And it’s through this suffering, discomfort, and self-denial that our young man finally acquires the coveted iPhone.

Following the pattern, he immediately tells his hated job to go to hell now that he has the iPhone. But then he discovers the fundamental difference between his body and the iPhone. If you quit your hated job, the iPhone stays with you unchanged. But if you quit your hated lifestyle, your body will soon revert to reflect your current reality. This is inevitable due to the law of conservation of energy. We can’t gain weight while our energy expenditure is less than our intake. Trying to violate this law is like trying to create a perpetual motion machine. 

So whenever I hear “I barely eat anything and still gain weight”, I recommend applying for the Nobel Prize. Because either it’s not true, or you have proof that overturns the law of conservation of energy.

Conclusion: Your appearance depends not on the type of diet but on your current lifestyle. If you change your diet, your appearance will change over time. After a diet, the weight will always come back. How quickly? That depends only on your genetics and whether your weight loss was accompanied by increased metabolism. To continually improve your appearance, there is only one way – never go on a diet. Switch to proper nutrition, forever.

The Hard vs Easy Way

Now I’ll compare the hard and easy ways to lose weight, first just by their feelings and effects, and then explain what they are.

Hard way: leads to yo-yo-ing between weight loss and regain, with increasing amplitude. Each time it gets harder to lose weight.

The easy way: slowly but surely improve your appearance.

Hard way: Each time involves the agony of giving up your favorite foods.

The easy way: involves discomfort for about 2 weeks to 1 month maximum.

Hard way: Pleasure comes not from the taste of food, but from the amount consumed. The easy way provides 10x more pleasure from smaller amounts of food.

Hard way: reduces the quality of life.

The easy way: increases the quality of life.

Hard way: saps your energy and ability to enjoy life.

The easy way: frees up energy and time to enjoy life.

Hard way: requires constant monitoring and control.

The easy way: runs on autopilot, requiring zero time for control.

And of course, the hard way unfortunately damages health, while the easy way improves it.

Are you intrigued yet? Don’t be scared by what I’m about to tell you – it is true and much simpler to implement than you think.

The hard way involves regularly going on diets, changing your diet, and sticking to it until you lose weight. When you finish the diet after reaching your goal, the weight comes back.

The easy way is…to eat properly like I’ve described, forever. Never “go on a diet.” I know it sounds crazy and unrealistic. So let me explain in detail:

Never “go on a diet.”

1. As mentioned, our body isn’t an iPhone. Once you’ve earned a physique, it won’t stay with you if you change the conditions for your body. So yo-yo-ing between diets inevitably leads to weight fluctuations back and forth. And with muscle loss during caloric deficits, it gets harder each time. Remember, more muscle makes it easier to burn fat. I’ll explain this later.

2. Starting a diet is always stressful – changing your normal rhythm, meal sizes, and calories, and giving up your favorite foods. And worst of all – you’re waiting for it to end. Our psychology is such that if we commit to temporarily giving up a pleasure, we immediately start counting down the days. Just one more month, one more week, three more days, tomorrow, hooray! Between hating our reflection and hating everything around us on a diet, our whole life passes.

Proper nutrition forever is very different. Once you decide to permanently give up the products that may taste good but steal your health and physique, you simply develop the habit once. Then it completely stops bothering you.

I smoked 1.5 packs a day for years. When I left the house, I’d automatically pat my pockets – keys, car docs, money, phone, lighter, cigarettes. Did you ever see a smoker complain about how hard it is to carry a lighter and cigarettes? Sounds silly, right?

Now when I leave home, the habit is the same – keys, car docs, money, phone, food bag. That’s it. It’s just a habit, and a habit doesn’t bother you like anything else once formed.

3. The pleasure we get from life is not absolute. There is a sort of conditional “quality of life” score. It can be low at €1,000,000 income, and high at $2,000. It’s subjective and unrelated to money, food, or cars. It depends on your assessment of these things. Suppose you’re relatively satisfied now. You get pleasure from your favorite foods, the sun is shining, and the girls are smiling.

I have a black box here. Imagine your favorite food. Now, at the bottom of this box is a food 10x better tasting than your favorite. So incredibly tender, airy, and delicious that your favorite tastes like dog feces in comparison. I promise it’s true. But I won’t show it to you or even say its name. Attention – will you now suffer sleepless nights over this? Will the sun and smiling girls stop bringing you joy?

No, because you know this product exists but are not addicted to it. You’ll keep getting pleasure from your current situation. It’s the same once you forget the chemical hit of a burger after a month or two of eating properly. You automatically start seeking pleasure from available options – more attention to other foods, music, clothes, and socializing. Because you’re no longer waiting for “the diet to end”, you’re forced to find replacements. And you will.

4. There is a tactic called a “cheat meal”. I don’t use or recommend it anymore, but it has its place. The idea is that once, not a whole day but one meal every 2-3 weeks, you can splurge on any junk food. With proper small frequent meals, this won’t impact your physique or metabolism at all. But since it’s rare, you get 10x more pleasure from it.

It’s very different in normal life or during dieting. Having constant access to eat whatever, whenever, leads to blunting of pleasure. We adapt. The only way to prolong the high becomes increasing the dosage. Order two large fries instead of one small. And so on. Does this method work for everyone? Unfortunately no. If you have a real food addiction identical to alcoholism or heroin addiction, it is not a joke, and cheat meals are contraindicated. One sign of addiction is losing control of dosing.

If you’ve found yourself planning to have a small taste of something but then snapping out of it with an empty fridge, you cannot stop – you have a disease like alcoholism. Happily, it is far easier to beat than ethanol or opiate addictions. But cheat meals won’t work.

5. Points 5 and 6 are very related so I’ll cover them together. As I’ve said, our goal is to start and stick to the new life. For busy people like us with jobs, school, relationships, or hobbies, the #1 rule must be simplification. The changes should simplify rather than complicate life, then they are advantageous.

Rule #2 is any action that becomes a habit stops bothering us. Offering temporary diet solutions goes against this – the industry profits from keeping you cycling between diets, binges, weight loss, and gain, buying junk food and medicine, and paying and paying forever in an endless loop. And believing you need professional dieticians, who are often just as overweight. Yes, welcome to consumer society.

So when you decide to switch to the new lifestyle forever rather than briefly before summer or a vacation, you simply form the habit once. Then it completely stops bothering you. I smoked for years without complaining about the need to carry cigarettes and a lighter.

Now it’s the same with my food bag when I leave home. It’s just a habit and doesn’t bother me any more than another other habit. This frees time and energy for business, school, or other priorities. Very different from when you crash diet a couple of times a year, breaking habits over and over. That’s a fast road to insanity.

And finally, the last point is obvious – steady, balanced eating versus erratic binging on junk food mixed with dieting.

So in summary

– Our appearance permanently depends on genetics and current lifestyle. Change your diet and your appearance changes over time.

– After a diet, the weight always returns. How quickly depends on your genetics and if metabolism increased.

– To continually improve, there is only one way – never “go on a diet.” Switch to proper nutrition forever.

– Switching to proper eating forever is far easier and provides more pleasure than it seems.

– Rule #1 is simple. Changes should simplify life to be beneficial.

– Rule #2 is habits stop bothering us. The industry profits by keeping solutions temporary so you keep returning and paying.

I’ve given my opinion. I know many aren’t ready to go all the way but want to lose weight by summer or an event. Despite my blog being about starting and sticking to the new life, not getting a 6-pack for the beach, I can’t leave you in need. I will answer your questions.

Read my articles, and tell friends. It’s always more fun together. And remember what I always say – the ability to think is the key. The miser pays twice, the fool three times, but the person too lazy to think pays forever. Bye for now!

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Keto Actives is a food supplement supporting weight loss. We specifically recommend it to those on the ketogenic diet. It contains 8 components combined in one foolproof supplement, which helps in the reduction of fatty tissue and stops its storage. Moreover, Keto Actives helps in maintaining the proper cholesterol and sugar blood levels. The supplement is also recommended for those persons with an excessive appetite, as the extracts and minerals included in it suppress hunger. 

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