This week's focus: water. Ten simple lessons to build one habit that changes energy, digestion, skin and appetite.
1. How much water — women 2.5–3L (10–12 cups), men 3–3.5L (12–14 cups). Add 500ml–1L on workout or summer days.
2. Best times — after waking, 30 min before meals, during and after workouts, and 1 hour before bed.
3. Signs you're dehydrated — dark yellow urine, dry mouth, headache, fatigue, dizziness. Don't wait for thirst.
4. Water before meals — 20–30 minutes before eating helps you eat less, improve digestion and support weight loss.
5. Water vs sugary drinks — a 500ml soft drink is ~200 calories vs 0 in water. Choose water, choose health.
6. Urine color chart — pale yellow means well hydrated; dark yellow or amber means drink more, now.
7. Water during exercise — small sips regularly, rehydrate every 15–20 minutes to prevent fatigue.
8. Water in summer — more fluid loss through sweat, add hydrating foods, cut excess tea, coffee and alcohol.
9. Foods with high water content — cucumber 95%, lettuce 96%, bottle gourd 96%, watermelon 92%, strawberry 91%, orange 87%.
10. Daily tracker — 7AM, 9AM, 11AM, 1PM, 3PM, 5PM, 7PM, 9PM, 11PM. Aim for 10–12 cups. Consistency is the key.
Pranapath tip: keep a bottle within arm's reach all day — you drink what you see.
