Doctors show how to drink water properly to avoid headaches and fatigue all day

Specialist Doctor 1 Bui Hoang Bich Uyen, Department of Nutrition, Xuyen A General Hospital, Ho Chi Minh City, said that drinking enough water is one of the simple habits but has a great impact on health. Dehydration can cause many unpleasant symptoms, the most common of which are headaches and fatigue.

When the body does not have enough fluids, the blood becomes thicker, reducing blood flow and oxygen to the brain, causing headaches. At the same time, the body's functions are affected, making you feel sluggish and lacking in energy.

However, drinking too much water can lead to dangerous water intoxication. Therefore, drinking water properly throughout the day is very important to maintain optimal health .

General principles

Water intake : There is no one-size-fits-all answer to how much water you should drink each day, as fluid needs vary between individuals and overall health.

Divide into small doses : drink evenly, 150-250 ml (1 small cup) each time.
Do not wait until you are thirsty to drink : because at that time the body is already slightly dehydrated. It is especially important to note that the elderly often do not feel thirsty as much as when they were young, so the elderly should proactively drink water during the day to prevent dehydration.

Doctor Uyen, note that people with medical conditions such as kidney failure, heart failure should not drink too much water, especially those with kidney failure who have had to undergo dialysis, peritoneal dialysis. People with kidney failure have poor water excretion, drinking too much water will cause fluid overload, edema, high blood pressure, pulmonary edema. The same is true for people with heart failure, and fluid overload will cause edema, increased fluid, making the heart work harder.

After waking up, you should drink 1 glass (about 200 ml) to help replenish fluids after 6 - 8 hours of sleep.
PHOTO: AI

When to drink water

After waking up : 1 glass (about 200 ml) helps replenish fluids after 6 - 8 hours of sleep.
Mid-morning : 1 glass, increases concentration at work.
30 minutes before meals : 1 glass, aids digestion, avoid drinking too much during meals.
Mid-afternoon : 1 glass, reduces fatigue at work.
When you feel hungry : Sometimes, feeling hungry can be a sign of dehydration. Try drinking a glass of water before snacking to check.
After exercise/outdoors : drink to replace lost fluids from sweating, preferably in small sips.
1–2 hours before bedtime : 1/2 cup (100 ml) if there is no heart/kidney disease, to avoid nocturia.

Note when drinking water

Drink slowly : Don’t drink large amounts of water at once. Instead, take small sips, regularly, throughout the day. This helps your body absorb water better and doesn’t put pressure on your kidneys.

Listen to your body: The amount of water needed is different for each person, depending on weight, activity level and living environment. A simple sign to recognize is the color of your urine. If your urine is pale yellow, it shows that you are drinking enough water.

Prioritize water: Although fruit juices and herbal teas also provide fluids, water is still the best choice. Limit carbonated drinks, coffee, or soft drinks because they can be diuretics, making the body more susceptible to dehydration.

Refer to the information of the US National Academies of Sciences , Engineering and Medicine to determine the amount of daily fluid that needs to be fully provided for each specific subject as follows:

Age	Recommended daily water intake (about 200 ml cup)
Children 4-8 years old	4-5 cups
Children 9-13 years old	7-8 cups
Children 14-18 years old	8-11 cups
Men 19 years of age and older	13-15 cups
Female 19 years and older	9 - 11 cups
Pregnant women	10 - 12 cups
Breastfeeding women	13 cups