Water and hydration

The issue of maintaining an optimal water balance is fundamental to everyone's health. A sufficient amount of fluid is necessary for normal metabolism, joint function, thermoregulation, and the efficient elimination of metabolic waste products. At the same time, there is no universal figure of two liters of water for everyone, as the body's need for fluids is strictly individual and depends on a multitude of external and internal factors.

To understand the basic principles of building a healthy diet, which are also directly related to hydration, the visual plate rule is extremely helpful. Start with a plate: half should consist of fresh vegetables and fruits, which are naturally rich in structured water, a quarter is protein, and a quarter is complex carbohydrates combined with healthy fats. This is a simple foundation that provides the body not only with nutrients, but also with natural moisture from food.

The exact amount of water that needs to be drunk daily depends on several key conditions:

Listen to your body's signals and focus on the feeling of thirst, as well as the color of your urine, which should normally be a light straw color. Keep a bottle of clean water near you while working or studying to take small sips throughout the day without waiting for a strong feeling of thirst to appear.

Determining the optimal level of body hydration is a key factor for maintaining health, well-being, and high performance. The human body is approximately sixty percent water, and even a slight deficiency immediately affects physical and mental state. To notice dehydration in time, you need to closely monitor the signals sent by the body and regularly assess your well-being throughout the day.

The first and most reliable visual indicator of fluid shortage is the color of your urine. Normally, it should be light straw-colored or transparent. If the color turns dark yellow, amber, or even brownish, this is a direct signal that the kidneys are concentrating waste due to a lack of water, and you urgently need to drink a glass or two of clean water.

The second important sign is the frequency of urination and the volume of excreted fluid. On average, a healthy person visits the restroom every three to four hours. If you haven't been to the restroom for five hours or more, or if the volume of discharge has sharply decreased, the body is in a state of moisture deficit and is switching to strict resource conservation mode.

The third symptom often becomes chronic fatigue, mild dizziness, and brain fog. When blood lacks volume due to a lack of water, blood pressure drops and oxygen delivery to the brain deteriorates. This leads to a drop in concentration, reduced productivity, and the appearance of unmotivated headaches by midday.

The fourth manifestation of dehydration is dry mouth, a sticky sensation on the mucous membranes, and drying lips. Thirst is already a delayed signal from the body indicating that moisture loss has already occurred, so waiting for it to appear is strongly discouraged.

The fifth factor can be the state of skin and digestion. With water deficiency, the skin loses elasticity, and stagnant phenomena can occur in the gastrointestinal tract, leading to constipation. To maintain a stable level of energy and health, plan 2–3 basic meals for the week and prepare meal prep, and also keep a bottle of water in a prominent place to drink in small sips throughout the day without waiting for obvious symptoms of fluid shortage to appear.

The question of which specific fluids count toward the daily norm of body hydration worries many people who strive to monitor their health and maintain water balance. There are many myths that supposedly only pure non-carbonated water is able to quench the thirst of cells, while any other drinks act differently. In practice, the human body is arranged much more complexly, and it knows how to extract moisture from a wide variety of sources consumed throughout the day.

The main and most flawless source of moisture, of course, remains pure drinking water. It contains no calories, additives, sugar, or stimulating substances, so it is absorbed as quickly and efficiently as possible without creating additional stress on the excretory system and metabolism. Pure water should account for the bulk of the daily volume of consumed fluid.

However, in addition to it, tea and coffee can be safely included in the daily balance, although there are many debates around them due to caffeine content. Drinks like green tea, black tea, or a moderate amount of coffee have a mild diuretic effect, but the pure water in their composition still enters the body and participates in tissue hydration. It is important to consider that if you drink coffee or strong tea, it does not mean you subtract this volume from the overall balance, but completely replacing pure water with them is also not worth it.

In addition to this, dairy and fermented milk drinks, natural juices, unsweetened fruit drinks, as well as herbal decoctions and mineral water affect hydration. Furthermore, we get a significant portion of moisture from solid food, especially from fresh vegetables, fruits, berries, and soups. Cucumbers, watermelons, citrus fruits, and zucchini consist of more than ninety percent water, which also makes a weighty contribution to the overall water balance.

To finally sort out this issue, look at regularity and balance rather than ideal products. Calorie deficit or surplus and the amount of incoming protein matter most in the long run, so strive for variety. The main rule is that simple water should remain the basis of your drinking regimen, while tea, coffee, and other drinks complement it without overloading the body with excess sugar and calories.

The habit of drinking enough water every day is formed gradually, and for its successful implementation into life, it is best to use simple behavioral strategies. Many people find it difficult to force themselves to do this simply because they constantly forget about the need to replenish their water balance, or the process itself seems boring and routine to them. To overcome these barriers, you can use proven methods that will make water consumption a natural part of your daily routine.

The first step will be a visual reminder. Put a nice reusable water bottle on your desk, carry it with you in your bag, or keep it on your bedside table. When water is constantly in front of your eyes, a trigger works: you subconsciously reach for it and take a few sips without even noticing the process.

The second effective technique is linking water drinking to already existing daily habits. For example, make it a rule to drink one glass of water immediately upon waking up, even before morning coffee, a second glass before each main meal about twenty minutes prior, and another one before bed. This approach allows you to automatically hit most of the norm without extra effort.

The third way to improve the taste of water, if you don't like bland liquid, is flavoring it. Add a wedge of lemon, lime, cucumber, a few sprigs of mint, ginger, or frozen berries to your pitcher or bottle. This will give the water a light, pleasant taste and make the drinking process much more appealing.

The fourth tool can be modern technology and mobile applications. You can install a special hydration tracker on your smartphone or set gentle reminders that will go off every one to two hours, urging you to take a pause and drink a few sips.

The fifth point important to note is a conscious approach to the quality of consumed products. For "Water and hydration" it is useful to read labels: sugar, salt, fiber, and protein matter if you drink store-bought beverages instead of water. Compare products per 100 grams to avoid hidden calories. By introducing these simple steps one by one every week, you can reach your optimal hydration level without stress.

There is a popular myth that drinking water during meals dilutes stomach acid and impairs the food digestion process. However, scientific data shows that the human body is arranged much more complexly, and a small amount of fluid during meals cannot significantly affect stomach acidity. Our stomach produces exactly as many enzymes and hydrochloric acid as needed to break down the incoming food, and water helps lubricate the food bolus.

Moreover, moderate drinking during a meal can bring significant health and comfort benefits. Water helps you better taste the flavors of dishes, softens dry food, and facilitates its movement through the esophagus. This is especially true for people who eat on the run or often snack on dry foods. The main rule here is moderation. You shouldn't wash down every bite with a whole glass of water and turn your stomach into a water park; it is enough to take small sips when natural thirst arises.

If you experience intense thirst immediately after eating, it may mean that the dish was too salty or spicy. In this case, drinking is not only possible, but necessary to restore the water-salt balance. However, people with diagnosed chronic gastrointestinal diseases, such as gastritis with high acidity or severe forms of reflux, should indeed consult a gastroenterologist. Doctors may recommend that they separate the intake of solid food and a large amount of fluid by thirty minutes.

In other cases, focus exclusively on your own feelings and comfort. If you like to wash down lunch with water, do it without guilt for breaking mythical rules. The body itself will prompt you on the optimal regimen if you listen to the signals of fullness and thirst rather than following outdated internet advice.

The human brain is roughly three-quarters water, which means even mild dehydration can instantly impact its cognitive functions. When hydration levels drop by just one or two percent below normal, a person begins to feel mild fatigue. This leads to a noticeable decline in concentration, short-term memory impairment, and slower reaction times. For knowledge workers, developers, and students, this translates to a drop in productivity and an increase in frustrating bugs in code or errors in text.

Dehydration also directly affects emotional state and stress levels. A lack of moisture in brain cells triggers the production of stress hormones, causing unmotivated anxiety, irritability, and tension headaches. It becomes harder to maintain focus on complex tasks, procrastination increases, and routine workflows start to feel incredibly exhausting. Often, the desire to drink another cup of strong coffee masks simple thirst, which the brain mistakenly interprets as a need for stimulants.

To maintain peak mental performance throughout the workday, you need to make water your constant companion at the computer. Place a nice bottle or glass on your desk and take regular, small sips every fifteen minutes without waiting for a dry mouth. This simple approach will help avoid the afternoon energy slump and keep your mind clear until late evening.

If you feel your thoughts getting tangled and a simple task taking hours to complete, take a break and drink a glass of clean, cool water. This is the fastest and most natural way to restore brain function without stimulants and energy drinks. Taking care of your water balance is the fundamental base for productive mental activity.

Choosing the right drinking water often turns into a real dilemma due to the huge variety of options available in stores and at home. Filtered water from home purification systems is considered one of the best options for daily consumption. Modern multi-stage filters effectively remove mechanical impurities, chlorine, heavy metals, and unpleasant odors while often retaining beneficial minerals. This is an eco-friendly and economical solution that eliminates the need to buy plastic bottles and carry heavy loads from the store.

Bottled water is convenient on the road or in the workplace, but here it is important to carefully read labels and study the composition. Water can be artesian, mineral, or artificially mineralized tap water that has undergone deep purification. You should not constantly drink medicinal mineral water without a doctor's prescription, as an excess of salts can harm the body. Table water with a low level of mineralization that does not overload the kidneys is suitable for quenching thirst.

Boiling water is an excellent method of disinfection if you are unsure of the source's safety. It kills pathogenic bacteria and viruses and also reduces overall water hardness by precipitating calcium and magnesium salts. However, boiled water loses most of its dissolved oxygen, making it taste flat. In addition, re-boiling the same water brings no benefit, so it is better to pour a fresh batch into the kettle each time.

The ideal choice for health is high-quality, room-temperature filtered water as the primary source of moisture. Bottled water is reasonable to use as a backup option for trips, and boiled water as needed. The main thing is that the water is clean, safe, and tastes pleasant to you personally, as this directly encourages you to drink it in sufficient quantities.

The temperature of the consumed liquid plays an important role in how quickly water enters the tissues and quenches thirst. Cold water passes through the stomach faster than warm water because it does not require additional time to heat up inside the body. This is precisely why on hot summer days or during intense workouts, cold water feels much more appealing and refreshing. It is capable of cooling the body faster and providing instant relief from severe overheating.

On the other hand, room-temperature water or slightly warmed liquid is absorbed by the body more gently and comfortably for the digestive system. Warm water does not cause spasms of the stomach blood vessels and is ideal for morning waking. A glass of warm water drunk on an empty stomach gently kicks off the gastrointestinal tract, helps activate bowel peristalsis, and promotes the removal of metabolic products after nighttime rest.

To quench thirst in daily life, experts recommend choosing room-temperature water. The body does not waste extra energy on thermoregulation, and the liquid manages to distribute evenly across all tissues. Ice-cold water can provoke unpleasant sensations in the throat or slow down digestion if drunk immediately after a heavy, hot lunch.

The choice of water temperature should depend on your current situation and goals. Cool water is appropriate during a workout for rapid cooling, warm liquid is more beneficial in the morning on an empty stomach to kick-start digestion, and during the day it is more comfortable to drink room-temperature water. Listen to your body and choose the option that brings you the greatest enjoyment.

Mineral water seems like a wonderful and healthy alternative to regular drinking water thanks to its rich composition of microelements. However, daily consumption of mineral water requires a mindful approach and an understanding of its classification. All mineral water is divided into table water, medicinal-table water, and medicinal water. Table water has a low level of mineralization and is great for constantly quenching thirst without any restrictions for a healthy person.

The situation is entirely different with medicinal-table and medicinal mineral water, which contain a high concentration of salts, magnesium, calcium, and other active elements. Constant consumption of such water by a healthy person can lead to an electrolyte imbalance in the body and create additional, unnecessary stress on the excretory system and kidneys. Such drinks are prescribed by doctors in courses for specific stomach, liver, or metabolic disorders, rather than to quench basic thirst while working at a computer.

If you really like carbonated mineral water, you should also consider the reaction of your gastrointestinal tract. Carbon dioxide irritates the stomach lining and can cause bloating, burping, or exhausting heartburn, especially in people with high sensitivity. Carbonated drinks are strictly contraindicated in any amounts for people with gastritis or ulcers.

The optimal strategy is to make regular clean water the foundation of your drinking routine, while using mineral water as a pleasant addition or for medical indications. Alternating sources will help you enjoy the taste of your favorite drinks without the risk of harming your health. Caring for mineral balance must always be sensible and balanced.

For people who spend a lot of time at the computer, distracted by complex code or work tasks, maintaining water balance often becomes a problem. In a state of deep concentration, the brain simply ignores the signals of thirst, leading to fatigue and reduced productivity. Modern technologies offer an effective solution to this problem in the form of mobile apps and smart gadgets.

Smart water bottles are equipped with sensors and a Bluetooth module. They synchronize with a smartphone, track the volume of fluid consumed in real-time, and gently remind you with a light signal or sound that it is time to take a sip. This is especially useful for remote workers and office employees whose entire workday is spent in front of a monitor.

Mobile apps for hydration tracking work on a similar principle. They calculate an individual water norm based on weight, physical activity level, and the current weather outside. The app sends push notifications throughout the day, helping to build a healthy habit without unnecessary stress on the body.

Integrating such digital assistants into a programmer's daily routine provides several clear benefits:

The choice of a specific tool depends entirely on personal preferences. For some, a simple free app with a nice interface is enough, while others prefer to invest in gadgets. The main thing is to use technology for the benefit of your health and well-being.

The media space constantly talks about the importance of consuming enough fluids, but rarely mentions the flip side of the coin. Excessive enthusiasm for water can be no less dangerous for the body than its deficiency. The condition in which the kidneys cannot cope with excreting excess fluid is called water intoxication or hyperhydration.

When a person drinks too much water in a short period of time, the concentration of vital electrolytes in the blood, especially sodium, drops to critically low values. This condition is called hyponatremia. Water begins to rapidly enter the body's cells, including brain cells, causing them to swell and creating a direct threat to life.

Symptoms of an excess of water in the body are often disguised as signs of other ailments. Hyperhydration can be recognized by several characteristic manifestations:

To avoid such risks, developers and other office workers should not force themselves to drink water in liters. Focus on a feeling of moderate thirst and distribute fluid intake evenly throughout the day, rather than trying to drink your daily norm in one sitting.

Sedentary work at a desk for eight or more hours a day leaves a serious mark on the entire body, and first of all on the digestive organs. Due to the lack of sufficient physical activity, intestinal motility slows down, which often leads to discomfort, bloating, and constipation. Under these conditions, the quality of the water entering the body becomes critical.

Unfiltered tap water may contain impurities of heavy metals, chlorine, and various chemical compounds that negatively affect the intestinal microbiome. Beneficial bacteria inhabiting the gastrointestinal tract are sensitive to the quality of the incoming fluid. Disruption of the microflora balance leads to impaired nutrient absorption and a decrease in overall immunity.

Clean, mineralized, or properly filtered water acts as a natural lubricant for the digestive system. It helps break down food, promotes the normal absorption of vitamins, and ensures the unhindered passage of food masses through the intestines.

To maintain the health of the gastrointestinal tract in office or remote work conditions, it is recommended to follow simple rules:

Caring for the purity of the water you consume is a basic investment in your own digestion. A healthy gut provides high energy levels, a good mood, and productivity, which is especially important for knowledge workers.

When it comes to hydration, most people imagine exclusively clean drinking water. However, in certain situations, water alone is not able to fully restore the body's balance. Electrolytes come to the rescue—minerals such as sodium, potassium, magnesium, and calcium, which carry an electrical charge when dissolved in body fluids.

Electrolytes are responsible for transmitting nerve impulses, contracting muscle fibers, and regulating blood pH levels. During intense physical exertion, working in a stuffy room without air conditioning, or spending a long time on a complex project in a state of stress, the body loses not only moisture, but also valuable salts along with sweat.

If at this moment you drink exclusively large volumes of plain water without salt and minerals, you can provoke the washing out of the remaining electrolytes. This condition manifests itself in the form of muscle cramps in the legs, morning grogginess, brain fog, and rapid fatigue even after a full night's sleep.

You can tell when plain water is not enough and electrolyte support is needed by a number of signs:

To restore the electrolyte balance, you can use natural mineral water with moderate mineralization, sugar-free isotonic drinks, or special powder complexes. This will help quickly restore clarity of mind and working capacity.

Periods of deadlines and rushes at work force IT specialists to completely immerse themselves in the process of writing code or testing systems. At such moments, the brain works at the limit of its capabilities, consuming a huge amount of energy and oxygen. A properly organized drinking routine during stressful periods becomes a key factor in maintaining concentration and preventing burnout.

The main mistake during a crunch is replacing water with energy drinks, sugary soda, or endless cups of strong coffee. Caffeine and sugar provide a short-term burst of energy, which is inevitably followed by a sharp drop in productivity and increased dehydration. The brain begins to experience a resource deficit, which leads to bugs in the code and absent-mindedness.

To maintain an optimal level of hydration in the office or at home at your desk, you should build a clear and unobtrusive fluid consumption system that does not distract from work processes.

To introduce the healthy habit of drinking water during intensive work, it is recommended to perform the following actions:

This approach allows you to seamlessly drink the necessary daily norm of water without interrupting your workflow. As a result, memory improves, reaction to non-standard technical tasks accelerates, and stress levels at the end of the workweek decrease.

Modern IT offices and home workspaces are often equipped with climate control systems. Air conditioners and heaters effectively maintain a comfortable temperature, but at the same time severely dry out the air. Under such conditions, indoor humidity can drop below normal, which directly affects the condition of a person who spends eight or more hours a day in front of a monitor.

Due to dry air, moisture evaporation from the skin surface and through the respiratory tract occurs much faster, even if a person is not engaged in physical labor. The body loses fluid imperceptibly, which gradually leads to latent dehydration. The first symptoms are dry eyes, a sore throat, and a mild headache, which many mistakenly write off as fatigue from complex code or bugs.

To compensate for the impact of climate equipment on the water balance, experts recommend revising the usual drinking routine. First, you should increase the daily water intake by about ten to fifteen percent during the heating season or the period of active air conditioner use. Second, it is useful to use desktop air humidifiers right in the workplace.

In addition, you can follow simple rules for preventing dryness:

Dry eye syndrome has become a true occupational hazard for people whose work involves continuous computer use. Programmers, QA engineers, and designers blink about two to three times less often during deep concentration, which leads to the rapid evaporation of the protective tear film. However, few people consider that a banal lack of clean water in the body can be the cause of this problem.

Tear fluid consists of ninety-nine percent water. When a person drinks insufficient fluids during the day, the body triggers a resource-allocation defense mechanism. It begins to conserve moisture, directing it to vital internal organs while tear production decreases. As a result, the eyes lose their natural lubrication, leading to a burning sensation, redness, a feeling of grittiness, and blurred vision when trying to focus on text.

Solving this problem with moisturizing drops alone is far from always successful, as they only work superficially. A comprehensive approach starting from the inside is necessary. Maintaining an optimal level of hydration ensures the stable operation of the tear glands and keeps the chemical composition of tears normal.

To maintain eye health during intensive work in front of a monitor, it is helpful to follow this algorithm:

Night work on projects, hotfixes before deadlines, and crunch times severely disrupt a person's natural circadian rhythms. Under conditions of severe stress and sleep deprivation, metabolism changes, and the nervous system experiences overload. Many developers try to cheer themselves up with liters of coffee or energy drinks, completely forgetting about plain water, which leads to a sharp deterioration in well-being by morning.

At night, metabolism slows down, but the brain continues to actively process information, solving complex logical tasks. Dehydration during night hours occurs faster due to the consumption of caffeine and stale indoor air. This manifests as brain fog, irritability, slower reaction times, and heaviness in the stomach. Proper hydration helps maintain alertness gently, without the sharp pressure spikes provoked by energy drinks.

Organizing the drinking process during night overtime should be done in such a way as to not disrupt the process of falling asleep after work is finished. You should not drink large volumes of liquid all at once right before going to bed, otherwise the morning will start with swelling and fatigue.

To maintain optimal water balance at night, follow these recommendations:

The question of the temperature of consumed water often causes debate among health-conscious people. In the IT environment, both ice-cold water from office coolers and warm water from thermal mugs are popular. The physiological features of digestion and fluid absorption show that temperature really matters for the speed of body hydration.

When a person drinks cold water, it does not immediately enter the bloodstream. The body takes time to warm it up to body temperature inside the gastrointestinal tract. This requires energy and time, which is why cold water stays in the stomach longer. On the other hand, it leaves the stomach faster if a person is severely overheated, but in an office environment, this factor is not as relevant.

Warm water, the temperature of which is close to human body temperature (approximately thirty-six to thirty-seven degrees), requires almost no thermoregulation. It instantly overcomes the gastric barrier and begins to be absorbed in the small intestine. That is why doctors often recommend drinking warm water on an empty stomach or during intensive mental work when the body needs to restore water balance as quickly as possible.

When choosing water temperature for the workday, consider the following factors:

The morning of most developers and specialists begins with aromatic coffee, which helps them wake up and get into the workflow. However, consuming coffee on an empty stomach without a prior glass of water can deal a blow to the digestive system and cause unnecessary stress for the body. Understanding the relationship between water and coffee helps form a healthy morning habit.

During sleep at night, the body loses a significant amount of moisture through breathing and perspiration. Upon waking up, a person is in a state of mild physiological dehydration, even if they do not feel extreme thirst. The blood becomes thicker, and metabolic processes are slowed down. Caffeine contained in the morning drink has a pronounced diuretic effect. If you drink coffee on an empty stomach without prior hydration, it will increase fluid deficiency and may cause a pressure spike or heartburn.

A glass of clean water drunk immediately after waking up starts the work of all organ systems, thins the blood, and prepares the stomach for breakfast. Only after this can you enjoy your favorite coffee drink without fearing negative consequences for your health and productivity.

To properly start the morning and maintain energy levels throughout the day, implement a simple routine:

Many developers and designers spend ten or more hours a day at the computer, often forgetting to take breaks to drink. Chronic mild dehydration sets in unnoticed, but it directly affects the state of the musculoskeletal system. Human intervertebral discs consist largely of water, which acts as a natural shock absorber. When the body experiences a moisture deficit, the discs lose their elasticity and compress faster, which increases the load on the spine and leads to rapid back fatigue.

In addition, a lack of water reduces the elasticity of fascia—the connective tissues covering all muscles. Under static loads during sedentary work, this causes stiffness in the neck and shoulder area and the lower back. Muscles begin to overwork, trying to fix the body in an uncomfortable position, which provokes chronic pain and poor posture.

To minimize these risks, specialists recommend maintaining a stable level of hydration throughout the workday.

Carpal tunnel syndrome has become an occupational disease for many programmers and testers. It occurs due to constant tendon strain and compression of the median nerve in the wrist during monotonous work with the keyboard and mouse. Few people know that the body's hydration level plays a direct role in the health of joints and tendons. Synovial fluid, which lubricates joints and ensures tendon gliding inside the sheaths, directly depends on the amount of water entering the body.

When there is a moisture deficit, the synovial fluid becomes more viscous and thick. This increases friction inside the carpal tunnel, intensifies inflammatory processes, and accelerates tissue wear during intensive typing. Regular consumption of clean water helps maintain the normal consistency of lubricating fluids, facilitating tendon gliding and reducing the likelihood of microtraumas.

For effective prevention of tunnel syndrome through a drinking regimen, you should follow simple rules.

The microclimate in the workspace has a colossal impact on the rate of moisture loss by the body, even if a person leads an exclusively sedentary lifestyle. The optimal room temperature should be around twenty-one to twenty-two degrees, but due to the operation of powerful computers, servers, and heating systems, the air often overheats and becomes too dry. Under such conditions, the body's thermoregulation intensifies, and the body imperceptibly loses moisture through the skin and respiratory tract.

When the indoor temperature rises just a few degrees above normal, sweating activates even if you do not notice it. This leads to the rapid loss of not only clean water but also valuable mineral salts. As a result, developers experience reduced reaction speed, decreased concentration, and tension headaches, which many mistakenly attribute to fatigue from complex code.

To compensate for the microclimate's impact on water balance, it is necessary to adjust your habits.

Many computer professionals replace regular water with zero-calorie diet carbonated drinks in the hope of getting both a refreshing taste and the necessary fluid. In terms of pure water volume, such drinks do enter the body, but their effect on physiological processes differs significantly from clean drinking water. The carbon dioxide contained in soda irritates the stomach mucosa and can cause bloating, which is extremely uncomfortable when sitting at a desk for long periods.

In addition, artificial sweeteners and various acid additives often present in such drinks alter the gut microphlora and can support mild inflammation in the body. Some types of carbonated drinks have a mild diuretic effect due to caffeine content or specific salts, which in the long run does not contribute to effectively maintaining a stable level of cellular hydration.

If you want to use alternatives to regular water without compromising productivity, pay attention to the following recommendations.

Mastering new programming languages and technology frameworks often happens in the evening and at night, after the main workday. During this period, students and developers tend to drink a lot of fluid in gulps, trying to cheer up or cope with fatigue in front of the monitor. If you drink a large volume of water right before sleep, it will inevitably lead to morning puffiness of the face and extremities, as well as frequent night awakenings that impair the quality of sleep and brain recovery.

The human body slows down urine filtration speed at night, so the excess fluid received right before falling asleep does not have time to be excreted on time. To provide the brain with enough moisture for evening concentration and at the same time wake up without puffiness, it is necessary to correctly distribute the remaining daily water norm by hours.

For safe evening hydration during studies, follow these tips.