Health on Helmoa
Health guides & tools
Everyday wellbeing and habits.
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How much water should I drink a day?
Roughly 2.5 L a day for men and 2 L for women from all sources, including food and other drinks. Use urine colour as the real gauge: pale straw is right, dark amber means drink more.
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How to fall asleep faster
Fix the timing before the tricks: same wake time daily, no caffeine after midday, a cool dark room at 17–19°C, and get out of bed if you are awake more than 20 minutes. Sleep latency usually drops within a week.
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How to start running from zero
Run-walk intervals three times a week for eight weeks: 1 minute running, 2 minutes walking, repeated eight times, adding 30 seconds of running per week. Effort should allow full sentences.
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How to get better sleep
Fix wake time before bedtime, get 10 minutes of daylight within an hour of waking, keep the bedroom at 16–19°C and dark, and stop caffeine 8–10 hours before bed. These four beat every supplement.