First answering in non English conveniently prevents any debates and possible corrections of the contents of your answers. " Google translate" is not a solution to this as you know no one will do it. Secondly, for the love of God do NOT drink lake water as someone suggested Lmfao. Sweet water reserves around Mother Earth have become so polluted. According to Aajonus it was 30% of water , and that was TWO DECADES ago. I have the same more or less friend and the answer is tomatoes. Fuckin tomatoes blended . You can experiment by adding cucumber, and or honey , and or unpasteurized ofc vinegar. You can also try the moisturizing formula with extra lemon juice and adding some water sparkling or not. Trust me these are powerful solutions, if you dont have milk, since I A. live in a way hotter climate and B. have the same issue, more or less, like you. I also workout. Ps: the colder the tomatoes the more effective. Ps B : if you make your own cheese save the whey so you can make the sports drink which is way more effective. All the best.