Protein powder is difficult to dissolve in water, so cold water must be mushy, and it is most suitable to brew with warm water (about 30~60℃). If you have a juicer, you can mix protein powder with bananas, milk, cold water and so on. It's also delicious.
Protein powder can meet your nutritional needs, but it has almost no calories, and in my experience, protein powder will make you feel less hungry to some extent. Because of the lack of body, protein will have severe hunger, and protein is the material of human body, which is very necessary.
Your question: the concentration doesn't matter, just heat the water and stir it evenly. Drink 1~5 times a day without paying attention. Just like drinking milk, you can drink it anytime. Women who drink protein powder will not gain muscle, and healthy women will not gain muscle, which is determined by women's endocrine system.
I'll give you a concrete suggestion: weigh yourself. The maximum amount of protein powder I can drink every day is *1.8g. For example, I weigh 60KG, and I can drink 108G at most. However, protein powder is a nutrient, not a medicine. It doesn't matter if you drink too much. 0~ 100G is enough. A flat spoon may have 10~20G. It's not too much to drink a flat spoon. It doesn't matter. Before exercising every day, drink a flat spoon with a cup of warm water and then exercise. If you feel hungry before going to bed, you can have another nightcap.
It is the right idea to lose weight with exercise and nutrition supplement, and I hope to stick to it.