Don't wait until you're thirsty to drink water!

Many people often forget to drink water when they are busy, thinking that if they are not thirsty, they do not need to hydrate. But long-term lack of water intake is not just about dry mouth and tongue, especially during high temperatures in summer when sweating increases. It is important to master the correct way to replenish water.

Long term dehydration of the body, beware of causing these problems

Reduced cognitive ability of the body: The water content percentage of brain tissue is about 75%. If water intake is insufficient, it will affect the cognitive ability of the brain to a certain extent, and may lead to lack of concentration, short-term memory, and decreased attention, increasing the risk of urinary system diseases. The kidneys are the "filters" of our body, responsible for clearing waste and excess water from the blood. When the amount of water consumed is insufficient, it may reduce physical activity, decrease urine output, and make urine more concentrated, increasing the risk of kidney stones, chronic kidney disease, and urinary tract infections. Causing constipation and gastrointestinal dysfunction: Water not only helps with the digestion of food, but is also a key component in forming healthy feces. When the body lacks sufficient water, the large intestine absorbs water from feces to supplement the body's needs, leading to constipation and possibly causing gastrointestinal discomfort, hemorrhoids, and other digestive system related problems.

Scientific hydration, remember these six principles

Adequate drinking water for ordinary adults: Under mild conditions, adult males with low physical activity levels need 1700ml of water per day, and females need 1500ml (about 7-8 cups, 200ml per cup). Outdoor labor, high-temperature work, and people who sweat a lot can increase their water intake appropriately; Elderly people, children, and people with weak spleen and stomach: The daily water intake should be controlled at 1200-1600 milliliters.

The core principle of replenishing water in small amounts multiple times is to use small amounts multiple times, and avoid using large amounts of water at once. You can refer to this drinking rhythm: in the morning, drinking a 200ml glass of water after getting up can help reduce blood viscosity and promote metabolism; 1 hour before bedtime at night: Add 100ml of water to prevent dehydration at night, but do not overdo it to avoid affecting sleep; Half an hour before meals: avoid drinking a lot of water to avoid diluting gastric juice and affecting digestion; Other time periods: Add 200ml of water every 1-2 hours.

Proactively drinking water is important. Do not wait until you are thirsty before drinking water. Thirst is a warning signal from the body that indicates a lack of water, indicating that the body is already in a state of dehydration.

Prioritize plain water. Plain water is safe and hygienic, does not add extra calories, and is the first choice for daily hydration. It can also be consumed in moderation with tea. It should be noted that fruit juice and various sugary drinks contain a lot of sugar. Long term excessive drinking will increase the risk of obesity, diabetes and gout, and cannot replace plain water.

The water temperature is suitable for drinking water above 65 ℃, which can damage the esophageal and gastric mucosa, and long-term stimulation poses a risk of cancer; Drinking a large amount of ice water can stimulate the gastrointestinal tract. The most suitable temperature for drinking water is 10 ℃ to 40 ℃.

Supplementing electrolytes as needed. Prolonged exposure to outdoor sunlight and high-intensity physical labor (such as construction sites, food delivery, long-distance running, fitness, etc.) can result in excessive sweating, which not only takes away water but also electrolytes such as sodium and potassium. If you only drink plain water at this time, it is easy to experience fatigue, dizziness, palpitations, leg cramps and other problems. You can supplement electrolyte water appropriately to stabilize the balance in the body. Attention: Electrolyte water is a functional beverage that is only suitable for emergency drinking after heavy sweating and is not suitable for long-term consumption as daily drinking water.