2024-08-15
한어Русский языкEnglishFrançaisIndonesianSanskrit日本語DeutschPortuguêsΕλληνικάespañolItalianoSuomalainenLatina
Let’s do a little research first:
Not long ago,"What will happen if you drink 2.5 liters of water every day for a year?"It became a hot topic.
Some netizens said that their skin seemed to have improved; some said that they slept better...
But some people also said that they felt more "swollen" and had to go to the toilet more often...
Sometimes, when you feel thirsty, most of the day may have passed.
So, how much water should each person drink every day?
Is it true that the more water you drink, the better?
The Dietary Guidelines for Chinese Residents (2022) recommends:The recommended daily water intake for adult men is 1700 ml; and the recommended daily water intake for adult women is 1500 ml[1]。
According to the calculation that a glass of water is about 200 to 250 ml, thenDrink about 7 to 8 glasses of water a day.
However, the recommended amount of water mentioned above has two prerequisites[1]：
1. Mild climate;
2. Low physical activity levels.
In other words, the recommended amount of water for each person to drink is not fixed, but should be adjusted appropriately according to factors such as temperature and amount of exercise.
For example, on a hot day or after high-intensity exercise, people sweat more and need to increase their water intake appropriately to replenish the lost water.
If you are pregnant or breastfeeding, you also need to drink more water!
Friendly reminder: Various soups, porridge, milk, soy milk and other foods rich in water can also replenish water!
Many people have the habit of waiting until they are thirsty to drink water.
This is actually very bad.Because when you feel thirsty, your body is already very dehydrated.
In other words, when your brain is shouting at you to "drink water!", various organs and systems have already been "complaining" for a long time.
Long-term lack of water may have many impacts on health:
● Make people more "stupid":When there is a lack of water, people's work ability and cognitive ability will also be reduced.[2]。
● Make people more "ugly":The skin will become dry, lack elasticity and radiance due to lack of water[3]。
●Causes stones:Lack of water can lead to reduced gastric acid secretion, affecting the digestion and absorption of food, and increasing the risk ofKidney stonesRisks[4]。
● Life-threatening:Mild dehydration may onlyThirst, dizziness, headache, weaknessFeeling, but moderate dehydration willObvious dry mouth, less urine, sunken eyes, restlessnessIf you are severely dehydrated, you maySyncopeevenLife-threatening[5]。
Drinking too much water is not a good thing either.
Maybe many people have heard of it."Water poisoning"Generally speaking, water intoxication is rare in normal people.Kidney disease, liver disease, congestiveHeart failureFor patients with diseases such as diabetes, if they drink a large amount of water in a short period of time, which exceeds the kidney's ability to excrete water, it may lead to water retention, decreased plasma osmotic pressure, and "hyponatremia".
Mild symptoms may include headache, nausea,VomitIn severe cases, it may causeImpaired consciousness, cerebral edema, epilepsy, and even coma and death[6]。
So, how do you tell if you’re drinking enough water?
Yes, I believe everyone has experience——Look at the urine!
When you drink enough water, your urine will be clear and colorless or light yellow; if you drink too little water, your urine will be noticeably more yellow.
Please refer to the following figure for details[1]：
In addition, it is normal for healthy adults to go to the toilet 4 to 8 times a day. But if you only go to the toilet 1 to 2 times a day, you are really drinking less!
For most people, drinking more water is good for them. But the following three types of people must be careful when drinking water:[6]：
1. People with impaired heart function(such as patients with heart failure)
Such patients have impaired heart function and cannot effectively pump blood. If they drink a lot of water, it will increase the burden on the heart, aggravate the condition, and even cause acuteHeart failure。
2. People with renal insufficiency(such as patients with chronic renal failure and acute nephritic syndrome)
Drinking too much water will increase the burden on the kidneys, resulting in the inability to excrete water and toxins in the body, which will lead toEdema、hypertensionwaitcomplication。
3. Patients with severe gastric ulcer
Patients with gastric ulcers generally need to take medication for a long time. Sucralfate, aluminum hydroxide gel, etc. in the medication will protect the gastric mucosa. If you drink too much water, it may reduce the efficacy of the medication and be detrimental to the recovery of the condition.
It is recommended that these three types of people drink an appropriate amount of water under the guidance of a doctor and according to their own conditions, and must not blindly pursue "drinking more water".
And there isKidney stones, hyperuricemia andgoutPatients with urinary tract infection should drink more water under the doctor's advice., can reduce the risk of related diseases to a certain extent[7]。
In order to maintain good health, we need to pay attention to the following points and drink water scientifically:
1. Drink clean water!Ensure that the water source is clean and hygienic, and avoid drinking raw or unboiled water.
2. Don’t drink water only when you are thirsty!You can drink water approximately every 1 to 2 hours.
3. Drink in small sips, don’t drink too much too fast!You should drink slowly and in small sips, and avoid drinking quickly and in large gulps.
4. Boiled water is best!If you really feel that it has no taste, you can also drink light tea, lemonade, etc., but try to drink less sugary drinks and alcohol.
5. Don’t drink water that is too hot!It is generally recommended to control the water temperature between 10℃ and 40℃[1], so as not to burn the mouth or esophagus.
It is recommended that you use a water cup with a scale, which will help you to more accurately grasp the amount of water you drink every day and avoid excessive or insufficient drinking.
Hope everyone drinks healthier!
Review expert: Huang Yuanyuan
Registered dietitian, Nutrition Department, Yueqing Third People's Hospital, Zhejiang Province
References
*Produced by Tencent Medical Content Team
Collect and organize the latest news information and make it available for free for everyone to read
