In the summer season, people's metabolism is speeding up, and the supply of heart and brain blood is insufficient, which often makes people restless and lazy. In addition, summer temperatures are high, energy consumption is high, and nutrients are lost with sweat. People with physical weakness, especially children and the elderly, may become infected and may harm health if they do not pay much attention.
According to nutrition experts, the early summer air is relatively dry, and the daily water intake of the human body should reach 2000-2400 ml. Since the blood is very high in the morning and it is easy to form blood clots, you should drink a glass of water after getting up in the morning. It is also important to replenish and maintain moisture throughout the day. Keep enough water in the body to cleanse the intestine and prevent it from getting too hot. Drinks should not be used in place of water. Drinks such as soft drinks, fruit juices, and cola contain more saccharin and electrolytes. These substances can cause unpleasant irritation to the stomach and affect digestion and appetite.
How much to drink, how to drink? This is a science. If you want to be healthy, you must learn how to drink water!
How much does it drink? ——6 cups of water principle
Balance is the basis of good health. Under normal circumstances, the intake and discharge of water is about equal. The human body drains about 1500 ml of urine per day; followed by about 350 ml of lung exhalation; about 500 ml of perspiration and perspiration through the skin; 150 ml of feces, a total of about 2500 ml. Because water intake and discharge are equal, under normal circumstances (under normal temperature conditions, light-duty adults) need 2500mL of water a day, excluding 1000ml of water from food, the body produces 300ml of water for metabolism. People need at least 1200ml of water every day! If the capacity of the cup is 200ml, it is equal to about 6 cups.
Note: We say that the 6 cups of water mentioned here is just the minimum amount of water, and the human body water demand tends to increase with the increase in physical activity, temperature changes, sweating, etc., and the water requirement per person can be from 2L to 16L. Wait. Especially after entering the summer, the amount of perspiration increased significantly, and special attention should be paid to the increase in the amount of drinking water!
The number of cups does not change and the amount of drinking water increases: Some people say that I drink a few glasses of water at a time, and I do not know how to increase the amount of drinking water. We can choose the size of the drinking cup according to the season. In general, the amount of drinking water in winter is small, we choose 200ml cup; to the spring and autumn can be replaced by 300ml cups; summer water demand is the largest, you can change into a large glass 400ml. When we have been accustomed to drinking a few glasses of water a day, adjusting the cup capacity according to the season is a good way to increase the amount of drinking water! (Reminder: Even if you change into a big glass, each time drinking water is controlled at 200-300ml, do not avoid drinking in large mouth)
The prime time to drink water - a few times, sooner or later
Drinking time should be assigned at any time of the day, as small as several times, slowly drinking, 200ml each time. In particular, older friends are thirsty and unresponsive. They can't wait until their mouths are dry before they think of drinking water. Everyone may have their own drinking habits, but there are two recommendations we all long-standing: morning and evening glass of water (200ml)! In the case of fasting drinking water, the body can drink water for about one hour into the blood circulation system. Therefore, one glass of water in the morning: One can achieve the purpose of diluting the viscosity of blood, and the second is to help the secretion and promotion of the digestive juice. Appetite, the third is to promote gastrointestinal motility conducive to defecation. Drinking a glass of water for 1-2 hours before bedtime is beneficial to supplementing the hidden moisture loss in the night and the water produced by urine, preventing the increase of blood viscosity and reducing the suddenness of cardiovascular and cerebrovascular diseases. If you are not comfortable with drinking plain boiled water in the early morning, try adding some honey and a slight faint sweetness! Strong honey water and salt water do not promote drinking in the morning on an empty stomach! Friends with poor gastrointestinal function, it is recommended to drink warm water; friends who want to relieve constipation, you can try cool white! At other times, drink a glass of water every 2 or 3 hours!
In the end how to drink before the signal of healthy body water - do not wait until thirsty to drink water
Some people say that I have no sweat this day. Why should I drink water? Think about what we call out in the winter. What is that? water! The human body is invisible water loss all the time! Some people say I don't feel thirsty. Why should I drink water? When you feel thirsty, your body is already deprived of water! Although the proportion of water in the human body is relatively large, even a slight loss of water will cause personal discomfort! When the body loses water by 1-2%, the body's thirst mechanism begins to take effect. With thirst, we experience mild discomfort and decreased appetite. When dryness reaches 3-4%, we feel dry mouth, reduce urine output, and reduce work efficiency. Water loss up to 4-8% may have symptoms such as dry skin, fatigue, and irritability in addition to the above symptoms. When water loss exceeds 8%, there may be high fever and mental embarrassment. Loss of more than 10% may be life-threatening. Long-term lack of drinking water, chronic low-level dehydration can lead to a series of health problems such as cataracts, myocardial infarction, cerebral thrombosis, and chronic pain. Maintaining a stable body with sufficient moisture is very important for health!
Compare the following six signs of water shortage and listen to the body's need for water
1, dry stool, easy constipation;
2, urine color, taste pungent
3, feeling tired, irritated, difficulty concentrating
4, inside the fire, nasal drying
5, hair dry and easy to break
6, skin, lips, eyes dry
How to drink in the end is healthy
Fasting up to drink after getting up
Drinking water in the morning must be an empty stomach, that is, drinking water before breakfast. Nighttime skin will evaporate a lot of water, and drinking water can help fill the skin with water. And it's best to drink lemonade, which activates the liver and helps remove more toxins from the body. Otherwise, it will not be effective in promoting blood circulation and flushing the stomach.
What water to drink is healthier
Fresh boiled water is the best choice. The boiled water is the natural state of the water boiled after undergoing multi-layer purification. The calcium and magnesium elements in the boiled water are beneficial to health. Studies have shown that hard water containing calcium, magnesium and other elements have the effect of preventing cardiovascular disease.
The first glass of water in the morning is best not to drink juice, cola and other beverages. Most carbonated beverages such as soft drinks and cola contain citric acid, which accelerates the excretion of calcium in the metabolism and reduces the content of calcium in the blood. Long-term drinking leads to calcium deficiency.
How much water is suitable for drinking
A healthy person should drink at least 7 to 8 glasses of water a day (about 2.5 liters). If there is a lot of exercise or the weather is hot, the amount of drinking water will increase accordingly. When you wake up early in the morning, it's a crucial moment for your body to replenish your body with water. It's best to drink 300ml of water at this time.
How many degrees Celsius water temperature
Some people like to drink ice water from the refrigerator after getting up in the morning and feel that this is the most refreshing thing. In fact, drinking this kind of water in the morning is not appropriate because the gastrointestinal tract has been empty. Excessively cold or too hot water will irritate the stomach and cause gastrointestinal discomfort. Drink water in the morning and drink the same amount of boiling water as room temperature. Drink cold warm water when the weather is cold to minimize gastrointestinal irritation.
It has been found that boiled water, which has been boiled and then cooled to 20°C to 25°C, has specific biological activity. It is relatively easy to pass through the cell membrane, and it can promote metabolism and enhance the body's immune function. Those who are accustomed to drinking warm and cold boiled water have a higher activity of deoxygenase in the body and a good metabolic state. The accumulation of lactic acid in muscle tissue is reduced, and it is not easy to feel fatigue. Be sure to cover the water when you dry it the night before, because the water will lose its activity if exposed to the air for too long.
How to drink water
It is best to drink water in a small mouth, because drinking too much water is very unfavorable to the body and may cause blood pressure and brain edema, leading to headaches, nausea and vomiting.
The relationship between health care and health in summer is extremely close. Therefore, from the beginning of summer, we should arrange the rest time reasonably, supplement nutrients in time, and adopt proper health care and health care methods so that we can better spend the summer. The above drinking water health advice can be remembered.
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