1. According to the recommendations in the Dietary Guidelines for Chinese Residents, the recommended daily water intake for Chinese residents is 1,200 mL. Adults engaged in light physical activity living in mild climates need to drink 1,500-1,700 mL of water per day. Minors reduce it moderately according to their age.
2, when we lose more water when we are more active, we should increase our water intake appropriately. A short period of exercise, you can add an additional 400-600 milliliters of liquid that is sufficient to make up for the loss of water; but if you carry out more than 1 hour of intense exercise, you need to add more liquid. Depending on the circumstances.
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Drinking water precautions:
1, the best drink warm water
On the one hand, the intake of cold drinks will make the gastrointestinal mucosa suddenly cold and make the original Open capillary contraction, so that the smooth muscle spasm, can cause gastrointestinal discomfort or colic or even diarrhea. On the contrary, there are people who like to drink boiling hot water, too hot diet into the esophagus, will destroy the esophageal mucosa and stimulate mucosal hyperplasia, induced esophageal cancer, which has been the medical profession's conclusion. Therefore, the temperature of drinking water should not be too hot or too cold. The most suitable temperature is 10-30 degrees Celsius.
2, drink light not sweet
Summer sweat loss is not only water, but also minerals, vitamins, amino acids and so on. Therefore, when the heat of the day should drink some light salt water to replenish sodium, homemade green bean soup, lemonade, etc. not only cooling, but also supplement the vitamins and other nutrients.
Need to remind is that a variety of sweet drinks high sugar, high energy, nutrients are also relatively monotonous, and is not recommended to drink a lot of, more can not be used to replace the white water.
3, slow drink not fast drink
Drinking water, a lot of people used to "drink" some, but this method of drinking water is not good for health. Drinking a lot of water quickly will quickly dilute the blood, increase the burden on the heart, but also easy to swallow a lot of air together, easy to cause hiccups or bloating.
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