60% ~ 70% of the human body is water. If a person doesn't drink enough water, it will damage all aspects of my physiology. This kind of injury is often difficult for me to detect at the moment. By the time I found out, serious damage had been formed and the disease had occurred. In fact, people often get dehydrated, but they just don't notice it.
So, how much water is appropriate to drink a day? According to the drinking water standard issued by international sports medicine experts, it is per 1 pound 1/2 ounces. 1 lbs is equal to 0.45 kg, and 1 oz is equal to 28.35 g. According to this calculation, a person weighing 65 kg should drink 2000 g of water every day, and those who weigh more should be given more discretion, while those who are underweight should be given less discretion. In this way, in addition to the water content of three meals a day (everyone's eating habits are different, and the water content is more or less), drinking 6 ~ 8 glasses of water from ordinary glasses is almost the same. This water should be evenly distributed during the day and night. 1 time, don't drink too much and use too much force. Drink 1 cup before going to bed, 1 hour before lunch, 2 pm and 5 pm after getting up. These five glasses of water are timed. Especially if you drink 1 glass of water in the morning, you can exercise after drinking, dilute your blood and clean your stomach. The rest are indefinite and unlimited.
Some people may have doubts: if you drink so much water, you will continue to pee. Yes, it's only temporary. Soon, the bladder will adjust itself. At that time, you will increase the amount of urination every time and reduce the number of urination, and your body will get better. Finally, one thing needs to be explained. People with kidney diseases and abnormal renal function should not increase the amount of drinking water at will. Whether to increase the amount of drinking water should be in accordance with the doctor's advice.
The best time to drink water.
★ After getting up in the morning
You may get a little dehydrated in the morning, because you haven't replenished water for a while. It's best to drink a glass of water first to get your body working again. Secondly, regularly replenish the lost water for the body.
★ After exercise
Although we are not athletes, the amount of exercise is not that great; But no matter what exercise you do, even after cleaning the room, you should drink water.
★ Air conditioning environment
When working in an air-conditioned environment, it is particularly necessary to replenish water.
★ Go on a diet to lose weight
Drinking water is especially necessary when dieting to lose weight. "Drinking water makes people fat" is a wrong concept.
★ Fever and cold
When you have a fever or a cold, you must drink water to replenish the water lost due to the rising body temperature.
Boiled water is the best drink.
Based on the daily water consumption of normal adults, the physiological requirement is about three liters, and the water intake through rice, vegetables, soup and fruits is about one liter every day. Therefore, it is necessary to supplement 2,000 ml of boiled water. Some people like drinking tea, milk, coffee, juice, wine and other drinks in their daily lives. Even so, the amount of boiled water should not be less than 1000 ml.
According to reports, due to individual differences, fat people need more water, have a large body surface area and excrete more water, so they will increase 10% compared with normal people, while thin people will decrease 10%.
In addition, it is necessary to increase 500 ml to 2000 ml according to the daily exercise, especially after strenuous exercise, and slowly add a lot of water or diluted salt water or drinks. Drink one-third to one-half more water in summer than in winter; Keep balance in spring and autumn.
People with diseases should drink less water according to the doctor's advice, such as nephritis edema and ascites due to cirrhosis. Boiler workers, steel workers, smelters and miners drink one-third more water than normal people, and the daily drinking amount is about 4000 ml or more.