The "China Water and Life Quality Cognition Survey Report" shows that 95.3% of people do not drink water, 65.9% of people drink water only when they are thirsty, and only less than 5% of people have the good habit of drinking water regularly and quantitatively. Even more worrying is that 13.9% of people do not know that drinking enough water is bad for their health. When the water loss is 1% of the body weight, people will feel thirsty, and physical functions will be affected; when the water loss accounts for 2%, the motor function will be affected, accompanied by decreased appetite and depression; when the loss reaches 4% -8%, there will be dry skin, hoarse voice, general weakness. If more than 10% is lost, it can be life-threatening…
Drinking less water leads to five diseases
"Dietary Guidelines for Chinese Residents (2016)" pointed out that adults should drink 1500-1700 ml of water per day, which means at least 6-8 glasses of water per day is more appropriate.
A person's drinking habits determine his health level. If you don't drink enough water, illness will come to you.
1. Constipation: 70% of stool is water. If the body is dehydrated, the water in the stool will be absorbed by the large intestine, resulting in dry stool and poor excretion. It is recommended that people with constipation drink 2 liters of water every day, divided into 8-10 times, and eat more vegetables rich in dietary fiber such as celery.
2. Lithiasis: Clinical observations and epidemiological surveys have found that many patients with kidney stones and urinary tract stones drink less water than the average person. This is because drinking less water will reduce the amount of urine, and the waste in the body cannot be excreted in time with the urine, which is easy to form stones.
3. Gout: Gout is caused by the increase or decrease of uric acid excretion in the human body, and the deposition of urate in joints, kidneys and other parts. Drinking less water will cause uric acid not to be smoothly excreted from the body, increasing the risk of disease. Experts suggest that gout patients can drink more mineral water rich in strontium and calcium.
4. Thrombosis: If patients with high blood pressure, high blood lipids and high blood sugar do not drink enough water, blood viscosity will increase, blood circulation will slow down, and it is easy to cause myocardial infarction and cerebral thrombosis. It is recommended that patients with "three highs" drink more water with high magnesium content.
5. Cancer: Drinking more water is beneficial to the digestive tract, blood, and urinary system. People who drink more water have a lower risk of bladder, prostate, testicular, ureteral and renal pelvis cancers.
Ten situations, you should replenish water
1. After getting up in the morning: People will be in a state of physiological dehydration after getting up in the morning. Drink a glass of water before eating breakfast. It only takes 20 seconds for the water to enter the blood, so that the blood is rapidly diluted and the dehydration at night is improved.
2. Before going to bed at night: When a person is asleep, water in the body will be continuously lost through urination, sweating, and breathing, resulting in increased blood viscosity and accumulation of metabolites. Drinking water in moderation before going to bed can alleviate this phenomenon and reduce the risk of cerebral thrombosis. Especially the elderly should not refuse to drink water before going to bed because they are afraid of getting up at night.
3. After taking a bath: Many people feel thirsty after taking a bath and drink a glass of water. As everyone knows, taking a hot bath will increase blood flow, and drinking too much is bad for your health, especially for the elderly. Experts suggest that you should drink a glass of warm water in small sips slowly at this time.
4. Half an hour after the air conditioner is turned on: the air in the air-conditioned room is dry, which can easily cause the loss of water in the human body, the mucous membranes of the nasal cavity and other places are too dry, and even cause bronchitis. Therefore, if you stay in an air-conditioned room for more than half an hour, it is necessary to replenish water in time, such as boiled water, mineral water, lemonade, etc.
5. When you have a fever: When a person has a high fever, they will dissipate heat in the form of sweating and consume a lot of water. At this time, you can drink a small amount of warm water or warm glucose water, millet porridge and mung bean soup are also good choices.
6. When the urine turns yellow: the urine is light yellow, indicating that you have enough water; if the urine is yellow, you should drink about 500 ml of water immediately; if the urine is khaki, it means that you have been severely dehydrated, and you need to replenish water in time and go to the hospital treat.
7. When flying: Short-haul passengers are best to start hydrating before taking off, and drink some water during the flight, if you feel not thirsty; long-haul passengers should ensure that water is replenished every hour; especially in winter, the temperature in the cabin is high, and the body "invisible loss". More water, more need for hydration.
8. When you are upset: When a person is distressed and upset, the adrenaline rushes. At this time, you might as well drink a glass of water, adrenaline will be excreted with the water, and your mood may be much easier.
9. Pregnancy: The blood flow in the expectant mother's body doubles and she needs a lot of water. If you drink too little water, it will lead to an increase in the concentration of metabolic waste and increase the risk of urinary tract infection, which is not good for the fetus.
10. During exercise: Exercise consumes a lot of water, especially children, who need more water than adults. In addition to drinking water before exercising, you should also replenish water every half hour during exercise.
Finally, experts remind you to "drink before you are thirsty" and develop the habit of drinking water actively.
Warm reminder
1. There will be some chlorides remaining in the tap water. Open the lid when the water is about to boil and continue to boil for two or three minutes, or let the boiled water cool before drinking, so that some of the "residual chlorine" can be volatilized.
2. After opening a bottle of water, drink it as soon as possible to prevent the breeding of bacteria.
3. It is better to drink with glass cups, do not use plastic cups to hold hot water or stainless steel cups to hold acid and alkaline beverages.