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Many people only think of drinking water as a way to quench thirst, but in reality, drinking water is also a science. Proper hydration is crucial for health.
Water is the source of life, and all bodily functions depend on it. For the human body, water not only serves as a carrier for transporting various nutrients but also directly participates in metabolism. Therefore, ensuring adequate water intake is essential for the normal functioning of physiological processes. However, many people’s understanding of drinking water is limited to quenching thirst. In fact, drinking water is also a science, and doing it correctly is vital for maintaining health.
**Water intake varies from person to person**
Dr. He Yongcheng, director of the Nephrology Department at Shenzhen Second People’s Hospital, explained that generally, the amount of water a person drinks daily should at least balance the body’s water loss. The human body excretes about 1,500 milliliters of urine per day, and combined with water lost through feces, respiration, and skin evaporation, the total water loss is approximately 2,500 milliliters. Meanwhile, the body can only replenish about 1,000 milliliters of water daily from food and metabolic processes. Therefore, a healthy person needs to drink at least 1,500 milliliters of water per day, roughly equivalent to eight glasses.
The amount of water each person needs can vary depending on activity levels, environment, and even weather. For healthy individuals, drinking too much water won’t significantly impact health, though it may increase urination frequency and cause inconvenience. However, certain groups need to be particularly mindful of their water intake. For example, patients with edema, heart failure, or kidney failure should avoid excessive water consumption, as it can strain the heart and kidneys, worsening their conditions. On the other hand, those suffering from heatstroke, cystitis, constipation, or dry skin may benefit from drinking more water, as it can help alleviate symptoms. Additionally, people with fever should increase their water intake because elevated body temperature leads to fluid loss, and drinking more water aids in cooling the body and speeding recovery. Pregnant women and those with high physical activity levels also require more water due to increased consumption.
**Warm water is the best beverage**
Experts say that from a health perspective, plain water is the best beverage. It contains no calories and is directly absorbed and utilized by the body without digestion. It is generally recommended to drink warm water below 30°C, as it is gentler on the digestive tract and less likely to cause blood vessel constriction. Sugary drinks slow down the absorption of water in the digestive tract, and long-term excessive consumption can negatively affect metabolism. Dr. He noted that while beverages like orange juice and cola taste good, they should be consumed in moderation—no more than one glass (about 200 milliliters) per day. Diabetics and obese individuals are advised to avoid such drinks altogether.
Bottled water, such as purified or mineral water, is popular for its convenience. However, Dr. He cautioned that its hygiene must be ensured, and a bottle should ideally be consumed within a month. Moreover, purified water should not be the primary drinking source, as water is one of the six essential nutrients for the body, containing beneficial minerals and trace elements. Purified water lacks many of these, and if dietary nutrition is already imbalanced, it may lead to deficiencies. Some worry about the hardness of tap water, but Dr. He clarified that water hardness has little impact on health, and tap water in China meets drinking standards. Boiled tap water is safe to drink.
While tea and coffee can be refreshing, Dr. He advised drinking weak tea and avoiding excessive coffee consumption, as caffeine can interfere with calcium absorption.Don't gulp water down.
Many people only think of drinking water when they feel thirsty and often swallow it in large gulps, which is also incorrect. Drinking too quickly or too hastily can inadvertently cause you to swallow a lot of air, leading to hiccups or bloating. Therefore, it’s best to hold the water in your mouth first and then drink it slowly. This is especially important for those with weak digestive systems—they should sip water gradually.
As for the timing of drinking water, experts advise against waiting until you're thirsty. Instead, drink moderate amounts of water between meals, ideally one glass every hour. You can also judge whether you need to drink more water by the color of your urine. Generally, urine should be light yellow. If it’s too pale, you may be drinking too much water, while darker urine indicates a need for more hydration. Another principle of proper hydration is to drink less before bedtime and more after waking up. Drinking too much water before sleep can cause puffy eyelids and frequent trips to the bathroom at night, disrupting sleep quality. After a night's sleep, the body loses about 450 milliliters of water, so it’s important to replenish it in the morning. Drinking a glass of water on an empty stomach after waking up aids blood circulation, helps clear the mind, and promotes sharper thinking throughout the day.
Source: http://zhidao. baidu. com/ question/ 11772709. html
Drinking Water is An Art
Water is the source of life, and all bodily functions depend on it. For the human body, water not only serves as a carrier for transporting various nutrients but also directly participates in metabolism. Therefore, ensuring adequate water intake is essential for the normal functioning of physiological processes. However, many people’s understanding of drinking water is limited to quenching thirst. In fact, drinking water is also a science, and doing it correctly is vital for maintaining health.
**Water intake varies from person to person**
Dr. He Yongcheng, director of the Nephrology Department at Shenzhen Second People’s Hospital, explained that generally, the amount of water a person drinks daily should at least balance the body’s water loss. The human body excretes about 1,500 milliliters of urine per day, and combined with water lost through feces, respiration, and skin evaporation, the total water loss is approximately 2,500 milliliters. Meanwhile, the body can only replenish about 1,000 milliliters of water daily from food and metabolic processes. Therefore, a healthy person needs to drink at least 1,500 milliliters of water per day, roughly equivalent to eight glasses.
The amount of water each person needs can vary depending on activity levels, environment, and even weather. For healthy individuals, drinking too much water won’t significantly impact health, though it may increase urination frequency and cause inconvenience. However, certain groups need to be particularly mindful of their water intake. For example, patients with edema, heart failure, or kidney failure should avoid excessive water consumption, as it can strain the heart and kidneys, worsening their conditions. On the other hand, those suffering from heatstroke, cystitis, constipation, or dry skin may benefit from drinking more water, as it can help alleviate symptoms. Additionally, people with fever should increase their water intake because elevated body temperature leads to fluid loss, and drinking more water aids in cooling the body and speeding recovery. Pregnant women and those with high physical activity levels also require more water due to increased consumption.
**Warm water is the best beverage**
Experts say that from a health perspective, plain water is the best beverage. It contains no calories and is directly absorbed and utilized by the body without digestion. It is generally recommended to drink warm water below 30°C, as it is gentler on the digestive tract and less likely to cause blood vessel constriction. Sugary drinks slow down the absorption of water in the digestive tract, and long-term excessive consumption can negatively affect metabolism. Dr. He noted that while beverages like orange juice and cola taste good, they should be consumed in moderation—no more than one glass (about 200 milliliters) per day. Diabetics and obese individuals are advised to avoid such drinks altogether.
Bottled water, such as purified or mineral water, is popular for its convenience. However, Dr. He cautioned that its hygiene must be ensured, and a bottle should ideally be consumed within a month. Moreover, purified water should not be the primary drinking source, as water is one of the six essential nutrients for the body, containing beneficial minerals and trace elements. Purified water lacks many of these, and if dietary nutrition is already imbalanced, it may lead to deficiencies. Some worry about the hardness of tap water, but Dr. He clarified that water hardness has little impact on health, and tap water in China meets drinking standards. Boiled tap water is safe to drink.
While tea and coffee can be refreshing, Dr. He advised drinking weak tea and avoiding excessive coffee consumption, as caffeine can interfere with calcium absorption.Don't gulp water down.
Many people only think of drinking water when they feel thirsty and often swallow it in large gulps, which is also incorrect. Drinking too quickly or too hastily can inadvertently cause you to swallow a lot of air, leading to hiccups or bloating. Therefore, it’s best to hold the water in your mouth first and then drink it slowly. This is especially important for those with weak digestive systems—they should sip water gradually.
As for the timing of drinking water, experts advise against waiting until you're thirsty. Instead, drink moderate amounts of water between meals, ideally one glass every hour. You can also judge whether you need to drink more water by the color of your urine. Generally, urine should be light yellow. If it’s too pale, you may be drinking too much water, while darker urine indicates a need for more hydration. Another principle of proper hydration is to drink less before bedtime and more after waking up. Drinking too much water before sleep can cause puffy eyelids and frequent trips to the bathroom at night, disrupting sleep quality. After a night's sleep, the body loses about 450 milliliters of water, so it’s important to replenish it in the morning. Drinking a glass of water on an empty stomach after waking up aids blood circulation, helps clear the mind, and promotes sharper thinking throughout the day.
Source: http://zhidao. baidu. com/ question/ 11772709. html