First, when is it good to drink water?
Under normal circumstances, when you get up in the morning, you should drink a cup of warm water or light salt water on an empty stomach. When it arrives at 10 after 9 o'clock, you can drink plenty of water appropriately. Drinking some water before eating at noon will take up the volume of your stomach and reduce your food intake. At two or three o'clock in the afternoon, remember to replenish water for yourself. In addition, before dinner, these are also the time to replenish water. Of course, water loss is faster in summer and can be supplemented appropriately. When to drink, of course, you must drink more water when you are thirsty.
Generally speaking, adults need about 2500 ml of water every day, of which about 1, 200 ml comes from drinking water and 1, 000 ml comes from food (such as vegetables, fruits, rice, steamed bread, meat, beans, milk, etc. ), the remaining 300 ml comes from the water produced by metabolism in the body. People's daily water consumption should be adjusted according to the temperature, physical condition and labor intensity. For example, in summer or when there is a lot of activity, the water demand can reach 2500-4000 ml. Don't wait until you are thirsty to remember to drink water, and make sure you have enough water every day.
1, it is best to drink warm water.
On the one hand, the intake of cold drinks will make the gastrointestinal mucosa suddenly catch cold, make the originally unblocked capillaries contract, and make the smooth muscles spasm, which may cause gastrointestinal discomfort or colic or even diarrhea. On the contrary, some people like drinking boiled water. Overheated diet will damage esophageal mucosa and stimulate mucosal hyperplasia, which has been the conclusion of medical circles. Therefore, the temperature of drinking water should not be too hot or too cold. The optimum temperature is 10-30℃.
Thirst is a sign of lack of water. People had better not feel thirsty all day. You should be able to drink water. One mouthful of water can't feed all the cells that are short of water. Drink 200 ml of water each time, and drink it slowly and continuously once. It is necessary to establish a drinking schedule and drink water regularly and quantitatively. Morning: 250ml；; 9 o'clock: 200 ml; 1 1 point: 200ml15min: 200ml before going to bed at night: 250 ml.
Drinking water in the morning and evening is necessary, because blood is sticky at night. It is not good to drink light salt water in the morning, because the blood pressure is the highest in the morning, and it is best to drink boiled water. Drinking water is not only necessary for human body, but also has therapeutic effect under certain circumstances.
2. Drink more and drink slowly
Many people habitually grunt when they are thirsty. As we all know, this drinking method is not healthy in the eyes of Chinese medicine. In the long run, it will destroy the normal physiological function of spleen to transport water and dampness.
There are three possible consequences of swigging water: first, drinking a lot of water at once will dilute the blood quickly and increase the burden on the heart. After the exercise, this situation became more serious. Secondly, when sweating heavily in hot days, overeating will increase the amount of perspiration reflexively, further increasing the loss of electrolytes such as sodium and potassium, so people tend to drink more and more thirsty. Third, drinking too fast and too hard will swallow a lot of air together, which is easy to cause hiccups or bloating.
When binge drinking, the spleen can't digest so much water for a while, and the rest of the water will be deposited, which is easy to form water dampness. If water-dampness develops further, it will develop in the direction of phlegm-dampness or turbidity. Ice water is not easily transported by the spleen.
A reasonable way to drink water is to put a mouthful of water in your mouth and slowly swallow it several times, which can fully moisten your mouth and throat and effectively relieve your thirst.
Drinking more water has many benefits.
Drinking water is not only necessary for human body, but also has therapeutic effect under certain circumstances.
Drink more water than usual when you have a cold. Drinking plenty of water not only promotes sweat excretion and urination, but also helps to regulate body temperature and increase body resistance. Drink more water when you are constipated. Traditional Chinese medicine believes that there are many reasons for constipation, one of which is "dry body fluids and dry intestines". Drinking plenty of water can quickly replenish body fluids, thus stimulating intestinal peristalsis and promoting defecation.
Drinking more water when you are upset can easily lead to loss of body fluid and insufficient body fluid. Therefore, increasing the frequency of drinking water can effectively relieve irritability. Drink some light salt water after vomiting and diarrhea. You can drink some light salt water appropriately to supplement your physical strength and relieve weakness.
Old people drink more water before going to bed. The elderly, especially those with poor blood circulation, can drink some water properly before going to bed to reduce the blood viscosity, thus reducing the risk of cerebral thrombosis. But it should be noted that don't drink too much water before going to bed. Old people have the habit of getting up at night. If you can't sleep well because of drinking water, it's not worth the candle. Intermittent small mouth hydration after exercise. Avoid strenuous hydration after exercise, such as drinking a bottle of drink in one breath, which will increase the burden on the heart.
Of course, drinking water should also pay attention to drinking water hygiene and prevent harmful consequences caused by fluorine, chlorine, mercury and arsenic that may exceed the standard in drinking water.
Second, drinking water matters needing attention
1, love to drink bottled water
Why do many people like drinking bottled water? Because it is convenient, convenient and easy to carry. So bottled water is favored by everyone. It is understood that polyester bottles used in bottled water often contain substances that may lead to chronic poisoning, especially when the bottles are in a high temperature environment or are not drunk in time after opening, harmful substances will penetrate into the water and endanger health. I suggest you bring a good quality kettle to fill water to ensure your health.
Don't drink water if you are not thirsty.
Many people like to find water to drink when they are thirsty. Bian Xiao wants to remind you here that this drinking method is very unfavorable to the metabolism of the body. Long-term water shortage will increase the viscosity of blood, lead to serious water shortage and induce cardiovascular and cerebrovascular diseases. So drink some water from time to time to help the body's metabolism.
3. Drink thousands of boiled water
Thousands of boiling water refers to repeatedly heated water. Drink it as soon as possible after boiling, and don't heat it repeatedly. It is best not to drink such water.
4, drinking water is not appropriate
Drinking too much water should not be too little. Drinking too much water will increase the burden on the kidneys. Too little water will not only increase the viscosity of blood, but also cause damage to bladder and kidney in the long run.
Drink water as soon as it is boiled.
Drinking boiled water is a good habit, but you can't drink it as soon as the water boils. It is suggested to turn off the fire after the water boils for three minutes, which is beneficial to the evaporation of residual substances in chlorinated water.
6, eat salty, don't replenish water immediately.
We usually drink some water immediately after eating too salty, but some people don't like drinking water after eating salty, which may easily lead to a series of diseases such as hypertension, decreased saliva secretion or edema of oral mucosa, so we should replenish water immediately after eating salty, but don't drink.
7. Drink water instead of water
Water is colorless and tasteless, which is not as good as all kinds of drinks, but it can't be replaced by drinking drinks. Cola and all kinds of fruit and vegetable drinks do contain water, but they can't replenish water, which will also reduce appetite and affect digestion.
8. Don't drink water in the morning
With the promotion of health care, some people have developed the habit of drinking water in the morning, but some people still forget the first glass of water in the morning. After a night of metabolism, the garbage in the body needs to be cleaned. Drinking a glass of water at this time not only helps to excrete, but also reduces the blood viscosity of the human body.
9. Don't drink water before going to bed.
Some people think that drinking water before going to bed can easily lead to eyelid edema, so don't drink water even if you are thirsty before going to bed. Actually, you can drink water before going to bed, but don't drink too much. Whether you are thirsty or not, you should drink a little. Drinking some water properly before going to bed can reduce blood viscosity, thus reducing the risk of cerebral thrombosis.
10, do not pay attention to cleaning the water dispenser.
It is really convenient to have a water dispenser. But some people ignore the importance of cleaning the drinking fountain. Drinking fountains seem to make people drink good quality water, but in fact, "secondary pollution" is very serious. It is understood that the cold and hot water containers in barreled drinking fountains will breed bacteria, such as Escherichia coli and Staphylococcus, if they are not cleaned for 3 months.