Although water can't provide energy for human body, it participates in all metabolic activities of human body. If the human body is short of water, all metabolic activities will be affected, and it will also accelerate the aging and degradation of the human body. Therefore, the health of the elderly must first learn to drink water scientifically.

Old people consume about 3000 ml of water a day, and only need about 1500 ml to drink water.

With the aging of human body, the function of kidney to absorb water decreases, so the demand for water for the elderly will not be significantly reduced because of aging.

The human body needs to consume about 3000 ml of water every day, and some of the water can be obtained from food, such as drinking porridge, soybean milk, milk, fresh fruits and vegetables, etc. These foods all contain a lot of water, even rice, which also contains relatively rich water.

So you just need to drink a little more water every day, generally around 1500ml (generally not more than 2000ml, not less than 1000ml).

At the same time, the diet should be low in salt, oil and sugar, which can also reduce the body's demand for water.

Old people should not use drinks instead of drinking water.

The best drink is warm water, the temperature is generally between 40-60 degrees.

Try to avoid using high-sugar drinks, coffee, strong tea, beer and cold drinks instead of drinking water. Drinking soybean milk, milk, porridge or rice soup can replenish a lot of water to the human body, but it is not advisable to eat more as a substitute for water.

It is recommended to drink soybean milk or milk at around 500 every day.

Old people need "five points" of water a day.

First, after getting up

First of all, when you get up in the morning, your body is very short of water, so you need to replenish water in time to avoid affecting your metabolic function. You can drink not less than 200 ml of warm water after getting up or washing.

Secondly, after getting up from a nap, you need to drink water; Although the sleep time is not long, it helps to wake up the functions of various parts of the human body and is more beneficial to health.

Of course, if you need to drink water when you get up in the middle of the night, you can also drink water properly.

The elderly have poor renal function and should not drink plenty of water before going to bed, so when they get up at midnight and go to the toilet, they can also drink some warm water in moderation.

Second, 65438+ 00: 30 in the morning.

That is, between breakfast and lunch, the water added in the morning has been basically consumed at this time, so it is generally necessary to add some water at this time.

Third, at 4: 30 in the afternoon

Eating lunch can replenish some water to the human body. After getting up from a nap, I usually drink some water between 1-2 pm.

At about 4: 30, at this time, the metabolic function of the human body is relatively strong, and the demand for water is great. The human body is prone to water shortage, so it needs to replenish some water, and then it can last until dinner to replenish water to the human body.

Fourth, after taking a shower (around 7: 30)

In the process of bathing, whether it is a hot bath or a cold bath, the human body will evaporate a lot of water, so it is necessary to supplement a certain amount of water after bathing.

Fifth, before going to bed at night.

Sleep for a long time at night, and the human body still needs a lot of water during sleep, so it is prone to water shortage at night, which affects human health. So before going to bed (usually around 9 o'clock), you need to add a certain amount of water, but not too much.

It is suggested that the amount of drinking water should not exceed 200ml at this time. Of course, you can also drink hot milk instead of drinking water at this time.

In other words, if you don't get into the habit of drinking water at any time, you need to add some water reasonably at these five time points in addition to adding water when eating.

Don't drink water after the old man has done three things.

1. Don't worry about drinking water after exercise.

The human body consumes a lot of water during exercise, so it needs to replenish water after exercise. However, at this time, the metabolic function of the human body is relatively strong, while the adjustment and adaptability of the elderly are relatively poor. At this time, drinking should not be too urgent.

Suggestion: After the exercise, do proper stretching exercise to relax your body and mind, then take a short rest, and then start drinking water after restoring calm; Pay attention to sip slowly when drinking water, and don't drink too much at once.

Don't worry too much about drinking water after meals.

You can also drink water properly after meals, especially after eating something too salty. But it is not appropriate to rush. Drinking water immediately after a meal is easy to dilute gastric juice, thus affecting the digestion and absorption function of the human body.

Suggestion: The elderly should sit quietly for 30 minutes after meals, and then exercise properly. At this time, they can drink some warm water or eat some fresh fruit.

Don't drink water when you are thirsty.

Studies have shown that people will feel thirsty only when the water shortage reaches 3%, so they need to drink water urgently to alleviate the "drought".

But don't worry too much about drinking water at this time. The elderly have weak regulatory function, and drinking water too fast is easy to choke.

It is suggested that you should pay attention to sip and swallow slowly when drinking water at any time; It's best to get into the habit of hydrating at any time, and don't drink too much at once, especially during exercise.

Drinking more water before going to bed will affect sleep?

Old people drink more water and urinate more. While developing good drinking habits, they should also pay attention to urinating in time. Drinking water is not as much as possible, especially before going to bed. Drinking too much water can easily affect sleep.

Some elderly people may need to "get up at night" because they drink too much water before going to bed, which will affect their sleep to some extent. For people who don't want cardiovascular function, it is recommended to drink water properly before going to bed, but for people with poor renal function, if they are not thirsty before going to bed, they generally don't need to drink water or drink a little water. I woke up in the middle of the night feeling thirsty. I suggest getting up and drinking some water.

At the same time, don't eat too greasy and salty food for dinner, which can reduce the demand for water at night.