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Email: sales@wsk-sjz.com
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Address: No. 6, No.1 Road, Zanhuang County
Economic Development Zone Shijiazhuang,
Hebei 051230
health preservationThe core of "drinking more water" in China is "replenishing water as needed, timing and quantity, and following the body's rhythm", rather than blindly drinking more. The appropriate amount and optimal time of drinking water for a day should be adjusted based on factors such as age, activity level, and environment. The specific requirements are as follows:
1、 How much water is suitable to drink per day? (Segmented by crowd and scene)
Healthy adults (18-60 years old): It is recommended to drink 1500-1700 milliliters of water per day (approximately 7-8 cups, with 200-250 milliliters per cup) in a normal temperature environment without vigorous exercise. This dose can meet the basic needs of metabolism, kidney detoxification, and intestinal lubrication, avoiding problems such as constipation and blood viscosity caused by dehydration; If the daily exercise volume is high (such as running more than 5 kilometers) and sweating a lot (in hot weather or physical labor), an additional 500-1000 milliliters should be added, which can be paired with light salt water or electrolyte drinks (to avoid electrolyte loss caused by drinking plain water alone).
Adjustment for special groups:
Elderly people (over 60 years old): Metabolism slows down and kidney function declines. The amount of water consumed can be appropriately reduced, 1000-1500 milliliters per day, to avoid excessive water intake that increases the burden on the kidneys. At the same time, attention should be paid to drinking small amounts multiple times (to prevent excessive water intake at once from causing edema).
Children (1-17 years old): Calculated by age and weight, 700 milliliters per day for 1-3 years old, 900 milliliters per day for 4-6 years old, 1100 milliliters per day for 7-10 years old, and 1200-1500 milliliters per day for 11-17 years old. It is necessary to drink small amounts multiple times (such as 50-100 milliliters every 1-2 hours) to prevent children from losing water due to forgetting to drink water.
Pregnant/lactating women: 300-500 milliliters should be added during pregnancy, 1700-2000 milliliters per day; During lactation, an additional 500-800 milliliters are required, with a daily intake of 2000-2500 milliliters, to meet the metabolic and developmental needs of the fetus/infant.
Chronic disease patients: diabetes patients need to ensure 1500-2000 ml per day (to promote blood sugar metabolism), but they should avoid drinking a lot of water before going to bed; Patients with renal insufficiency should follow medical advice to control their water intake (to prevent edema and heart failure caused by inability to expel water); Hypertensive patients are recommended to take around 1500 milliliters per day to help regulate blood volume and reduce blood viscosity.
Environmental and activity impact: Drink 200-300 milliliters more in high temperature and dry environments (such as summer and air-conditioned rooms); People who sit for long periods of time in the office and have less activity can maintain the recommended amount; Long term exposure to high altitude and strong radiation environment requires an increase of 300-500 milliliters of drinking water.
2、 When is drinking water good for the body? (Adhering to physiological rhythm, achieving twice the result with half the effort)
Drinking on an empty stomach in the morning (7:00-8:00): Drinking 200-300 milliliters of warm water (water temperature 35-40 ℃) on an empty stomach after waking up can quickly replenish the water lost during nighttime sleep, awaken intestinal peristalsis (help with defecation, improve constipation), dilute blood viscosity, and prepare the body to start metabolism. Be careful to avoid drinking ice water or strong tea or coffee (which affects water absorption and may cause dehydration).
Drink half an hour before meals (around 11:30/17:30): Drinking 100-150 milliliters of warm water 30 minutes before meals can stimulate the secretion of digestive juices, prepare for eating, and increase satiety (avoid overeating due to hunger), especially suitable for people who are trying to lose weight. Avoid drinking a large amount of water within 10 minutes before meals (diluting gastric juice and affecting digestion).
Drink 1 hour after meals (around 13:00/19:00): Drink 150-200 milliliters of warm water 1 hour after meals to help promote food digestion and absorption, and avoid food accumulation in the intestines. It is not recommended to drink water immediately after meals (to dilute gastric juice and reduce digestive enzyme activity), and it is also not advisable to drink ice water or carbonated drinks (which can cause bloating).
Timely hydration after exercise (within 10 minutes after exercise): Drink 50-100 milliliters of warm water after exercise, rest for 5-10 minutes, and then replenish the remaining water in installments (the total amount should be adjusted according to the amount of sweat during exercise), avoiding drinking a large amount of water at once (which increases the burden on the heart and kidneys and may cause water poisoning). If the exercise time exceeds 1 hour, you can drink diluted salt water or sports drinks containing electrolytes (supplementing sodium and potassium to maintain electrolyte balance).
Drink frequently during work breaks (once every 1-2 hours): When sitting in the office for long periods of time or focusing on work, it is easy to forget to drink water. It is recommended to drink 50-100 milliliters of warm water every 1-2 hours to keep the body hydrated and avoid lack of attention and fatigue caused by dehydration. You can place a glass of water on the desktop to remind yourself to drink it regularly.
Drink 1 hour before bedtime (around 21:30-22:00): Drink 100-150 milliliters of warm water 1 hour before bedtime to replenish the necessary water for nighttime sleep and avoid blood thickening caused by dehydration at night. It is necessary to avoid drinking a large amount of water within half an hour before bedtime (which increases the burden on the kidneys, leads to frequent awakenings, and affects sleep quality). People with poor kidney function can appropriately reduce the amount of water they drink before bedtime.
Timely supplementation in special situations: When you have a cold or fever (drinking warm water to help cool down and promote metabolism), after drinking alcohol (drinking warm water or honey water to relieve dehydration and headaches), and in air-conditioned rooms (drinking 200 milliliters every 3-4 hours to avoid dry skin and respiratory tract), you need to increase your water intake according to your needs.
3、 Key precautions for drinking water (avoiding misconceptions, drinking the right amount for health)
Warm water: The water temperature is suitable at 35-40 ℃, close to human body temperature, easily absorbed, and avoid drinking ice water (constricting blood vessels) or excessively hot water (damaging oral and esophageal mucosa).
Small amount multiple times: The amount of water consumed each time should not exceed 300 milliliters. Drink slowly in small sips (to prolong the retention time of water in the intestine and improve absorption efficiency), and avoid large gulps (to increase the burden on the gastrointestinal tract and kidneys).
Avoid "excessive drinking": Healthy adults should not drink more than 5000 milliliters of water per day. Excessive drinking can lead to water poisoning (symptoms such as dizziness, nausea, vomiting, fatigue, etc.), especially when drinking large amounts of water in a short period of time (such as drinking more than 2000 milliliters per hour), the risk is higher.
Don't rely on drinks to replace water: milk tea, fruit juice, carbonated drinks, etc. have high sugar content, and long-term drinking will increase the risk of obesity and diabetes, and can not replace the water supplement effect of plain water; Strong tea and coffee have diuretic effects, and excessive consumption may lead to dehydration. It is necessary to control the amount consumed (no more than 2 cups per day) and supplement with warm water after drinking.
Observing body signals: a simple way to determine if there is a lack of water - a light yellow urine color is normal (indicating sufficient hydration); If the urine is dark yellow and the urine volume is low, it indicates the need for hydration; If the urine is colorless and transparent, it may be due to excessive drinking and should be reduced appropriately.
In short, the core of drinking water is to "supplement according to needs and follow the rhythm", adjust the amount and time of drinking water according to one's own situation, in order to truly play the role of hydration and health preservation, and avoid blindly following the trend of "drinking more" or "drinking less".
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Email: sales@wsk-sjz.com
Address: No. 6, No.1 Road, Zanhuang County Economic Development Zone Shijiazhuang, Hebei 051230
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