Reviewer: Jian Gao (Zhongshan Hospital Affiliated to Fudan University)
60% of the body weight is made up of water, which is required for every function of the body. Water flushes toxins out of organs, brings nutrients to cells, cushions joints, and helps digest ingested food.
Dehydration can occur in people who are not drinking enough water, and severe dehydration can cause dizziness, confusion, and even seizures.
1. Is the theory of 8 glasses of water a day correct?
We’ve all heard that drinking 8 glasses of water a day is best for our health, but the truth is that everyone needs different amounts of water depending on how active they are and where they live. climate type, etc.
Even if you’re not very active or live in a humid climate, your body loses water every day through breathing, sweating, urination, and bowel movements.
For men, the Institute of Medicine (IOM) recommends drinking a total of 13 glasses (about 3.12 liters) of fluids per day. For women, the IOM recommends drinking a total of 9 glasses (about 2.16 liters) of fluids per day.
Pregnant women should drink about 2.4 liters of water per day, and lactating women should drink about 2.88 liters of water per day.
People who spend time outside in hot weather or do things that make them sweat a lot will need to drink more fluids to stay hydrated. People with symptoms such as vomiting, diarrhea or fever also need to drink more fluids.
However, for patients with heart failure or a certain type of kidney disease, fluid intake may need to be restricted, so ask your doctor about fluid intake that is right for you.
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Second, appropriate fluid intake for children
Like adults, children’s water needs depend on many factors, such as age, weight, and gender. Other influencing factors include children’s health, physical activity and the climate in which they live.
In general, children and adolescents need to drink about 1.44-1.92 liters of water per day, and they should also consume plenty of fresh, water-rich fruits and vegetables.
A good goal is to drink 360-480 ml of water every 15-20 minutes during play or exercise.
Three, some liquids should not be drunk
The recommended water intake includes water from all sources, such as drinking water, other beverages, and food, but be careful that some fluids should not be consumed in excess.
For example, juices, sodas, and smoothies can be hydrating, but they can also be high in sugar and calories.
Coffee and tea also provide moisture, but they also contain caffeine, which may cause a person to lose more water during urination.
Most healthy people can safely drink about 480~960ml of coffee per day. If drinking so much coffee makes you feel anxious or nervous, please reduce the amount.
Alcoholic beverages also contain water, but like caffeine, it actually causes less water in the urine, which can lead to dehydration.
What watery foods are recommended?
Sports drinks are high in water, and they also contain carbohydrates and electrolytes that help your body absorb water and keep you energized. During high-intensity workouts, sports drinks can help replace the salts lost through sweating.
But beware: Many sports drinks also contain a lot of extra calories, sugar, and salt. Check the Nutrition Facts label, watch your intake, and limit your intake.
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Energy drinks are different from sports drinks, which contain stimulants like sugar and caffeine (often in high doses). Many doctors recommend that children and teens avoid energy drinks.
And don’t forget the food! Fruits and vegetables such as cucumbers, bulb lettuce, celery, and watermelon are more than 90 percent water. It also provides a variety of different vitamins and minerals, which is refreshing!
4. What happens if you drink too much water?
In the United States, it is rare for adults who are healthy and on a common American diet to drink too much water, but it can happen.
If you drink a lot of water but your kidneys are unable to get rid of the excess water, you may develop a condition that doctors call “hyponatremia,” which means that minerals in the blood are depleted Diluted or diluted.
As a result, blood sodium levels decrease, water levels in the body increase, and cells swell, which can cause serious and even life-threatening problems. Endurance athletes such as marathon runners are at risk for hyponatremia.
Certain health risks may also affect the amount of water you need to drink. Those with the following conditions should consult a doctor for guidance:
Have thyroid disease.
Presence of kidney, liver, or heart disease.
Take medications that can cause water retention, such as nonsteroidal anti-inflammatory drugs (NSAIDs), opioid pain relievers, and some antidepressants.
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5. How to determine whether to drink enough water?
Are you drinking enough water that you rarely feel thirsty? Is the urine colorless or light yellow? If you can answer “yes” to both of these questions, you’re probably drinking enough fluids.
*The content of this article is for the popularization of health knowledge. It cannot be used as a specific diagnosis and treatment recommendation, nor can it replace the face-to-face consultation of a licensed physician. It is for reference only.
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