Tons of ton ton ... Do you have to drink 8 glasses of water every day?

In the heat

Many areas in Guangdong exceeded 35 ℃

Take a look at the hot chicken legs the previous day!

▽

Under high temperature

Many people face the health problems brought by high temperature

The amount of sweating of the human body increases sharply

Water salt balance is broken

Central disorders

This may lead to the occurrence of heat stroke

So

How to reduce the risk of heat stroke?

One of the simplest ways is:

Drink more water!

How to replenish high temperature in summer?

Bleak

Is it really 2000-2500ml of water every day?

We can often see "Drinking 2000-2500ml of water a day is good for the human body", which may originate from a suggestion from the European and American Nutrition Association in 1945. This proposal believes that it is recommended that ordinary people recommend drinking water per calories per calorie (1ml 1ml ) Water [2], and the energy consumption of normal adults a day is about 2000-2500 calories, so adults need to drink 2000-2500ml of water (about 8 cups of water). However, it should be noted that the amount of water replenishment of this proposal is not only the water that is directly drinking, but also water in drinks and food. In daily life, everyone drinks soup, drinks, and fruits.

Secondly, everyone's demand for water is related to many factors. Factors such as age, metabolism, diet, climate, and temperature will cause daily demand to change the amount of drinking water. Therefore, 2000-2500ml of water a day is not a rule that must be observed, it is just a reference value with a certain universal character.

Drink a lot of water in a short time after exercise

Be wary of water poisoning

Since there is no hard requirement for 8 cups of water per day, and so hot recently, can I drink water without restrictions on "ton -ton" every day? The answer is not possible. If you look for the report, you will find that there are not a few cases of drinking too much water to enter the hospital.

If the weather is hot or exercise, it causes a lot of sweating. If it is only hydrating and does not supplement the electrolyte, it will cause the blood osmosis pressure to decrease, thereby causing the risk of water poisoning. Water poisoning refers to the water intake of water exceeding the body's discharge, so that the water is left in the body, causing the pathological phenomenon of decreased blood osmotic pressure and increased circulating blood.

Light manifestation is the symptoms of digestive tract. The abdomen is full, nausea and vomiting, abdominal pain, drinking polyuria, and hiccups. As the sodium concentration continues to decrease, the severe occurrence of cerebral edema appears, manifested as headache, dizziness, drowsiness, restlessness, convulsions, convulsions, convulsions, convulsions , Dizziness, mental disorders, coma, etc. [4].

Therefore, in the case of a large amount of sweating, it is not possible to add pure water to the supplement. It should be supplemented with light saline or sports drinks to prevent the occurrence of diluted hyponatremia.

How to replenish water scientifically at high temperature weather

1

Observe whether you are short of water

The first is to pay attention to the "thirst" signal. The nerve center of the human body will send a thirsty signal when the body is short of water. At this time, you need to drink water in time.

The second is to observe the color of urine. Human urine color can reflect whether water is short of water.

Normal urine shows pale yellow. The more hydrating, the closer the urine will be colorless and transparent; on the contrary, if the urine is dark yellow or even brown, the more serious the degree of water dehydration, the more water should be supplemented.

Third, the number of urination and urination volume. When the number of urine urination and urine amount is decreased than usual, it is prompted that the water intake is too small, and the body may have a shortage of water.

2

How to correctly replenish water after lack of water

First, a large amount of hydration after sweating should follow the principle of a small amount of multiple times. Drink 150-200ml of water every 10-15 minutes. Do not drink a lot of water in a short time.

Because a large amount of water suddenly enters the body, on the one hand, the blood can be diluted and the amount of blood is increased, which will increase the burden on the heart. In addition, a large amount of water enters the stomach and cannot be absorbed by the body in time. A maximum of 800ml) will cause water to stay in the stomach. If you drink a lot of water, continue to exercise. The water shakes in the stomach to make people uncomfortable and cause vomiting.

On the other hand, there is a certain percentage of water and salt in the human body. The salt is lost due to sweating. If you drink a lot of water, the concentration of the body fluid will decrease significantly. In order to maintain the original body fluid concentration, the body must exclude excess water, so the sweat flows more. The more sweating, the more salt and moisture in the body will be lost. The more thirsty, the more you drink, the more you drink the more thirsty "the phenomenon of vicious cycle [5].

The second is that there is no large amount of sweating. According to the suggestion of the "2022 Chinese Resident Dietary Guidelines", under mild climatic conditions, adult men in low physical activity levels drink 1700ml of water per day, and adult women drink 1500ml of water per day. If you have exercise habits, you should increase drinking water according to the amount of exercise on this basis [6].

Third, hydration preferentially chooses boiled water, tea and mineral water, etc., do not drink or drink less sugary drinks, and do not use drinks instead of daily drinking water.

In short, hydration in high temperature in summer should be replenished reasonably according to the actual situation of each person.

Friends

Hot weather

Remember to drink plenty of water ~

Source: Guangdong Disease Control

- END -