How to drink water to be healthy?

Whether it is buying zero-sugar drinks, or all kinds of "health" drinks and brewed drinks, even if it has more "effects", it is not more important
than maintaining adequate water intake to the body.

The "Dietary Guidelines for Chinese Residents (2022 Edition)" shows that the current consumption of sugary drinks in China is on the rise
.
The nutritional value and nutrient density of sugary drinks are low, and excessive intake will increase the risk of
dental caries, overweight and obesity, type 2 diabetes and other diseases.
The data mentioned in the guide show that insufficient drinking water is common
among our residents.

How to drink water to be healthy? The dietary guidelines have clear recommendations that recommend drinking white water or light tea, drinking less or no sugary drinks, and not replacing white water
with drinks.
People who think that white water has a weak taste can add fresh lemon slices, mint leaves, etc.
to the water to increase the color and taste of the water, and you can also make traditional drinks such as mung bean soup and sour plum soup, but be careful not to add sugar
.

Yang Yunshuang, director of the Department of Preventive Medicine of Beijing Longfu Hospital, introduced that drinking enough water can keep the body in a suitable state of hydration, maintain normal physiological functions, and the dehydration caused by drinking too little water will reduce cognitive ability and physical fitness, and increase the risk of
urinary system diseases.

The amount of water to drink is also particular
.
The human body should maintain adequate daily water intake, under mild climate conditions, adult men with low physical activity levels drink 1700 ml of water per day, and adult women drink 1500 ml
of water per day.
Yang Yunshuang especially reminds that the appearance of thirst means that the body has begun to lack water, you should take the initiative to drink water, try to avoid feeling thirsty and drink water
.
If you are in a special environment such as high temperature, it is more necessary to replenish water and even electrolytes
in time.

Some merchants have launched large-capacity kettles with scales and drinking time "tons of barrels", and many e-commerce companies have monthly sales of more than 10,000 pieces
.
The barrel body is marked every 2 hours, and users can drink water
on time and in accordance with the instructions according to the marked prompts.
Several citizens who use "tonne barrels" said that after using large-capacity water cups, the water intake has increased
to a certain extent.
Yang Yunshuang believes that drink about 200 ml of water
every 1 to 2 hours throughout the day.
When using a large-capacity kettle, you need to pay attention to avoid drinking too much
water at one time.
Especially in the case of fluid loss caused by exercise sweating, attention should still be paid to taking small sips and drinking slowly to avoid excessive burden
on the body's metabolism.
Drinking water temperature should also be noted, if the water temperature exceeds 65 degrees Celsius, it will cause chronic damage to the oral cavity and digestive tract, increase the risk of esophageal cancer, if possible, drink warm water close to human body temperature is the best
.

(Liu Suya)

China Food News (October 17, 2022, Version 07)

(Editor: Luo Chen)