4hw.com.cn: life is inseparable from sports, and even more inseparable from water. Drinking more water can prevent a variety of diseases, and the hot temperature in summer leads to frequent sweating. The human body needs more water. Drinking water is an important means to prevent heatstroke. But in summer, you can't drink too much water, or you will have a lot of disadvantages. How much water should I drink in a day in summer? What are the hazards of drinking too much water? Let's take a look at it with Xiaobian~
How much water do you drink in a day in summer
Healthy adults live in a comfortable temperature. According to the American Academy of medicine, about 3 liters per day are for men and 2.2 liters per day for women. Also in the United States, the official water demand in 2011 was 3.7 liters for men and 2.8 liters for women. The average weight of our country is lower than that of American, and the figure should be slightly smaller. But in summer, I sweat a lot, and it's bigger than that.
Specifically, the average daily water consumption of normal people in China is 2000-2500 ml, and the raw water can be 300 ml by oxidation of substances in the body. Therefore, 2200 ml of water should be added daily, including the water content in the diet. In summer, the daily water supplement is about 3000 ml, which can meet the needs of human body.
Principle of water replenishment in summer
1. The principle of drinking water should be average in the daytime and at night. Don't drink too much water in a single hour.
2. Don't wait until you are thirsty. Because when you feel thirsty, you lose 2% of your weight.
3. Water should be replenished before, during and after sports. 250-500ml 2 hours before exercise; 150-250ml immediately before exercise; 120-240ml every 15-20min during exercise; 1 liter for every 1kg of weight loss after exercise according to the weight loss during exercise.
Don't make up water frequently in summer
Compared with other seasons, the water demand in summer is indeed higher, but it can not be replenished randomly. When the body is in a stable state, add 1000-2000 ml of water every day to keep the urine clear and full. But if we drink a lot of water consciously or unconsciously, there will be problems.
First of all, it shows that your body may be in a state of dehydration, in a high temperature environment, a large amount of perspiration or a large amount of salt may be millions of this situation, so it is necessary to supplement water;
Secondly, if there is hyperglycemia, hypophysis or kidney dysfunction, or in infectious diseases such as ChanChang, fever, or urinary system inflammation, or even a hyperuricemia patient, it can also take the initiative to drink a lot of water.
It's unnecessary for a healthy person to drink more than 2000 ml / day without feeling thirsty. It's just to test his kidney function again and again.
What are the signs of drinking too much water
When you drink too much water, brain cells respond first. When brain cells show edema, the pressure in the brain will increase, resulting in dizziness, brain swelling, headache, vomiting, fatigue, blurred vision, lethargy, slow breathing, slowing down the heart rate, and even coma, convulsion and even life-threatening when the situation is serious.
In addition, when water poisoning occurs, there is too much water in the blood, and the concentration of sodium chloride in the blood drops, which will cause muscle pain and spasm.
Recommend a reasonable way to drink water
100-150 ml each time, with an interval of 20-30 minutes.
1. Way of drinking water for office workers
As soon as you arrive at the unit, you should drink a glass of water first, then put a glass of water at your fingertips, put a piece of lemon in the water, it will taste better and attract you to drink more. Take a rest every half hour or so and drink about 100ml of water. Forming this habit can not only replenish enough water for the body, but also make the work more efficient and prevent the body injury caused by sitting for a long time.
2. Water drinking mode for outdoor workers
Carry a water cup or kettle with you, containing about 400-500ml of mineral water or boiled water, and drink it when you feel thirsty. It is recommended to drink at least 2000 ml of water every day due to the loss of water in outdoor work.
3. The way of drinking water for the elderly at home
Make a water schedule and then drink as planned. You might as well use an alarm clock, at least once an hour, and drink a few mouthfuls at a time. Take a water glass with you when you go out, and drink wherever you go. In addition, the elderly digestive function is poor, it is recommended to reduce the amount of water to drink each time and increase the number of times to drink.
What's the harm of drinking too much water
1. Or cause water poisoning
Water poisoning is a kind of toxic symptom of dehydration and hyponatremia caused by excessive intake of water. Although the chance of death from water poisoning is very low, it is still possible. Under normal circumstances, the body's water metabolism is mainly regulated by the kidney. If people drink too much water quickly without water shortage, which is beyond the kidney's ability to discharge, the electrolyte mainly composed of sodium in the body will be diluted, and the water will penetrate into the cell through the cell membrane, leading to cell edema and then 'water poisoning'.
In particular, when the human body does not take in water for a long time or a large number of sweat loss of salt, suddenly add a large amount of water without timely supplement of salt, the salt in the blood will sharply reduce, more likely to cause 'water poisoning'. Especially in summer or after strenuous exercise, when you are sweating, your body loses a lot of electrolytes such as sodium salt. If you drink a lot of fresh water but don't make up the salt, you will easily suffer from dizziness, vomiting, fatigue, limb muscle pain and other mild water poisoning symptoms.
2. Or cause physical dysfunction
Common people think that cold is caused by virus infection or secondary bacterial infection, so drinking more water can indirectly discharge toxins from the body. However, according to Australian researchers, after analyzing the data of water absorption of patients with respiratory tract infection for half a century, it is found that many cases, after drinking a lot of pure water, not only did not speed up the recovery of the disease, but also caused the disorder of other functions of the body. So drinking too much water has a great impact on your health.
3. Or affect normal life and health
Drinking too much water is also extremely harmful to your life and work, especially in winter. If you drink too much water and your metabolism is slow, you can't drain the water through sweating, you will run to the toilet constantly, which has a great impact on your work and life.
Secondly, if people with kidney disease drink too much water, it will cause renal burden, and may also lead to the occurrence of urethritis. It is recommended to learn to drink water appropriately in life.
4. Or harm stomach health
It is better not to drink a lot of water within half an hour after meals, so as to avoid diluting gastric juice, diluting gastric acid and damaging digestive function. Drink some water after dinner, drink some soup in the meal, so that the digestive fluid and food can be mixed, which has a good effect on digestion and absorption. However, it is worth noting that some people drink a lot of water after meals, which is not scientific.
Because after people eat, food occupies most of the gastrointestinal space. If you drink a lot of water at this time, your stomach will be full and you will feel pain. In addition, if people eat more, drink too much water, heavy food in the stomach, will make the stomach droop or expand. Although water is the source of our life, we should also pay attention to the time and quantity of drinking water.