Officially released “Dietary Guidelines for Chinese Residents (2022)“ putting forward the balanced diet guidelines, of which the sixth guideline is "regular meals, adequate water", which shows that adequate water is very important and necessary.Water is an important part of the human body, accounting for about 50%-60% of the body weight of a healthy adult, water in the body not only constitutes body composition, but also has important physiological functions:

1.Water forms the medium in the cell, and all biochemical reactions in the human body depend on the presence of water.

2.Transporting nutrients to tissues and excreting metabolic waste through urine.

3.Water is a major component of the thermoregulatory system.

4.Lubricate the tissue joints.

The dangers of insufficient drinking water

In generally,water in the body maintains a state of dynamic balance, that is the intake of water and the discharge of water is roughly equal, about 2500ml. When the body intake of water is too little ,or watter loss is too much, the body is in a state of water shortage,there is sufficient evidence to show that insufficient drinking water will reduce the body’s cognitive ability, when the body loses 2% or more of the its body weight. Visual tracking ,short-term momory and attention are reduced, children are more prone to dehydration than adults,and dehydrated children tend to have reduced auditory breadth,verbal flexibility, and image recognition. At the same time , insufficient drinking water can increase the risk of kidney and unrinary system infection,increase the amount of drinking water and urinary output,and reduce the risk of kidney and urinary system stones,constipation and obesity.

How to determine whether the body is dehydrated

When too little water is ingested or too much water is lost, it can cause dehydration. Simple and easy to determine the hydration status of the body based on thirst, frequency of urination, urine volume and color.

Thirst: When the osmotic pressure receptor in the hypothalamus senses the rise of the internal environment osmotic pressure, it will transmit the information to the cerebral cortex, and then produce the subjective feeling of thirst. The appearance of thirst symptom is already a signal of obvious dehydration in the body, so it is necessary to avoid thirst phenomenon and take the initiative to drink water.

Frequency and volume of urination: healthy adults urinate 4-8 times per day, 500-4000ml per day, and about 300ml per urination. The frequency and volume of urination are closely related to water intake. When the frequency and volume of urination are reduced, it indicates that water intake is too little and the body may lack of water.

Urine color: The normal urine color of healthy adults is slightly yellow and transparent. When drinking too little water, the secretion of antidiuretic hormone and aldosterone in the body increases, changes the water permeability of the distal renal tubules and collecting tubules, increases the reabsorption of water, and then reduces the discharge of water. This process makes the urine concentrated and the urine color deepened. Therefore, urine colorimeter can be used to judge the hydration status of the body.

Source and discharge of human water

Under normal circumstances, the daily intake and discharge of water are roughly the same, so the water in the body is in a dynamic balance. Water intake and discharge are maintained at about 2500 ml per day.

There are three sources of water in the body: drinking water accounts for about 50%, the water contained in food is about 40%, and the endogenous water produced by metabolism in the body accounts for about 10%, and the endogenous water mainly comes from the water produced during the metabolism of proteins, fats and carbohydrates. The average adult drinking water per day is about 1200ml, the water content in food is about 1000ml, and the internal water is about 300ml. The amount of water excreted by the human body is affected by climate, environment, air temperature and relative humidity, mainly excreted from the kidney in the form of urine, accounting for about 60%, followed by skin, lungs and feces excreted, accounting for 20%, 14% and 6% respectively.

Recommended water intake

The amount of water required by the human body is affected by age, physical activity, and ambient temperature. It is recommended that adults with low physical activity levels drink at least 1200ml of water daily in mild climates. The appropriate intake of water per day for adult men is 1700ml and 1500ml for adult women. Different ages, different genders and different environments, such as high temperature, high humidity, cold, high altitude and other special environments, the body's demand for water will be different, should be adjusted according to the situation.

When and how you drink water

Should take the initiative to drink water, a small number of times, water can be at any time of the day, 1 cup each time, each cup of about 200ml, it is recommended that adults drink water or tea, children do not drink sugary drinks.

You can drink a cup of water in the morning and evening, and drink a cup of water every 1-2 hours. After getting up in the morning, drinking a cup of warm water on an empty stomach can reduce blood viscosity and increase circulating blood volume. Drinking a glass of water before going to bed is conducive to preventing increased blood viscosity at night. Drinking a lot of water at one time will increase the burden of gastrointestinal tract. Do not drink a lot of water before meals, it will dilute gastric juice and affect the digestion and absorption of food.

The temperature of drinking water should not be too high, it is recommended that the appropriate temperature of drinking water is 10℃-40℃. Water temperatures above 65℃ will cause chronic damage to the body's mouth and digestive tract, increasing the risk of esophageal cancer.

A right cup can remind you to drink more water, and the best choice is the water cup made of stainless steel.choose a stainless steel water cup equal to choose healthy. If you are busy at work and don’t have time to refill water frequently,you can choose a large capacity stainless steel vacuum water tumbler-40oz double wall stainless steel travel mug with PP straw, it can meet your need of half a day, if you can drink two cups a day, that is a full day’s hydrate.

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