On an ordinary morning, Uncle Zhang, a retired teacher, began his day as usual. But the difference is that he suddenly fainted that day and was rushed to the hospital. After examination, doctors found that his dehydration and electrolyte imbalance were the main causes of fainting. This incident has attracted widespread attention, because middle-aged and elderly people like Uncle Zhang often ignore the simplest but extremely important thing in life: the right drinking water.
We all know that water is the source of life, but did you know that there are tricks to drinking water? The first glass of water in the morning can kick-start our metabolism, the noon hydration can help us maintain the vitality of the day, and the moderate amount of water in the evening can help the body repair and recovery at night. However, many people make mistakes in this seemingly simple matter, either drinking too little or drinking incorrectly.
Drinking water in the morning: the first step to activate the body
When you wake up in the morning, after a night's sleep, your body is in a state of dehydration. At this time, a glass of warm water not only replenishes the lost water, but also awakens the sleeping digestive system and lays the foundation for the metabolism of the new day.
Japanese medical research has found that drinking water on an empty stomach can effectively promote blood circulation and help remove toxins accumulated in the body. This simple act is especially important for people with high blood pressure and diabetes. Their bodies need more attention and regulation, and a glass of water in the morning is like the first ray of sunshine for the body, gentle and energetic.
Warm water is preferred over cold water because it is more in line with the internal environment and does not irritate the stomach and intestines. One study showed that drinking warm water can reduce gastrointestinal discomfort, especially for those with gastritis or indigestion problems.
In terms of quantity, about 200 to 250 ml is enough, not too much, so as not to burden the kidneys. This amount is enough to wake up every cell in the body and prepare them for the day.
Drink water at noon: a source of vitality during the day
In the middle of the day, when the sun is high, the body's vitality and concentration often begin to decline. At this time, a glass of water is like an energy syringe, which can quickly lift the spirit. In fact, every cell in the body needs water to function properly. Water not only helps to digest the nutrients in your lunch, but it also ensures the smooth functioning of your body's organs, thus avoiding the appearance of afternoon fatigue.
Scientific studies have shown that mild dehydration can lead to loss of concentration and memory. Therefore, it is important to stay hydrated at the right time in the middle of the day to maintain your productivity and concentration Xi in the afternoon. But drinking water also requires skill. Drinking too close to mealtime may dilute stomach acid and interfere with food digestion. It is advisable to hydrate half an hour before a meal or an hour after a meal to maintain the body's water balance without interfering with the digestive process.
In addition, it is equally important to choose the right amount of water and temperature. Drinking too much water may cause a burden on the body, while warm water is better for the body to absorb. Replenish about 200 to 300 ml of water at noon to meet your body's needs without overburdening yourself.
Drinking water in the evening: the golden rule of the night
Drinking a moderate amount of water at night not only helps the body repair and recovery at night, but also has an important impact on the quality of sleep. Drinking water before bed can help maintain water balance and prevent nighttime dehydration, which is especially critical for cell repair and toxin flushing.
One study showed that adults drinking too little water at night can lead to increased urine concentration, affecting sleep quality. Appropriate evening water intake should be controlled to 200-300 ml, preferably warm water, which is more easily absorbed by the body and does not irritate the gastrointestinal tract.
However, drinking too much water can also cause frequent waking up at night, affecting sleep. To avoid this problem, it is recommended to reduce water intake within an hour of bedtime and choose a low-sodium diet at night to reduce the body's retention of water.
In addition, people with heart or kidney disease should be more cautious about drinking water at night. In this case, it is advisable to follow your doctor's advice and adjust the timing and amount of water you drink.
Drinking tips for special situations: Moisturize the body wisely
Special health conditions require careful adjustments to drinking Xi. For example, people with high blood pressure need to control their water intake. Too much water can put a strain on the heart and kidneys, which can lead to increased blood pressure. It is recommended to adjust your daily water intake under the guidance of your doctor.
People with diabetes face different challenges. When blood sugar rises, the body excretes excess sugar by increasing urine output, which can lead to dehydration. Therefore, it is important to increase water intake appropriately, especially if blood glucose control is poor. But at the same time, it is necessary to avoid sugary drinks so as not to aggravate the condition.
During exercise or in hot environments, the body sweats to dissipate heat, and this is especially important when hydration. Drinking plenty of water before and after exercise can help regulate body temperature and replace lost fluids. In hot weather, it is recommended to drink a small glass of water every hour to maintain the body's water balance.
In addition, excessive water consumption before bed can easily affect the quality of sleep at night. Choose lukewarm water at night and control the amount to reduce the number of times you wake up in the middle of the night. This is especially important for older people with prostate problems or nocturia.
Finally, a study has shown that drinking water in moderation can help prevent urinary tract infections. Especially in women, increasing water intake can significantly reduce the risk of urinary tract infections. With these adjustments, people with different health conditions can manage their drinking Xi more intelligently, thereby promoting overall health.