The weather is getting hotter and hotter, and "drinking more water" has become a health secret for many people.
Some time ago, the topic of drinking water also appeared on the hot search and caused widespread discussion. Some people believe that many people drink too little water, which can have adverse health effects; Others worry that drinking too much water can also lead to health problems.
So, what is the truth? What kind of effect does drinking water have on our bodies? What are the different effects of drinking water on our health?
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The importance of water for the body
Water, the simple molecule that makes up about 60% of our human body, has a complex mission to sustain life. Not only is it a substance that can be found everywhere in our lives, but it is also an indispensable element that maintains the proper functioning of our body and is essential for our physical health.
First, water has a unique ability to regulate body temperature. Whether it's helping us stay cool through sweat heat dissipation on a hot summer day or maintaining body temperature on a cold winter day, water is an indispensable thermostat in our body.
Secondly, water is a catalyst for metabolism. All hydrolysis reactions, whether they are the breakdown of proteins, carbohydrates or fats, are inseparable from the participation of water, which helps convert these substances into energy and raw materials that the body can use.
What's more, water maintains homeostatic balance in our body. It is not only responsible for transporting nutrients to every cell, but also transporting the waste products of the cells out of the body, ensuring smooth blood circulation and supporting the normal function of every organ and tissue in the body.
Water also shows its importance when it comes to lubrication and buffering. It is able to combine with viscous molecules to form lubricating fluids for the joints, digestive tract, respiratory and reproductive systems, while protecting sensitive parts of the brain, spinal cord and fetus by maintaining the shape of cells as a buffer when we walk or exercise.
Electrolyte balance is also inseparable from water. Sodium, potassium, calcium, and other minerals that are essential for the heart, muscles, and nervous system need adequate water to maintain their homeostasis. Dehydration can upset this balance and affect the normal functioning of the body.
In addition, water is essential for skin health. It helps to maintain the elasticity and moisture of the skin, reducing the appearance of wrinkles and leaving the skin looking younger and healthier.
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The potential risk of not drinking water
While drinking water may seem like a trivial part of everyday life, not drinking water can be a potential risk to our health that cannot be ignored.
1. The impact on kidney health is particularly significant. The kidneys are our body's "filters" and are responsible for removing waste and excess water from the blood. When water intake is insufficient, urine becomes more concentrated, which increases the risk of urinary tract stone formation. Maintaining adequate water intake can reduce the risk of initial onset and recurrence of urinary tract stones.
2. Water intake is also essential for the digestive system. Water not only aids in the digestion of food, but is also a key ingredient in the formation of healthy stools. When the body lacks enough water, the large intestine absorbs water from the stool to replenish the body's water needs, which can lead to constipation. Constipation is not only uncomfortable, but it can also cause gastrointestinal upset, hemorrhoids, and other digestive problems.
3. Moderate water intake is also extremely important for brain function. Studies have shown that mild dehydration (loss of more than 1% of body weight of water) can affect concentration, memory, and other cognitive functions. This is because water directly affects the functioning of the nervous system, including the synthesis and release of neurotransmitters in the brain.
4. The skin is a reservoir of water, and water helps the skin to function better. Dehydration can make the skin dry and rough, disrupting the skin barrier.
Overall, the habit of not drinking water can lead to a range of health problems, from kidney disease to indigestion to cognitive decline.
Therefore, understanding and being aware of the importance of proper drinking water is essential for maintaining overall health. By making simple changes to our daily water habits, we can significantly reduce these health risks and enjoy a healthier, more active lifestyle.
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How to drink water properly
Finding the right balance of water intake?
After discussing the importance of drinking water and the risks posed by inadequacy, we also need to understand the right way to drink water. So, how much is the appropriate amount of water for a normal person to drink every day?
The Dietary Guidelines for Chinese Residents (2022) recommends that adult men drink 1,700 ml of water per day and adult women drink 1,500 ml of water per day in multiple doses under mild climates. However, the specific need for water intake will vary depending on the individual's activity level, living environment, and health status. Therefore, we need to learn to adjust the amount of water we drink according to our actual situation.
First, we need to recognize that everyone's drinking needs are different. Water intake is affected by a variety of factors, such as age, gender, weight, activity level, and environmental conditions. For example, people who weigh more or live in tropical climates may need more water than standard to replace water lost through sweat; Athletes' water requirements during training increase dramatically to aid muscle recovery and prevent dehydration; Pregnant women also need more water because of the amniotic fluid and the fetus.
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Second, being able to recognize the body's thirst signals is key to maintaining water balance. Thirst is a complex physiological response that indicates that our body needs to be hydrated. To effectively identify thirst, look for some common signs, such as a dry mouth, dry tongue, and a slight headache. However, by the time you feel thirsty, you may already be mildly dehydrated. Therefore, drinking water regularly, especially during periods of activity, can help us avoid reaching this state.
Again, it's equally important to avoid excessive water intake. While dehydration is harmful, excessive water intake can also lead to water toxicity, a dangerously low level of sodium in the body due to over-dilution, which is rare but also alarming. For example, people with poor kidney function, or after a lot of sweating, it is not recommended to drink a large amount of water quickly, and you should grasp the rhythm of drinking water.
Finally, we should apply this knowledge to our daily lives, such as setting a fixed time to drink water, using an app or smart water bottle to track water intake, and ensuring that we are getting enough water during our daily activities, especially during exercise or in hot environments.
In conclusion, finding an individual's water balance means that we need to understand and respond to our body's needs, which includes not only proper water intake, but also when and how to hydrate. In this way, we can maintain the best condition of our body, which in turn supports our overall health and vitality.
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Source: Popular Science China