Doctor Le Nhat Duy (Ho Chi Minh City University of Medicine and Pharmacy Hospital - Branch 3) said that hot weather causes the body to lose water quickly, easily causing fatigue, dizziness, and even the risk of heat stroke. Many people have the habit of drinking water only when they feel thirsty, but this is not a reasonable way to replenish water. So how much water do we need to drink every day to ensure good health?
Amount of water to drink each day
According to Dr. Duy, depending on age, physical condition and level of activity, the amount of water needed will vary. According to nutritionists, an average adult needs about 1.5 - 2.5 liters of water per day to maintain normal activities. Children need about 1 - 1.5 liters of water per day, while people who regularly exercise and work outdoors may need 2.5 - 3 liters of water per day.
In addition, water needs also depend on the surrounding environment. If the weather is too hot or the humidity is high, the body will lose more water through sweat, requiring regular water replenishment.
Need to supplement water regularly, often, divided into many drinks
Drink water properly in hot weather
Not only is it important to drink enough water, but how you drink it is also very important. For the body to absorb water effectively, we should drink small sips and divide them evenly throughout the day, avoiding drinking too much at once because it can overload the kidneys.
In addition, drinking water also needs to be chosen correctly. Filtered water, warm water or cool water are the best choices. Drinking ice water that is too cold can cause heat shock or sore throat. In addition, supplementing water through foods such as fruits (oranges, watermelon, pineapple), green vegetables (cucumber, celery) is also a way to help the body naturally hydrate. In particular, you should limit carbonated soft drinks and sugary drinks because they can cause the body to lose more water.
Warning signs of dehydration
If you do not drink enough water, your body will send you warning signs. Some common signs include fatigue, headache, dizziness, dry lips, dry skin, and dark yellow urine. When you are severely dehydrated, you may experience irregular heartbeat, low blood pressure, loss of concentration, and weakness. If you experience these signs, drink water immediately and adjust your lifestyle to avoid affecting your health.
Protect the body from dehydration
Dehydration is not only uncomfortable but also poses many health risks, especially on hot days. Therefore, practice the habit of drinking water regularly, supplement water-rich fruits and vegetables, avoid unhealthy drinks, observe the signs of the body to adjust promptly.
How to drink water properly?
Specialist Doctor 2 Huynh Tan Vu (Day Treatment Unit - University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Facility 3) shared that we should drink slowly and in small sips so that the body can respond in time and gradually bring water evenly to the organs, helping the body's absorption process to be smooth.
You should not drink water that is too cold. Cold water not only causes digestive diseases, but also causes respiratory diseases such as sore throat, pneumonia...
When the body feels very thirsty, people often quickly drink a full glass of water. This is a dangerous way to drink water because drinking a lot of water in a short time dilutes the blood, increasing the burden on the heart.
Avoid drinking too much caffeinated beverages as they can increase body heat and cause dehydration. Limit alcoholic beverages in hot weather as these beverages can increase dehydration.
People with diabetes should limit sugary drinks, people with electrolyte disorders should drink water as prescribed by their doctor.
Source: https://thanhnien.vn/nang-nong-uong-bao-nhieu-nuoc-la-du-185250314154244427.htm
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