Summer weather is hot and sweating. If you don't replenish your body in time, you may have heatstroke, dehydration, and heatstroke. But drinking water and hydrating is also very particular. Not as much as possible. If you don't grasp the amount, drinking more water will also hurt your health. In the past two days, there was news that a construction worker in Ningbo had "water poisoning" after drinking five large bottles of boiled water because of sweating. Drinking water can also be poisoned, is it very unbelievable? Then, why is drinking water in a short period of time “water poisoning� How much water does a normal person drink at a time? How to drink water best?
Why is it "water poison"?
"Water poisoning" refers to the symptoms of dehydration and hyponatremia caused by a large amount of water in a short period of time. This is because the maximum diuretic speed of the human kidney is 16 ml / min. If the amount of water intake exceeds this standard, it will lead to excess water in the body. Excessive water will dilute the electrolyte sodium, allowing the water to penetrate into the cells. Swelling, dehydration and hyponatremia. In addition, after high temperature environment, manual labor or strenuous exercise, the human body will sweat a lot, and the sodium ions in the body will also be excreted with sweat, so that the body's sodium will continue to decrease, if there is a lot of water at this time, and there is no supplement. Salt, there will be vomiting, dizziness, convulsions, weakness, rapid heartbeat and other "water poisoning" symptoms, severe cases can be life-threatening.
How much water does a normal person drink at a time?
The phrase we often hear is eight glasses of water a day, but this is a very vague concept. The cup also has the size and size. What is the eight glasses of water? The Chinese Dietary Guidelines (2016) recommends that normal adults drink 1,500 to 1700 ml per day, and should drink it in small quantities and not drink it at one time. The maximum continuous diuretic speed of the human kidney is 16 ml per minute, so it is recommended to drink 100 ml to 150 ml each time, with an interval of 20 to 30 minutes. For people with a large amount of sweat, supplement the water and supplement the minerals such as sodium and potassium. It is recommended to drink light salt water, light sugar salt water or sports drinks to maintain the electrolyte balance in the body.
How to drink water best?
Drink water regularly
Don't wait until you feel thirsty before drinking water. The thirst actually means that your body is out of water. You should take the initiative to drink water and add water to your body at any time.
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We often say that we should drink more water, but not a drunken drink. Drink 1.5~1.7L of water every day, and drink it several times. If you drink too much water at a time, even if there is no water poisoning, you will feel the chest and abdomen full, and the support is uncomfortable. Work vigorously or in a high temperature environment, sweating a lot, because the body is dehydrated and start to drink boiled water, this method of drinking water will lead to disorder of water and electrolytes in the body, causing hyponatremia.
Drink warm water
The most suitable temperature for drinking water is 10 ° C - 30 ° C, which is most suitable for the physiology of the gastrointestinal tract. Too cold water will irritate the gastrointestinal mucosa, shrink the capillaries, and smooth the muscles, causing gastrointestinal diseases such as diarrhea and abdominal pain. Too hot water will destroy the esophageal mucosa and may cause cancer.
Drink a lot of salt water after sweating
Sweating can cause water loss in the body, and a large amount of sodium ions are also excreted with sweat. Therefore, it is best to drink 0.9% of light salt water after sweating.
How much water to drink varies from person to person
Healthy people can judge the need for hydration by urine color. In general, normal urine is light yellow. If the color is dark, it means the body is short of water and needs to be replenished. If the color is too light, it may be that the water is too much.
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