Water is the basic medium for maintaining life activities. As the most important component of the human body, it accounts for about 60% to 70% of body weight. Scientific and reasonable drinking water can ensure stable basic metabolism and physiological function balance, promoting the normal operation of various tissues and organs. Conversely, long-term insufficient drinking water will lead to multi-system dysfunction and even induce the occurrence and development of various chronic diseases.

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Scientific hydration has benefits such as activating the body's biochemical reactions and metabolic vitality, regulating body temperature and improving skin health, controlling weight and promoting digestion, preventing chronic diseases, and so on.

Water deficiency can cause fatigue and mood swings, constipation and digestive problems, accelerate aging, reduce metabolism and weight gain, and increase the risk of kidney and cardiovascular diseases.

It is recommended to drink a glass of water every morning and evening, and replenish with another glass every 1-2 hours during the day. Adjustments should be made based on factors such as each individual's weight, activity level, and climate.

Drinking water scientifically brings numerous benefits

01

"Promote biochemical reactions and metabolic vitality in the body"

Water, as the core medium of cellular biochemical reactions, directly participates in the oxidation-reduction and hydrolysis metabolism of carbohydrates, fats, and proteins, effectively regulates the body's acid-base balance, significantly promotes metabolic efficiency, and efficiently completes nutrient transportation and the clearance of metabolic waste.

02

Regulate body temperature and improve skin health

In high-temperature environments, water, with its high specific heat capacity, can effectively absorb metabolic heat from the body and dissipate it through sweat evaporation, thereby maintaining body temperature. Simultaneously, water molecules penetrate into the dermis layer through aquaporins, preserving the hydrated structure of collagen fibers, maintaining skin elasticity, and delaying the aging process. Furthermore, water promotes lymphatic circulation, accelerates the clearance of metabolic waste, and significantly reduces the deposition of lipofuscin in the skin.

03

Control weight and promote digestion

Scientific hydration can effectively enhance the body's sense of fullness and significantly suppress hunger signals. At the same time, drinking adequate water can soften feces, lubricate the intestines, promote gastrointestinal peristalsis, and accelerate the clearance of metabolic waste, thus achieving the dual effects of weight regulation and constipation prevention.

04

Prevent chronic diseases

An increase in urine output can enhance glomerular filtration rate, facilitate the clearance of metabolic wastes such as creatinine and urea, and effectively prevent the formation of urinary tract stones. Water can also reduce blood viscosity, thereby decreasing the risk of thrombosis and significantly reducing the incidence of cardiovascular and cerebrovascular events.

Have you fallen for common misconceptions about hydration?

❎ Misconception 1: Drinking water only when you feel thirsty.

Thirst is already a signal that the body is lacking water. It is recommended to develop the habit of actively drinking water in small amounts but frequently.

❎ Misconception 2: Drinking sugary drinks when thirsty.

Sugary drinks not only affect water absorption but also increase sugar intake. Long-term consumption may disrupt metabolism, which is particularly detrimental to individuals with diabetes and those who are obese. Therefore, it is not recommended to quench one's thirst with drinks.

❎ Misconception 3: Drinking ice water quenches thirst more effectively.

Icy water can irritate the stomach and intestines, especially when consumed on an empty stomach, which may lead to cramps or diarrhea. Normal temperature or warm water is more conducive to the body's rapid absorption and alleviation of dehydration.

❎ Misconception 4: You can't drink water before going to bed.

A complete water ban may increase the risk of dehydration during the night, especially for people who are prone to sweating or in a dry environment. It is recommended to drink a small amount of water (100-200ml) one hour before going to bed, which can not only replenish water but also avoid getting up during the night.

❎ Myth 5: You must drink at least 8 glasses of water every day.

"8 glasses of water" is a rough recommendation, and the actual intake needs to be adjusted based on factors such as each individual's weight, activity level, and climate. Drinking excessive water may increase the burden on the kidneys and even lead to hyponatremia.

Replenish water in a timely and appropriate manner, following scientific principles

Recommended daily water intake for different groups of people:

1. Adults: Adults with low physical activity levels should drink at least 1500~1700ml of water per day. It is recommended to consume a total of 2700~3000ml of water from drinking and overall diet (including water in food, soup, Congee, milk, etc.) throughout the day.

2. Children: Children are in a rapid growth phase, and water plays a crucial role in body metabolism, body temperature regulation, nutrient transportation, and other key functions. Long-term insufficient water intake may affect their development and immunity. It is recommended that school-aged children aged 6 with low physical activity levels drink at least 800ml of water per day, with a total water intake from drinking and overall dietary sources of 1600ml per day. For school-aged children aged 7 to 10, it is recommended to drink at least 1000ml of water per day, with a total water intake from drinking and overall dietary sources of 1800ml per day.

3. Elderly people: The elderly have a diminished perception of thirst, making them more prone to dehydration, which can lead to falls or confusion. In mild climates, it is recommended that elderly people consume 1500-1700ml of water per day.

Note: In situations of high temperature or intense physical activity, all groups of people should appropriately increase their water intake.