Summer how much water to drink the best one can not "ground water"

Drinking water can add body water, promote metabolism, but definitely not drink the more water the better. So how much water is the best day in summer?

We breathe, sweat, urinate and defecate every day, so we must make up the water, especially in the summer. Such as the general health of adults living in a comfortable temperature, the American Medical Research Institute set the male is about 3 liters, about 2.2 liters of women. The same is the United States, in 2011 the official announcement of the water demand, male adults 3.7 liters, women 2.8 liters.

China's average weight is lower than the Americans, the number should be smaller than this. But sweating more than the summer, but also larger than this figure. The elderly are feeling slow, often do not feel thirsty, so it is best to keep a small amount of water every day, or eat more fruit, soup and other food.

Summer sports replenishment principle:
A. Because of thirst, the lost water has reached 2% of body weight.

B. Before, during and after exercise. 2 hours before exercise to fill 250-500 ml; immediately before exercise to pay 150-250 ml; exercise every 15 to 20 minutes to fill 120-240 ml; after exercise by weight loss in exercise, body weight per 1 kg need to fill 1 Rise.

Summer "diligence" is not wise
The body is in a stable state, the daily water 1000 ~ 2000 ml, so that the urine can be kept clear enough. But if consciously or unconsciously a lot of water, which is a problem. First of all, that your body may be in a dehydrated state, living in high temperature environment, a lot of perspiration or a lot of salt can be spent millions of this situation, then the water is necessary;

Second, if there is hyperglycemia, pituitary or renal dysfunction; or in the heart, fever and other infectious diseases; or urinary system inflammation, or even a hyperuricemia patients, it can take a lot of active drinking water The And a healthy person in the absence of thirst in the case of drinking more than 2000 ml / day it is not necessary, it is only a test of their own kidney function Bale.

Reasonable way to drink water
Each time 100-150 ml, the interval is 20-30 minutes.

Office workers drink water way:
One to the unit to drink a glass of water, and then hit a glass of water at your fingertips, put in the water lemon, taste better, but also to attract you to drink more. Every half an hour or so to rest for a while and drink about 100 ml of water. This habit can not only add enough water to the body, but also make the work more efficient and prevent sedentary physical damage.

Outdoor workers drink water way:
Carry a cup or kettle with a glass of about 400-500 milliliters of mineral water or water. Because the outdoor work of water loss more, it is recommended to drink at least 2000 ml of water a day.

At home in the elderly drinking water way:
Set a drinking water schedule, and then according to plan to drink water. May wish to last alarm clock, at least once every hour to remind, each time to drink a few saliva. Go out to bring the cup, where to go where to drink. In addition, the elderly poor digestion, it is recommended to reduce the amount of water each time, increase the number of drinking water.

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