Love to drink water VS don't love to drink water, how big is the difference?

The weather is getting hotter and hotter, and "drink more water" has become a health secret for many people.

Some time ago, the topic of drinking water also became a hot search and caused widespread discussion. Some people believe that many people drink too little water, which may have adverse effects on health; while others worry that drinking too much water may also cause health problems.

So, what is the truth? What kind of effect does drinking water have on our bodies? What different effects will love or hate drinking water have on our health?

Importance of water to the body

Water, a simple molecule that makes up about 60% of our body, actually undertakes a complex mission to maintain life. It is not only a substance that can be seen everywhere in our lives, but also an indispensable element to maintain the normal functioning of our body, and it is vital to our physical health.

First, water has the unique ability to regulate body temperature. Whether it helps us keep cool through sweat on hot summer days or maintain body temperature in cold winter, water is an indispensable thermostat in our body.

Second, water is a catalyst for metabolism. All hydrolysis reactions, whether it is the decomposition of proteins, carbohydrates or fats, cannot be separated from the participation of water, which helps these substances to be converted into energy and raw materials that the body can use.

More importantly, water maintains the homeostatic balance in our body. It is not only responsible for delivering nutrients to every cell, but also transporting cell waste out of the body, ensuring smooth blood circulation, thereby supporting the normal function of every organ and tissue in the body.

Water also shows its importance in lubrication and buffering. It can combine with sticky molecules to form lubricants for joints, digestive tract, respiratory system and reproductive system, and protect sensitive parts such as brain, spinal cord and fetus by maintaining cell shape when we walk or exercise.

Electrolyte balance is also inseparable from water. Minerals such as sodium, potassium and calcium, which are vital to the heart, muscles and nervous system, need sufficient water to maintain their balance. Lack of water will disrupt this balance and affect the normal functioning of the body.

In addition, water is also essential for skin health. It can help maintain the elasticity and moisture of the skin, reduce the appearance of wrinkles, and make the skin look younger and healthier.

Potential risks of not drinking water

Although drinking water seems to be a small thing in daily life, not liking to drink water may indeed bring potential risks 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 products and excess water from the blood. When you don't drink enough water, your urine becomes more concentrated, which increases the risk of urinary stone formation. Maintaining adequate fluid intake can reduce the risk of initial onset and recurrence of urinary tract stones.

2. Water intake is also crucial to the digestive system. Water not only aids in the digestion of food, but is also a key ingredient in healthy stools. When the body lacks enough fluids, the large intestine absorbs water from the feces to replenish the body's fluid needs, which can lead to constipation. Not only is constipation uncomfortable, it can also cause gastrointestinal upset, hemorrhoids, and other digestive-related problems.

3. Adequate water intake is also extremely important for brain function. Research shows that even a mild state of dehydration (a water loss of more than 1% of body weight) can affect a person's attention, 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 perform its functions better. Lack of water can cause skin to become dry, rough, and damage the skin barrier.

Overall, not drinking enough water can lead to a host of health problems, from kidney disease to indigestion to cognitive decline.

Therefore, knowing and being aware of the importance of proper drinking water is crucial to maintaining overall health. By making simple changes to our daily water drinking habits, we can significantly reduce these health risks and enjoy a healthier, more active lifestyle.

How to drink water correctly and find the balance of drinking water in moderation?

After discussing the importance of drinking water and the risks of insufficient drinking water, we also need to understand how to drink water correctly. So, what is the appropriate amount of water for normal people to drink every day?

The "Dietary Guidelines for Chinese Residents (2022)" recommends that in mild climates, adult men drink 1700 ml of water per day and adult women drink 1500 ml of water per day, divided into multiple times. However, the specific needs for drinking water 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 realize that everyone's drinking needs are different. Water intake is affected by many factors, such as age, gender, weight, activity level, and environmental conditions. For example, people who are heavier or live in tropical climates may need more water than the standard to replenish the water lost through sweat; athletes' water needs will increase significantly during training to help muscle recovery and prevent dehydration; pregnant women also need more water because of amniotic fluid and fetuses.

Secondly, being able to recognize your body's thirst signals is key to maintaining water balance. Thirst is a complex physiological response that indicates that our body needs to replenish water. To effectively recognize thirst, you can pay attention to some common signs, such as dry mouth, dry tongue, and mild headaches. However, by the time you feel thirsty, you may already be mildly dehydrated. Therefore, drinking water regularly, especially when you are active, can help us avoid reaching this state.

Third, it is equally important to avoid over-drinking. Although dehydration is harmful, excessive water intake can also lead to water intoxication, that is, the body's sodium levels are dangerously reduced due to excessive dilution. This situation is rare, but it also needs to be vigilant. For example, people with poor kidney function or after sweating a lot are not recommended to drink a lot of water quickly, and the drinking rhythm should be mastered.

Finally, we should apply this knowledge to our daily life, such as setting a fixed drinking time, using an app or smart water bottle to track water intake, and ensuring that we get enough water during daily activities, especially during exercise or in hot environments.

In short, finding a personal water balance means that we need to understand and respond to our body's needs, which includes not only the appropriate amount of water to drink, but also when and how to replenish water. In this way, we can maintain our bodies in optimal condition, supporting our overall health and vitality.