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How is drinking water in the wrong way harmful to the body? -Life health

Sunday, March 27, 2022 01:00 AM (GMT+7)

Water is very important for all of our daily activities. However, experts say, exceeding daily fluid needs can even be harmful to the body.

Water participates in all activities from the cellular level of the organs in the body. When you stay hydrated, you keep your body energized to function properly. Since water has no calories, it is also a great tool for controlling your weight.

1. Daily demand for water

The recommended daily water intake for people 19 years of age and older is about 3.7 liters (15 cups) for men and 2.7 liters (about 11 cups) for women. This is your overall fluid intake per day, including anything you eat or drink that contains water, such as fruit or vegetables.

The recommendations for children are related to each age. Specifically:

Children aged 4-8 should drink about 5 cups. Children 9-13 years old need 7-8 cups a day. Teens 14-18 years old drink about 8-11 cups a day depending on their needs.

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Pregnant women need to drink more water.

If you are pregnant or breastfeeding, your recommendations will change. Pregnant women of all ages should drink about 10-12 cups of water a day. Breastfeeding women need more water to produce milk, about 13-14 cups of water a day.

For athletes or physically active people who lose a lot of fluid through sweat, more water will be needed.

Also, because muscle cells have a higher concentration of water than fat cells, people with more lean muscle have a higher water requirement than people with more fat.

2. How does dehydration affect the body?

Your body is constantly using and losing fluid through actions like sweating and urinating. Dehydration occurs when your body loses more water or fluid than it needs.

Symptoms of dehydration can include thirst, urinating less, urine that is dark in color, and feeling extremely thirsty until you feel tired. In children, dehydration can cause dry mouth and tongue, lack of tears when crying and urinating less than usual.

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Dehydration can lead to fatigue and mood swings. (Illustration)

Dehydration can lead to:

Confusion or unclear thinking

Mood change

Headache

Fever

Constipation

Kidney stones

Shock

Mild dehydration can be treated by drinking extra water and other fluids. If you are severely dehydrated, you may need to be treated in a hospital.

You can meet your water intake goals by drinking water even when you’re not thirsty and drinking with meals.

3. Drinking water in the wrong way is also dangerous

Drinking water the wrong way, for example drinking too much water can also be dangerous to your health. If you drink too much water, your kidneys can’t get rid of the excess water. When it does, the extra water can dilute the electrolytes in your blood. Your sodium levels drop and can lead to a condition known as hyponatremia.

Symptoms include:

Tired

Nausea or vomiting

Irritability

Muscle spasms, cramps or weakness

Convulsions

Faint

Water intoxication due to hyponatremia is uncommon. People with low body weight and children are at higher risk of this condition. People who are very active, like marathon runners, who drink too much water that lack electrolytes are also at risk for this condition and need immediate medical attention.

So, during intense physical activity, drink beverages containing sodium and other electrolytes to replace the electrolytes you lose through sweating.

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Drink water to replace electrolytes when sweating a lot.

4. Some ways to provide enough water for the body

While it’s not always convenient to measure water intake during the day, most people drink water out of habit and a slight sense of thirst, as well as a pale yellow urine color, indicates that you are being dehydrated. provide enough water.

To ensure regular water supply for the body, you should drink a glass of water:

During each meal and between meals.

If you feel thirsty.

Before, during and after exercise.

If you are bored with plain water, try adding a few slices of lemon, lime or orange to the water. Do not forget to alternate cocktails and alcohol with water to avoid dehydration of the body. If you need more help consuming enough water, check out these tips for drinking more water:

– Always carry a water bottle with you wherever you go, at the office, at the gym and even on the go.

You don’t have to drink plain water all day to meet your hydration needs. Other good sources of fluids that can be mixed with plain water include milk, whole juices, teas, and broths.

– Skip sugary drinks. While you can get fluids from soda, juice, and alcohol, these drinks are high in calories and should be limited as much as possible.

– Drink water while eating. Drinking a glass of water instead of ordering another beverage helps reduce the total number of calories in your meal.

If you exercise, consider drinking a sports drink with electrolytes to help replace the electrolytes you lose through sweating.

– You can provide 20% of your daily water intake through foods containing a lot of water such as berries, melons, apples, pears, guava, pineapple, …

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