Water accounts for about 70% of the human body weight, so whether men or women, we can all be considered to be made of water. With the current high temperatures, people's need for water is even stronger. Not to mention cooling off with showers or swimming for fitness, just for drinking water, many people's daily intake increases by several cups. Water is essential for the human body and, of course, a guarantee for good health. Insufficient or improper water intake can affect health, so drinking water in a more scientific way is the key to true health. This week's Health section has invited a senior nutritionist to comment on some of our daily drinking habits and perspectives, to see if you are drinking your way to health.
Should you drink more than eight glasses of water a day?
Short answer: Not necessarily, as long as the total amount is sufficient.
Case: Ms. Zhang and Ms. Li are good friends with many similar habits and hobbies, but their biggest difference is their water intake. Ms. Zhang drinks water whenever she has free time, consuming more than eight glasses a day; Ms. Li, on the other hand, often has an empty water cup all day. Although both drink based on need and feeling, Ms. Zhang believes that because she drinks more water, she must be healthier than Ms. Li.
Commentary: Everyone thinks that drinking too little water is bad, and drinking more is healthy, but this is not absolute. The water the human body ingests comes not only from drinking water, but also from soups, fruits, and vegetables. Even foods like rice and bread contain water. As long as the total amount is sufficient, that's enough. Under normal circumstances, the total amount of water the human body needs daily is 1500-2000 milliliters, which may vary slightly with the season, temperature, and physical condition. It is certain that, as mentioned in a recent recommendation for the book "The Importance of Water for Health" by a British doctor, dehydration can cause many diseases, such as constipation, asthma, high blood pressure, obesity, hemorrhoids, arterial problems, and even cancer. This is because the main component of our bodies is water, and when the body is dehydrated, it becomes difficult for the body's machinery to function properly, naturally leading to many ailments.
When the body lacks water, the first reaction is a decrease in urine volume. Many components in the urine become concentrated, leading to stones. Dehydration combined with excessive sweating can increase the viscosity of the blood, reducing its ability to transport nutrients and causing symptoms of malnutrition. However, drinking too much water is not necessarily a good thing either. The human body is like a water pump; too much water can cause edema, and the cardiovascular system's capacity to bear it will also be reduced. Furthermore, excessive water in the body leads to increased urination, causing the body's minerals to be easily excreted with the excess urine.
It is worth noting that the habit of drinking water only when thirsty is also not good, because "thirst" is a physiological reaction indicating that the body's cells are also lacking water. The human body maintains a balance of sodium and potassium ions inside and outside the cells. Initially, when the body lacks water, it first uses the water outside the cells. Only when the extracellular water is insufficient does it start to use the water inside the cells. "Thirst" is the reaction when the cells are also lacking water, so you should drink water promptly without delay. It is best to develop a habit of drinking water at regular intervals and in fixed amounts, rather than only when thirsty.
Suggestion: You don't have to drink eight glasses of water a day, because glasses come in different sizes, and everyone absorbs different amounts of water from food. So, you should be your own assessor. Estimate whether your daily water needs are more or less than the average based on factors like whether you like soup, fruit, how much you exercise, and how much you sweat. Generally, drinking about 8 glasses of water a day in a 200ml cup is basically sufficient.
Additionally, regarding the frequency and habits of drinking water, some people create a drinking schedule like a meal plan, before and from morning to night, but this is completely unnecessary. As long as you drink in several sessions to meet the required amount, it's fine. The only thing that needs a little attention is: in the morning, after a night of rest and evaporation, the body can drink a bit more water; at night, to avoid causing a burden on the kidneys from excessive nighttime urination, you should drink less. Before meals, when you are in a hungry state, stomach acid is secreted, and drinking too much water can dilute it, affecting digestion. At other times, drinking an appropriate amount according to your own feelings and needs should generally not be a problem.
Is hot water better than cold water?
Short answer: As long as it doesn't irritate the stomach.
Case: Mrs. Feng is a bit of a perfectionist and believes in various health tips from books, TV, and the internet. She has heard quite a bit about water: because of different constitutions, Westerners are often used to drinking cold water (water at room temperature), but Easterners, with their "deficient" constitutions, should drink hot water; mineral water seems healthier because of its high mineral content, and tap water should not be drunk due to too many impurities; natural water really has different properties, with southern water being "hot" and northern water "cold," and rainwater, snow water, and dew water each have their own unique effects.
Commentary: There are many theories about the properties of water, and some books even exaggerate the functions of water from the 24 solar terms, such as the use of different waters in the preparation of the "Cold Fragrance Pill" for Baochai in "Dream of the Red Chamber." In reality, the above claims have no scientific basis. As for whether to drink hot or cold water, it is a matter of hygiene conditions and habits in China and abroad, not a matter of constitutional differences. Regarding the temperature of water, if it's too hot, you naturally can't drink it. Most water is drinkable, but only ice water that is too cold might irritate the stomach. Therefore, it is recommended that people with sensitive stomachs avoid such stimulation. The reason hot water feels more comfortable to drink is that it is closer to human body temperature, making the body feel most comfortable. Additionally, the steam from hot water can moisten the throat, making the overall feeling naturally better.
Mineral water is not suitable for daily human consumption. Young people with high activity levels and normal organs can consider drinking more to supplement minerals. Conversely, patients with certain metabolic problems should avoid it. The most suitable water for human consumption is water that is closest to its natural state. Purified water and distilled water, because they are too pure, can lead to a deficiency of essential trace elements in the body if consumed regularly, which is also not good for health.
Suggestion: The most natural state of water is the most suitable for human consumption, of course, provided it is free from pollution and disinfected. Generally speaking, tap water in cities comes from nature and is disinfected according to national standards, meeting the basic needs of daily human consumption. Therefore, the cheapest, simplest, and most natural water is the healthiest water. As for the temperature, you can drink it according to your personal preference, as long as you don't often drink ice water that irritates the stomach. Additionally, some people like natural mountain spring water, or want to romantically try the dew, frost, snow, or rainwater mentioned in ancient books. These waters may have some special properties, but because they have not been disinfected and there are hidden risks of pollution from modern industrialization, it is not recommended to drink them casually.
Can drinking soda water stop uric acid?
Short answer: It might be useful, but it's more likely to give you high blood pressure!
Case: Mr. Qian is a company manager who often needs to socialize for work. Gradually, his health check-ups showed high uric acid levels, which developed into gout. A friend recommended he drink a certain brand of soda water, saying it was alkaline water that could "neutralize" acid and was very effective for high uric acid and gout. Mr. Qian then replaced his daily drinking water with this soda water, drinking several bottles a day, and found that it seemed to be somewhat effective.
Commentary: There are two types of soda water. One is just carbonated water with bubbles, which is what we usually call soda. This type of drink is basically ineffective in excreting uric acid. The other type is soda water with added baking soda (sodium bicarbonate), which is alkaline and can, to a certain extent, help promote the excretion of uric acid, which is helpful for people with high uric acid. However, the problem is that while people focus on its high alkalinity, they often overlook the high sodium content. Modern science has clearly shown that high sodium is an important cause of high blood pressure. Therefore, drinking water with high sodium content in daily life, just like eating more salt, increases your chances of developing high blood pressure. The result of drinking this type of soda water every day is that it might help solve the problem of high uric acid, but it could also lead to terrible high blood pressure.
Suggestion: People with high uric acid and gout can drink some soda water when their uric acid levels are very high, but they must not drink only soda water. A more economical and safe method is to drink more plain water, eat more vegetables, exercise more, and avoid alcohol. Adhering to this daily health regimen can basically achieve a safe and effective reduction in uric acid levels.