Introduction: In late autumn and early winter, the weather is often windy and dry. Many people experience symptoms like a dry mouth and throat, as well as a dry nose and throat, a dry cough with little phlegm, dry, itchy, and even cracked skin. These are the manifestations of autumn dryness. Replenishing fluids is the key to solving this problem. However, some people find no relief no matter how much water they drink. What's the reason for this? Let's have Professor Ma Guansheng, from the School of Public Health at Peking University and Vice Chairman of the Chinese Nutrition Society, introduce five principles for autumn hydration.
Now that we are in late autumn and early winter, the weather has become windy and dry. Many people have the experience of frequently feeling a dry mouth and throat, with no relief even after drinking water frequently. Other symptoms include a dry nose and throat, a dry cough with little phlegm, dry, itchy, and even cracked skin. Some also experience constipation. This is especially true as northern cities begin centralized heating, making indoor air even drier and these symptoms more severe.
The symptoms mentioned above are all part of autumn dryness, which is a sign of insufficient moisture in the body. Although people say, "Women are made of water," the truth is, everyone, man or woman, is made of water. This is because water is the most abundant substance in the human body, accounting for 60% to 70% of an adult's body weight—the younger you are, the higher the percentage. Water's second function is lubrication; the production of joint lubricant, saliva, gastrointestinal mucus, respiratory tract mucus, and urogenital mucus all depend on water. Therefore, when the climate is dry and moisture is insufficient, the various symptoms of "autumn dryness" appear, affecting our lives and health.
Colorful Vegetable Congee
As we all know, the water our bodies need mainly comes from three sources: drinking water, food, and metabolic water.
1. Water from drinking: This includes all sources of plain water, tea, and beverages. We can get a lot of water from drinking, which accounts for about 60% of our total intake.
2. Water from food: The diet of Chinese residents is primarily plant-based, and fruits and vegetables contain a large amount of water. Additionally, cooking methods like steaming, stewing, boiling, and stir-frying not only retain most of the water in the food but also add water during the cooking process. Therefore, we can obtain a certain amount of water from food. A survey conducted by the National Institute for Nutrition and Food Safety of the Chinese Center for Disease Control and Prevention in four cities—Beijing, Shanghai, Chengdu, and Guangzhou—found that daily water intake from food accounts for about 40%.
3. Metabolic water: This refers to the water produced by the metabolism of the three main energy-providing nutrients (protein, fat, and carbohydrates). It is also a way for the body to obtain water, but it accounts for a very small proportion.
How can you tell if your body is dehydrated? Thirst is often used as a common indicator, but by the time you feel thirsty, your body has already lost more than 1% of its body weight in water. Other symptoms that your body is in a state of dehydration include headaches, joint pain, muscle pain, and constipation. Other signs include infrequent urination, strong-smelling urine, and dark yellow urine.
Tremella and Snow Pear Drink
The way to combat dehydration is to replenish fluids, and there are five principles for doing so.
1. Don't wait until you're thirsty to drink water.
We have always believed that the body only needs water when we feel thirsty. In fact, by the time you feel thirsty, your body is already in a state of dehydration and has started using its regulatory systems to maintain fluid balance. While drinking water at this point can replenish lost fluids, it is not the optimal time to drink. It also often leads to drinking a large amount of water at once, which can overload the gastrointestinal system and dilute gastric acid, affecting digestion.
2. Drink water frequently and in small amounts throughout the day.
Your water intake should be spread throughout the day. The principle is to drink small amounts frequently, about 200ml each time. A night's sleep causes a significant loss of fluids. Even if you don't feel thirsty after waking up, your body can still become dehydrated, leading to thicker blood. Drinking a glass of cool water (150ml) after waking up in the morning can reduce blood viscosity and increase circulating blood volume.
3. Plain water is the best choice.
Common beverages in daily life include plain water, tea, and soft drinks. Plain water contains no calories and is quenching, making it the best daily drink. Among plain waters, boiled water is the best. Boiled water can easily pass through cell membranes to promote human metabolism, increase hemoglobin content in the blood, enhance the body's immune function, and improve disease resistance. It is the most suitable drinking water for the human body. It is also clean, hygienic, simple to prepare, and economical, making it the best choice among beverages. Mineral water, mineralized water, and purified water can also be options, but they should not be the primary source of drinking water.
4. Don't forget fruits and vegetables, and drink soups and congee regularly.
Fruits and vegetables contain a lot of water and are also great for promoting health. Aim to have vegetables with every meal and fruit every day. Often cook some whole grain congee, and you can also add some fruit to it... Eat less fried, grilled, and spicy food.
5. Hydrate your skin.
In addition to internal hydration, when your skin is dry, you can use a hydrating spray to moisturize it from time to time, achieving both internal and external nourishment.
Honey, Fruit, and Yogurt Drink