As autumn arrives, the weather becomes windy and dry, and the body is prone to losing moisture. Many people experience symptoms such as a dry nose and throat, a dry cough with little phlegm, dry, itchy, or even cracked skin. Some may also suffer from constipation due to dry stools. Therefore, it's important to ensure adequate hydration. It's often said that women are made of water, but in fact, everyone, regardless of gender, is. Water is the most abundant substance in the human body, accounting for 60% to 70% of an adult's body weight. The younger a person is, the higher the proportion of water in their body. Water's second primary function is lubrication. The production of joint synovial fluid, saliva, gastrointestinal mucus, mucus in the respiratory tract, and urogenital mucus all depend on water. Consequently, when the season is dry and hydration is insufficient, the various symptoms of "autumn dryness" appear, affecting our daily life and health. The human body's water comes from three sources: drinking water, water from food, and metabolic water. Drinking water: This includes plain boiled water, tea, and other beverages. Water consumed this way accounts for about 60% of total intake. Water from food: The diet of residents in China is primarily plant-based, and fruits and vegetables contain a large amount of water. Additionally, cooking methods like steaming, stewing, boiling, and stir-frying can retain most of the water in food. We obtain about 40% of our daily water from food. Metabolic water: This is the water produced by the metabolism of the three energy-yielding nutrients (protein, fat, and carbohydrates). It is also a source of water for the body, but it accounts for a very small proportion. How can you tell if your body is dehydrated? Most people might think that feeling "thirsty" is the sign. In fact, by the time you feel thirsty, your body has already lost more than 1% of its body weight in water. Other symptoms that indicate dehydration include headaches, joint pain, muscle pain, and constipation. Additionally, you may notice decreased urine output, strong-smelling urine, and dark yellow urine. The solution to dehydration is to drink water, but there are right ways to do it. Pay attention to the following points: 1. Don't wait until you're thirsty to drink water. By the time you feel thirsty, your body is already in a state of dehydration and has begun to use its regulatory systems to maintain fluid balance. While drinking water at this point can replenish lost fluids, it's not the optimal time. Moreover, people often drink a large amount of water at once, which can overwhelm the digestive system, dilute gastric juices, and impair digestion. 2. Drink small amounts frequently. 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 significant fluid loss. Even if you don't feel thirsty upon waking, your body can still become dehydrated, leading to thicker blood. Drinking a glass of cool boiled water (150ml) in the morning can reduce blood viscosity and increase circulating blood volume. 3. Plain boiled water is the best choice. Common beverages in daily life include plain water, tea, and soft drinks. Plain water, with no calories and effective at quenching thirst, is the best option for daily consumption. Among plain waters, boiled water is superior. Boiled water can easily pass through cell membranes to enter cells, promoting human metabolism, increasing hemoglobin levels in the blood, and enhancing the body's immune function and disease resistance. It is the most suitable drinking water for the body's needs. Furthermore, it is clean, hygienic, simple to prepare, and economical, making it the best choice among all beverages. Mineral water, mineralized water, and purified water can also be options, but they should not be the primary source of drinking water. 4. Eat fruits and vegetables daily and drink soups and congee regularly. Fruits and vegetables are high in water content and beneficial to health. Aim to "have vegetables with every meal and fruit every day." You can often cook whole grain congee, and you can even add fruits to it. It's best to eat less fried, grilled, and spicy food. 5. External hydration. In addition to internal hydration, when your skin is dry, you can apply some moisturizing products to keep your skin hydrated. This internal and external approach not only makes your skin more supple but is also extremely beneficial for maintaining the body's fluid balance.
This article is excerpted from "Ma Guansheng Talks About Nutrition" by Ma Guansheng, authorized by Phoenix Hanzhang Books. Reproduction is strictly prohibited.