According to Dr. Huynh Tan Vu, Head of the Daytime Treatment Unit of Ho Chi Minh City University of Medicine and Pharmacy Hospital, Campus 3, water is one of the basic and necessary components for the human body, however, not everyone drinks the right amount.
Every day, adults need 35g of water for 1kg of body weight. Children's water needs are 3-4 times higher. On average, each person needs 6-8 glasses of water/day (equivalent to 1.5 liters). Water is taken into the body in the form of food and drinks. The body's daily water needs also depend on the weather, living conditions, labor status, physiological status... The older a person is, the less water they have in their body. In newborns, water accounts for 75-80% of their weight, but in people aged 60-70, water accounts for only 50% of their weight.
For adolescents (10 - 18 years old), the water requirement is 40ml/kg; for those 19 - 30 years old with heavy physical activity, the water requirement is 40ml/kg; for those 19 to 55 years old with moderate physical activity, the water requirement is 35ml/kg; for adults over 55 years old, the water requirement is 30ml/kg.
According to weight, children from 1 - 10kg need 100ml/kg of water; children from 11 - 20kg need 1,000ml + 50ml for every 10kg of weight gain; children from 21kg and above need 1,500ml + 20ml/kg for every 20kg of weight gain. Adults over 50 years old need an additional 15ml/kg of water for every 20kg of weight gain.
Water can be supplemented through fruits and cooling drinks. Photo: internet
In hot summer, excretion is mainly sweat, the amount of sweat excreted is very large: 2 - 3 liters/hour and especially up to 3 - 3.5 liters/hour, which can cause disorders due to lack of water. Sweating performs an important function of regulating body temperature. In addition, water is also excreted through urine: a normal adult excretes 1 - 1.5 liters of urine every day, water absorbed through the skin (not sweat) every day 450ml, excreted through breathing every day 250 - 350ml.
People who need to pay special attention to water intake are those who do heavy work outdoors in hot weather (such as electricians, construction workers, workers, etc.). Athletes who regularly exercise a lot. Elderly people who eat poorly, causing severe dehydration. People with fever and diarrhea; people with kidney failure.
Doctor Vu said that if the body takes in too much water, it will lead to a state of excess water in the body. When there is excess water, the body will show signs of nausea, vomiting, feeling full and bloated, headache, feeling the muscles gradually weaken, may have cramps or pain, convulsions, unconsciousness, coma. Therefore, you should only drink enough water for the body.
At the same time, you need to drink water properly, drink slowly and drink in small sips so that the body can respond in time and gradually bring water evenly to the organs, helping the body's absorption process to be smooth. Do not drink water that is too cold, cold water not only causes digestive diseases (because ice is made from unsanitary water sources) but also causes respiratory diseases such as sore throat, pneumonia...
You should limit drinking too cold water in hot weather because cold water will lower body temperature and slow down metabolism. On the other hand, drinking too much cold water can easily cause sore throat.
Drinking too much water at once, when the body feels very thirsty, people often quickly drink a full glass of water, this is a dangerous way of drinking water for the body because drinking a lot of water in a short time makes the blood thin, increasing the burden on the heart. This will be very dangerous for people who have just come back from running or doing heavy work...
In addition, drinking too much water at once will cause continuous sweating, leading to the body lacking electrolytes such as potassium, sodium...; thereby increasing the feeling of thirst, not to mention causing bloating and possibly hiccups.
Source
Comment (0)