In the hot summer months, people sweat a lot when performing outdoor activities and feel very thirsty. As a result, everyone will naturally replenish the lost water. Then everyone knows how to add moisture. ? I would also like to ask you, "Would you drink water?" Everyone knows that water is the source of life. The human body must not lose water, but at the same time, everyone must also know that "water can carry a boat and can also overturn it." , If you add water, such as improper drinking, it will produce negative effects. I will introduce some of the knowledge that I have mastered and collected to introduce some common sense of “drinking water†and the right drinking methods to discuss with everyone. I hope that I can help you with your trip.
1, we use a simple calculation method to roughly estimate the amount of water a person (adult) should take in a day: Adults should add 35-40 ml of water per kilogram of body weight, that is, 35-40 grams. For example, a person who weighs 60 kilograms will need to replenish 2.2 to 2.4 kilograms of water each day. This figure includes the amount of water we get from daily food.
2, the temperature of drinking water is also a certain stress, medical experts recommend that it is best to drink warm water, and room temperature is quite appropriate, the water temperature is best in the 18 to 45 degrees Celsius, is not to drink more than 50 degrees Celsius in the winter water or drink, The best water temperature should be close to body temperature, not only conducive to absorption, but also to quench thirst more quickly.
3, do not use the thirsty feeling as a basis for additional water, people feel thirsty after a lot of sweating, not entirely lack of water in the body, but a small amount of saliva and thick, sticky mouth, dry throat caused by feeling At this time, drinking water should first rinse mouth with water, moisten the mouth and throat, and then drink a small amount of water several times, so that the water can be added in a balanced manner. Don't replenish water when you are thirsty, because the damage to your body caused by water shortages has already been caused when you feel thirsty.
4, it is necessary to add water in outdoor activities, but do not drink too much when adding water, because a large amount of drinking water is very bad for the body, because a lot of water into the body in a short time, will make blood dilution And the sudden increase in blood volume, which will increase the burden on the heart, in addition, a lot of water into the stomach, due to the body can not be absorbed in time (the body absorbs water up to 800 ml per hour), it will cause water storage in the stomach Stay, dilute the gastric juice, affect digestion, if continue to move after a lot of water, the water will shake in the stomach, make people uncomfortable, it is easy to cause vomiting.
5, the correct method of drinking water is a small number of times, this can not only keep the body's moisture balance, but will not increase the burden on the heart and stomach. The specific method is to drink a small mouth each time, first moisten the entire mouth, and then slowly swallow the water in the mouth three times. Such a method should develop habits so that not only can the body replenish water in time to relieve the thirst of the mouth and throat, but it can also prevent the body from sweating immediately, and it can save as much as possible in outdoor activities. It can be said to be precious water. I believe that many friends have tasted the taste of water.
6. It is a good thing to supplement water and drink plenty of water in a timely manner, but experts also reminded everyone that excessive drinking water can lead to “water intoxication†and lead to “dehydration and hyponatremiaâ€, especially when large amounts of water are replenished after sweating. Some people who become “water intoxicated†will experience a thirst when they thrive in summer outdoor activities. They may feel thirsty and cool. In fact, people may not know that this is a very wrong method of drinking water. Because the body sweats a lot, it loses a lot of salt while losing water. If you drink a lot of boiled water at a time without adding salt, the water is absorbed by the gastrointestinal tract and it is excreted through the sweat. As the sweating body loses some salt, the salt in the blood will gradually decrease and the water absorption capacity will decrease. Some water will be quickly absorbed into the tissue cells, causing the cells to become edema and cause water intoxication. The specific symptoms are dizziness, vertigo, thirst, dizziness, and severe sudden fainting.
7. Drinking beverages should be avoided during outdoor activities;
Distilled water; Distilled water is acidic, not suitable for drinking on an empty stomach, bad for friends with weak kidneys
Carbonated drinks; contains carbon dioxide, can help digestion, although it can promote the body's hot air discharge, resulting in a refreshing and refreshing feeling, but few nutrients, carbon dioxide gas in carbonated drinks easily make the stomach produce a sense of fullness. In particular, drinking after a large amount of exercise can easily cause digestive system discomfort such as stomach cramps and vomiting, and is not suitable for drinking on an empty stomach.
It should be noted that sports drinks are rich in electrolytes, contain a certain concentration of salt and a variety of trace elements and nutrients, have the advantage of being able to effectively replenish the human body because of a large number of perspiration loss of electrolytes, but the sodium salt in sports drinks is easy to make With high blood pressure, most people who drink regularly will increase the burden on the kidneys and cause high blood pressure in the body. Therefore, hypertensive patients should not drink too much.
8. Attention to drinking water on the plateau;
The natural environment of the plateau is characterized by cold weather, low temperature, low humidity, and long sunshine hours. The plateau water evaporation is generally five times larger than precipitation or even more than ten times, so the air is very dry, due to the cold weather, the body heat dissipation increased, the plateau environment, low oxygen, the body's basal metabolic rate increased, the human respiratory rate than the plain The area is fast, approximately 2-10 times per minute.
Due to factors such as low humidity, large evaporation, increased body heat dissipation, increased respiratory rate, and air drying, the amount of water lost due to evaporation and respiration from the skin increases, especially when there is more moisture lost through the skin, resulting in dry lips. The skin is dry and rough. Due to the influence of various special factors mentioned above, people in the high altitude environment are easily thirsty.
How to properly drink water according to the particularity of the highland environment? In the plateau environment, the intake of water must be increased to supplement the loss of water from the skin and the breath, to ensure the normal physiological needs of the body. In the high altitude environment, the daily physiological water requirement of adults is higher than that of people in the plain areas, generally 2.5-4. It is advisable to go up. However, those who have not arrived at the plateau should not drink too much water. People who have not yet adapted should avoid drinking too much water to prevent high altitude pulmonary edema, and gradually increase the number of patients after they have adapted to it. The amount of activity during the day is relatively large and the amount of drinking water can be increased accordingly. Do not drink too much water at night, this will increase the burden on the heart, adverse to the body, drink water to promote drinking water, do not drink raw water.
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