There are symptoms of thirst. The body has long had dehydration problems.
When the body is insufficient, it will cause discomfort symptoms such as dry mouth and tongue, listlessness, dry skin, and sunken eye sockets. In other words, thirst is the first warning sign of water deficiency in the human body and is a self-protection mechanism. Therefore, when water intake is insufficient, the body will notify the brain of the thirst center, allowing you to drink water and avoid dehydration.
Medical doctor said that because the human body loses more than 1% of its weight, it can be defined as dehydration, but it will not start to feel symptoms such as thirst and fatigue until 1 to 2% of its dehydration.
So, when you have symptoms of thirst, it means that your body has long been dehydrated, so be sure to replenish water as soon as possible when you feel thirsty. On the other hand, not drinking water during normal times, thirsty or sucking water after exercise will cause a large amount of water to be taken in a short period of time, causing electrolytes in the body to be uneven, aggravate the burden on the gastrointestinal intestines, dilute gastric juice and affect digestion. Some people may cause headaches, vomiting, irritability, drowsiness, and even cause spasms, shock, and so on.
As for, when will you drink water before, during and after exercise? How to drink water better? Dr. Lin Qingqin said that it is recommended to drink water before exercise, because the purpose of exercise is to train muscles and increase blood circulation. When there is sufficient water in the blood, the blood flow will be smoother during exercise, and it will provide sufficient oxygen and nutrients for muscles and cells, so that exercise performance is better, not easy to get tired, and can also avoid heatstroke. Within 2 to 3 hours before exercise, you should take 2 to 3 cups (500 to 700 ml) of water to ensure that your body is not deficient in water before exercise.
is prone to sweat a lot during exercise, the water metabolism rate is also accelerated, and a lot of water is lost. Therefore, it is recommended to rehydrate in small amounts and multiple times. Water should be replenished every 15 to 20 minutes, and drink 0.5 to 1 cup (120 to 230 ml) of water each time. The amount of fluid replenished per hour during exercise should generally not exceed 800 ml, so as to avoid large amounts of water replenishing at one time, which may cause excessive burden on the gastrointestinal tract and cardiovascular system.
is often covered in sweat after exercise. At this time, the body is still in the excitement period and the heartbeat speed has not returned to normal immediately. Therefore, it is not advisable to drink too hard at this moment. You should try to maintain a steady drinking speed, or rinse the water in your mouth for a few seconds and drink it slowly, and then drink it intermittently in multiple times. This not only can quench thirst quickly, but also effectively control your own water consumption and effectively avoid the feeling of abdominal swelling and fatigue after exercise. It is reminded that it is recommended not to drink iced water before, during or after exercise to avoid excessive irritation to the intestines.
[Reminder for 7 o'clock in summer drinking water]
In addition, what should you pay attention to when drinking water in summer?
1. Multiple times, small amount, slow: Keep a water bottle around you, don’t wait until you are thirsty before drinking.
2. Drink enough water every day: 60 kilograms of people should consume at least 2400c.c. water per day. When going out or exercising, replenish it in a small amount and multiple times to prevent your body from dehydrating.
3. Boiled water replaces cold drinks: drink calories without realizing it while drinking. Boiled water is the drinking water most needed by the human body. Cool boiled water at room temperature (about 25℃) is the most thirst-quenching. According to medicine, thirst is caused by the lack of water in cells. Boiled water enters cells through the cell membrane faster, while sugary beverages, etc. enter cells slowly. Juice beverages and carbonated beverages , because they contain a lot of sugar, will only make people drink thirsty and fatter the more they drink. It is recommended to drink as little as possible.
4. Drink cold water (10-30 degrees): After strenuous exercise, it is not advisable to drink ice water, because drinking ice water will cause the gastric mucosa to suddenly get cold, causing capillaries to contract, causing stomach cramps, , leading to gastrointestinal discomfort or colic, and even diarrhea. It is best to quench your thirst in summer or drink cold boiled water.
5. Drink water first when you wake up in the morning: Turn on air conditioning at night in summer, and the skin is prone to water loss. Drink some water first when you wake up in the morning, which can replenish the water consumed overnight, reduce blood concentration, promote blood circulation, and prevent cardiovascular diseases.
6. Appropriate amount of salt or minerals in water: The temperature in summer is high, and the human body will sweat in order to lower the body temperature. Therefore, when sweating a lot, it is not only water, but also a lot of salt. When the body contains less salt, the body's osmotic pressure will lose balance. At this time, the water you drink cannot be stored in the cells and is easily excreted from the body with sweat. It is recommended to add appropriate amount of salt or mineral-containing water to the water to avoid electrolyte disorders.
7. Pay attention to drinking water quality: choose water filter products that can filter chlorine, pesticides, and organic pollutants but can retain minerals. Or bring your own filter water bottle with water filter function, and you can check your health and safety when drinking water outside.
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