感到口渴时再“吨吨吨”已经晚了！网友：原来喝水也有这么多细节要注意
双语君约 6 分钟What is a healthy and sensible way to stay hydrated? Health experts have debunked several common misconceptions about drinking water.
这5个喝水习惯，建议改掉
There is no need to pay extra for so-called "concept waters" such as alkaline or microclustered water. Regulators prohibit misleading claims on drinking-water labels, and there is no reliable evidence that drinking water can change one's body constitution. Safe tap water is sufficient for daily hydration.
Waiting until you feel thirsty may mean you are already 1 to 2 percent dehydrated, which can affect memory and concentration. Drinking too much water in a short time can also dilute blood sodium, with older adults and people with cardiovascular conditions needing to be particularly cautious.
Claims that repeatedly boiled or overnight water is toxic are also unfounded. Properly stored boiled water has nitrite levels well below safety limits. The more practical concerns are unclean containers and uncovered water exposed to dust.
Water scale is mainly made up of calcium and magnesium compounds and does not indicate poor water quality. Covered overnight water can be reheated before drinking.
The Chinese Food Guide Pagoda (2022) recommends about 1,700 ml of water a day for adult men and 1,500 ml for women, although individual needs vary. Drinking small amounts throughout the day, around 150 to 200 ml at a time, is recommended.
Replacing water with sugary drinks can lead to excessive sugar intake. A 500 ml sugary drink can contain nearly the recommended daily limit for added sugar, while regular consumption increases the risks of overweight, obesity, fatty liver disease and diabetes. Research has also linked replacing sugary drinks with water to modest reductions in BMI and body weight.
健康饮水
For healthy people, urination frequency can provide a rough indication of hydration. The UK-based Bladder & Bowel Community says most people urinate six to seven times a day, while four to 10 times can also be normal if it does not cause discomfort.
And rather than "drink more hot water", the advice should be to drink more warm water. Regularly consuming very hot food and drinks can damage the esophagus and has been linked to a higher risk of esophageal cancer. The International Agency for Research on Cancer classifies beverages consumed above 65 C as "probably carcinogenic to humans".
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