In the Chinese Dietary Guidelines (2016), water is featured alongside the food pyramid, highlighting its role as a fundamental component of a balanced diet and a cornerstone of health and life.

However, with increasing workplace pressures and lifestyle demands, many people neglect proper hydration.

Some even limit their water intake to avoid frequent bathroom trips, particularly those with sedentary or standing jobs. While reminders to "drink more water" are common, the question remains: Are you drinking water correctly? Here’s how to ensure your hydration habits support your health effectively.

Daily Water Intake: A Minimum of 1,500 Milliliters

Water requirements vary depending on age, physical activity, and environmental conditions. The Chinese Dietary Guidelines (2016) recommend that adults engaging in light physical activity consume 1,500–1,700 milliliters of water daily, equivalent to 7–8 cups.

- Opt for plain water or tea as the primary beverages.

- Avoid or minimize the consumption of sugary drinks.

- Refrain from consistently drinking strong tea in large quantities.

- Increase water intake during hot weather or strenuous activities.

Key Times to Drink Water

1. Morning Hydration (200 ml): Start the day with a glass of water on an empty stomach to address overnight dehydration. This habit reduces blood viscosity, facilitates the removal of metabolic waste, and promotes intestinal activity, preventing constipation.

2. One Hour Before Meals (200 ml): Drinking water an hour before meals ensures quick absorption into the bloodstream and promotes the secretion of digestive fluids, aiding digestion.

3. Mid-Morning and Afternoon (200 ml each): Hydrate during work hours to maintain optimal water levels. Adjust the amount based on the weather and activity intensity.

4. Before Bedtime (200 ml): A glass of water before bed can help prevent an increase in blood viscosity overnight.

5. Other Situations: Drink water appropriately before, during, and after exercise. After meals, wait about 30 minutes before drinking small amounts of water. Avoid waiting until you’re thirsty to hydrate, as thirst indicates dehydration.

Special Considerations for Specific Groups and Circumstances

1. Occupations with High Water Loss: Individuals such as athletes, miners, and firefighters lose more water and electrolytes through sweat. They should consider supplementing with lightly salted water in addition to plain water.

2. Health Conditions: People with kidney or cardiovascular conditions should monitor their water intake carefully. Drinking excessive amounts in one go can worsen their condition by overburdening the body.

Tips for Healthy Hydration

While sufficient hydration supports overall health, excessive water consumption can strain the kidneys and cardiovascular system, potentially leading to water intoxication.

A practical way to monitor hydration levels is by observing your body liquid color:

- Light yellow: Indicates proper hydration.

- Dark yellow or brown: Suggests insufficient water intake.

- Clear and colorless: Indicates excessive water consumption.

By adopting these guidelines, you can develop a balanced and effective approach to daily hydration, benefiting both physical health and overall well-being.

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