If you’re using thirst to determine whether to drink water, it’s unwise – first, your body is already mildly dehydrated, and second, even if you do quench your thirst, it doesn’t mean your body is getting enough water. The smart way is to calculate the amount of water you need to drink in a day. The method is this: your weight (in pounds, 1 pound = 0.45 kg) x 0.08 = how many glasses of water you need to replenish each day (the capacity of the water glass is 8 ounces, 1 ounce = 31 grams). An adult man weighing 90 kg (200 pounds) by calculating that the amount of water he needs to drink a day is 16 cups of water, thus falling into panic, in fact, it is not necessary. This is because half of a person’s daily water intake comes from fruits, vegetables and other solid foods, in addition to drinking water and beverages directly. So you also have to divide by 2 on that formula above, and what comes out is the amount of water to drink in a day. After you know how much water to drink you should also choose the type of drink carefully and be careful not to gain weight by drinking it. For example, sweetened soda drinks with sugar are one of the largest sources of calories in the American diet, accounting for about 7.1 percent. It will make you fatter the more you drink. And Sprite, cola and other drinks contain caffeine, which will make you more and more addicted to drink. The cattle drink a large cup as well as a small mouth many times former women’s Olympic volleyball champion Zhou Suhong said, before the training class, we have a bad habit of drinking water, because a training is three or four hours, training intensity is relatively large, sweating is also more, we take a break in the middle to replenish water, always a drink is a bottle or two. After filling a stomach with water, immediately after the training, so many athletes have the problem of stomach prolapse, is drinking water out. This is not good. I suggest that a small amount of more to drink, each drink a little less, a little more frequently. Before you go out to exercise, do not because of the trouble to bring a bottle of water, fill a stomach full of water, beware of stomach prolapse. Dr. Hu Xinyang of the Department of Cardiology at the Second Hospital of Zhejiang Medical College said that people with poor heart function should not drink too much water at a time. These patients, the heart function has almost recovered, often because of a water drink too much, swollen feet, shortness of breath and other symptoms back. Hypertensive patients are also the same, a drink into too much water, more water in the blood, the blood vessels are subject to increased pressure, resulting in increased blood pressure. The first thing you need to do is to try a sports drink. Professor Chang Cuiqing, director of the Nutrition and Biochemistry Research Department of the Institute of Sports Medicine at the Third Hospital of Beijing Medical University, said that sports drinks are beverages whose nutrient content can adapt to the physiological characteristics of people who exercise or are physically active, and which can replenish the body with water, electrolytes and energy and can be absorbed quickly. The earliest is for professional athletes to drink, but now also to the people, supermarkets, there are more than ten kinds of brands of sports drinks. The water retention of sports drinks is very good. Studies have found that after drinking 500ml of sports drink at a time, you will not feel the urge to urinate after half an hour, and 90% of the water will still be retained. This is because the sugar and sodium in sports drinks have a “water fixation” effect, which can reduce the amount of urine, but at the same time maintain the body’s fluid supply. And a one-time drink 500 ml of plain water, half an hour later, many people have to go to the toilet, at this time 500 ml of plain water, can only retain 50% to 60%. The water holding capacity of tea is even worse, because the tea polyphenols in the tea has a diuretic effect, after drinking a lot of tea at once, the frequency of going to the toilet will be very high. Go out in the summer, especially mountaineering, hiking expeditions, back one or two bottles of sports drinks, basically can solve a day of drinking water. If you drink mineral water, at least three or four bottles, so lesbians go out to travel, if you are worried about drinking too much water to find the toilet, you may want to try sports drinks. Of course, not everyone is suitable for sports drinks. Like urinary stone patients, the more water they drink, the more they urinate, the better it is for relieving their condition, it is not recommended to drink sports drinks. Children under 10 years old are not suitable for sports drinks because their kidneys are not well developed. There are also office workers who should drink more tea or plain water, not sports drinks. These people sit still all day and night. Drinking more tea or plain water can increase the frequency of going to the toilet and moving the body.