1.每天喝自己體重重量(以磅計算)的一半的水量(以盎司計算)
[1公斤=2.2磅/1盎司約等於0.0283公斤]
2.喝水時,慢慢喝並且啜飲。如果喝水喝得太快或太大口,會有稀釋血液的風險。這可能會導致你的腎
臟過快地排泄水分。
3.吃飯時,不要喝過多的水,2到4盎司就足夠了。否則你的胃液可能被稀釋而影響消化。
4.記得在進行激烈運動的幾個小時前先喝大約2杯水。並在運動期間,每20
分鐘喝幾口水。
5.運動過後,記得適當地補充運動時流失的水分。
6.自己利用檸檬汁或萊姆汁製作調味水來取代購買含糖飲料。
7.記得於口渴前先行補充水分。因為當你感到口渴時,你已經處於2%的脫水狀態。
7 TIPS FOR STAYING HYDRATED
1.Drink half your body weight in ounces of water daily.
2.Sip water slowly. If you drink too fast, you risk diluting your blood, which
may cause faster excretion of water by the kidneys.
3.Drink only 2 to 4 ounces of water with meals, or you may dilute the gastric
juices that digest your food.
4.Hours before intense exercise, be sure to drink about two glasses of water
and then a few sips every 20 minutes or so while exercising.
5.After you exercise, make sure you replace lost fluids with water.
6.Make your own flavored water with lemon or lime juice.
7.Be sure to drink before you get thirsty. By the time your body shows sighs
of dehydration, you’ll already be 2 percent dehydrated.
參考資料:Bottled Water Reporter (BWR) MAR/APR 2015