In the pagoda of balanced diet for Chinese residents (2016), water is placed next to the pagoda, which is an important part of diet and the foundation of life and health. With the development of society, there is fierce competition in the workplace and increasing pressure on work and life. In particular, some occupations stand and sit for a long time, and even control drinking water to avoid going to the toilet, resulting in insufficient drinking water. Drink water, drink water. I often hear my mother shout and my colleagues shout, but can I drink water correctly? How to achieve healthy drinking water? The total amount of drinking water should be at least 1500 ml per day Water demand is mainly affected by age, physical activity, ambient temperature and other factors. The dietary guidelines for Chinese residents (2016 Edition) suggests that adults with light physical activity drink 1500-1700ml (about 7-8 cups) of water every day. ◎ advocate drinking boiled water or tea, ◎ do not drink or drink less sugary drinks, ◎ do not drink a lot of strong tea for a long time, ◎ in case of high temperature or physical activity, it shall be increased appropriately. These glasses of water need to be drunk at a fixed time 1. One cup of water (200ml) in the morning: drinking water on an empty stomach in the morning can improve the water shortage in the body all night, effectively reduce the blood viscosity, facilitate the timely discharge of metabolic end products, promote gastrointestinal peristalsis and prevent constipation. 2. One cup of fasting water 1 hour before meal: drink fasting water before meal. If the water stays in the stomach for only 2 to 3 minutes, it will quickly enter the small intestine and be absorbed into the blood. When eating, it can produce sufficient digestive juice to help digestion. 3. Drink a glass of water at work in the morning and afternoon: supplement the water demand under daytime working conditions. It can also be increased appropriately according to the hot weather and labor intensity. 4. 1 cup of water before going to bed: it can prevent the increase of blood viscosity at night. 5. Others: for example, replenish water properly before, during and after exercise, and drink a small amount of water half an hour after dinner. Don't drink water when you are thirsty, because your body is already dehydrated. Special occupations and special circumstances These drinking water matters need attention Some occupations, such as athletes, miners, firefighters and others, often sweat and increase the loss of water and salt. Pay attention to additional water supplement, and consider supplementing light salt water at the same time. Some diseases such as kidney diseases and cardiovascular diseases need to control the amount of water. You can't drink a lot of water at one time to avoid aggravating the disease. In short, drinking enough water is good for health, but the more water you drink, the better. Excessive drinking water will increase the burden of kidney and cardiovascular system, and cause water poisoning. Generally, it can be judged according to the color of urine. The color of normal urine is light yellow, too little drinking water is dark yellow or brown, and too much drinking water is transparent and colorless. (outlook new era)