The Effects of 'Mul' on the Human Body / Misconceptions and Truths About Water
[Asia Economy Reporter Jin-kyung Lee] During the cold winter, immunity can decrease, and dryness of the eyes and skin can worsen. In fact, simply drinking enough water regularly is usually sufficient to maintain health during winter. So, what happens to our body if we do not consume enough water? Naturally, a lack of water in the body causes problems, but drinking a large amount all at once is not an ideal method either. Water is easily accessible anytime and anywhere, but how should we drink it properly? Let's take a comprehensive look.
● The Right Amount of Water for Me
'Recommended daily water intake = (height + weight) / 100'
For example, if your height is 170cm and your weight is 70kg, the recommended water intake is (170 + 70) / 100 = 2.4L. However, drinking a large amount of water at once can cause a rapid drop in sodium concentration in the body, leading to 'hyponatremia.' Therefore, it is better to drink about 200mL (a paper cup) 10 times throughout the day.
● Symptoms That Appear When You Don't Drink Water
2% loss of total body water -> mild thirst sensation
4% loss of total body water -> muscles feel fatigued
12% loss of total body water -> lethargy occurs and maintaining water balance becomes difficult
20% loss of total body water -> loss of consciousness and, in severe cases, death can occur
● Best Times and Methods to Drink Water During the Day
▷ Drink a glass of water on an empty stomach right after waking up
▷ Drink water 1-2 hours before or after meals rather than during meals
▷ Thirst is a signal that your body lacks water, so drink water immediately when thirsty
▷ Elderly people whose thirst sensation diminishes due to aging should drink small amounts regularly regardless of thirst
● Chronic Fatigue
Water, after passing through the esophagus and being absorbed in the intestines, plays a role in delivering oxygen and nutrients throughout the body. If water is insufficient, oxygen and nutrients cannot be distributed properly, leading to decreased metabolism and easy fatigue. Therefore, if you suffer from chronic fatigue, you should check whether you are not drinking enough water.
● Obesity
When the body lacks water, gastric juice and intestinal moisture decrease, causing constipation and indigestion, which can lead to abdominal obesity. Drinking even one cup of water can create a feeling of fullness, so drinking water before meals can help reduce food intake or aid in weight loss.
● Headache, Anxiety, Depression
Water helps organs function actively; when lacking, major organs cannot perform properly and release the stress hormone cortisol. Exposure to this hormone can cause anxiety and depression, and in severe cases, headaches, causing discomfort in daily life.
● Dry Skin
When the body lacks moisture, the skin quickly becomes dry and loses elasticity, creating an environment prone to wrinkles and accelerating skin aging. To alleviate dry skin symptoms and prevent skin aging, it is advisable to consciously drink water frequently.
<4 Types of Tea Good to Drink Instead of Water>
Many people usually drink tea or beverages instead of water because plain water tastes bland. In such cases, drinking tea instead of water is a good alternative.
● Barley Tea
Barley tea has long been a popular alternative to bottled water. It is enjoyed for its savory taste and aroma. Besides its flavor, it helps lower cholesterol levels, prevent constipation, prevent diabetes, and has antioxidant effects, making it a beneficial tea.
● Rooibos Tea
Caffeine-free rooibos is a good coffee substitute at cafes. It is rich in iron, calcium, minerals, and has anti-aging and allergy-preventing effects, making it healthy to drink frequently like water.
● Brown Rice Tea
Known in traditional medicine as a beneficial tea, it is good to drink instead of water when experiencing severe motion sickness or dehydration due to diarrhea. It also helps prevent aging, eliminate harmful substances, and prevent cancer.
● Chamomile Tea
Chamomile tea is good for calming the mind and insomnia. It helps relieve stress, has antibacterial effects, and removes toxins and inflammation. Therefore, it is a good warm drink to have during rest or when mentally and physically exhausted from excessive work or study.
● Diseases That Require Drinking Less Water?
▷ Cirrhosis
When liver function declines, albumin is not produced. Low albumin concentration in the blood prevents water from being distributed to organs and causes water retention in the blood. The excess water eventually flows into the abdominal cavity, causing ascites.
▷ Heart Failure
In heart failure, the heart cannot pump blood effectively. Therefore, patients should limit water intake to within 1L per day. Drinking more causes blood to stagnate in vessels, increasing vascular pressure, which can lead to fluid leaking into the lungs and brain, causing edema, so caution is needed.
▷ Renal Failure
Patients with renal failure should drink water only as recommended by their doctor when thirsty. Especially in stage 5 dialysis patients, protein loss through dialysis reduces albumin production opportunities, causing water to fail to distribute to organs and flow into the abdominal cavity. Thus, water intake must be carefully managed.
▷ Adrenal Insufficiency
This condition causes excessive production of the adrenal hormone aldosterone, which blocks smooth excretion of water and salt, potentially causing systemic edema if too much water is consumed. Caution is advised.
● Diseases That Require Drinking Enough Water?
▷ Pneumonia, Bronchitis
Respiratory diseases like pneumonia and bronchitis cause rapid breathing and fever, increasing water loss through skin and respiratory tract. It is important to frequently drink lukewarm water to keep the respiratory tract moist.
▷ Inflammatory Urinary Tract Diseases
For urinary tract infections, cystitis, or prostatitis, drinking enough water to induce urination helps flush out inflammatory substances. Also, if waste is not excreted and becomes concentrated, it can lead to urinary stones, so drinking at least 500mL more than usual urine output is necessary.
▷ Diabetes
Diabetic patients without renal complications should drink water frequently to suppress blood sugar spikes. Elderly patients who do not feel thirst well should develop a habit of drinking water regularly every two hours, even if not thirsty.
▷ Hypertension, Angina
Insufficient water in the blood increases blood viscosity, slowing blood flow and increasing the risk of blood clots or fat deposits on vessel walls. Drinking enough water is important. Starting from dyslipidemia, sufficient water intake can prevent progression to angina. Salt intake should be strictly limited to 5-6g per day.
● Dry lips and tongue are signs of water deficiency?
If you have no underlying disease but frequently experience dry lips or tongue, dark yellow urine, or severe constipation, it signals significant dehydration. You need to drink more water. Conversely, frequent clear urine indicates excessive water intake beyond bladder capacity, which can lead to conditions like overactive bladder, so water intake should be adjusted.
● Is it dangerous for elderly with low physical activity to suddenly drink a lot of water?
The body requires more water with higher metabolism to excrete waste through sweat and urine. Elderly with low activity have reduced kidney function and metabolism, so sudden excessive water intake lowers sodium concentration in blood vessels, harming health. Hyponatremia initially causes indigestion and fatigue, and in severe cases, seizures. Elderly should be especially cautious.
● Is drinking weak Americano instead of water good?
Caffeine in tea and coffee causes significant water loss, requiring two glasses of water to compensate for one cup of coffee. Therefore, even weak coffee is not good as a water substitute. Caffeine and alcohol affect antidiuretic hormone, increasing urine output and water loss. For thirst relief and hydration, plain water is best.
● Should you drink water even if you don't feel thirsty during exercise?
During exercise, water is lost through sweat unknowingly, so you should drink water regularly even without strong thirst. Chronic dehydration impairs exercise performance recovery, so withholding water is harmful. It is good to drink a certain amount before exercise; water temperature around 4-5°C, slightly cold for better absorption, and adding a little honey is beneficial.
● Is water intake from food alone sufficient to replenish body water?
Body water is lost daily through sweat and excretion, so drinking water daily is essential to replenish it. Although food contains water, it is insufficient alone to meet daily water needs.
● Is it better to hold water in the mouth briefly before swallowing?
Holding water briefly in the mouth before swallowing is better. It sends a biological signal to the thirst center, allowing cells to recognize water intake and aiding absorption.
● Is gulping water harmful to brain health?
It is better to drink water slowly. Drinking a large amount quickly can cause a sudden increase in cerebral blood flow, risking cerebral vessel rupture. Drinking water slowly over at least 5 minutes allows metabolism to proceed properly, making it a healthier method.
● Does drinking only water cause weight gain?
The idea that drinking only water causes weight gain is false. Water has 0 kcal and no calories. Temporary weight gain after drinking is due to water weight, but healthy heart and kidneys will restore normal weight through diuresis. However, water retention can occur from salty food, menstruation, certain medications (blood pressure, diabetes, painkillers, hormones), or kidney, heart, liver diseases, making it seem like water causes weight gain.
● Should you drink water every hour?
It is good to drink small amounts of water every hour. Especially for the elderly, kidney water reabsorption decreases and the thirst center in the hypothalamus ages, reducing thirst sensation even when dehydrated. Therefore, consciously drinking small amounts hourly is beneficial. Also, avoid gulping water; sip slowly in small amounts for better health.
● Should people with cold hands and feet drink warm water?
Drinking warm water promotes digestion and blood circulation, helping remove toxins faster. People with cold hands and feet should drink lukewarm water rather than cold, and consistently drink 3-5 cups of warm tea or water daily to improve circulation and alleviate cold extremities.
● Is it better to drink lukewarm water on an empty stomach in the morning?
Drinking water on an empty stomach right after waking is best. While awake, the body is active, but during sleep, endocrine organs rest and the brain cleans itself, losing about 500mL to 1L of water. Upon waking, the body is dehydrated and blood is viscous. Slowly drinking lukewarm water increases blood volume, thins blood, and signals the stomach to start the day, which is very beneficial.
● Is drinking water before bed good?
Excessive water before bed can disturb sleep, but moderate amounts help. The body needs minimal water during sleep for calorie burning and sweat. Dark urine in the morning indicates dehydration during sleep. Older adults may have reduced antidiuretic hormone secretion, causing unnoticed dehydration during sleep. Drinking water before bed prevents this and supports circulation and metabolism.
Water is closely related to waste removal and constipation prevention. Drinking enough water helps prevent dry eyes, dry mouth, dry skin, boosts immunity, and maintains health. So why not start cultivating a healthy habit of drinking the necessary amount of water daily from now on?
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