Truth: Drink 8 glasses of water and sleep 8 hours a day?

The number [8] may be magical.

After long-term observation, Dr. Clove found that many people’s favorite figure is [8], with a small waist protruding from the front and a small waist protruding from the back. What I don’t like is [0], the kind that is flat up and down and only has a big belly, and the belt doesn’t work.

Also, you have to drink [8] glasses of water every day, sleep [8] hours every day, and work [8] hours from 9 to 5.

Today, let’s tell you three [8] related health truths.

Drink 8 glasses of water a day?

Not necessarily.

< < Dietary Guidelines for Chinese Residents 2016 > > Recommended: Adults Drink 1,500-1,700 milliliters of water every day. The average cup is almost 200-250 milliliters, which translates to just 7-8 glasses of water.

However, 8 cups are not enough for many times. For example, you need to drink more water before, during and after exercise when you sweat a lot in summer or high temperature environment, dry climate in autumn and winter, and before, during and after exercise.

Drinking a few cups is really not the point, as long as it can meet the needs of the body, you can also drink more if you want.

How do you judge whether the water you drink can meet the needs? The key depends on whether you have signs of thirst, oliguria and other water shortages.

It is recommended that you drink water like this:

    Drink in time, drink enough, don’t wait until you are thirsty. Drink a small amount, drink many times, and distribute evenly in each time period.

In particular, friends who are losing weight are reminded to drink more water.

Otherwise, it is easy to mistake the feeling of thirst for [hunger], and drinking more water half an hour before meals is conducive to reducing appetite, controlling appetite and losing weight will be easier.

Eight hours of sleep a day?

Not necessarily.

According to the latest research recommendation of the American Sleep Foundation:

Adults aged 18-64 sleep 7-9 hours a day.

Elderly people over 65 sleep 7-8 hours a day.

But in fact, sleep is a very unique habit for everyone. It is not just [beauty sleep] that you sleep too much. Not sleeping correctly may also make you more tired and tired.

Some people need to sleep nine hours a day, while others only need to sleep five hours a day, which is reasonable.

As long as one’s sleep habits can ensure one’s normal physiological needs, it doesn’t matter whether one sleeps enough for 8 hours.

Can one hour of exercise offset the harm of eight hours of sedentary sitting?

Not necessarily.

[Sitting in the office], this name is very vivid. Sitting for a long time can do a lot of harm, not only obviously promote obesity, but also easy to produce lumbar muscle strain, type 2 diabetes, heart disease, and even shorten life span.

Many friends who suffer from sitting for a long time are quite suffering in their hearts. Fortunately, they should take some exercise.

Ensure at least 30 minutes of moderate intensity exercise every day, which is really good for health. But! The important thing is always but.

A sedentary person who lacked sports foundation and habits before suddenly added one hour of sports every day, which could easily cause sports injuries.

Then don’t you exercise? No, the key is to do the following:

1. Consciously maintain a correct sitting posture.

Sit straight on your upper body, relax naturally while your shoulders are spread back, your upper arms are close to your body, and your elbows bend naturally to place your forearms on the table.

2. Get up and move in time to avoid sitting for a long time.

Pouring a glass of water (a small cup is recommended), going to the toilet and doing stretching exercises are all good.

3. Increase the amount of exercise step by step.

Morning running, walking and cycling to and from work, and taking a walk during lunch break are all good choices. On this basis, it is beneficial to gradually increase the amount of exercise according to one’s physical fitness, even if one hour of exercise cannot be guaranteed.