Things to pay attention to when drinking water for weight loss in summer

The weight loss method of drinking water in summer should pay attention to controlling water intake, avoiding drinking water on an empty stomach, choosing appropriate water temperature, cooperating with moderate exercise, and adjusting dietary structure. Reasonable drinking water can help promote metabolism, but excessive or improper drinking water may lead to health risks such as hyponatremia.

1. Control water intake

Daily water intake is recommended to be controlled at 2000-3000 milliliters, consumed in small amounts in portions. Drinking a large amount of water in a short period of time may increase the burden on the kidneys and even lead to water poisoning. According to weight calculation requirements, approximately 30-35 milliliters of water are needed per kilogram of body weight, and an additional 500-800 milliliters are required after exercise. The color of the urine should be light yellow, and adjustments should be made if it is too dark or too light.

2. Avoid drinking water on an empty stomach

After waking up in the morning, you can drink 100-200 milliliters of warm water first, but avoid drinking more than 500 milliliters of empty ascites at once. Drinking 300ml of water 30 minutes before meals can help control appetite, but those with weaker gastrointestinal function may experience bloating. When merging diseases such as gastric ulcers, drinking water on an empty stomach should be adjusted according to medical advice.

3. Choose the appropriate water temperature

It is recommended to drink water at 20-40 ℃, as it may irritate the gastrointestinal mucosa and cause spasms if it is too cold. Avoid drinking ice water immediately after exercise as it may trigger cardiovascular stress reactions. In high temperature environments, a small amount of diluted salt water can be consumed. Add 1-2 grams of salt per 1000 milliliters of water to prevent electrolyte imbalance.

4. Combined with moderate exercise

30 minutes after drinking water, aerobic exercise such as brisk walking and swimming can be performed, with the best effect lasting 30-60 minutes daily. Add 100-150 milliliters of water every 15-20 minutes during exercise, using a small sip and slow drinking method. Patients with hypertension or heart disease should control their exercise intensity and avoid rapid hydration after sweating excessively.

5. Adjust dietary structure

Ensure a daily intake of 50-100 grams of high-quality protein, such as chicken breast, shrimp, etc., to prevent muscle loss. Paired with vegetables rich in dietary fiber such as broccoli and spinach, the daily intake should not be less than 300 grams. Reduce refined carbohydrates intake and replace some staple foods with coarse grains such as brown rice and oats. During the implementation of the summer drinking water weight loss method, it is recommended to monitor weight changes daily and lose no more than 1 kilogram per week. If discomfort symptoms such as dizziness and nausea occur, stop immediately and seek medical attention. Long term weight loss requires establishing a balanced diet pattern, which can combine drinking water with soothing exercises such as Ba Duan Jin and yoga to avoid extreme dieting. Ensure 7-8 hours of sleep per day during weight loss, as insufficient sleep may affect leptin secretion. If there is no effect for 2 weeks, it is recommended to consult a nutritionist to adjust the plan.