Dɛn dɔn tɛl wi ɔl frɔm we wi smɔl se wi fɔ drink at le 8 glas wata ɛvride. Yu mama ɛn papa, yu ticha dɛn, ɛn ivin yu skul ticha dɛn go dɔn tɛl yu dis ɔltɛm. Bɔt yu tink se dis na tru fɔ ɔlman? Na tru se ɔlman kin drink 8 glas wata ɛvride? Fɔ tɔk am simpul wan, di ansa na ‘nɔ’. Di wata we yu bɔdi nid kin dipen pan bɔku tin dɛn lɛk yu ej, di lɛvul we yu de du tin, ɛn di klaymat. So tide, mek wi tok abaut ekzakli dis, hau fo drink wata we fit yu.
Wetin mek wata impɔtant fɔ wi bɔdi?
Jɔs tink bɔt, lɛk 60% pan yu bɔdi wet na wata. Dat min se wata impɔtant fɔ ɛvri prɔses ɛn ɛvri sɛl na wi bɔdi. I tan lɛk petrol fɔ motoka.
Fɔ tɔk am simpul wan, wata kin du bɔku impɔtant tin dɛn insay wi bɔdi, lɛk:
- I de pul di pɔyzin dɛn we de na wi ɔgan dɛn.
- Wi kin kɛr di tin dɛn we de insay di it we wi de it go insay wi sɛl dɛn.
- I de wok lɛk kusɛn fɔ wi jɔyn dɛn ɛn i de protɛkt dɛn.
- I de ɛp wi fɔ digest di it we wi de it.
If yu nɔ drink bɛtɛ wata, yu kin gɛt wata na yu bɔdi . Dis min se yu bɔdi nɔ gɛt bɛtɛ wata. Wae yu nɔrmal dehydration kin mek yu gɛt sɔm kayn sayn dɛm lɛk fɔ taya ɛn ed pen, mɔr siriɔs tin dɛm lɛk fɔ gɛt diziz, kɔnfyushɔn, ɛn fɔ gɛt sik kin apin. So, i impɔtant fɔ drink inof wata ɛvride.
So ɔmɔs wata wi nid fɔ wan de?
Dat ‘8 glass’ tin we wi bin tok abaut bifo no bi rili ruul. Na jɔs wan jenɛral gaydlayn. Di wata we ɛnibɔdi nid rili difrɛn. Bɔt di Institute of Medicine (IOM) dɔn tɔk sɔm tin dɛn bɔt dis.
| Pɔsin | Rikɔmɛnd fɔ drink wata ɛvride |
|---|---|
| Fɔ man dɛn | Na lɛk 13 kɔp (lɛk 3 lita) . |
| Fɔ uman dɛn | Na lɛk 9 kɔp (we pas 2 lita smɔl) . |
| Mama dɛn we gɛt bɛlɛ | Na lɛk 10 kɔp dɛn |
| Mama dɛn we de gi pikin dɛn bɛlɛ | Na lɛk 12 kɔp dɛn |
Dɛn amount ya nɔto jɔs di wata we yu de drink , bɔt di wata we de insay tin dɛn lɛk ti, kɔfi , frut drink, ɛn sup. Bɔt wi go tɔk bɔt dat leta.
Di tin we impɔtant pas ɔl na fɔ nɔ wɔri tumɔs bɔt dɛn nɔmba ya. I bɛtɛ fɔ lisin to yu bɔdi.
If yu de du bɔku ɛksɛsayz we de mek yu swet , ɔ if yu de wok na di ples we di ples wam, yu go nid fɔ drink mɔ wata pas aw yu kin drink. Yu nid fɔ drink mɔ wata bak we yu gɛt sik lɛk fiva, vɔmit , ɔ dayarɛa , bikɔs yu bɔdi de lɔs bɔku wata.
Speshal Notis: If yu gɛt at pwɛl ɔ sɔm kayn kidni sik, yu kin nid fɔ stɔp di wata we yu de drink ɛvride. So, if yu gɛt ɛni wan pan dɛn sik ya, mek shɔ se yu tɔk to yu dɔktɔ bɔt us mɔni we fayn fɔ yu.
Aw yu fɔ gi wata to smɔl pikin dɛn?
Di wata we big pipul ɛn pikin dɛn nid kin difrɛn difrɛn wan bay di ej, wet, aw dɛn de wok, ɛn di klaymat.
- Na avrej, pikin ɛn smɔl pikin dɛn nid bitwin 6 ɛn 8 kɔp wata fɔ wan de.
- Pikin we ol bitwin 1-3 ia nid lεk 4 kכp wata wan de.
- Pikin we ol bitwin 4-8 ia nid lεk 5 kכp.
We pikin dɛn de ple, i fayn fɔ gi dɛn af kɔp ɔ tu wata fɔ drink ɛvri 15-20 minit.
Di tin we impɔtant pas ɔl: Bebi dɛn we nɔ rich 6 mɔnt yet
Nɔ gi klin wata to pikin dɛn we nɔ rich 6 mɔnt fɔ ɛni rizin.Bebi in bɛlɛ kin rili smɔl. If yu gi dɛn wata, da smɔl bɛlɛ de go ful-ɔp wit wata. Dɔn dɛn go lɔs di ples fɔ drink mama in milk ɔ fɔmula, we rili impɔtant fɔ mek dɛn gro. fכ dat, di pikin kin gεt כl di wata we i nid frכm in mama in milk כ fכmula.
Yu go rili ebul fɔ lɛf fɔ it bɔku bɔku it dɛn we yu de drink wata?
Dis na kwɛstyɔn we bɔku pipul dɛn kin aks. Yɛs, sɔm pruf de fɔ se fɔ drink wata kin ɛp fɔ mek yu nɔ gɛt bɔku bɔku bɔdi. Na dis na aw:
- I de mek di mɛtabolism spid: We yu de drink wata, mɔ kol wata, yu bɔdi gɛt fɔ spɛn ɛkstra ɛnaji fɔ mek i rich di bɔdi tɛmpracha. Dis kin ɛp yu fɔ bɔn di kalori dɛn kwik kwik wan.
- Gi filin fɔ ful-ɔp: Sɔm stɔdi dɔn sho se if yu drink tu glas wata bifo yu it, i de ridyus di it we yu de it bay lɛk 22%.
- Wan tin we go tek ples fɔ drink dɛn we gɛt bɔku kalori: We yu drink wata instead fɔ drink dɛn we gɛt shuga, soda, ɛn frut drink dɛn, yu kin ridyus di kalori dɛn we yu nɔ nid fɔ it ɛvride bad bad wan. Na bikɔs wata nɔ gɛt ziro kalori.
Bɔt mɛmba se yu nɔ go ebul fɔ lɔs bɔku wet if yu drink wata nɔmɔ. Bɔt if yu drink bɔku wata wit fayn it ɛn ɛksesaiz, dat go ɛp yu fɔ rich di tin dɛn we yu dɔn plan fɔ du.
Wetin go apin if yu drink dɛn tin ya instead fɔ drink wata?
Di wata we yu de it ɛvride nɔto wata nɔmɔ, bɔt ɔda drink ɛn it dɛn bak. Bɔt sɔm tin dɛn de we yu fɔ tek tɛm wit.
| Tayp fɔ drink | Wetin fɔ no |
|---|---|
| Kɔfi ɛn ti | Pan ɔl we dɛn tin ya de gi wata, di kafin kin mek di bɔdi pul mɔ urine. Fɔ pɔsin we gɛt wɛlbɔdi, 2-4 kɔp kɔfi wan de nɔto prɔblɛm. Bɔt if yu fil se yu de rɔtin, kɔt am bak. |
| Rum | Pan ɔl we tin dɛn lɛk bia ɛn wayn gɛt wata bak, dɛn tin ya kin mek mɔ wata lɔs na di bɔdi ɛn mek i nɔ gɛt wata. |
| Spɔt Drink dɛn | I de ɛp fɔ tek ples fɔ di ilɛktrɔlayt dɛn we de lɔs tru swet we yu de du bɔku ɛksɛsayz. Bɔt i kin gɛt bɔku shuga ɛn kalori. Rid di lɛbl ɛn yuz am nɔmɔ we nid de. |
| Enaji Drink dɛn | Dɛn tin ya difrɛn frɔm spɔt drink dɛn. Dɛn gɛt bɔku shuga ɛn kafin. Dɛn nɔ kin fayn fɔ pikin ɛn yɔŋ pipul dɛn. |
| Fɔd dɛn we gɛt bɔku wata | Frut ɛn vɛjitebul lɛk kɔkumba, lɛtis, ɛn watamɛlɔn pas 90% wata. Sup ɛn styu bak fayn. |
Wetin go apin if yu drink bɔku wata? (Wata Intoxication) .
I nɔ kin izi fɔ mek big pɔsin we gɛt wɛlbɔdi drink tumɔs wata wit nɔmal it, bɔt i kin apin.
If yu drink bɔku wata wan tɛm, bɔt yu kidni nɔ ebul fɔ pul di ɛkstra wata, yu kin gɛt wan sik we dɛn kɔl hayponatremia . Fɔ tɔk am simpul wan, di minral dɛn lɛk sɔdiɔm we de na di blɔd kin dil, ɛn dis kin mek di sɔdiɔm lɛvɛl go dɔŋ bad bad wan. Dis kin mek pɔsin in layf de pan denja. Dis kin apin mɔ fɔ atlet dɛn we de rɔn lɔng distans, lɛk maratɔn.
If yu gɛt tayroyd sik, kidni, liva, ɔ at sik, ɔ yu de tek mɛrɛsin lɛk sɔm tin dɛn we de mek yu nɔ fil pen (NSAID) ɛn sɔm tin dɛn we de mek yu nɔ fil bad, aks yu dɔktɔ bɔt di rayt wata fɔ yu.
Aw a go no if a de drink inof wata?
Tu simpul we dɛn de fɔ du dis.
1. Yu de fil tosti ol taim? If yu nɔ de fil tɔsti ɔltɛm, dat min se sɔntɛm yu de drink inof wata.
2. Us kɔlɔ yu urine gɛt? If yu urine layt yɔlɔ ɔ klia, dat na gud sayn. If i dak yɔlɔ ɔ ɔrɛnj, dat min se yu nid fɔ drink mɔ wata.
Mɛsej we dɛn kin kɛr go na os
- Di “8 glas wata fɔ wan de” lɔ nɔ de fɔ ɔlman. Di mɔni we yu nid go difrɛn fɔ yu ej, di lɛvɛl we yu de du tin, ɛn di wɛlbɔdi we yu gɛt.
- Lisin to yu bɔdi. Drink wata we yu fil se yu tɔsti. Pe atɛnshɔn to di kɔlɔ we yu urine gɛt.
- Nɔ ɛva gi klin wata to pikin dɛn we nɔ rich 6 mɔnt yet. Dɛn kin gɛt ɔl di wata we dɛn nid frɔm mama in milk ɔ fɔmula.
- Fɔ drink wata instead fɔ drink we gɛt shuga na rili fayn abit fɔ mek yu gɛt wɛlbɔdi ɛn fɔ kɔntrol yu wet.
- If yu gɛt sik we nɔ de mɛn lɛk at sik ɔ kidni sik, mek shɔ se yu go to yu dɔktɔ bɔt di wata we yu fɔ drink ɛvride.
Wata, wata, wata fɔ wan de, dɛhydration, wɛlbɔdi liv, weit lɔs, hydration, wata intake, wathura, dehydration, nyutrishɔn
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