Kan naupan lai atang tawhin ni khatah tui glass 8 tal kan in tur tih min hrilh vek a. I nu leh pa te, i zirtirtu te, leh i sikul zirtirtu te pawhin hetiang hian an hrilh fo che a ni mai thei. Mahse hei hi mi zawng zawng tan a dik tak tak em? Mi zawng zawng hian ni khatah tui glass 8 kan in thin tih hi a dik em? A awlsam zawngin a chhanna chu ‘ni lo’ tih a ni. I taksain tui a mamawh zat hi thil tam takah a innghat a, chung zingah chuan i kum, i activity level, leh climate te pawh a tel. Chuvangin vawiinah hian hetiang chiah hi han sawi ila, i duh ang tui in dan tur.
Amount of water to drink
Know the amount of water needed per day based on weight, activity and climate
Engvangin nge tui hi kan taksa tan a pawimawh em em?
Ngaihtuah teh, i taksa rih zawng 60% vel chu tui a ni. Chumi awmzia chu kan taksa chhunga thil kalphung zawng zawng leh cell tin atan tui hi a pawimawh tihna a ni. Car tan gasoline ang mai a ni.
A awlsam zawngin sawi ila, tui hian kan taksa chhungah thil pawimawh tam tak a ti a, chung zingah chuan:
- Kan taksa peng hrang hrang atanga toxins te a flush chhuak thin.
- Kan chaw ei chhunga nutrient awmte hi cell-ah a kal a.
- Kan ruhte tan cushion angin hna a thawk a, a venghim bawk.
- Kan ei leh in tur kan digest theih nan min pui thin.
Tui i in tlem chuan i dehydrated thei . Chumi awmzia chu i taksain tui a nei tlem tihna a ni. Dehydration pangngai hian hahna leh lu na ang chi symptom a thlen theih laiin, natna khirh zawk, luak chhuak, buai leh seizure te a awm thei thung. Chuvang chuan nitin tui in tam a pawimawh.
Chuti a nih chuan ni khatah tui engzat nge kan mamawh?
Chu '8 glasses' thil kan sawi tawh kha dan tak tak a ni lo. Kaihhruaina tlangpui chauh a ni. Mi tin tui mamawh zat hi a takah chuan a inang lo. Mahse, hemi chungchangah hian Institute of Medicine (IOM) chuan rawtna engemaw zat a siam a ni.
| Mihring | Nitin tui in tur atana rawtna |
|---|---|
| Mipa tan chuan | Cup 13 vel (litre 3 vel) . |
| Hmeichhia tan | Cup 9 vel (litre 2 aia tlem lo) . |
| Nu naupai te | Cup 10 vel a ni |
| Nu hnute pe thinte | Cup 12 vel a ni |
Heng zat te hian tui i in chauh ni lovin, tea, coffee , thei in tur, leh soup ang chi thila tui awmte pawh a huam tel bawk. Mahse, chu chu nakinah kan sawi leh ang.
A pawimawh ber chu heng number te hi ngaihtuah lutuk loh hi a ni. I taksa thu ngaihthlak a tha ber.
If you’re doing a lot of exercise that makes you sweat , emaw, khaw lum laiin i workout a nih chuan, a tlangpui aia tui in tam a ngai ang. I taksaah tui tam tak a hloh avangin natna i neih chuan tui i in tam a ngai bawk.
Special Note: Lung lam natna emaw, kal natna thenkhat emaw i neih chuan ni khata tui i in zat kha tihtlem a ngai mai thei. Chuvangin, heng natna te hi i neih chuan i doctor nen engzat nge i tana tha tur tih hi sawipui ngei ang che .
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Check Availability →Naupang tê tête chu engtin nge tui i pêk ang?
Puitling leh naupangte tui mamawh zat hi kum, an rih zawng, an thawhrim dan leh boruak a zirin a inang lo.
- A vaiin naupang leh puitling naupangte hian ni khatah tui cup 6 leh 8 inkar an mamawh a ni.
- Naupang kum 1-3 inkar chuan ni khatah tui no 4 vel a mamawh a.
- Naupang kum 4-8 inkar chuan cup 5 vel a mamawh a.
Naupang infiam lai hian minute 15-20 danah tui no chanve emaw pahnih emaw in tur pek a tha.
A pawimawh ber: Naute thla 6 hnuai lam
Nausen thla 6 hnuai lam chu eng thil vangin tui pangngai pek loh tur.Naute pum chu a te hle a. Tui i pek chuan chu pum te tak te chu tuiin a khat ang. Tichuan an thanlenna atana pawimawh tak nu hnute tui emaw formula emaw in tur hmun an hloh ang. Chuvangin naute hian a mamawh tui zawng zawng chu nu hnute emaw formula atang emaw hian a hmu vek a ni.
Tui in hian i thau i tihtlem thei tak tak em?
Hei hi mi tam takin an zawh thin a ni. Ni e, tui in hian taksa rihna tihtlem kawngah a pui thei tih finfiahna engemaw zat a awm. Hetiang hi a ni:
- Metabolism a ti chak: Tui i in hian, a bik takin tui lum i in hian i taksa hian taksa lumna a thlen theih nan chakna a hman belh a ngai a ni. Hei hian calorie i hal chak deuh thei a ni.
- Fullness feeling a pe: Zirna thenkhatah chuan chaw ei hmaa tui glass hnih in hian ei tur 22% velin a tihtlem thu an tarlang.
- Calorie tamna in tur aiah: Sugary drinks, soda leh thei in tur ai chuan tui i in hian ni khata calorie tul lo i ei zat chu nasa takin i tihtlem thei a ni. A chhan chu tui hian calorie zero a nei a ni.
Mahse, hre reng ang che, tui in ringawt hian i taksa rihna tam tak i tihtlem thei lo. Mahse tui tam tak in bakah ei leh in hrisel leh exercise neih hian i thil tumte thlen theihna kawngah kawng thui tak a zawh ang.
Tui aiah heng thilte hi i in chuan eng nge thleng ang?
Ni khata tui i in tur zat hian tui chauh ni lovin, in tur leh ei tur dang pawh a huam tel bawk. Mahse, fimkhur ngai thil engemaw zat a awm.
| In tur chi hrang hrang | Eng nge hriat tur |
|---|---|
| Coffee leh tea in tur a ni | Hengte hian tui pe mah se, caffeine hian taksain zun tam zawk a chhuah tir thei a ni. Mi hrisel tan chuan ni khata coffee no 2-4 in hi a buaithlak lo. Mahse, i jittery tih i hriat chuan cut back rawh. |
| Zu | Beer leh wine ang chi thilah pawh tui awm mahse, hengte hian taksa atanga tui tam zawk a bo tir thei a, tui tlakchhamna a thlen thei bawk. |
| Infiamna lam in tur | Exercise nasa tak neih laiin thawmhnaw hmanga electrolyte hloh chu a thlak danglam thei a ni. Mahse, sugar leh calorie a tam thei hle. Label chhiar la, a tul hunah chauh hmang rawh. |
| Energy Drinks te pawh a awm | Hengte hi sports drinks nen a danglam hle. Sugar leh caffeine an pai hnem hle. Naupang leh tleirawl tan a tha lo. |
| Tui tamna ei tur | Thlai leh thei chi hrang hrang cucumber, lettuce, leh watermelon te hi tui 90% aia tam a ni. Soup leh stew te pawh a tha hle. |
Tui i in tam chuan eng nge thleng ang? (Tui Ruihhlo) .
Puitling hrisel tan chuan ei leh in pangngai nena tui in tam lutuk hi a tlem hle a, mahse a thleng thei.
Vawi khata tui i in tam lutuk a, mahse i kal (kidney)-in tui tam zawk chu a paih chhuak thei lo a nih chuan hyponatremia tih natna i nei thei a ni. A awlsam zawngin thisena sodium ang chi mineral te chu a diluted a, chu chuan sodium level chu hlauhawm takin a tlahniam a ni. Hei hian nunna a tichhe thei a ni. Hei hi infiammi, hla tak tak, marathon ang chi tlan thinte tan chuan a dik hle.
Thyroid natna, kal, thin, emaw thinlung natna i neih chuan, emaw, damdawi thenkhat, natna tidamtu (NSAID) leh antidepressant thenkhat i ei a nih chuan, i doctor hnenah i tana tui tling tur zawt rawh.
Engtin nge tui ka in tawk em tih ka hriat theih ang?
Chutianga tih theih dan awlsam tak pahnih a awm.
1. I tuihal reng reng em? I tuihal reng reng loh chuan tui i in tawk tihna a ni mai thei.
2. I zun chu eng rawng nge ni? I zun chu light yellow emaw clear emaw a nih chuan chhinchhiahna tha tak a ni. Dark yellow emaw orange emaw a nih chuan tui in tam a ngai tihna a ni.
Take-Home Thuchah a ni
- “Ni khatah tui glass 8” tih dan hi mi zawng zawng tan a hman theih loh. I mamawh zat chu i kum, i activity level leh i hriselna dinhmun a zirin a inang lo ang.
- I taksa chu ngaithla rawh. Tuihâl i hriat hunah tui in thin ang che. I zun rawng kha ngaihven rawh.
- Naute thla 6 hnuai lam chu tui pangngai pe ngai suh. An tui mamawh zawng zawng chu nu hnute emaw formula emaw atang hian an hmu vek a ni.
- Sugary drinks aiah tui in hi hriselna leh taksa rihna tihtlem nan tih dan tha tak a ni.
- Damdawi lam natna rei tak, thinlung natna emaw, kal natna emaw i neih chuan nitin tui i in tur zat chungchangah doctor rawn hmasa phawt ang che.
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