{"id":130046,"date":"2025-09-17T15:03:34","date_gmt":"2025-09-17T07:03:34","guid":{"rendered":"https:\/\/gogoherbs.com\/?p=130046"},"modified":"2026-10-16T14:43:19","modified_gmt":"2026-10-16T06:43:19","slug":"blog-%e8%b5%b7%e5%ba%8a%e4%b8%80%e6%9d%af%e6%aa%b8%e6%aa%ac%e6%b0%b4-%e6%8e%92%e5%87%ba%e5%bb%a2%e7%89%a9%e8%ba%ab%e8%bc%95%e9%ac%86","status":"publish","type":"post","link":"https:\/\/gogoherbs.com\/en\/blog-%e8%b5%b7%e5%ba%8a%e4%b8%80%e6%9d%af%e6%aa%b8%e6%aa%ac%e6%b0%b4-%e6%8e%92%e5%87%ba%e5%bb%a2%e7%89%a9%e8%ba%ab%e8%bc%95%e9%ac%86","title":{"rendered":"Daily Hydration and Drinking Habits: How Much Water Should You Drink Each Day? 5 Foods to Add to Your Hydration Guide"},"content":{"rendered":"<div class=\"ace-line\" dir=\"auto\" data-node=\"true\">\n<blockquote><p>The answer will be given first:<strong>There are many reasons why you feel tired while working from home, but &quot;insufficient hydration&quot; is the easiest to overlook and also the easiest to improve.<\/strong>Adults are advised to drink about 6 to 8 cups of fluids per day (1 cup is about 240 ml, or about 1.4 to 1.9 liters); more should be consumed in hot weather, when sweating a lot, or during exercise. If you don&#039;t like the taste of plain water, you can add a small amount of mint leaves, lemon juice, cucumber, honey, or preserved plum to increase your fluid intake\u2014but before doing so, there are two things worth clarifying:<strong>Honey is still sugar in essence.<\/strong>,and<strong>Preserved plums have a very high sodium content.<\/strong>This article will first explain how much water you should drink each day, the relationship between dehydration, fatigue, and mood, then verify the actual nutritional value and precautions of these 5 ingredients, and finally explain the medical boundaries for heatstroke and dehydration.<\/p><\/blockquote>\n<nav aria-label=\"Table of contents\">\n<h2>This article contains<\/h2>\n<ol>\n<li><a href=\"http:\/\/127.0.0.1:59254\/static-html\/26fd687767571822\/#why\">Working from home is actually more tiring? Check your water levels first.<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:59254\/static-html\/26fd687767571822\/#howmuch\">How much water should we drink each day? Hong Kong official recommendations and serving conversions.<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:59254\/static-html\/26fd687767571822\/#evidence\">Dehydration and fatigue, mood and concentration<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:59254\/static-html\/26fd687767571822\/#foods\">Don&#039;t like drinking plain water? Verify these 5 ingredients for adding to your water intake.<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:59254\/static-html\/26fd687767571822\/#sugar-drinks\">The Trap of Replacing Plain Water with Beverages<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:59254\/static-html\/26fd687767571822\/#heat\">Summer Hydration and Heatstroke Prevention<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:59254\/static-html\/26fd687767571822\/#who\">Who should pay special attention to? Medical boundaries<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:59254\/static-html\/26fd687767571822\/#faq\">Frequently Asked Questions<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:59254\/static-html\/26fd687767571822\/#sources\">Data Sources and Health Disclaimer<\/a><\/li>\n<\/ol>\n<\/nav>\n<h2 id=\"why\">Working from home is actually more tiring? Check your water levels first.<\/h2>\n<p>Working from home saves commuting time, but many people actually feel more tired. There are many reasons for this: irregular schedules, more sedentary time, less physical activity like walking and climbing stairs, and a blurred line between work and rest. In addition, there is another often overlooked factor\u2014<strong>I drank less water<\/strong>\u3002<\/p>\n<p>In the office, you&#039;ll naturally replenish your fluids by going to the break room or getting water during meetings; when working from home, the refrigerator is right next to you, but you might not think to drink water; plus, with the air conditioning on for long periods and sitting in the same spot, you often only remember to drink water when you feel noticeably thirsty. All of these factors contribute to a gradual decrease in your daily fluid intake.<\/p>\n<p>Water plays a role in regulating body temperature, transporting nutrients and oxygen, lubricating joints, and excreting metabolic waste through urine, sweat, and feces.<a href=\"https:\/\/www.chp.gov.hk\/tc\/static\/100015.html\" target=\"_blank\" rel=\"noopener\">Centre for Health Protection (Liquid)<\/a>When the body is mildly dehydrated, the first thing affected is often not just &quot;thirst,&quot; but mental state and concentration\u2014a point that will be illustrated with research data in the next section.<\/p>\n<p>However, to be fair:<strong>Persistent fatigue cannot be entirely attributed to &quot;not drinking enough water&quot;.<\/strong>Sleep deprivation, stress, anemia, thyroid dysfunction, medication side effects, and other medical conditions can all be causes. If you&#039;ve maintained a regular sleep schedule and are drinking enough water, but fatigue persists for weeks, it&#039;s worth consulting a doctor rather than continuing to rely solely on drinking water (for a more comprehensive approach to combating fatigue, please refer to the website&#039;s &lt;...&gt;...&gt;...&gt;...&gt;...&gt;...&gt;...<a href=\"https:\/\/gogoherbs.com\/en\/%e5%b0%8d%e6%8a%97%e7%96%b2%e5%8b%9e%e7%9a%84%e6%9c%80%e4%bd%b3%e6%96%b9%e6%b3%95\/\" target=\"_blank\" rel=\"noopener\">The best ways to combat fatigue: practical strategies from sleep and exercise to diet.<\/a>\u3009\uff09\u3002<\/p>\n<h2 id=\"howmuch\">How much water should we drink each day? Hong Kong official recommendations and serving conversions.<\/h2>\n<p>The Hong Kong Department of Health&#039;s advice is very straightforward:<strong>Drink approximately 6 to 8 cups of liquid beverages daily.<\/strong>This includes water, tea, broth, and milk, etc.<a href=\"https:\/\/www.studenthealth.gov.hk\/tc_chi\/health\/health_dn\/health_dn_eat_hea.html\" target=\"_blank\" rel=\"noopener\">Department of Health Student Health Services (Diet and Nutrition)<\/a>\uff1b<a href=\"https:\/\/www.chp.gov.hk\/files\/her\/exn_nutp_025b_c.pdf\" target=\"_blank\" rel=\"noopener\">Centre for Health Protection&#039;s &quot;Healthy Eating Pyramid&quot;<\/a>Based on a serving size of approximately 240 ml, this equates to about 1.4 to 1.9 liters per day.<\/p>\n<p>The Centre for Health Protection also reminds:<strong>In hot weather, due to the significant loss of water through sweating, it is advisable to drink additional fluids.<\/strong>Therefore, &quot;6 to 8 cups&quot; is a daily benchmark, not an upper limit, and it is not the same number that applies to everyone or all seasons.<\/p>\n<table>\n<caption>Table 1: Common Sources of Liquid Consumption (Recommendations from the Centre for Health Protection)<\/caption>\n<thead>\n<tr>\n<th>It is recommended to include it in daily liquid intake.<\/th>\n<th>Points to note<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Water, tea, soup, and dairy drinks<\/td>\n<td>Water is the most straightforward choice; clear broth and dairy products are also included, but be mindful of the sodium content of the broth and the fat content of the dairy products.<\/td>\n<\/tr>\n<tr>\n<td>Caffeinated beverages (coffee, strong tea)<\/td>\n<td>Caffeine has a mild diuretic effect; the Centre for Health Protection recommends that when consuming caffeinated beverages...<strong>Drink more water<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Alcoholic beverages<\/td>\n<td>The Centre for Health Protection clearly pointed out<strong>Alcoholic beverages are not considered a source of fluids.<\/strong>Drinking alcohol is not recommended.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>The statement &quot;The human body&#039;s 70% is water&quot; needs to be corrected.<\/h3>\n<p>You often see online that &quot;the human body is composed of approximately 701 TP4T of water.&quot; This number is actually quite high.<strong>An adult&#039;s body is about 50% to 60% water.<\/strong>The proportion varies with age, sex, and body composition (adipose tissue has a lower water content, while muscles and organs have a higher water content), and the proportion in newborns can reach about 75%.<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK541094\/\" target=\"_blank\" rel=\"noopener\">NCBI Bookshelf &quot;Physiology, Water Balance&quot;<\/a>Therefore, the statement that &quot;the body is mostly water&quot; is correct in direction, but 70% should not be taken as the standard answer for everyone.<\/p>\n<h3>Besides feeling thirsty, how can I tell if I&#039;ve had enough to drink?<\/h3>\n<p>Thirst is a signal that your body is already dehydrated; waiting until you&#039;re thirsty to drink is often too late. You can refer to this in your daily life.<strong>urine color<\/strong>Pale yellow generally indicates sufficient hydration; a darker color (such as oolong tea color) usually indicates the need to replenish moisture as soon as possible.<a href=\"https:\/\/www.hpa.gov.tw\/Pages\/Detail.aspx?nodeid=4306&amp;pid=14493\" target=\"_blank\" rel=\"noopener\">Taiwan&#039;s Health Promotion Administration: &quot;Smart Water Drinking Tips for Cooling Down in Summer&quot;<\/a>(The same concept can be used as a reference for daily self-observation). Additionally...<strong>Develop the habit of &quot;drinking in small amounts, in multiple servings, and slowly&quot;.<\/strong>It is easier to absorb than drinking a large bottle at once, and it is less likely to cause gastrointestinal discomfort.<\/p>\n<h2 id=\"evidence\">Dehydration and fatigue, mood and concentration<\/h2>\n<p>Why does dehydration make us feel tired? One mechanism involves blood circulation: when water is insufficient, the total blood volume decreases, circulation efficiency deteriorates, and the amount of oxygen and nutrients delivered to the brain and muscles decreases, making people feel tired and slowing down. A widely cited comprehensive review (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20646222\/\" target=\"_blank\" rel=\"noopener\">Popkin et al., 2010, Nutrition Reviews, PMID 20646222<\/a>It summarizes the various connections between water and health, including body temperature regulation, cognitive performance, and kidney function.<\/p>\n<p>More noteworthy is that even<strong>Mild dehydration<\/strong>(Losing approximately 11 TP4T to 21 TP4T of water, usually not enough to cause significant thirst, is enough to affect one&#039;s condition.)<\/p>\n<ul>\n<li>A target<strong>a male<\/strong>Studies have found that mild dehydration can impair cognitive performance and mood.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21736786\/\" target=\"_blank\" rel=\"noopener\">Ganio et al., 2011, British Journal of Nutrition, PMID 21736786<\/a>\uff09\u3002<\/li>\n<li>Another one targeting<strong>female<\/strong>Studies have shown similar trends: mild dehydration is associated with changes in mood and some symptoms of discomfort.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22190027\/\" target=\"_blank\" rel=\"noopener\">Armstrong et al., 2012, The Journal of Nutrition, PMID 22190027<\/a>\uff09\u3002<\/li>\n<\/ul>\n<p>To be fair, these types of studies are mostly short-term with limited sample sizes and should not be over-generalized. However, they are quite consistent in their direction:<strong>Maintaining adequate hydration is one of the basic conditions for keeping the body in a stable state when focusing on work for extended periods.<\/strong>For those who work from home and have to attend meetings and stare at screens every day, keeping water at hand and replenishing it regularly is a small but very rewarding habit.<\/p>\n<h2 id=\"foods\">Don&#039;t like drinking plain water? Verify these 5 ingredients for adding to your water intake.<\/h2>\n<p>If plain water tastes too bland and you never feel like you can get enough, adding a small amount of flavorful ingredients is a good solution. Taiwan&#039;s Health Promotion Administration, when promoting drinking boiled water, suggests making &quot;flavored water&quot;\u2014adding a few lemon slices, fruit slices, or tea leaves to boiled water.<a href=\"https:\/\/www.hpa.gov.tw\/Pages\/Detail.aspx?nodeid=4306&amp;pid=14493\" target=\"_blank\" rel=\"noopener\">Taiwan&#039;s Health Promotion Administration: &quot;Smart Water Drinking Tips for Cooling Down in Summer&quot;<\/a>The following are five common types, which have been verified one by one, and additional notes not mentioned in the original manuscript have been added.<\/p>\n<table>\n<caption>Table 2: List of 5 types of ingredients to be added to water (data per 100 grams, USDA FoodData Central)<\/caption>\n<thead>\n<tr>\n<th>Ingredients<\/th>\n<th>Main nutrients (per 100 grams)<\/th>\n<th>Precautions when entering the water<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>mint leaves<\/td>\n<td>Low in calories, high in water, and contains small amounts of minerals and vitamins.<\/td>\n<td>The refreshing taste can help increase water intake; however, it may not be suitable for people with acid reflux.<\/td>\n<\/tr>\n<tr>\n<td>Lemon juice<\/td>\n<td>Vitamin C 38.7 mg; Water 92.3 g<\/td>\n<td>It is slightly acidic, so it should be diluted and prolonged contact with teeth should be avoided.<\/td>\n<\/tr>\n<tr>\n<td>cucumber (small cucumber)<\/td>\n<td>Water 95.2 g; Potassium 147 mg; Vitamin K 16.4 mcg<\/td>\n<td>Low in calories and high in water content; actually, the nutritional content is not high.<\/td>\n<\/tr>\n<tr>\n<td>Honey<\/td>\n<td>Calories: 304 kcal; Sugar: 82.1 g<\/td>\n<td>It is essentially sugar and must be included in the daily free sugar intake; it is prohibited for infants under 1 year old.<\/td>\n<\/tr>\n<tr>\n<td>preserved plum<\/td>\n<td>It has an extremely high sodium content (approximately 10,100 mg per 100 grams).<\/td>\n<td>One capsule contains approximately 114 mg of sodium, making it unsuitable as a primary source of daily hydration.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 id=\"mint\">1. Peppermint leaves<\/h3>\n<p>Simply add a few fresh mint leaves to water for a refreshing taste. The cooling sensation of mint comes from menthol, which stimulates cold receptors in the mouth and nose, making people feel refreshed and invigorated. Therefore, it is very suitable for making plain water more palatable.<\/p>\n<p>In terms of functional applications, more research is being conducted on...<strong>Peppermint oil (capsules) is used for irritable bowel syndrome.<\/strong>Symptom relief is possible; however, the concentration of peppermint leaf infusion is far below the research dosage, and its main effect is to improve taste and freshen breath, so expectations should not be too high. Practical reminder:<strong>People who have acid reflux or are prone to stomach discomfort<\/strong>Drinking peppermint products may not cause discomfort, so it is advisable to try a small amount first; it is not recommended for young children to drink highly concentrated peppermint drinks.<\/p>\n<h3 id=\"lemon\">2. Lemon juice<\/h3>\n<p>Lemon juice is a classic choice for enhancing the flavor of drinks. According to data from the U.S. Department of Agriculture, every 100 grams of lemon juice contains\u2026<strong>Vitamin C 38.7 mg<\/strong>\uff08<a href=\"https:\/\/fdc.nal.usda.gov\/\" target=\"_blank\" rel=\"noopener\">USDA FoodData Central, ID 167747<\/a>(This is a calculation; 150 ml of pure lemon juice contains approximately 58 mg of vitamin C, which is close to 60% of the recommended daily intake for adults.)<\/p>\n<p>A claim frequently cited online states: &quot;A Japanese study had women aged 36 to 59 drink 150 ml of lemon juice three times a day (morning, noon, and evening), and after three months, 80% of the participants experienced an increase in bone density.&quot; This statement needs to be carefully examined:<strong>The study actually only had 7 participants.<\/strong>The result was that &quot;6 out of 7 people showed an increase in bone density,&quot; which is about 80%. However, this sample of 7 people, without a control group, represents a very preliminary observation.<strong>This is insufficient to prove that &quot;drinking lemon juice increases bone density&quot;.<\/strong>\u3002<\/p>\n<p>One noteworthy aspect is a large-scale industry-academia collaborative study: 44 middle-aged and older women consumed a beverage made from lemons grown in Hiroshima Prefecture daily for six months. The study observed that forearm bone density was maintained and bone resorption indicators decreased.<a href=\"https:\/\/www.pokkasapporo-fb.jp\/company\/news\/release\/160421_01.html\" target=\"_blank\" rel=\"noopener\">Pokka Sapporo \u00d7 Hiroshima Prefectural University and other institutions jointly conducted research<\/a>But pay attention to a key detail:<strong>This beverage is a calcium-fortified formula, containing 350 mg of calcium per 200 ml.<\/strong>Therefore, the positive results cannot be entirely attributed to lemon juice itself.<strong>Lemon juice can be a great help for daily hydration and flavoring, but it shouldn&#039;t be considered the main source of calcium.<\/strong><\/p>\n<p>Another point to note about teeth: lemon juice is acidic, and frequent, prolonged contact with teeth may increase the chance of enamel erosion. Recommendation:<strong>Dilute with water, use a drinking straw, and avoid drinking immediately after brushing your teeth.<\/strong>\uff08<a href=\"https:\/\/www.nhs.uk\/live-well\/healthy-body\/take-care-of-your-teeth-and-gums\/\" target=\"_blank\" rel=\"noopener\">NHS\u3008Take care of your teeth and gums\u3009<\/a>For other common myths about lemonade, please refer to the website&#039;s &lt;&lt;<a href=\"https:\/\/gogoherbs.com\/en\/blog-%e6%9a%a2%e9%a3%b2%e6%aa%b8%e6%aa%ac%e6%b0%b4%e6%8e%92%e6%af%92%e5%8a%a9%e6%b6%88%e5%8c%96\/\" target=\"_blank\" rel=\"noopener\">Drinking lemon water can detoxify and aid digestion?<\/a>\u3009One article.<\/p>\n<h3 id=\"cucumber\">3. Cucumber (small cucumber)<\/h3>\n<p>Cucumbers have a high water content\u00a0<strong>95.2%<\/strong>With only 15 kcal, it&#039;s a very &quot;cost-effective&quot; hydrating food. The original article stated that it contains folic acid, vitamin C, vitamin K, calcium, magnesium, and potassium, which is correct, but you should read the details carefully.<strong>The actual content is not high.<\/strong>Every 100 grams of cucumber contains 147 mg of potassium, 16 mg of calcium, 13 mg of magnesium, 16.4 \u03bcg of vitamin K, only 2.8 mg of vitamin C, and 7 \u03bcg of folic acid.<a href=\"https:\/\/fdc.nal.usda.gov\/\" target=\"_blank\" rel=\"noopener\">USDA FoodData Central, ID 168409<\/a>\uff09\u3002<\/p>\n<p>In other words, the value of cucumber lies in<strong>Low in calories, high in moisture, and with a refreshing taste.<\/strong>It&#039;s perfectly fine to add to drinking water; however, calling it a &quot;significant source of vitamin C or minerals&quot; is an exaggeration. Dark green vegetables are more effective at providing vitamin C, folic acid, and potassium.<\/p>\n<h3 id=\"honey\">4. Honey<\/h3>\n<p>Honey adds a natural sweetness to drinks and is a popular ingredient. But remember this:<strong>Honey is still sugar at its core.<\/strong>According to data from the U.S. Department of Agriculture, 100 grams of honey contains approximately 304 kcal and 82.1 grams of sugar.<a href=\"https:\/\/fdc.nal.usda.gov\/\" target=\"_blank\" rel=\"noopener\">USDA FoodData Central, ID 169640<\/a>The World Health Organization classifies honey as a &quot;free sugar&quot; and recommends that daily free sugar intake should be less than 101 TP4T of total energy. Further reducing it to below 51 TP4T offers additional health benefits.<a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789241549028\" target=\"_blank\" rel=\"noopener\">WHO &quot;Guideline: Sugars intake for adults and children&quot;<\/a>\uff09\u3002<\/p>\n<p>Converting 5% to a daily serving size: Based on 2,000 kcal per day, 5% is approximately equal to<strong>25 grams of sugar<\/strong>That&#039;s about 5 teaspoons; 1 tablespoon of honey (about 21 grams) is equivalent to about 17 grams of sugar. In other words,<strong>Honey should not be the primary source of sugar throughout the day.<\/strong>Adding a tablespoon of honey to several drinks throughout the day can easily exceed your sugar intake limits. The benefits and precautions for drinking honey water are detailed in another article on this website: &lt;<a href=\"https:\/\/gogoherbs.com\/en\/blog-%e8%87%aa%e8%a3%bd%e8%9c%82%e8%9c%9c%e6%b0%b4%e5%a5%bd%e8%99%95%e5%a4%9a-%e4%bd%86%e5%9b%9b%e9%a1%9e%e4%ba%ba%e6%87%89%e9%81%bf%e5%85%8d%e9%a3%b2%e7%94%a8\/\" target=\"_blank\" rel=\"noopener\">What are the benefits of honey water?<\/a>\u3009\u3002<\/p>\n<p><strong>Special reminder: Do not give honey to infants under 1 year old.<\/strong>Honey may contain Clostridium botulinum spores, which can cause infant botulism if the infant&#039;s intestines are not able to resist them, with serious consequences.<a href=\"https:\/\/www.cfs.gov.hk\/tc_chi\/programme\/programme_rafs\/programme_rafs_fm_02_10.html\" target=\"_blank\" rel=\"noopener\">Centre for Food Safety: Botulinum Toxin and Honey<\/a>\uff09\u3002<\/p>\n<h3 id=\"plum\">5. Dried plums<\/h3>\n<p>Preserved plums are sweet and sour, and from a Traditional Chinese Medicine perspective, they are said to quench thirst and aid digestion. In summer, soaking a preserved plum in warm water makes it easier to eat (this is a systematic explanation from Traditional Chinese Medicine). However, there is one characteristic of preserved plums that must be clearly explained:<strong>It is a high-sodium pickled food<\/strong>\u3002<\/p>\n<p>The Centre for Food Safety and the Consumer Council tested savory snacks in Hong Kong, and the results showed...<strong>The average sodium content of preserved plums is as high as 10,100 mg per 100 grams.<\/strong>It is one of the categories with the highest sodium content in the test (the highest sample contains 13,000 mg of sodium per 100 grams).<strong>One preserved plum (approximately 0.88 grams of edible portion) contains about 114 milligrams of sodium.<\/strong>A typical serving size (about 10 capsules) is already close to half of the daily sodium intake limit.<a href=\"https:\/\/www.cfs.gov.hk\/tc_chi\/programme\/programme_rafs\/programme_rafs_n_01_08.html\" target=\"_blank\" rel=\"noopener\">Centre for Food Safety: 60% of salty snacks contain high levels of sodium.<\/a>\uff1b<a href=\"https:\/\/www.consumer.org.hk\/tc\/press-release\/20090316-0\" target=\"_blank\" rel=\"noopener\">Consumer Council&#039;s Choice Test Report, Issue 389<\/a>The World Health Organization recommends that adults consume less than 2,000 milligrams of sodium per day (about 5 grams of salt).<\/p>\n<p>Therefore, the practical conclusion is:<strong>Preserved plums can be used occasionally for flavoring and to stimulate saliva production, but they are not suitable as a primary source of daily hydration.<\/strong>If you wish to drink it, start with one or two tablets and limit them to your daily sodium intake. Choose products with lower sodium content whenever possible. People with high blood pressure, kidney disease, or heart disease should be especially careful with their intake. For information on the relationship between water intake and edema, please refer to the website&#039;s [link\/reference].<a href=\"https:\/\/gogoherbs.com\/en\/blog-%e6%b0%b4%e8%85%ab%e5%96%9d%e7%b4%85%e8%b1%86%e6%b0%b4%e6%9c%89%e7%94%a8%e5%97%8e%e4%ba%86%e8%a7%a3%e6%b0%b4%e8%85%ab%e4%b8%bb%e8%a6%81%e5%8e%9f%e5%9b%a0\/\" target=\"_blank\" rel=\"noopener\">Causes and Evidence of Edema<\/a>\u3009\u3002<\/p>\n<h2 id=\"sugar-drinks\">The Trap of Replacing Plain Water with Beverages<\/h2>\n<p>Many people find plain water &quot;tasteless&quot; and opt for bubble tea, juice, or soda instead. While this replenishes fluids, it also introduces extra sugar and calories. The World Health Organization recommends that daily free sugar intake should be below 101 TP4T of total energy, including sugars from juice, honey, and various sweetened drinks; this translates to a drink containing 50 grams of sugar, which is equivalent to twice the recommended daily limit. For information on the actual sugar content of Hong Kong&#039;s bubble tea and how to choose it, please refer to the website&#039;s [link\/reference].<a href=\"https:\/\/gogoherbs.com\/en\/blog-%e6%89%8b%e6%90%96%e9%a3%b2%e5%93%81-%e4%b8%80%e6%9d%af%e5%b0%b1%e7%a0%b4%e6%af%8f%e6%97%a5%e7%b3%96%e6%94%9d%e5%8f%96%e9%87%8f\/\" target=\"_blank\" rel=\"noopener\">How high is the sugar content in hand-shaken beverages?<\/a>&gt;; For the difference between whole fruit and juice, see &lt;<a href=\"https:\/\/gogoherbs.com\/en\/blog-%e6%b0%b4%e6%9e%9c%e6%94%9d%e5%85%a5%e9%81%8e%e9%87%8f%e6%8f%90%e9%98%b2%e8%84%82%e8%82%aa%e8%82%9d\/\" target=\"_blank\" rel=\"noopener\">Sugar and fructose metabolism in fruits<\/a>\u3009\u3002<\/p>\n<p>If you find plain water too bland and want to avoid sugar, the &quot;flavored water&quot; idea mentioned in this article is very useful:<strong>Adding a few slices of lemon, cucumber, or a small amount of mint leaves can change the taste without adding much sugar or calories.<\/strong>If you want to eat more foods with high water content at the same time, you can refer to the information on this site.<a href=\"https:\/\/gogoherbs.com\/en\/blog-%e5%8d%81%e7%a8%ae%e9%a3%9f%e7%89%a9%e8%b6%85%e9%81%a9%e5%90%88%e5%a4%8f%e5%ad%a3%e8%a3%9c%e6%b0%b4\/\" target=\"_blank\" rel=\"noopener\">Ten foods perfect for hydration in summer<\/a>\u3009\u3002<\/p>\n<h2 id=\"heat\">Summer Hydration and Heatstroke Prevention<\/h2>\n<p>During the summer heat, even sitting still can cause sweating, resulting in greater water loss than expected. The Centre for Health Protection points out that when the body cannot effectively dissipate heat under extreme temperatures, heat exhaustion can occur, with symptoms including dizziness, headache, nausea, shortness of breath, and confusion. If body temperature rises to extreme levels (generally exceeding 40 degrees Celsius), heatstroke is more likely to occur, leading to convulsions or loss of consciousness.<a href=\"https:\/\/www.chp.gov.hk\/tc\/static\/90064.html\" target=\"_blank\" rel=\"noopener\">Centre for Health Protection: Take precautions against heatstroke during the hot summer months.<\/a>\uff09\u3002<\/p>\n<p>The Department of Health has also reminded the public that over the past five years, there have been more than 200 cases of heatstroke hospitalizations annually in Hong Kong, with approximately 2 to 5 deaths each year, concentrated in the summer months of May to September.<a href=\"https:\/\/www.info.gov.hk\/gia\/general\/202609\/26\/P2026092600184.htm\" target=\"_blank\" rel=\"noopener\">Department of Health press release: The hot weather reminds the public to take precautions against heat-related illnesses.<\/a>The following groups are more susceptible to heatstroke and need to take special care:<strong>Infants and young children, the elderly, pregnant women, people with chronic illnesses (such as heart disease or high blood pressure), outdoor workers or manual laborers, and overweight individuals.<\/strong><\/p>\n<p>For prevention, the Centre for Health Protection recommends the following: drink plenty of water to prevent dehydration; wear light-colored, loose and breathable clothing; keep indoor air circulating; avoid strenuous exercise or prolonged activities in hot weather; schedule outdoor activities in the morning or later in the afternoon; and avoid drinking caffeinated beverages (such as coffee and tea) and alcoholic beverages to prevent accelerated water loss through the urinary system.<\/p>\n<h2 id=\"who\">Who should pay special attention to? Medical boundaries<\/h2>\n<p>For most people, regular hydration is safe, but extra caution is needed in the following situations, and you should follow your doctor&#039;s instructions.<\/p>\n<h3>Situations requiring immediate assistance (call 999)<\/h3>\n<ul>\n<li>Appears under high temperature conditions<strong>Dizziness, headache, nausea, shortness of breath, confusion<\/strong>Symptoms;<\/li>\n<li>Body temperature rises to extreme levels (generally exceeding 40 degrees Celsius).<strong>Generalized convulsions or loss of consciousness<\/strong>\uff1b<\/li>\n<li>Dry, hot skin, no sweating, and a rapid, weak pulse.<\/li>\n<\/ul>\n<p>The Centre for Health Protection reminds the public that if the above situation occurs, it is imperative to take immediate action, such as cooling down the patient and providing first aid, otherwise there may be a risk to their life.<\/p>\n<h3>Situations where medical attention should be sought as soon as possible<\/h3>\n<ul>\n<li>Dehydration symptoms persist or worsen:<strong>Persistent thirst, significantly reduced and dark urine output, dizziness, rapid heartbeat, and poor mental state<\/strong>\uff1b<\/li>\n<li>fatigue<strong>Lasting for several weeks<\/strong>Even with a regular sleep schedule and adequate hydration, there was no improvement.<\/li>\n<li>Symptoms of heat exhaustion (dizziness, headache, nausea, shortness of breath) may occur under high temperatures.<\/li>\n<\/ul>\n<h3>People who need to restrict their water intake<\/h3>\n<p>Suffering from<strong>Heart disease, kidney disease, liver disease<\/strong>People who experience edema often need their fluid intake to be individually assessed and restricted by a doctor, and should not increase it significantly on their own. These individuals should consult a doctor or nurse before deciding on hydration plans for hot weather. Furthermore,<strong>Elderly people may have a duller sense of thirst.<\/strong>Children may not feel thirsty like young people, so family members and caregivers can remind them to drink water regularly; the water intake arrangements for infants and young children should also be discussed with medical staff.<\/p>\n<h2 id=\"faq\">Frequently Asked Questions<\/h2>\n<h3>Do I really need to drink 8 glasses of water every day?<\/h3>\n<p>Not necessarily. The Hong Kong Department of Health recommends about 6 to 8 cups of fluids per day (1 cup is about 240 ml, or about 1.4 to 1.9 liters), which includes water, tea, soup, and milk. Actual needs will vary depending on the weather, activity level, amount of sweating, and individual health condition; more should be consumed in hot weather or when sweating heavily. The important thing is to &quot;drink enough&quot; rather than rigidly memorizing a specific number.<\/p>\n<h3>Can coffee or tea be counted as part of your daily water intake?<\/h3>\n<p>It can be partially counted, but it&#039;s important to note that caffeine has a mild diuretic effect. The Centre for Health Protection recommends drinking plenty of water when consuming caffeinated beverages (such as coffee and strong tea) to replenish the fluids lost through the urinary system. As for alcoholic beverages, the Centre for Health Protection explicitly states that they are not considered a source of fluids and does not recommend drinking alcohol.<\/p>\n<h3>Can lemon water replace plain water? Will it damage my teeth?<\/h3>\n<p>Lemon water can be a way to increase water intake, but it is not recommended to completely replace plain water. Lemon juice is acidic, and frequent or prolonged contact with teeth may increase the chance of enamel erosion. It is recommended to dilute it with water, drink it through a straw, and avoid drinking it immediately after brushing your teeth. In addition, the claim circulating online that &quot;drinking lemon juice can increase bone density&quot; is based on an original study with only 7 participants and no control group, and is a very preliminary observation that should not be taken as a definitive effect.<\/p>\n<h3>Does soaking preserved plums in water really hydrate the skin? What precautions should be taken?<\/h3>\n<p>Soaking preserved plums in water makes the water sweet and sour, making it easier to drink and indirectly helping to increase water intake. From a traditional Chinese medicine perspective, it is also believed to quench thirst and promote the production of body fluids. However, preserved plums are high-sodium pickled foods: tests by the Food Safety Centre show that their average sodium content is about 10,100 mg per 100 grams, and one plum contains about 114 mg of sodium. It is recommended to eat one or two plums at a time and include them in your daily sodium intake. They are not suitable as the main source of daily hydration; people with high blood pressure, kidney disease, or heart disease should especially control their intake.<\/p>\n<h3>Is honey water considered a healthy drink?<\/h3>\n<p>Honey adds a natural flavor to drinks, but it is still sugar at its core. The World Health Organization classifies honey as a free sugar and recommends that daily free sugar intake should be below 101 TP4T of total energy, ideally below 51 TP4T. For a daily intake of 2,000 kcal, 51 TP4T is approximately 25 grams of sugar (about 5 teaspoons), and 1 tablespoon of honey contains about 17 grams of sugar. Moderate consumption is fine, but it should not be the primary source of sugar or water throughout the day, nor should its sugar content be ignored. Furthermore, honey should not be given to infants under 1 year old.<\/p>\n<h3>Are cucumbers (small cucumbers) really that nutritious?<\/h3>\n<p>Cucumbers have a high water content of approximately 951 TP4T and are low in calories, making them a refreshing and hydrating food. However, the content of certain nutrients is actually not high: every 100 grams of cucumber contains only about 2.8 mg of vitamin C and about 7 micrograms of folic acid. Its value lies in its low calories, high water content, and taste, making it suitable for adding to drinking water or salads. If you want to supplement vitamin C, folic acid, and potassium, dark green vegetables will be more effective.<\/p>\n<h3>Why do I feel more tired when working from home?<\/h3>\n<p>Common causes include irregular sleep patterns, sedentary lifestyles, decreased physical activity, blurred work-rest lines, and unconsciously drinking too little water. Insufficient hydration can affect blood circulation and concentration, making you more prone to fatigue. You can start by checking your water intake and sleep schedule; if fatigue persists for several weeks and doesn&#039;t improve even after adjustments, you should consult a doctor, as anemia, thyroid problems, and other conditions can also cause persistent fatigue.<\/p>\n<h3>How do I know if I&#039;m dehydrated?<\/h3>\n<p>Thirst is a signal that the body is already dehydrated; waiting until you feel thirsty to drink is often too late. You can observe urine color daily: pale yellow generally indicates adequate hydration, while darker colors (like oolong tea) usually indicate the need to replenish fluids as soon as possible. Other symptoms include dizziness, rapid heartbeat, significantly reduced urination, and poor mental state. If you experience dizziness, headache, nausea, shortness of breath, or confusion in high temperatures, rest immediately, cool down, and seek help.<\/p>\n<h3>Who should not drink too much water?<\/h3>\n<p>People with heart disease, kidney disease, liver disease, or edema usually need their fluid intake to be individually assessed and limited by a doctor, and should not increase it significantly on their own. Elderly people may have a dulled sense of thirst and may not actively seek water; family members and caregivers should proactively remind them. The drinking arrangements for infants and young children should also be discussed with healthcare professionals.<\/p>\n<h3>Do I need to drink sports drinks or electrolyte water?<\/h3>\n<p>For people engaged in normal daily activities or working indoors, plain water is sufficient and there is no need to supplement electrolytes. Sports drinks are mainly designed for prolonged exercise that causes heavy sweating, and some products have a high sugar content; in everyday hydration situations, the sugar they provide is often more than actually needed. Whether electrolyte supplementation is necessary during prolonged exercise or heavy sweating in high temperatures depends on the situation and should be discussed with a professional.<\/p>\n<h2 id=\"sources\">Data Sources and Health Disclaimer<\/h2>\n<ul>\n<li>Centre for Health Protection (Liquid):<a href=\"https:\/\/www.chp.gov.hk\/tc\/static\/100015.html\" target=\"_blank\" rel=\"noopener\">https:\/\/www.chp.gov.hk\/tc\/static\/100015.html<\/a><\/li>\n<li>Department of Health Student Health Services (Diet and Nutrition):<a href=\"https:\/\/www.studenthealth.gov.hk\/tc_chi\/health\/health_dn\/health_dn_eat_hea.html\" target=\"_blank\" rel=\"noopener\">https:\/\/www.studenthealth.gov.hk\/tc_chi\/health\/health_dn\/health_dn_eat_hea.html<\/a><\/li>\n<li>Centre for Health Protection&#039;s &quot;Healthy Eating Pyramid&quot; (Know Your Food, Drink, and Choose):<a href=\"https:\/\/www.chp.gov.hk\/files\/her\/exn_nutp_025b_c.pdf\" target=\"_blank\" rel=\"noopener\">https:\/\/www.chp.gov.hk\/files\/her\/exn_nutp_025b_c.pdf<\/a><\/li>\n<li>Centre for Health Protection: &quot;Prevent Heatstroke in the Hot Summer&quot;<a href=\"https:\/\/www.chp.gov.hk\/tc\/static\/90064.html\" target=\"_blank\" rel=\"noopener\">https:\/\/www.chp.gov.hk\/tc\/static\/90064.html<\/a><\/li>\n<li>Department of Health press release: The hot weather reminds the public to take precautions against heat-related illnesses.<a href=\"https:\/\/www.info.gov.hk\/gia\/general\/202609\/26\/P2026092600184.htm\" target=\"_blank\" rel=\"noopener\">https:\/\/www.info.gov.hk\/gia\/general\/202609\/26\/P2026092600184.htm<\/a><\/li>\n<li>Centre for Food Safety: 60% of salty snacks contain high levels of sodium.<a href=\"https:\/\/www.cfs.gov.hk\/tc_chi\/programme\/programme_rafs\/programme_rafs_n_01_08.html\" target=\"_blank\" rel=\"noopener\">https:\/\/www.cfs.gov.hk\/tc_chi\/programme\/programme_rafs\/programme_rafs_n_01_08.html<\/a><\/li>\n<li>Consumer Council&#039;s &quot;Choice&quot; Issue 389: Testing the Sodium Content of Savory Snacks:<a href=\"https:\/\/www.consumer.org.hk\/tc\/press-release\/20090316-0\" target=\"_blank\" rel=\"noopener\">https:\/\/www.consumer.org.hk\/tc\/press-release\/20090316-0<\/a><\/li>\n<li>Centre for Food Safety: Botulinum Toxin and Honey<a href=\"https:\/\/www.cfs.gov.hk\/tc_chi\/programme\/programme_rafs\/programme_rafs_fm_02_10.html\" target=\"_blank\" rel=\"noopener\">https:\/\/www.cfs.gov.hk\/tc_chi\/programme\/programme_rafs\/programme_rafs_fm_02_10.html<\/a><\/li>\n<li>World Health Organization Guideline: Sugars intake for adults and children:<a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789241549028\" target=\"_blank\" rel=\"noopener\">https:\/\/www.who.int\/publications\/i\/item\/9789241549028<\/a><\/li>\n<li>USDA FoodData Central (Cucumber 168409, Lemon Juice 167747, Honey 169640):<a href=\"https:\/\/fdc.nal.usda.gov\/\" target=\"_blank\" rel=\"noopener\">https:\/\/fdc.nal.usda.gov\/<\/a><\/li>\n<li>NCBI Bookshelf &quot;Physiology, Water Balance&quot;:<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK541094\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK541094\/<\/a><\/li>\n<li>Taiwan Health Promotion Administration: &quot;Cooling Down and Refreshing: Smart Water Drinking Tips&quot;<a href=\"https:\/\/www.hpa.gov.tw\/Pages\/Detail.aspx?nodeid=4306&amp;pid=14493\" target=\"_blank\" rel=\"noopener\">https:\/\/www.hpa.gov.tw\/Pages\/Detail.aspx?nodeid=4306&amp;pid=14493<\/a><\/li>\n<li>Pokka Sapporo \u00d7 Prefectural Hiroshima University, etc.: The long-term effects of \u30ec\u30e2\u30f3juice drinks on the health of the bones:<a href=\"https:\/\/www.pokkasapporo-fb.jp\/company\/news\/release\/160421_01.html\" target=\"_blank\" rel=\"noopener\">https:\/\/www.pokkasapporo-fb.jp\/company\/news\/release\/160421_01.html<\/a><\/li>\n<li>NHS Dehydration:<a href=\"https:\/\/www.nhs.uk\/conditions\/dehydration\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.nhs.uk\/conditions\/dehydration\/<\/a><\/li>\n<li>NHS\u3008Take care of your teeth and gums\u3009\uff1a<a href=\"https:\/\/www.nhs.uk\/live-well\/healthy-body\/take-care-of-your-teeth-and-gums\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.nhs.uk\/live-well\/healthy-body\/take-care-of-your-teeth-and-gums\/<\/a><\/li>\n<li>Popkin BM, et al. Water, hydration, and health.\u00a0<i>Nutrition Reviews<\/i>\u00a02010;68(8):439-458. (PMID 20646222):<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20646222\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/20646222\/<\/a><\/li>\n<li>Ganio MS, et al. Mild dehydration impairs cognitive performance and mood of men.\u00a0<i>British Journal of Nutrition<\/i>\u00a02011;106(10):1535-1543. (PMID 21736786):<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21736786\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/21736786\/<\/a><\/li>\n<li>Armstrong LE, et al. Mild dehydration affects mood in healthy young women.\u00a0<i>The Journal of Nutrition<\/i>\u00a02012;142(2):382-388. (PMID 22190027):<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22190027\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/22190027\/<\/a><\/li>\n<\/ul>\n<p><strong>Health Disclaimer:<\/strong>The information provided in this article is for general health and nutrition information only and should not replace professional medical diagnosis, treatment, or individual advice. Everyone&#039;s physical condition is different, and water intake and dietary arrangements should be adjusted according to individual circumstances. If you have a chronic illness, are taking medication, are pregnant, are breastfeeding, or are experiencing persistent discomfort, please consult a doctor or registered dietitian.<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u7b54\u6848\u5148\u8b1b\uff1a\u5728\u5bb6\u5de5\u4f5c\u611f\u5230\u75b2\u5026\uff0c\u539f\u56e0\u5f88\u591a\uff0c\u4f46\u300c\u88dc\u6c34\u4e0d\u8db3\u300d\u662f\u6700\u5bb9\u6613\u5ffd\u7565\u3001\u4e5f\u6700\u5bb9\u6613\u6539\u5584\u7684\u4e00\u9805\u3002\u6210\u5e74\u4eba\u6bcf\u5929\u5efa\u8b70\u98f2\u7528\u7d04 6 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":130047,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[837,161],"tags":[2206,2207,2203,2204,2205,2208],"class_list":["post-130046","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-837","category-161","tag-2206","tag-2207","tag-2203","tag-2204","tag-2205","tag-2208"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u65e5\u5e38\u88dc\u6c34\u8207\u98f2\u6c34\u7fd2\u6163\uff1a\u559d\u6c34\u91cf\u3001\u812b\u6c34\u8207\u75b2\u52de Gogo Herbs<\/title>\n<meta name=\"description\" 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