Many people may think, "I’ve been drinking water since I was born, so do I really need instructions?" In fact, there are proper rules for drinking water. Let’s take a look.

1. Drink an appropriate amount of water

Daily water intake should be sufficient without excess. According to the Dietary Guidelines for Chinese Residents, adults are recommended to drink 1,500 to 1,700 millilitres of water every day. People with heavy physical labour may drink more as needed.

An easy way to check if you drink enough water is to observe urine colour. Clear, pale yellow urine means adequate hydration; dark, cloudy urine with a strong odour signals you need to drink more water.

2. Sip water slowly

Avoid chugging large amounts at once. Take small sips and swallow gradually. Around 200 millilitres per serving is ideal, which allows the body to absorb water efficiently. Drinking too much water in one go may cause physical discomfort.

3. Drink proactively before feeling thirsty

For those with light daily activity, drink water voluntarily every two hours. Waiting until you feel thirsty means your body is already dehydrated by at least 1% of its fluid volume. Severe dehydration impairs bodily functions and may damage the kidneys over time.

4. Do not replace plain boiled water with beverages

Substituting plain water with soft drinks is an unhealthy habit. Most beverages contain high levels of sugar and phosphate. Long-term consumption accelerates calcium loss from the body, raises calcium concentrations in urine and raises the risk of kidney stones.

High-sugar drinks are also poorly absorbed by the human body. Their metabolism consumes existing bodily water, leaving you even thirstier after drinking. Excess sugar intake also adds surplus calories and contributes to obesity.