Ka noho mauwai ʻana me ka noʻonoʻo nui ʻole

Ma kekahi wahi o ke ala, ua lilo ka inu wai i papahana. Aia nā ʻōmole me nā kaha o kēlā me kēia hola, nā polokalamu e kāwili mai ana iā ʻoe, nā mea hoʻoikaika pūnaewele e koi ana i hoʻokahi galani o ka lā. No kekahi mea a kou kino i mālama ai iā ia iho i kou ola holoʻokoʻa, ua lilo ia a pā walaʻau loa.

Makemake mākou e hoʻohaʻahaʻa i ka leo. He akamai maoli kou kino i ka mālama ʻana i kona wai ponoʻī. He hōʻailona maoli ka makewai, a no ka hapa nui o ka poʻe olakino, hana ʻo ia. ʻAʻole ka pahuhopu ma ʻaneʻi ka hahai i kahi helu kupua. ʻO ia ka manaʻo e maopopo ke poʻo, paʻa, a maikaʻi, me ka hana ʻole iā ia i hana ʻelua.

Mai hea mai ka lula "ʻewalu kīʻaha"

ʻO ka ʻōlelo aʻo kaulana e inu i ʻewalu kīʻaha wai o ka lā, ʻoi aku ia he kaʻao ma mua o ka ʻepekema. ʻAʻohe noiʻi paʻa ma hope o kēlā helu pololei, a haʻalele ʻo ia i kahi hapa nui o ke kiʻi: loaʻa iā ʻoe ka wai mai nā mea he nui aʻe ma mua o kāu ʻōmole wai.

Hāʻawi nā Academies Nui o ka ʻAoao ʻEpekema, ʻEnekinia, a me ka Lapaʻau o ʻAmelika i kahi kuhikuhi ʻoi aku ka kūpaʻa. Manaʻo lākou i kahi inu wai kūpono o ka lā ma kahi o 13 kīʻaha no nā kāne a me 9 kīʻaha no nā wāhine. Akā, eia ka hapa e hoʻololi i nā mea a pau. Helu kēlā huina i nā wai a pau, ʻaʻole i ka wai maʻemaʻe wale nō, a ma kahi o ka hapalima ona, hele mai ia mai ka ʻai.

No laila, ʻoi aku ka maʻalahi o ke kiʻi ma mua o kona ʻano. Ke kuhikuhi nei ʻo Harvard Health no ka nui o nā mākua olakino, ʻaneʻane ʻehā a ʻeono kīʻaha o ka lā ka pono maoli o ka wai maʻemaʻe wale, no ka mea, hele mai ke koena ma o nā mea ʻē aʻe a pau āu e ʻai a inu ai.

ʻAʻole ʻo ka wai i ke kīʻaha wale nō

ʻO kēia ke kikoʻī e hoʻoheheʻe mālie i ka hapa nui o ka hopohopo. Hele mai ka mauwai mai kou lā holoʻokoʻa, ʻaʻole mai kahi ʻōmole hoʻokahi āu e pono e hoʻokahe a pau.

Hana maoli ka ʻai ma ʻaneʻi. He wai ka hapa nui o nā huaʻai a me nā lau ʻai. Ka leku, ke kaukama, ka ʻipu haoleʻaikai, nā ʻalani, nā hua ʻohelo, nā ʻohiʻa, ka kupa, ka waiūpaʻa, hoʻohui nā mea a pau i kou huina. Hoʻomauwai kahi laʻiki kau wela a me kahi huaʻai iā ʻoe ʻoi aku ma mua o kou manaʻo.

A ʻo ka hopohopo kahiko no ke kope a me ke kī? He kaʻao ka hapa nui. Ke ʻōlelo nei ʻo Harvard Health a me nā mea noiʻi ʻai o Harvard, hoʻowaiho nō nā mea inu kafeina iā ʻoe me ka koena maikaʻi o ka wai. ʻAe, hoʻoneʻe ka kafeina iā ʻoe i ka lua iki aʻe, akā mālama ʻoe i ka wai nui aku ma mua o kāu i nalo ai. ʻO ke kī, ke kope, ka waiū, ka wai hū, ka wai i kāu mau ʻai: helu nā mea a pau i ka huina.

ʻO ka wai maʻemaʻe nō ke ala maʻemaʻe loa, makepono loa, a me ke kō ʻole e hoʻopiha ai, no laila e ʻae iā ia e lilo i kou koho mua. E ʻike wale ʻaʻole pono ʻo ia e hana i ka hana iā ia hoʻokahi.

Ke ʻano e ʻike maoli ai inā ua lawa

E poina i ka helu. Hāʻawi kou kino iā ʻoe i ʻelua heluhelu maʻalahi, a ʻoi aku ko lāua hilinaʻi ma mua o kekahi helu.

Ka makewai. He hōʻailona ʻoiaʻiʻo ia. Inā ʻaʻole pinepine kou makewai, ʻano maikaʻi paha ʻoe. E omoomo i ka wā e makewai ai, a he wahi mua iki ma mua o kou manaʻo e pono ai ma kahi lā wela a hana paha.

Ka waihoʻoluʻu o kou mimi. Kani pololei kēia, akā ʻo ia ka hōʻike kūpono loa e loaʻa ai. ʻO ka melemele māmā, melemele māmā, hōʻike ua mauwai pono ʻoe. ʻO ka melemele ʻeleʻele kahi kuhikuhi e inu hou iki. ʻO ia ka hōʻike holoʻokoʻa, a hiki iā ʻoe ke hana iā ia me ka polokalamu ʻole.

He ʻano ko ka maloʻo māmā e hūnā iā ia iho ma ke ʻano he mea ʻē aʻe. Ke ʻōlelo nei nā mea noiʻi ʻai o Harvard hiki iā ia ke puka ma ke ʻano he luhi, ka paʻakikī o ka noʻonoʻo, ka hoʻomanaʻo ʻohu, ke poʻo ʻeha, a i ʻole ka huhū wale aku ma mua o ka maʻamau. No laila, inā hāʻule ʻoe i ka ʻauinalā, he mea kūpono ka hoʻāʻo mua ʻana i kahi kīʻaha wai ma mua o kou kiʻi ʻana i ke kope hou.

Ke pono kou kino i ka hou aku

Neʻe i luna ke kahua i kekahi mau kūlana ʻoiaʻiʻo. ʻAʻole koi kēia mau mea i kahi pepa helu, he wahi nānā hou iki wale nō.

• Ka wela. Hoʻoulu ka wā wela a haʻahaʻa i ka hou nui, no laila pono ʻoe e hoʻihoʻi i ka hou aku.
• Ka hoʻoikaika kino. ʻO ka neʻe a me ka hou ʻana, ʻo ia ka inu hou aku ma mua, i ka wā, a me ma hope. No nā hana lōʻihi a hou, nalo pū ʻoe i ka paʻakai, no laila ke koi paha kahi hana hoʻomau lōʻihi i ʻoi aku ma mua o ka wai wale.
• Ka maʻi. Huki ka piwa, ka luaʻi, a me ka hī i ka wai mai ou aku me ka wikiwiki. ʻO kēia ka wā e koʻikoʻi maoli ai ka noho mua ʻana i ka makewai.
• Ka hāpai a me ka hānai waiū. Hoʻopiʻi nā mea ʻelua i kou pono wai.
• Ka ʻelemakule ʻana. ʻAno emi ka ʻike o ka makewai me ka makahiki, no laila pono pinepine nā mākua kahiko e inu ma kahi papa manawa mālie ma kahi o ke kali ʻana e makewai.

Kekahi mau maʻamau liʻiliʻi e hana maoli ai

ʻAʻole pili kekahi o kēia i ka helu. ʻO ke ʻano lākou āu e hoʻonohonoho hoʻokahi ai a laila poina.

1. E mālama i ka wai ma kahi kokoke: kahi kīʻaha ma kou pākaukau, kahi ʻōmole i loko o kāu ʻeke. Lanakila ka maʻalahi ma luna o ka hoʻomanawanui.
2. E hoʻopili i ka inu me nā mea āu e hana mua nei. Kahi kīʻaha me kēlā me kēia ʻaina, hoʻokahi i kou lawe ʻana i ka lāʻau, hoʻokahi i kou noho ʻana e hana.
3. Inā hoʻopaʻananea ka wai maʻemaʻe iā ʻoe, e hoʻohui i ka lemi, ke kaukama, ka mineka, a i ʻole kahi pīpī wai hua. Helu nō ka wai hū.
4. E ʻai i kou wai. E kūkulu i kekahi mau huaʻai a me nā lau ʻai i ka lā a ua mauwai ʻoe me ka hoʻāʻo ʻole.
5. E inu i kahi hou iki ma mua o kou komo ʻana i ka wela a i ʻole ka hoʻoikaika kino, ʻaʻole wale ma hope o kou makewai loa.

Hiki iā ʻoe ke inu nui loa?

ʻAe, ʻoiai no ka hapa nui o ka poʻe he kakaʻikahi ia a ʻaʻole kūpono e hopohopo. Mālama nā puʻupaʻa i kahi nui kupanaha.

Hele mai ka pōʻino maoli mai ke koi ʻana i kahi nui loa o ka wai i loko o kahi manawa pōkole, ʻoi aku ka wikiwiki ma mua o ka hiki i kou kino ke hoʻomaʻemaʻe. Hiki i kēlā ke hoʻowali i ka paʻakai sodium i kou koko, kahi maʻi i kapa ʻia ʻo hyponatremia, kahi mea pōʻino. ʻAno puka ia i nā ʻolapa hoʻomau ʻoi loa e inu nui ana i ka wā o nā heihei lōʻihi, a ʻo ia kekahi o nā kumu i hiki ai i kēia ke lilo i kahi e hoʻino ai ke kaomi o ke galani o ka lā.

Kahi manaʻo kaʻawale: hoʻololi kekahi mau kūlana olakino, me kekahi mau pilikia puʻupaʻa, naʻau, ake, a thyroid, a me kekahi mau lāʻau, i ka nui o ka wai kūpono nou. Inā ua haʻi kekahi kauka iā ʻoe e hōʻemi i nā wai, e hahai i kāna alakaʻi ma luna o kekahi ʻatikala laulā, me kēia hoʻi.

No ʻaneʻane ka poʻe ʻē aʻe a pau, he hōʻoluʻolu ka hōʻuluʻulu ʻoiaʻiʻo. E inu i ka wā e makewai ai. E nānā i ka waihoʻoluʻu i kekahi manawa. E ʻai i kāu mau huaʻai a me nā lau ʻai, e nanea i kāu kope, e inu i kahi hou iki ke wela a i ʻole ke neʻe ʻoe. Ua mālama mau kou kino i kona kaulike ponoʻī i kēia manawa a pau. Ma ka nui, pono ʻo ia iā ʻoe e hoʻōki i ka noʻonoʻo nui a hāʻawi iā ia i kahi kīʻaha wai.

Nā kumu

• Harvard Health Publishing, How much water should you drink?
• Harvard T.H. Chan School of Public Health, The Nutrition Source, Water
• Mayo Clinic, Water: How much should you drink every day?