Din Mein Kitna Pani Peena Chahiye? Garmi, Sardi Aur Wazan Ke Hisaab Se

1. "8 glass" ka rule kahan se aaya?

Hum sab ne suna hai ke roz 8 glass pani peena chahiye. Yeh rule asaan hai isliye mashhoor hai, magar science mein is ka koi mazboot naqsha nahi mila. Asal numbers us report se aate hain jo America ke Institute of Medicine (ab National Academies) ne 2004 mein shaya ki.

Is report ke mutabiq jin logon mein pani ki kami nazar nahi aati, un mein khawateen roz tehreeban 2.7 litre (91 ounce) aur mard tehreeban 3.7 litre (125 ounce) total pani lete hain. Total ka matlab hai: sada pani, chai, doodh, phal, shorba, sab milakar.

2. To glass mein kitna pani peena hai?

Mayo Clinic ki khulasa ke mutabiq tehreeban 20 fisad pani khane se aa jata hai, baqi mashroobat se. Yaani 2.7 litre mein se kuch 0.5 litre khane se ata hai aur baqi tehreeban 2 litre cheezon se jo hum peete hain, jin mein chai, doodh aur lassi bhi shamil hain.

Agar aap ko ye hisaab bohat tafseeli lage to ek asaan andaza: 6 se 8 glass mashroobat aur khane mein sabziyan aur phal rakhein. Yeh aam logon ke liye aksar theek baith jata hai, magar yeh andaza hai, hukm nahi.

3. Aap ka jism kya batata hai

Piyas lagna sab se pehli nishani hai. Magar piyas ke ilawa bhi nishaniyan hain: munh sukhna, sar mein halka dard, chakkar aur thakan. Peshab ka rang bhi acha ishara hai: halka bhoosa matlab theek, gehra peela matlab pani zyada peeyen.

Yaad rakhein, kuch vitamins aur dawaen peshab ka rang peela kar deti hain, to sirf rang par bharosa na karein.

4. Kab zyada pani chahiye?

National Academies ka khud kehna hai ke jo log bohat active hain ya garam mausam mein rehte hain unhein zyada pani chahiye. Pakistan ki garmi mein, khaaskar jab paseena zyada aaye, pani aur namak dono kam hote hain.

Dast, ulti ya bukhar mein jism se zyada pani nikalta hai. Bachon aur buzurgon mein is ka khatra zyada hota hai, kyunke buzurgon mein piyas ka ehsas kamzor ho jata hai. Aise mein ORS ka istemal doctor ke mashware se karein.

5. Pani peene ki aadat kaise banayein

Subah uth kar pehle ek glass pani, har khane se pehle ek glass, aur kaam ki meez par ek bottle jo aap ko nazar aaye. Yeh teen chhoti aadatein kaafi hoti hain.

Sada pani pasand na ho to us mein khira, pudina ya nimbu ke tukre daalein. Magar sharbat ya cold drink ko pani ka badal na samjhein, un mein cheeni bohat hoti hai.

6. Chai, doodh aur lassi: kya yeh bhi pani mein gine jate hain?

Haan. Mayo Clinic ke mutabiq doodh, juice aur chai jaisi mashroobat bhi total pani mein shamil hoti hain, aur chai ya coffee ki caffeine ke bawajood unka pani jism mein jazb hota hai. Isliye "chai peena pani ki kami karta hai" wala daawa mubalagha hai.

Magar yeh aap ke liye ek bahana na ban jaye: chai mein cheeni aur doodh ki calories bhi hoti hain, aur zyada caffeine neend kharab karti hai. Sada pani sab se sasta aur sehatmand intikhab hai, isay roz ki mashroobat mein pehli jagah dein.

Sabziyan aur phal bhi pani ka acha zariya hain. Khira, tarbooz, kharbooza, santra aur tamatar mein pani ki miqdar zyada hoti hai, aur garmiyon mein inhein khane mein shamil karna piyas bujhane ka mazedaar tareeqa hai.

7. Zyada pani peene ke bhi nuqsan hain?

Haan, magar yeh aam hai nahi. Intehai garmi mein bohat kam waqt mein bohat zyada pani peene se khoon mein namak ka tawazun bigar sakta hai. Yeh khaaskar lambi daud ya zor ki warzish ke dauran dekha gaya hai.

Dil, gurde ya jigar ke mareezon ko pani ki miqdar doctor se poochni chahiye, kyunke un ke liye had mukarrar ho sakti hai. Yeh maloomat un ke liye nahi, un ke liye doctor ka mashwara pehle hai.

Hawalay (Sources)

• National Academies: report on dietary intake of water, salt and potassium
• Mayo Clinic: How much water do you need?

Note: Yeh maloomat sirf aam agahi ke liye hai, ilaj ka mutabadal nahi. Koi bimari, hamal, ya musalsal alamaat hon to doctor se zaroor mashwara karein.