Don't drink water blindly anymore!
Many people prioritize detoxification and health preservation by "drinking plenty of water," yet they overlook the body's tolerance. From the perspective of traditional Chinese medicine, drinking excessive water does not necessarily mean drinking correctly. If water is consumed improperly, it not only fails to detoxify but can also foster dampness.
Zhu Weikang, chief physician of the Fifth Oncology Department of Shanghai Traditional Chinese Medicine Hospital, explained in an interview with Health Times in February 2026 that the metabolism of fluids in our body mainly relies on two organs: the spleen and the kidney.
The spleen is like an "engine": it is responsible for transforming the water we drink into body fluid that nourishes the body.
The kidney is the "master switch": it is responsible for regulating these fluids, retaining the useful and excreting the useless as urine.
However, as we age, or due to the natural decline of spleen and kidney functions, our ability to metabolize fluids decreases. If we do not pay attention to our drinking habits, such as drinking a large amount of water at once or indulging in cold drinks, it will put additional burden on the weakened spleen and kidneys. The water we drink is difficult to metabolize normally, and instead of being turned into body fluid to nourish the body, it remains as dampness, causing symptoms such as thick and greasy tongue coating, fatigue, sticky stools, and lower limb edema. ①
Therefore, drinking a lot of water does not necessarily mean drinking it correctly. Dr. Zhu Weikang suggests that elderly people should follow the principle of "small sips, slow drinking, warm water, and choosing the right time" when drinking water. Drink 50-100 milliliters of water per hour to continuously replenish water; after getting up, drink a cup of about 100 milliliters of warm water to awaken the spleen, stomach, and intestines and dilute the blood; one hour before going to bed, drink 50 milliliters of warm water to maintain water balance during the night.
Avoid these 5 "misconceptions" about drinking water. Many people are not drinking correctly. Don't think that only the elderly need to pay attention. Long-term poor drinking habits may silently "harm your body".
1. Drinking too much at once in a big gulp
Drinking a large amount of water suddenly can cause a significant amount of water to enter the bloodstream rapidly, making the blood thinner. It can also speed up blood circulation in the body, increase the burden on the heart, and lead to chest tightness and shortness of breath. If patients with heart failure always drink water in large sips, it can lead to water retention, exacerbating their condition
✅ Correct practice: The core principle is to drink small amounts frequently. Drink about 100~200 milliliters of water each time, in multiple small sips. It is recommended to drink in small sips, especially after taking a bath or exercising, when the body is dehydrated.
2. Drink only when you are thirsty, not otherwise
Taking "thirst" as the only signal to drink water may result in only drinking two or three glasses of water in a day. In fact, by the time we feel thirsty, our body is already in a state of dehydration, and blood viscosity has begun to increase. If this continues for a long time, it will keep our body in a state of dehydration, affecting our health.
✅ Correct practice: Develop the habit of drinking water regularly, rather than waiting until you feel thirsty. Drink water every 1-2 hours during the day, and try to drink less 1 hour before bedtime to avoid frequent nocturia.
3. The water temperature is incorrect, either too hot or too cold
Drinking cold water can cause the gastrointestinal mucosa to suddenly encounter cold, leading to the contraction of originally open capillaries and resulting in gastrointestinal discomfort or even diarrhea. On the other hand, excessively hot water entering the esophagus can easily damage the esophageal mucosa and trigger esophageal cancer. Therefore, the temperature of drinking water should neither be too hot nor too cold. ③
✅ Correct practice: For ordinary people, drinking water at 35℃~40℃ is most suitable, as it is close to the temperature inside the human body, making the gastrointestinal tract more comfortable. ④4. Drinking excessively and blindly drinking more water every day
In fact, the advice of "eight glasses of water a day" may not be suitable for everyone. In 2022, a study jointly published by the Chinese Academy of Sciences and other institutions in the journal Science found that for males in their twenties, an average daily water intake of 1.5 to 1.8 liters (6 to 7 glasses) is sufficient; while for females of the same age, an average daily water intake of 1.3 to 1.4 liters (5.5 glasses) is enough. ⑤
✅ Correct practice: Adjust water intake flexibly according to the situation. Observing the color of urine is the simplest way to determine whether you have drunk enough water: light lemonade color indicates appropriate water intake, while a darker color indicates a need for hydration, and completely transparent and colorless urine indicates excessive water intake. In summer, when sweating is more, water intake should be appropriately increased, while in winter, when sweating is less, water intake should be appropriately reduced. If symptoms of dampness accumulation such as heavy body and swollen tongue appear, consciously reduce water intake. ①
5. Drinking strong tea instead of water for a long time may harm your body
Liu Junbao, chief physician of the Traditional Chinese Medicine Department at Henan Provincial People's Hospital, once wrote in Health Times that long-term consumption of strong tea can easily damage the kidneys. Tea contains caffeine, and a high concentration of caffeine in the body can impose a great burden on the kidneys. In addition, tea contains a lot of tannic acid, which can easily combine with iron in the body to form an insoluble substance, leading to kidney stones. ⑥
✅ The correct approach: Plain water is the best beverage, bar none. If you find it too bland, you can drink moderate amounts of weak tea, lemon water, etc.
Recommend 5 kinds of "healthy water",
Drink to maintain good physical condition
1. Light tea: It is not recommended to drink excessive strong tea, but drinking some light tea has many benefits for our body, such as antioxidation, digestion assistance, greasy food digestion, and refreshing the mind. Fermented teas such as black tea and Pu'er tea are warm in nature and do not harm the stomach, making them suitable for daily consumption by most people; green tea is cold in nature, and those with a hot constitution can drink it in moderation, while those with spleen and stomach deficiency and coldness should drink less. 2. Lemon water: A study published in the International Journal of Rheumatic Diseases in December 2025 found that drinking freshly squeezed lemon water daily can significantly help reduce uric acid levels, especially for people with gout and high uric acid levels. Do not add sugar when drinking lemon water, and if you find it too sour, you can add a small amount of honey.
3. Coicis Water: Coicis, with a sweet and mild taste and a slightly cold nature, can strengthen the spleen and stomach, promote urination, and eliminate dampness. It is beneficial for conditions such as spleen and stomach weakness, loose stools and diarrhea, edema due to spleen deficiency and dampness, urinary difficulties, or damp-heat arthralgia. However, it is not suitable for people with a deficiency-cold constitution, low sweating, or constipation. Take about 60 grams of coicis, wash them, soak them for 3 hours, and then boil them for 10 minutes. ⑧
4. Dried Tangerine Peel Water: Dried tangerine peel has a unique aroma and can stimulate the secretion of gastric juice. An Ting, a physician in the Metabolic Disease Department of Shanxi Provincial Hospital of Traditional Chinese Medicine, once published an article on the hospital's official account, introducing that the volatile oil contained in dried tangerine peel has a stimulating effect on the stomach and intestines, which can increase the secretion of gastric juice and restore appetite⑨. Dried tangerine peel is washed, boiled with water for ten minutes, and cooled to a suitable temperature before drinking.
5. Corn silk water: Corn silk not only has the effect of lowering blood pressure, but also has therapeutic effects such as stopping diarrhea, stopping bleeding, promoting diuresis, and nourishing the stomach. When boiled into water, corn silk emits a natural sweetness similar to that of sweet corn, completely eliminating the need for added sugar, and is rich in potassium. Take 15 grams of fresh corn silk, wash it, put it into a large cup, add 3 grams of green tea, pour in boiling water, cover the cup, and let it steep for 10 to 15 minutes. Drink it as a tea substitute.
