1. Dry mouth and swollen¹ tongue.

口腔干燥舌头肿胀

2. Dark yellow urine.

小便深黄

3. Constipation.

便秘

4. Skin becomes less elastic².

皮肤缺乏弹性

5. Palpitation.

心悸

6. Muscle cramps³ or spasms⁴.

肌肉痉挛

7. Dizziness.

头晕

8. Tiredness.

疲惫

9. Dry Tears.

没有眼泪

10. Body always feels hot.

感觉过热

Health experts suggest five numbers to remember and to drink enough water each day.

专家建议牢记五个数字，让身体喝足水。

First, an adult needs at least 1,200 milliliters of water every day, which is two bottles of mineral water.

首先，成年人每日需饮水至少1200毫升，也就是两瓶矿泉水。

Second, it takes 21 minutes for water to enter the cells of the body, therefore, drinking water a half an hour before a meal aids digestion⁵.

其次，水进入全身细胞需要21分钟，所以饭前半小时喝水，有助于消化。

Third, water at 25-37℃ is best for your health.

再次，25-37℃的水对人体健康最有利。

Fourth, going to the bathroom five to seven times indicates that you are drinking a sufficient amount of water for your body.

第四，每天去5-7次洗手间，才表示喝够了身体所需的水分。

Fifth, four kinds of people need to pay attention to how much water they drink. Diabetics and patients with heart disease, cardiovascular disease and kidney disease cannot have too much water or drink too quickly, since over-drinking can put too much stress on the heart and kidneys.

最后，4种人要特别注意喝水方法。糖尿病、心脑血管疾病、肾病患者，都不能喝太多的水，更不能猛喝，以免加重心脏和肾脏的负担。