到底喝多少水才健康？ 2016-11-07 ? Here's Exactly How Much Water You Should Drink Every Day 今天有小伙伴跟我抱怨說，每天八杯水真的有科學依據嗎？她昨天喝了八杯水，喝得自己都快吐了。小譯趕緊查了查，嘿！還真不用喝八杯！ You can stop obsessing over eight glasses a day now, k? 不要再迷信一天喝八杯水了好嗎？ You've probably heard you're supposed to drink at least eight 8-ounce glasses of water daily. That's almost enough to fill a 2 liter bottle—which even the most diligent water-drinkers may find daunting. But the classic advice is not the end-all-be-all of water intake. In fact, it's pretty misleading. 你也許聽說過每人每天至少應該喝8杯8盎司玻璃杯量的水。這么多的水幾乎足以裝滿一個2升的瓶子,因此即使是最勤奮的喝水者也會對此感到畏懼。但最經久不衰的建議是喝多少量并不是最重要的。事實上,把量作為評價的標準是很誤導人的。 "Fluid requirements vary among individuals based on age, sex, activity level, and even where you live," Jessica Fishman Levinson, M.S., R.D., C.D.N., founder of nutrition counseling company Nutritioulicious tells SELF. Your personal fluid requirements also can vary each day, depending on the other things you're doing, eating, and drinking. “對于水的需求會因為個體之間年齡、性別、活動水平,甚至居住場所不同而存在差異,”杰西卡·菲什曼·萊文森這樣告訴SELF的記者，她是一名理學碩士,注冊營養師，注冊護士，同時還是 Nutritioulicious咨詢公司的創始人。你自己每天對水的需求也會有所不同,這取決于你正在做的其他事情、吃的食物以及喝的東西。 The Institute of Medicine recommends that women get 2.7 liters—that's 11 cups—of water per day. Note, they don't say you need to drink 11 cups of water a day. That includes all sources of water—from a basic glass of tap, to a cup of coffee, to the water content of the foods you eat (which, the IOM estimates, makes up about one-fifth of your daily fluid intake). If you listen to your body—drink when you're thirsty, eat when you're hungry—chances are you're going to get what you need, or pretty close to it. So stop sweating the eight glasses a day hubbub and think about it this way instead: 美國醫學研究所建議女性每天應攝入2.7 升-——也就是大約11杯水。需要注意的是，這并不是說你一天需要喝夠11杯喝水。這里說的水包括各種形式的水——簡單的可以是一杯水，或者一杯咖啡，或者含水的食物(據美國醫學研究所估計,這部分總量約占人體日常液體攝入量的五分之一)。如果你聽從你身體反饋的信息——渴的時候就喝水，餓的時候就吃飯——那么你應該能獲得足夠多你身體需要的東西,或者非常接近其需求量。所以別再苦苦掙扎一天喝夠八杯水了，嘗試一下以下的幾種方法: All fluids count toward your daily intake 所有液體都可以算進你的每日攝入量 According to the Mayo Clinic, the benchmark should really say "eight 8-ounce glasses of fluid," not water, because drinking things like milk, tea, and juice contribute to your total. "Good options for hydration without added calories are waters infused with fruit and herbs, unsweetened tea, and sparkling water," Levinson says. 據梅奧診所表示,這個標準準確來說應該是“每天攝取8杯8盎司玻璃杯量的液體”，而不僅僅指水，因為喝牛奶、茶、果汁之類的也應該算在內。“既能補水，又沒有額外卡路里攝入的選擇可以是用水果和草本植物浸泡過的水，還有不加糖的茶和蘇打水。”萊文森說。 So does the water you get from the foods 食物中獲得的水也是這種液體 "Your body absorbs water in foods just like it would liquids," Levinson says. Many fruits and vegetables have high water content. Some good options: watermelon (duh), cucumbers, lettuce, celery, tomatoes, strawberries, oranges, and grapefruit. Even soup, Jell-O, and ice pops count as fluid. “你的身體從食物中獲取水分就像其從液體中獲取水分一樣,”萊文森說。許多水果和蔬菜的水分含量很高。以下是一些不錯的選擇:西瓜(呃)、黃瓜、生菜、芹菜、西紅柿、草莓、橙子、柚子。甚至連湯、果凍和冰棒都能算作液體。 Some foods and drinks can increase how much water you need. 一些食品和飲料可以提高你身體對水的需求。 "Foods with a diuretic effect, such as alcohol and asparagus, may cause you to excrete more water so you may need more," Levinson says. If you eat high-sodium foods, your body likely will retain more water, leaving you thirstier. Drinking more fluids will help dilute your system and get fluids moving regularly again. “有利尿作用的食品,比如酒精和蘆筍,在讓你排出更多的水的同時使你需要補充更多的水,”萊文森說。如果你吃了高鈉的食品,你的身體可能會保留更多的水,讓你感覺更渴。此時攝入更多液體能幫助你稀釋這個系統，并讓你的體液循環再次恢復到正常狀態。 The best way to gauge your intake is by how your body feels. 最佳判斷方法就是通過你身體的感覺。 If you're thirsty, your body's telling you that you need more water. "You might already be dehydrated," Levinson says. Another good way to determine your fluid status is by taking a peek inside the toilet after you pee. "If your urine is light yellow, you're probably getting enough fluids. If it's dark or smells strongly, you probably need more water." 當你感覺渴了,那是你的身體在告訴你,你需要更多的水。“你的身體可能已經缺水了,”萊文森說。確定你體內液體狀態的另一個好方法是上完廁所后順便看一眼你的尿液。“如果你的尿液是淡黃色的,那說明你體內攝入了足夠的液體。如果顏色偏深或氣味比較濃烈，這說明你可能需要更多的水了。” To make sure you're hydrated, keep a refillable water bottle with you all day so you can constantly sip whenever you want, and make a conscious effort to drink more whenever you're getting sweaty. 為了確保你身體中的水分充足,你可以隨身攜帶一個水壺,這樣你就可以隨時補充水分,當你的身體出了大量的汗之后，你也可以及時補充水分。 本文由百度翻譯 & 北語高翻聯合獨家翻譯出品 翻譯：朱潔 校對：李梅娟 編輯：李梅娟 文章來源: Self