我們到底需要喝多少水?

我們到底需要喝多少水?

Here's some welcome news: Water can work wonders for your health.

這里有一些好消息:水可以為你的健康創(chuàng)造奇跡。

The humble liquid comprises about 60% of our body weight and allows our internal organs to perform at their best. Water regulates our body temperature, keeps our joints lubricated and carries nutrients to our cells. Water also provides moisture to skin, ensuring a bright and radiant glow.

這種不起眼的液體約占我們體重的60%，讓我們的內(nèi)臟器官發(fā)揮最佳功能。水可以調(diào)節(jié)我們的體溫，保持關(guān)節(jié)的潤滑，并將營養(yǎng)物質(zhì)運送到我們的細胞。水也提供水分給皮膚，確保明亮和容光煥發(fā)。

Even mild dehydration can be a physical stressor to the body, according to Melissa Majumdar, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. If we're not adequately hydrated, we may experience nausea and loss of appetite, and may find it difficult to concentrate and perform physical tasks, like carrying groceries or lifting weights.

美國營養(yǎng)與飲食學(xué)會的注冊營養(yǎng)師兼發(fā)言人梅麗莎·馬強達爾表示，即使是輕微的脫水也會給身體帶來壓力。如果我們沒有足夠的水分，我們可能會感到惡心和食欲不振，并且可能會發(fā)現(xiàn)很難集中精力完成體力活動，比如提東西或舉重。

So it's important to drink water. That much we know. And these days, while we stay at home with our reusable cups and convenient access to bathrooms, there's no good reason not to be drinking water.

所以喝水很重要。我們就知道這些。如今，當我們呆在家里用著可重復(fù)使用的杯子和方便去衛(wèi)生間的時候，沒有理由不喝水。

But how much is enough?

但是多少才算夠呢?

Water recommendations

關(guān)于水的建議

The Institute of Medicine recommends that women aim to consume 2.7 liters (or 91 ounces) of fluids daily, and men drink 3.7 liters (or 125 ounces). But thst recommendation doesn't focus on water specifically. Rather, it includes all fluids and water-rich foods, including fruits, vegetables and soups.

醫(yī)學(xué)研究所建議女性每天喝2.7升(或91盎司)液體，男性每天喝3.7升(或125盎司)液體。但是這個建議并沒有明確說水。相反，它包括所有富含水分的食物，包括水果、蔬菜和湯。

Considering that about 80% of our water intake comes from fluids and about 20% from foods, that breaks down to a daily goal of about 9 cups (or 72 ounces) of fluids for females and 12½ cups (or 100 ounces) for males.

考慮到我們大約80%的水攝入量來自液體，大約20%來自食物，這就分解為一個每日目標：女性約9杯(或72盎司)液體，男性約12.5杯(或100盎司)。

"It's a very general recommendation," explained Majumdar, who pointed out that factors like activity level, body composition and even climate all play a role in one's water needs.

馬強達爾解釋說:“這是一個非常普遍的建議。”他指出，活動水平、身體組成甚至氣候等因素都對人體的需水量有影響。

"If you are a long-distance runner and lose a lot of fluid through sweat, particularly in hot, humid conditions, you will need much more water than [a] weekend warrior who is doing a short jog in the gym."

“如果你是一名長跑運動員，通過出汗流失了大量水分，尤其是在炎熱潮濕的環(huán)境中，你需要的水分要比在健身房進行短距離慢跑的周末戰(zhàn)士多得多。”

Additionally, since muscle cells have a higher concentration of water than fat cells, someone with more lean muscle mass will have higher water needs — and may need to consume more water — than someone with more fat mass.

此外，由于肌肉細胞比脂肪細胞水濃度更高，肌肉質(zhì)量較低的人比脂肪質(zhì)量較高的人需要更多的水，而且可能需要消耗更多的水。

"A leaner person requires more water," Majumdar said, though she noted "they are probably more active anyway and will be drinking more as a result."

“瘦人需要更多的水，” 馬強達爾說，盡管她指出“他們可能更活躍，因此會喝更多的水。”

Other factors to consider include pregnancy and breastfeeding, both of which increase fluid needs, as well as illness and extreme temperatures (both hot and cold).

其他需要考慮的因素包括懷孕和哺乳，這兩者都會增加液體需求，以及疾病和在極端溫度下(包括熱和冷)。

What counts as water

什么才算水

While water is often the default beverage of choice for many nutritionists, other beverages can be included as part of your daily fluid intake, such as nutrient-rich milk, seltzer and even coffee and tea.

雖然水通常是許多營養(yǎng)學(xué)家的默認飲料，但其他飲料也可以作為日常液體攝入的一部分，比如營養(yǎng)豐富的牛奶、蘇打水，甚至咖啡和茶。

While it's a misconception that coffee and tea cause extra fluid loss from the body and are dehydrating, alcohol does have a diuretic effect and can increase the risk for dehydration.

雖然認為咖啡和茶會導(dǎo)致身體額外流失水分和脫水是一種誤解，但酒精確實有利尿作用，會增加脫水的風險。

"Alcohol will pull out other fluids," Majumdar said, "but coffee and tea provide fluid and are hydrating."

馬強達爾說:“酒精會帶走其他液體，但咖啡和茶能提供液體，并使人補水。”

Dairy or non-dairy milks can deliver important nutrients like protein, calcium and vitamin D. Even though a sugar-containing cola can technically hydrate, "for health and wellness, it's best to avoid sugar-containing beverages as much as possible," Majumdar said.

牛奶或非牛奶都能提供重要的營養(yǎng)物質(zhì)，如蛋白質(zhì)、鈣和維生素d。盡管含糖可樂在技術(shù)上是可以補水的，“為了健康，最好盡量避免含糖飲料，” 馬強達爾說。