我一天应该喝多少水（一）

Karen Billings, worked at Government Jobs
This is a very good question, which I'll respond to by addressing hydration.

Karen Billings，在政府工作
这是一个非常好的问题，（接下来）我将通过分析水合作用来回答这个问题。

First of all, what do we mean when we talk about hydration? The European Hydration Institute ( the Europeans have an Institute devoted strictly to the human body and hydration, which I thought was pretty neat.) Benefits of hydration - European Hydration Institute tells us that hydration is the amount of water in our bodies and points out all of the advantages of maintaining a proper balance or homeostasis, and here in North America (based in Washington, D.C.) we have theN.A., (part of the International Life Sciences Institute, ) whose Project Committee on Hydration was established in 2001 to investigate broad issues of hydration . Each of these organizations provides credible, scientific information relative to our need to remain hydrated.

首先，当我们谈到水合作用时，我们肯定会思考它是什么意思呢？欧洲水合研究所(欧洲人专门研究人体水合作用的一个研究所，在我看来，这个研究所是非常干净的。)告诉了我们水合作用的好处。不仅指出水合作用是我们体内含有的水量，还指出保持水的适当平衡或体内平衡的所有益处。在北美(总部设在华盛顿特区)，我们有国家科学院(国际生命科学研究所的一部分)，其水合作用项目委员会成立于2001年，旨在研究水合作用的各种问题。这里的每个组织都向我们提供了保持水分需求的各种可靠的科学信息。

The American Academy of Orthopaedic Surgeons tells us that water is the most important factor in sports nutrition. Water makes up approximately 60% of body weight and is involved in almost every body process. Your body cannot make or store water, so you must replace the water you eliminate in your urine and sweat.

美国骨科医师学会告诉我们，水是运动营养中最重要的一个因素。它大约占体重的60%，并且几乎参与身体的每一项生理活动。（但是）你的身体不能制造或储存水，所以你必须及时补充你在尿液和汗液中流失的水分。

While it is difficult to assess the specific amount of water a person should consume, the Institute has produced some guidelines, based on age range and human characteristics, called the Daily Recommended Intake (DRI). It's an interesting study and worth reading from the ILSI N.A. Web site, entitled, Hydration, Fluids for Life (www.islni.org).

虽然我们很难评估一个人的摄水量，但是该研究所已经根据年龄范围和人类特征制定了一些指南，称为每日推荐摄入量(DRI)。这是一项有趣的研究，值得让我们在国际生命科学学会的网站上阅读，这是一个被名为“水合作用，生命之液”的网站。

Finally, to get back to the original question, it is easy to discern dehydration, but living in a state of incomplete hydration, also referred to as chronic mild hypohydration, is more difficult to assess and nonetheless cause for concern. I became very interested in hydration after my own serious bout with kidney stones. My doctor told me to drink more water, but how does one keep drinking water when they're not thirsty?

最后，回到最初的问题，我们很容易辨别是否脱水，但是如果你生活在不完全水合的状态下，也称为慢性轻度水合不足，就更难评估（一天的摄水量）了，这是令人担忧的。当我严重的肾结石发作后，我开始对水合作用非常感兴趣。我的医生告诉我要多喝水，但是一个人不渴的时候怎么继续喝水呢？

Once I did a little more research I became somewhat more cognizant of my own characteristics and certainly more aware of the far-reaching effects of incomplete hydration on the human body. Suffice it to say, a number of fairly awful diseases can result from this state of chronic mild hypohydration such as kidney stones; bladder and colon cancer; constipation; urinary tract infection; hypertension; coronary heart disease; gallstones; glaucoma; dental disease and more. Read more about this condition in an important study published in the Supplement to the Journal of the American College of Nutrition, Volume 26, Number 5(S), October 2007, found at Page on ilsi.org

随着我研究的增加，我对自己的特征有了更多的了解，当然也越发地清楚不完全水合作用对人体的深远影响。简单来说，许多相当可怕的疾病可能就是由于这种慢性轻度水合作用不足的状态引起的，如肾结石、膀胱癌和结肠癌；便秘；尿路感染；高血压；冠心病；胆结石；青光眼；牙齿疾病等等。美国营养学会期刊2007年10月第26卷第5页上发表的一项重要研究中，可以了解到更多关于这种情况的信息。

I hope this information is helpful to you and I welcome your comments.

我希望这些信息对您有所帮助，并欢迎您在下面评论。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处

Cezar Fetu, studied at Cognitive Psychology

Cezar Fetu，曾经就读于认知心理学

Several factors need to be taken into consideration but definitely do not drink until your urine is clear. It is just another stupid myth. That means you overdosed with water and you start washing up minerals. Your urine should be a healthy yellow, not very pale yellow.

（一天喝多少水）需要考虑几个因素，但“一定要等到尿液清澈后再喝水“是一个非常愚蠢的笑话。这意味着你用水过量，并且水正在开始清洗你体内的矿物质。一个人的尿液应该是健康的黄色，而不是淡黄色。

Just a few basic factors that should influence your liquid intake. i’ll add more if I’ll remember or if I'll receive suggestions:
your basal temperature when you are healthy ( 36.2–37.2 Celsius ）,environmental temperature and variations of it( for instance I don't sweat at 40 degrees Celsius but the second I entered from 40 to 25 I'm drenched. That seems to be my way of adapting to the environment, everybody is different )

下面是影响你水分摄入量的几个基本因素。如果我记得或收到其他建议的话，我会在这中间添加更多:
人健康时的基础体温(36.2-37.2摄氏度)，环境温度的变化会影响我们的水合作用(例如，我在40摄氏度时不出汗，但我从40摄氏度的地方到25摄氏度的地方我就浑身湿透了。这似乎是我适应环境的方式，这点应该每个人都不一样)

nutrients intake (rule of thumb is 1kcal/1g water but food contains water, ex. bread 15%, fruits up to 92% watermelon, etc.

营养物质的摄入量(按照经验法则是1千卡/1克的水，但是食物中也会含有水。例如，面包含15%水，水果中的西瓜含有高达92%水分等等。）

Level of physical activity
If you are a person that sweats easily or not
Common sense dictates you should drink more if you have a fever/sweat a lot/are in a hot and dry climate/ eating more/drinking alcohol/taking thermogenic drugs( yes, ecstasy included)/ doing a lot of physical work or exercise /breathe through the mouth instead of the nose.

体力运动的程度
你是否是一个容易出汗的人
常识告诉我们，如果你发烧/出汗/处于炎热干燥的气候中/多吃/喝酒/服用产热药物(是的，包括摇头丸)/进行大量体力劳动或锻炼/用嘴而不是用鼻子呼吸时，就应该多喝水。

How much more? It depends from individual to individual. The idea is to stay hydrated. That would mean at least 200ml/8oz every 3h. That's how they came with the 8 glasses/day. Not necessarily water. Pretty much all fruits, sodas, milk and other liquid nutrients count as water.

还要喝多少？这取决于个人。我们的观点是保持水分。也就是说每3小时至少要喝200毫升/8盎司水，这就是人们每天要喝8杯水的原因。不一定是水，也可以是各种各样的水果，苏打水，牛奶和其他液体营养素，这些都算作水。

If you feel thirsty, drink! If you don't feel thirsty, remember to drink every 3–4h. If you suddenly feel tired, drink, you might be dehydrated and your blood pressure dropped. Coffee acts as a diuretic so water after coffee is a good thing to do. If your urine is dark brown, definitely drink. If your heart starts thumping with no apparent cause, drink. If you have diarrhoea, drink a lot.

如果你觉得口渴，那就喝一杯吧！如果你没有感到口渴，也要记得每3-4小时喝一次。如果你突然觉得累了想要喝酒，那么你可能会脱水，因为酒精会使得血压下降。咖啡是一种利尿剂，所以喝完咖啡后喝水是一件好事。如果你的尿是深棕色的，一定要记得多喝水。如果你的心脏没有明显的原因就开始跳动，也要喝点水。如果你腹泻了，那就得多喝一杯。

If you have sudden headaches that start low and don't go over a middle level, drink. All those and a few other signs (like a dry mouth, swollen throat, constipation) are or could be signs of dehydration. Whenever overindulging in alcohol, drink a lot of water and add glucose and electrolytes. Saves a chunk of hangover caused by dehydration (alcohol has 7kcal/gram, sucking 7g water to metabolise) and the brain generally hurts when if doesn't have glycogen, which is depleted by alcohol processing at the brain level.

如果你有突发性头痛，头痛程度很轻，而且没有超过中等程度，就喝点水。所有的这些以及其他一些症状(如口干、喉咙肿胀、便秘)都有可能是脱水的迹象。无论你什么时候喝多了，都要记得多喝点水。在水中加入葡萄糖和电解质，可以避免由脱水引起的宿醉(酒精含量为7千卡/克，吸入7克水进行新陈代谢) ，如果没有糖原，大脑通常会受到伤害，而酒精会在大脑的自适应作用下会耗尽糖原。

One more thing, our brain sometimes mixes signals and it tells us we are hungry when in fact we are thirsty. So when you are hungry, drink as well. The dryer the food, more liquid is required to metabolise it and excrete it.

还有一件事，我们的大脑有时会混合信号，告诉我们饿了的时候，实际上却是我们渴了。所以当你饿了的时候，也要喝水。食物越干的时候，越需要补充更多的液体来代谢和排泄它。

Keta Ladsaongikar, worked at Primary Health centre,Kawathe-Yemai
Ideal amount of water to drink each day is different for every person. I am against the widely proved law of ideal amount of water to drink per day i.e 7-8 glasses of water every day irrespective of your thirst. Dave Cheng has already given the lix and I am also of the same opinion.

每个人每天理想的饮水量是不同的。我不同意被广泛证明的那个每天理想饮水量定律，即不管你渴不渴，每天喝7-8杯水。程大卫已经给出了相关链接，我也是这样认为的。

The best indicator is your thirst. Ideally, drink water only when you are thirsty. Many people have the habit of gulping glasses of water one after the other even when they are not thirsty. There is a concept called 'digestion of water' which many people are not aware of. All we think about is digestion of solid food but as per ayurveda anything which goes inside the body has to go through a process of metabolism. Water or any liquid is no exception to that. Just like excess food can do harm, so can water.

（一天喝多少水）最好的指标就是你是否口渴。理想情况下，只有在你口渴的时候才喝水。许多人即使不口渴，也有一杯接一杯的喝水习惯。有一个概念叫做“水的消化” ，很多人都不知道。我们只关心固体食物的消化，但是按照阿育吠陀的说法，任何进入体内的东西都要经过新陈代谢过程，水或任何液体也不例外。就像过量的食物会对人体造成伤害，水也一样。

If say a person is not so hungry and can eat only two rotis and some dal. XYZ has an ordinary digestive strength and he happens to eat twice of his capacity. The result- stomach upset. Same is the story with water. When you are not thirsty, your body is not really in need of that extra amount of water and can't digest it that well. This extra amount interferes with the normal physiology (Water taken---->Absorbed into the circulatory system in---->taken to the kidneys---->filtration----->formation of urine). When not in need, this is like an overload to the kidneys. It may sound crude, but it's true. The result is- not all the water gets converted into wastes, leading to retention, weight gain and an early invitation to diseases like hypertension. Nowadays, hypertension is seen at the age of 25! This is crazy! Where can the cause be traced? Lifestyle? Yea.. True, but these basic rules regarding amount of food and water are also one aspect of your so called 'lifestyle'.

如果说一个人不那么饿，只能吃两块烤肉和一些豆子，那么他的消化能力一般。当他碰巧吃了两倍于他消化能力的食物，结果——胃不舒服。水的性质也是如此。当你不渴的时候，你的身体并不真正需要额外的水，也不能很好地消化它。这种额外的量干扰了正常的生理活动(摄入的水->吸收到循环系统中->摄入到肾脏->过滤->尿液的形成)。当你不需要这些水的时候，它就像是肾脏的超负荷。这听起来可能很粗糙，但这是真的。其结果是——并非所有的水都被转化为废物，相反，它会导致滞留、体重增加和早期患高血压等疾病。现在有些人25岁就被诊断为高血压了！这太疯狂了！原因可以追溯到哪里呢？生活方式？没错，但是这些关于食物和水的量的基本规则也是你所谓的“生活方式”的一个方面。

Long story short: Drink as much as your thirst allows you to. Hey..if you are thirsty and happen to drink 7-8 glasses of water every day, we don't have a problem. Just don't make it the other way round.

长话短说:口渴的时候能喝多少就喝多少。嘿。如果你渴了，碰巧每天喝7-8杯水，这是没有问题的，只是不要反过来就行。

Stephen Merkel, former Ballistic Engineer
How thirsty you are.
This is the best judgement. Some will argue that you are dehydrated at the point when you are thirsty, but guess what? You tend to over hydrate when you are thirsty, gulping down more than you immediately need, and then you are plenty hydrated for the next round of the game of life.( i.e. it doesn’t hurt you to be slightly dehydrated for short periods of time, and your body takes longer to realize you are no longer thirsty than it takes you to gulp more liquid than you needed in the first place. If you aren’t out in a desert and constantly barely getting any water to drink for months, then don’t worry about it too much)

Stephen Merkel，前弹道学工程师
你有多渴。
这就是最佳的判断方式。有些人说你在口渴的时候已经脱水了，但是你猜怎么着？当你口渴的时候，你往往会摄入过量的水，咽下的水比你立即需要的多，然后你就会为下一轮的生理功能补充足够的水。(也就是说，短时间内的轻微脱水不会伤害到你，你的身体需要更长的时间才能意识到你不再口渴，就像你一开始需要吞下更多的液体一样。如果你不是身处沙漠里，面临几个月几乎没有水喝的状况，那就不要太担心。）
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处

Now, if you want to get technical, it used to be said that you should consume 8x 8 oz glasses of water a day. This was only partially true, as the original finding was strongly based on averages, and was actually total water required for a day, including dietary water found in food(e.g. lettuce is chock full of water, and so is soup, etc). The study that lead to the conclusion that the proper hydration amount was also conducted in the 1940s, so be mindful that people in general worked manual labor jobs at the time, so the study that calculated these numbers may be relying on a more active group than modern people who often spend more time in air conditioning, not sweating away their precious water.

现在，你是否想了解一些技术性的东西，过去常说你每天应该喝8盎司的水。这只是部分正确，因为最初的发现是基于平均值，而且这实际上是一天所需的总水量，还包括了食物中的膳食水(例如，生菜和汤等)。20世纪40年代也进行了一项研究，得出适当的补水量这一结论，不过要注意的是，当时的人们一般从事体力劳动的工作，因此计算这些数字的研究可能依赖于一个比现代人更活跃的群体，而现代人经常花更多的时间在空调的环境中，这种环境不会挥霍他们宝贵的水分。

Some factors though that play into your individual water requirements, though, are respiration, urination, evacuation, and sweating. Water that is lost comes from water exhaled when you breath, water lost through urination and metabolic processes, water present in fecal matter, and water present in sweat. So, when relative humidity is quite low, you will lose more water to breathing, as your lungs have a built in humidifier. If it is hot out, and you sweat to cool your body down, you will lose more water.

不过，有些因素会影响你对水的需求，比如呼吸，排尿，排泄和出汗。流失的水分可以来自于你呼吸时呼出的水分，也可以来自于排尿和新陈代谢过程中的水分，排泄物中的水分，以及汗液中的水分。所以，当相对湿度很低的时候，你会因为呼吸而失去更多的水分，因为你的肺部有一个内置的加湿器。当外面很热的时候，你的身体会出汗，以此来冷却你的身体，不过这样你会失去更多的水分。

If you eat a ton of fiber, or have diarrhea, you will lose more water from defecating, and if you are very well hydrated, you will tend to lose water more quickly through urination. Your body is roughly 60% water by mass, so, if you were to arbitrarily weigh yourself in the morning, and again in the afternoon, and saw that you were lighter, it might be a water percentage that you need to replenish. If you happen to have a digital scale, some of the newer ones will see you hydration levels, and can show you if you are a bit dehydrated.

如果你补充了大量的纤维，或者腹泻，你会因为排便而失去更多的水分；如果你体内水分充足，你会因为排尿而失去大量水分。你的身体大约有60% 是水，所以，当你在早上和下午随意称体重的时候，发现你自己变轻了，这可能是在提示你需要补充水分了。如果你的身边碰巧有一个数字秤，一些新版的数字称可以检测你的水化程度，并能显示你是否有点脱水。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处

Your best bet is to drink water and other beverages when you feel thirsty, and if you are really interested in how much you are drinking on average, use an app like MyFitnessPal or similar, which has a spot to record water consumption on its diet logs. You can then view the raw data in Google Fit, if you have lixed it to your fitness app, and can get a pretty good idea what your daily hydration amount is, through science!

最好的办法是在口渴的时候喝水和其他饮料，如果你真的对你平均每天喝了多少水感兴趣，可以使用一个类似于MyFitnessPal或与其相类似的应用程序，它可以在饮食日志上记录你每天的用水量，然后你可以在健康管理平台中查看原始数据，如果你已经将它连接到你的健身应用程序当中，那么你可以通过科学的方法很好地了解你每天的水合量是多少！

Md Shah Alam, studied at Saiyyid Hamid Senior Secondary School , Aligarh Muslim University Aligarh

Md Shah Alam 曾就读于阿利加尔穆斯林大学的赛伊德·哈米德高中

Water is essential for human survival. An adult body is made up of about 60 percent water, and a newborn is made up of 74 percent of water. Water removes waste from cells, brings nutrients to cells, regulates body temperature and helps you digest food. When you don’t consume enough water, serious complications can arise. Your hydration needs depend on exercise, diet, age, body fat, altitude, pregnancy, medications and the weather.

水对人类的生存至关重要。一个成年人的身体大约由60%的水组成，一个新生儿由74%的水组成。水可以去除细胞中的废物，给细胞带来营养，调节体温，还可以帮助你消化食物。当你没有摄入足够量的水时，你的身体就会出现严重的并发症。你的水分需求取决于锻炼、饮食、年龄、体脂、海拔、怀孕、药物和天气等。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处

Diet
The average amount of water consumed for males and females is based on caloric intake. In general, you need 1 to 1.5 milliliters of water per calorie consumed each day. On average, a female needs 9 cups of water per day, and males need 13 cups per day. During the second trimester of pregnancy, women should increase their calorie intake, which in turn increases their water needs. Pregnant women should get 8 to 10 glasses of water each day to account for higher blood volume, circulation for the fetus and amniotic fluid.

饮食习惯
男性和女性的平均用水量是基于热量摄入的。一般来说，你每天消耗的一个卡路里需要补充1到1.5毫升的水。女性平均每天需要9杯水，男性平均每天需要13杯水。女性在怀孕的第二个第三个月，应该增加卡路里的摄入量，这反过来又会增加她们对水的需求量。孕妇每天应该喝8到10杯水以增加血液量，促进胎儿和羊水的循环。

Infants
Plain water isn’t usually necessary for infants, who get proper hydration whether they are breastfed or formula-fed. Infants are prone to dehydration because of their age, but increasing the amount of breast milk or formula may help. In extreme cases, intravenous fluids may be needed.

婴儿
无论是母乳喂养还是配方奶粉喂养，婴儿通常不需要清水来补充水分。由于年龄的原因，婴儿很容易脱水，不过增加母乳或配方奶的量可能会对其有所帮助。在极端情况下，可能需要静脉输液。

Exercise
Exercising increases your hydration needs. Exercise and improper hydration, as well as clothing, weather and exercise intensity, can affect the balance of electrolytes in your body. Before exercising, make sure you are properly hydrated. Drink about 20 ounces of water two hours before a workout. Drink 3 to 8 ounces of water every 15 minutes during exercise sessions. If exercising longer than an hour, drink a solution with carbohydrates and salt to increase fluid absorption and regulate blood sugar.

运动
运动可以增加你的水合需求。运动和不适当的水合作用，以及服装、天气和运动强度，都会影响你体内电解质的平衡。在锻炼之前，需要确保自己有适当的水分。锻炼前两小时大约喝20盎司的水，在锻炼期间，每15分钟喝3到8盎司的水。如果运动时间超过一小时，喝含碳水化合物和盐的溶液，以增加液体吸收，调节血糖。

Hot Weather
Hot weather raises your requirement for fluids whether you’re exercising or not. Drink fluids even when you aren’t thirsty to ensure hydration. When you’re intensely exercising in hot weather, drink two to four glasses of water during the session, and include fluids with carbohydrates and salts. Caffeinated drinks, alcohol and heavily sugared drinks do not count as hydrating.

炎热的天气
无论你是否锻炼，炎热的天气都会增加你对液体的需求。即使不渴也要喝水，以确保水合作用的稳定。当你在炎热的天气里剧烈运动时，记得喝两到四杯水，并包括含有碳水化合物和盐的液体。而喝含咖啡因的饮料、酒精和含糖高的饮料不算补水。

Dehydration
Dehydration is very serious and can affect your heart and body temperature, cause fatigue and possibly result in death. Children, elderly people and ill people are more prone to dehydration. Symptoms of dehydration include dry mouth, fatigue, increased heart rate and decreased urine output.

脱水
脱水是非常严重的，它会影响你的心脏和体温，导致疲劳，并可能导致死亡。儿童、老人和病人更容易脱水。脱水的症状包括口干、疲劳、心率加快和尿量减少等。

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We've grown up being told that we're not drinking enough water, so consequently all of us have become more conscious of hydration, which is good. The human body is 60-75% water, so we definitely need to keep our fluid level high. Plus, adequate water intake has been shown to:

我们从小就被告知水喝得太少了，这使得我们所有人都更加关注水合作用，这是好事。人体的60-75%都是由水组成的，因此我们肯定需要保持高水分含量状态。此外，充足的摄水量有以下作用:

* Help the body flush toxins
* Improve the condition of our skin
* Prevent water retention
* Assist in weight loss (by helping you stay full and flushing toxins
* Help all of our internal organs function more efficiently

帮助身体排出毒素
改善我们的皮肤状况
防止水分滞留
帮助减肥( 喝水可以使你保持饱腹感，同时也会排出毒素）
帮助我们体内的所有器官更有效地运作

However, new research also shows that some people are drinking too much water. Called over-hydration, the practice of drinking too much water can cause the salt content in your bloodstream to become diluted. As a result there is less salt available to your body's tissues, which can affect your brain, heart, and muscle function.

然而，新的研究也表明，一些人会摄入过量的水，这种现象被称为过度水合。喝太多水会导致血液中的盐含量被稀释，使得身体组织中可利用的盐减少，这会影响你的大脑、心脏和肌肉的正常生理功能。

So how much water should you really drink? Most health agencies and organization recommend a formula like this:
1. Calculate 75% of your body weight. If you weigh 150 pounds, this would be 112.5 pounds.
2. Covert that figure to ounces (112.6 ounces).
3. Add 16 ounces each for a dry climate or strenuous exercise to get your total suggested water intake.

那么我们一天到底应该喝多少水呢？大多数卫生机构和组织推荐以下配方：
按你体重的75%计算。如果你的体重是150磅，75%就是112.5磅。
再把这个数据换算成盎司(则是112.6盎司)。
当气候干燥或你进行剧烈运动的时候，可以增加16盎司，以获得建议的总摄入量。

Having listed this formula, many physicians also recommend that you listen to your body. Pay attention to when you are thirsty and respond by drinking water. Don't force yourself to drink water when you're not thirsty and don't ignore thirst signals either. Also, most experts recommend that you spread your water intake evenly throughout the day.

列出了这个公式后，许多医生也建议你多了解一下自己的身体。口渴时注意多喝水，不渴的时候不要强迫自己喝水，一定不要忽视口渴信号。此外，大多数专家建议你在一天中均匀地分散你的摄入量。

Once you're drinking enough water you might also want to consider how you can increase your body's ability to release toxins (which are carried out of the body by water). We suggest adding probiotics like acidophilus and bifidus, two forms of friendly gut bacteria that also act as natural antibiotics, as well as plenty of antioxidants like. Also, avoid drinking chlorinated water whenever possible. With plenty of water and good nutrition you can look forward to a new healthier you!

当你补充了足够量的水，你可能还会思考如何提高你身体释放毒素的能力(毒素是由水带出体外的)。我们建议在水中添加益生菌，如嗜酸乳杆菌和双歧杆菌，这两种友好的肠道细菌是天然的抗生素，还可以添加大量抗氧化剂，此外，你需要尽可能的避免饮用氯化水。当拥有了充足的水和良好的营养以后，你就可以期待一个更健康的你啦！

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