每天要喝多少水？

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Water: How much should you drink every day?

每天要喝多少水？

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

       水虽是生命之源，人人必需，但每个人的需求却是不一样的，以下的指南能帮助您确保每日摄入足量的液体。

By Mayo Clinic staff

作者：Mayo Clinic 工作人员

How much water should you drink each day? It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

       每天您得喝多少水呢？（这个问题貌似常被讨论）这看似是一个简单的问题，但却很难有一个标准答案。在过去的很多年有很多研究给出了很多的建议，但事实上，每人每天对水的需求量取决于很多因素，包括您的健康状态、活动量以及生活环境。

Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

       虽然没有一个标准答案，但通过了解更多机体对水份的需求常识可以帮助您找到适合自己的答案。

Health benefits of water

水乃健康之源

Functions of water in the body

体内水份的作用

基本上所有的系统运行都依赖于体内水份

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

       水，作为体内化学物质的溶剂其容量占到人体重量的60%左右，身体中每一个系统的运作都依赖于体内的水份。举个例子，水份可以将体内重要器官中的毒素带走，并运输营养成分提供给细胞，另外还能为耳朵、鼻腔以及咽喉组织提供一个相对湿润的环境，保证组织的正常功能。

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

       体内缺乏水份可以导致脱水，此时您体内的水份已经无法维持身体的正常生理功能，即便是轻度的脱水也会耗尽您的能量，使您觉得十分疲惫。

How much water do you need?

到底要喝多少水？

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

       每天身体会通过呼吸、出汗、排泄（尿液）、排遗（粪便）等生理损失一部分水份，为了保证生理功能的正常运行，您需要及时补给充足的水份，饮料或者食物中的水份都能满足需要。

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

       那一个生活在温和适宜环境下的健康成年人平均每天需要多少水份呢?美国国家医学研究院给出的建议是：成年男性每天需要摄入至少3升（大概13杯）的水份，成年女性每天至少摄入2.2升（大概9杯）。

What about the advice to drink eight glasses a day?

“每天8杯水”--够了吗？

Everyone has heard the advice, "Drink eight 8-ounce glasses of water a day." That's about 1.9 liters, which isn't that different from the Institute of Medicine recommendations. Although the "8 by 8" rule isn't supported by hard evidence, it remains popular because it's easy to remember. Just keep in mind that the rule should be reframed as: "Drink at least eight 8-ounce glasses of fluid a day," because all fluids count toward the daily total.

       众所周知的理论是：每天要喝八杯八盎司水。但那仅仅只有1.9升的水份，这和医学研究院建议的数字并不一致。虽然“八杯八盎”的说法并没有什么强有力的医学依据，但由于其琅琅上口容易被人们所记住，值得注意的是，我们应该这样记住这句口号：“每天至少八杯八盎司水”，这是每天摄入的液体总量。

Factors that influence water needs

需水量的影响因素

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

       每天水份的摄入量可能还需要根据一些具体的情况进行重新评估，比如：活动量、居住环境（气候）、健康状态等，又或者您是孕妇和哺乳的母亲，身体处于不同的状态，需水量也是不同的。

Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.

       运动量。如果运动或参与的某活动都让您出汗了，那您则需要补充您所损耗的那部分水份，一份400-600毫升（大概1.5-2.5杯）的饮品应该能够满足短时运动，但超过1小时的剧烈运动（比如：马拉松跑步）则需要更多地水份摄入。需要额外摄入的水取决于运动中的流汗量、持续时间和运动类型。在长时间的剧烈运动中，最好饮用含有盐分的运动型饮品，它能补充通过汗液流失掉的盐分并降低发生脱水的可能性，防止出现生命危险。当然，运动之后您仍然需要继续补充充足的水份。

Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

       环境。太热或者太潮湿的环境更容易流汗，所以在这样的环境下要求额外补充更多的水份。冬天，室内的热空气容易将皮肤表面的水份蒸发，皮肤变得比较干燥。另外，在海拔高度超过8200英尺（2500米）的环境下，可能会反射性增加尿量以及加速呼吸频率，这些生理变化都会增加体内水份的消耗。

Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.

       健康状态。当您出现高烧、呕吐或者腹泻的时候，体内的水份大量流失，这种情况下，您需要摄入更多的水份。有时候，您的医生还会建议您口服补液配方（大部分是电解质水），例如佳得乐（Gatorade®）、Powerade®、Ceralyte®。如果您患上了膀胱炎或者尿路结石，您也需要额外增加每天摄入的水份。相反，如果您患有心力衰竭和某些脏、肝脏以及肾上腺疾病，这些疾病可能削弱了您的水份代谢能力，所以您需要限制每天的水份摄入量。

Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.

       怀孕与哺乳。孕期与哺乳期的妇女需要额外补充水份以保证体内充足的水份。哺乳期需要大量的水份补给，医学研究所建议怀孕的女性每天需要补充2.3升（大概10杯）水，哺乳期女性每天则需要补充3.1升（大概13杯）水。

Beyond the tap: Other sources of water

其他水份来源

Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent or more water by weight.

       虽然随时随地补充水份很重要，但您也不需要一定要通过饮水来达到需求，有很多食物同样可以提供大量的水份满足您的补水需求。一般来说，食物能够提供每天需水量的20%左右。例如，水果、蔬菜都是很好的水份来源，像西瓜和西红柿，其重量中有90%以上都是水份。

In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it's calorie-free, inexpensive and readily available.

       另外，像牛奶和果汁中也含有大量的水份，甚至是啤酒、白酒和含咖啡因的饮料（包括咖啡、茶或者苏打水）中都有大量水份，但是这些并不应该被认为只每天水份补充的主要来源。白开水依然是您不二选择---零卡（卡路里）、便宜还易取。

Staying safely hydrated

安全的饮水方式

Generally if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or light yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake or have health issues, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's right for you.

       补充充足的水份后您一般不会再感到口渴（其实，当您感到口渴的时候已经有轻度的脱水症状了），同时，您会排泄大概1.5升（大概6.3杯）甚至更多的清黄色尿液。假如您注意到您的每天水份摄入或者健康出现问题，请及时咨询您的医生或者营养师。他/她能够帮助您调整每天的水份摄入量。

To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's also a good idea to:

       为了防止脱水的发生，请保证您的身体每天都补充了充足的水份，您可以选择饮料作为补给来源，当然也可以：

Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.

      >在每次用餐前和两餐之间喝一杯水或者其他零卡或低卡的饮料；

Drink water before, during and after exercise.

      >在每次运动前、运动过程中和运动后补充水份。

Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.

 避免喝水过量。

       当您的肾脏不能负荷多余的水量时，血液中电解质（矿物成分）成分被稀释，即浓度降低，血液中的钠离子浓度下降，又被称为低血钠症。像马拉松长跑运动员一类的耐力性运动员，由于运动中需要补充大量的水份，则成为低血钠症的高危人群。不过一般情况下，美国人的饮食习惯极少发生饮水过度的情况。

ps：

1.佳得乐（Gatorade）是一种非碳酸性运动饮料，是由桂格（Quaker Oats）公司销售，属于百事公司旗下产品。产品最初是提供给运动员专用，现在逐渐成为一种常见的零售饮料。饮料倾向于复水和补充碳水化合物(结合糖类蔗糖和葡萄糖) 以及电解质（如钠和钾盐等）能够促进体液吸收，帮助身体维持体液平衡，在运动后有效的提供身体能量，特别是在较暖气候中。

2.Ceralyte®、Pedialyte®、Oralyte®---含有适当的盐分和糖分的电解质水，主要提供给腹泻儿童饮用。

3.Powerade®---可口可乐公司的一款运动饮料,是可口可乐出的运动饮料。主要成分是糖、多种电解质和抗氧化物，可以补充运动时丢失的营养，起到保持、提高运动能力，加速运动后疲劳消除的作用。

扩展阅读：（私人推荐）

《水是最好的药》，作者：（美）F·巴特曼

Your Body's Many Cries for Water  --- FEREYDOON BATMANGHELIDJ, M.D