多少水才足夠不損害你的健康?

多少水才足夠不損害你的健康?

Why do you need to drink enough water? How does drinking too much or too little water affect your health?

為什么你需要喝足夠的水?喝太多或太少的水對你的健康有什么影響?

Water is present in every organ in the body and plays an extremely important role for the human body such as helping regulate body temperature, dissolving and transporting oxygen, nutrients to raising cells. When drinking enough water, the process of metabolism in the body will take place normally, ensure a healthy body, thereby helping learning activities, labor, activities are effective.

水存在于人體的每一個器官中，對人體發(fā)揮著極其重要的作用，如幫助調(diào)節(jié)體溫，溶解和運輸氧氣及營養(yǎng)物質(zhì)以穩(wěn)固細胞。當飲用足夠的水時，身體的新陳代謝過程就會正常進行，保證身體健康，從而幫助學習活動、勞動、活動都有成效。

If you drink too little water, your body will become dehydrated, causing disorders of the body's activities, leading to unhealthy effects such as impaired kidney function. toxins build up in the body, frequent headaches, fatigue, dizziness, dry nasal mucosa, brittle hair, rough and acne-prone skin, dark circles, prone to constipation, stones kidneys, gallstones, heart palpitations, lowering blood pressure ...

如果你喝的水太少，你的身體會脫水，導致身體活動紊亂，產(chǎn)生不健康的影響，如腎功能受損。毒素在體內(nèi)堆積，會頻繁頭痛、疲勞、頭暈、鼻粘膜干燥、頭發(fā)脆弱、皮膚粗糙、容易長痘、黑眼圈、容易便秘、腎結石、膽結石、心悸、血壓降低……

How is excess water harmful to health?

喝水過多對健康有害嗎?

Swelling cells

細胞腫脹

Your body has free sodium and potassium ions that act as electrolytes to help balance fluid between cells and blood. When excessive water intake causes the electrolyte concentration to drop, water travels from the bloodstream into the cell. This makes even swollen cells can even lead to brain inflammation is very dangerous to health.

你的身體里有游離的鈉和鉀離子，它們作為電解質(zhì)來幫助平衡細胞和血液之間的液體。當攝入過多的水導致電解質(zhì)濃度下降時，水就會從血液中進入細胞。這使得腫脹的細胞甚至可以導致大腦炎癥，對健康是非常危險的。

Hypokalemia

低鉀血

When there is an excess of water, the body has to release water through sweat and urine thereby reducing the level of potassium in the body. This condition can cause hypokalemia with symptoms such as vomiting, low blood pressure, paralysis, nausea and diarrhea.

當體內(nèi)水分過多時，身體必須通過汗液和尿液釋放水分，從而降低體內(nèi)鉀的含量。這種情況會導致低鉀血癥，癥狀包括嘔吐、低血壓、癱瘓、惡心和腹瀉。

Cardiac damage

心臟損傷

Drinking too much water can cause excessive stress on the heart due to increased blood flow to the heart and can also lead to seizures in some cases.

喝太多水會由于增加流向心臟的血液而導致心臟過度緊張，在某些情況下還可能導致癲癇。

Cramp

抽筋

Excessive water consumption reduces the body's electrolytes. Fluid imbalances also affect muscle function leading to muscle spasms and cramps.

過多的水消耗會減少身體的電解質(zhì)。體液失衡也會影響肌肉功能，導致肌肉痙攣和抽筋。

How much water is enough ?

喝多少水才夠?

According to the recommendations of the British National Health Agency - NHS now, adult women only need about 1.6 liters of fluid a day, and men need about 2 liters to keep the body working effectively.

根據(jù)英國國家健康署(NHS now)的建議，成年女性每天只需要大約1.6升的液體，男性大約需要2升來保持身體有效工作。

The liquids include pure water, tea, coffee, milk, fruit juices and even water found in foods like fruits and vegetables.

這些液體包括純水、茶、咖啡、牛奶、果汁，甚至還有水果和蔬菜中的水。

Drinking about 1.6 - 2 liters of water a day is enough

每天喝1.6 - 2升水就足夠了

However, the amount of fluid each person needs to drink will vary depending on factors such as the weather, the physical activity that person performs.

然而，每個人需要喝多少液體取決于天氣、身體活動等因素。

The best way to know if we need to drink water is to feel thirsty. If you are thirsty, you need to drink water, as simple as that.

知道我們是否需要喝水的最好方法是感到口渴。如果你渴了，你需要喝水，就這么簡單。

In addition, you can also rely on the color of urine. Ideally, urine should be brightly colored straw. Dark colored urine means you're dehydrated and need to drink more.

另外，還可以根據(jù)尿液的顏色來判斷。理想情況下，尿液應該是顏色鮮艷的稻草。尿液顏色較深意味著你脫水了，需要多喝水。

If the urine is pale or almost completely clear, you are drinking too much water and need to drink a little less.

如果尿液是蒼白的或者幾乎是完全透明的，那么你就喝了太多的水，需要少喝一點。