What would happen if you didn’t drink water? - Mia Nacamulli

Translator: Shamsiah Ismail Reviewer: Aznah Binti Arshad

Water is virtually everywhere,

Air ada di mana-mana sahaja,

from soil moisture and ice caps,

dari kelembapan tanah hingga litupan ais,

to the cells inside our own bodies.

dan juga sel di dalam badan kita.

Depending on factors like location,

Bergantung kepada faktor seperti lokasi

fat index,

indeks lemak,

age,

umur dan jantina,

and sex,

the average human is between 55-60% water.

secara purata badan manusia mengandungi 55-60% air.

At birth, human babies are even wetter.

Bayi mengandungi lebih banyak air.

Being 75% water, they are swimmingly similar to fish.

Dengan 75% air, bayi hampir sama dengan ikan.

But their water composition drops to 65% by their first birthday.

Tetapi komposisi air mereka turun kepada 65% menjelang usia satu tahun.

So what role does water play in our bodies,

Jadi apa peranan air dalam badan kita,

and how much do we actually need to drink to stay healthy?

dan berapa banyak air yang kita perlu minum untuk kekal sihat ?

The H20 in our bodies works to cushion and lubricate joints,

H20 dalam badan kita berfungsi sebagai kusyen dan pelincir sendi,

regulate temperature,

mengawal suhu,

and to nourish the brain and spinal cord.

dan menyuburkan otak dan saraf tunjang.

Water isn't only in our blood.

Air bukan sahaja terdapat dalam darah kita.

An adult's brain and heart are almost three quarters water.

Otak dan jantung dewasa terdiri daripada 3/4 air.

That's roughly equivalent to the amount of moisture in a banana.

Lebih kurang sama dengan kandungan air sebiji pisang.

Lungs are more similar to an apple at 83%.

Paru-paru hampir sama dengan epal dengan 83% air.

And even seemingly dry human bones are 31% water.

Dan tulang yang nampak kering mengandungi 31% air.

If we are essentially made of water,

Jika kita terdiri daripada air,

and surrounded by water,

dan dikelilingi air,

why do we still need to drink so much?

kenapa kita masih perlu minum dengan banyak ?

Well, each day we lose two to three liters through our sweat,

Setiap hari kita kehilangan dua ke tiga liter air melalui peluh,

urine,

air kencing dan pembuangan air besar,

and bowel movements,

and even just from breathing.

malahan melalui pernafasan.

While these functions are essential to our survival,

Kesemua fungsi penting untuk kelangsungan,

we need to compensate for the fluid loss.

maka kita perlu mengganti kehilangan air.

Maintaining a balanced water level is essential to avoid dehydration

Mengekalkan tahap air yang seimbang penting untuk mengelak penyahhidratan

or over-hydration,

atau terlebih hidrasi,

both of which can have devastating effects on overall health.

kedua-duanya boleh mendatangkan kesan buruk ke atas kesihatan.

At first detection of low water levels,

Apabila kandungan air rendah dikesan,

sensory receptors in the brain's hypothalamus

reseptor deria di dalam hipotalamus otak

signal the release of antidiuretic hormone.

menghantar isyarat kepada hormon antidiuertik.

When it reached the kidneys, it creates aquaporins,

Apabila ia sampai di buah pinggang, ia mencipta akuaporins,

special channels that enable blood to absorb and retain more water,

saluran khas yang membolehkan darah menyerap dan menyimpan lebih banyak air,

leading to concentrated, dark urine.

menghasilkan air kencing gelap dan pekat.

Increased dehydration can cause notable drops in energy,

Penyahhidratan boleh menyebabkan penurunan tenaga yang ketara,

mood,

emosi,

skin moisture,

kelembapan kulit,

and blood pressure,

dan tekanan darah,

as well as signs of cognitive impairment.

serta tanda-tanda gangguan kognitif.

A dehydrated brain works harder to accomplish the same amount

Otak yang mengalami penyahhidratan perlu bekerja lebih keras

as a normal brain,

berbanding otak biasa,

and it even temporarily shrinks because of its lack of water.

dan ia juga mengecut buat sementara waktu disebabkan kekurangan air.

Over-hydration, or hyponatremia,

Terlebih hidrasi, atau hyponatremia,

is usually caused by overconsumption of water in a short amount of time.

selalunya disebabkan meminum air terlalu banyak dalam tempoh masa yang pendek.

Athletes are often the victims of over-hydration

Atlit selalu mengalami terlebih hidrasi

because of complications in regulating water levels

disebabkan komplikasi mengawal selia kandungan air

in extreme physical conditions.

dalam keadaan fizikal yang melampau.

Whereas the dehydrated brain amps up the production of antidiuretic hormone,

Jika otak yang mengalami penyahhidratan menghasilkan lebih hormon antidiuretik,

the over-hydrated brain slows, or even stops, releasing it into the blood.

otak terlebih hidrasi perlahankan atau berhenti melepaskannya ke dalam darah.

Sodium electrolytes in the body become diluted,

Elektrolit natrium di dalam badan menjadi lebih cair,

causing cells to swell.

menyebabkan sel membengkak.

In severe cases,

Dalam kes yang teruk,

the kidneys can't keep up with the resulting volumes of dilute urine.

buah pinggang tidak dapat menampung jumlah air kencing yang meningkat.

Water intoxication then occurs,

Mabuk air akan berlaku,

possibly causing headache,

menyebabkan sakit kepala,

vomiting,

muntah,

and, in rare instances, seizures or death.

kadangkala sawan atau kematian.

But that's a pretty extreme situation.

Tetapi itu situasi melampau.

On a normal, day-to-day basis,

Secara normal setiap hari,

maintaining a well-hydrated system is easy to manage

mengekalkan sistem hidrasi yang baik mudah untuk diuruskan

for those of us fortunate enough to have access to clean drinking water.

bagi kita yang cukup bernasib baik mempunyai akses kepada air minuman bersih.

For a long time, conventional wisdom said that we should drink eight glasses a day.

Selama ini, kita telah diberitahu perlu minum lapan gelas sehari.

That estimate has since been fine-tuned.

Anggaran itu telah diperhalusi.

Now, the consensus is that the amount of water we need to imbibe

Sekarang, pakar mengatakan jumlah air yang perlu kita minum

depends largely on our weight and environment.

sangat bergantung kepada berat badan dan persekitaran kita.

The recommended daily intake varies from between 2.5-3.7 liters of water for men,

Pengambilan harian yang disyorkan untuk lelaki antara 2.5-3.7 liter

and about 2-2.7 liters for women,

dan 2-2.7 liter untuk wanita,

a range that is pushed up or down if we are healthy,

jumlah yang turun naik bergantung kepada keadaan kesihatan kita,

active,

old,

aktif, usia,

or overheating.

atau kepanasan.

While water is the healthiest hydrator,

Walaupun air adalah sumber terbaik,

other beverages,

minuman lain,

even those with caffeine like coffee or tea,

malah yang mengandungi kafein seperi kopi atau teh,

replenish fluids as well.

menggantikan bendalir juga.

And water within food makes up about a fifth of our daily H20 intake.

Air di dalam makanan membentuk kira-kira satu perlima pengambilan H20 harian kita.

Fruits and vegetables like strawberries,

Buah dan sayuran seperti strawberi,

cucumbers,

timun dan juga brokoli mengandungi lebih 90% air,

and even broccoli are over 90% water,

and can supplement liquid intake while providing valuable nutrients and fiber.

boleh membantu pengambilan air di samping membekalkan nutrisi dan serat.

Drinking well might also have various long-term benefits.

Minum air secukupnya juga memberi kesan jangka panjang yang baik.

Studies have shown that optimal hydration can lower the chance of stroke,

Kajian menunjukkan hidrasi optimum boleh mengurangkan risiko strok,

help manage diabetes,

bantu mengawal kencing manis,

and potentially reduce the risk of certain types of cancer.

dan berpotensi mengurangkan risiko beberapa jenis kanser.

No matter what, getting the right amount of liquid makes a world of difference

Apapun, mengambil jumlah air yang betul membawa perbezaan besar terhadap

in how you'll feel,

bagaimana anda rasa,

think,

berfikir, dan berfungsi setiap hari.

and function day to day.