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

翻译人员: Sheryl Kao 校对人员: guy wu

Water is virtually everywhere,

水存在于日常生活中的每个角落

from soil moisture and ice caps,

从土壤水分 冰层

to the cells inside our own bodies.

到人体细胞中的水分

Depending on factors like location,

基于某些因素 如地理位置

fat index,

肥胖指数

age,

年龄

and sex,

和性别

the average human is between 55-60% water.

每个人体内平均含有55-60%的水

At birth, human babies are even wetter.

刚出生的婴儿体内含水更多

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

75%的含水量让他们看起来像在水里游的鱼

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

但是他们的水含量会在一岁生日前降至65%

So what role does water play in our bodies,

那么 水在我们身体中扮演什么样的角色呢

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

我们到底要喝多少水才能保持健康呢

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

水在人体中的作用有缓冲和润滑关节

regulate temperature,

调节温度

and to nourish the brain and spinal cord.

滋养大脑和脊髓

Water isn't only in our blood.

水不仅存在与我们的血液

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

成人的大脑和心脏几乎有3/4是水

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

几乎相当于香蕉中的含水量

Lungs are more similar to an apple at 83%.

肺的含水量和苹果接近 有38%

And even seemingly dry human bones are 31% water.

即使看起来很干燥的人的骨头也含有31%的水

If we are essentially made of water,

如果人类主要由水构成

and surrounded by water,

而且生活的环境中充满水

why do we still need to drink so much?

那为什我们还需要喝这么多水？

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

每天人体要流失2-3升的水 它们通过汗液

urine,

尿液

and bowel movements,

肠道运动

and even just from breathing.

甚至呼吸而流失

While these functions are essential to our survival,

虽然这些活动对于生存十分必要

we need to compensate for the fluid loss.

但我们也需要补充体液的流失

Maintaining a balanced water level is essential to avoid dehydration

维持水平衡十分重要 它能避脱水

or over-hydration,

或过度脱水

both of which can have devastating effects on overall health.

这两样都能损害人的整体健康

At first detection of low water levels,

一旦发现水含量过低

sensory receptors in the brain's hypothalamus

下丘脑的感受器

signal the release of antidiuretic hormone.

就会提示身体释放抗利尿激素

When it reached the kidneys, it creates aquaporins,

当此激素到达肾脏 会打开水通道

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

即一种特殊通道 它能够使血液吸收和保留水分

leading to concentrated, dark urine.

导致尿液浓缩 引起黑尿

Increased dehydration can cause notable drops in energy,

加重的脱水能引起明显的乏力

mood,

情绪低落

skin moisture,

皮肤干燥

and blood pressure,

和血压降低

as well as signs of cognitive impairment.

以及认知障碍

A dehydrated brain works harder to accomplish the same amount

脱水的大脑要更加费力地运行

as a normal brain,

才能完成正常大脑的工作

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

而且脱水大脑甚至会萎缩

Over-hydration, or hyponatremia,

这主要由缺水 过度脱水 或低钠血症引起

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

通常在短时间内过度消耗水的情况下发生

Athletes are often the victims of over-hydration

运动员通常是过度脱水的受害者

because of complications in regulating water levels

因为一些并发症

in extreme physical conditions.

这些并发症由极端身体状况下水含量改变引起

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

当脱水的大脑促进抗利尿激素生成时

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

过度脱水的大脑会运行缓慢 甚至停止运行 并且把此激素释放到血液中

Sodium electrolytes in the body become diluted,

人体中的钠电解液被稀释

causing cells to swell.

造成细胞膨胀

In severe cases,

在严重的情况下

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

肾脏无法负荷被稀释的尿液的体积

Water intoxication then occurs,

水中毒由此产生

possibly causing headache,

还有可能造成头疼

vomiting,

呕吐

and, in rare instances, seizures or death.

少数情况下出现癫痫或死亡

But that's a pretty extreme situation.

但这仅仅出现在非常极端的情况下

On a normal, day-to-day basis,

在一般的日常生活中

maintaining a well-hydrated system is easy to manage

维持一个水平衡的身体系统是比较容易办到的

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

因为我们足够幸运 可以获取干净的饮水

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

长久以来 常识告诉我们一天要喝八杯水

That estimate has since been fine-tuned.

这个标准已经被微调了

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

现在被普遍认同的说法是我们所需的饮水量

depends largely on our weight and environment.

主要取决于体重和所处环境

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

推荐的每日摄入量是 男性2.5-3.7升

and about 2-2.7 liters for women,

女性2-2.7升

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

这个范围可以适当增减 如果我们处于健康

active,

old,

充满活力

年老

or overheating.

或发烧的状况下

While water is the healthiest hydrator,

虽然水是最健康的湿润剂

other beverages,

其他的饮料

even those with caffeine like coffee or tea,

甚至是含咖啡因的咖啡和茶

replenish fluids as well.

也能够补充体液

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

食物中的水分占我们每日摄入水分总量的1/5

Fruits and vegetables like strawberries,

水果和蔬菜 如草莓

cucumbers,

黄瓜

and even broccoli are over 90% water,

甚至花椰菜的含水量都超过90%

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

它们能在提供宝贵营养和膳食纤维的同时补充体液

Drinking well might also have various long-term benefits.

喝水也许还有许多长期的好处

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

研究显示最佳的水平衡能降低中风的风险

help manage diabetes,

帮助控制肥胖

and potentially reduce the risk of certain types of cancer.

已经可能减少某些癌症的风险

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

无论如何 摄入适量的液体十分重要 它影响着

in how you'll feel,

你的感受

think,

思维

and function day to day.

以及日常活动