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

譯者: Yun Chu Lin 審譯者: Max Chern

Water is virtually everywhere,

水幾乎無所不在

from soil moisture and ice caps,

從土壤水分及冰帽

to the cells inside our own bodies.

到人體內的細胞

Depending on factors like location,

依據一些因素，例如所在位置

fat index,

脂肪指數

age,

年齡

and sex,

及性別而不同

the average human is between 55-60% water.

一般人體內約有 55 - 60% 是水分

At birth, human babies are even wetter.

剛出生的嬰兒甚至更多

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

水分佔了全身的 75% 非常類似魚的水含量

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

然而在周歲前 體內的水分會降至 65%

So what role does water play in our bodies,

那麼，水在我們體內 扮演什麼角色呢？

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

我們該喝多少水維持健康呢？

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

水在人體內負責緩衝及潤滑關節

regulate temperature,

調節體溫

and to nourish the brain and spinal cord.

滋養大腦及脊髓

Water isn't only in our blood.

水不只是存在於血液中

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

成人的腦及心臟幾乎 3/4 是水

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

大約等同於 1 根香蕉的含水量

Lungs are more similar to an apple at 83%.

肺比較類似蘋果，有 83% 的水

And even seemingly dry human bones are 31% water.

甚至看起來乾燥的骨頭都含有 31% 的水

If we are essentially made of water,

若我們主要是由水構成

and surrounded by water,

並且生活周遭都有水

why do we still need to drink so much?

為何我們還需要喝那麼多水？

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

我們每天流失 2 至 3 公升的水 藉由排汗

urine,

大小便

and bowel movements,

and even just from breathing.

甚至呼吸而流失

While these functions are essential to our survival,

然而這些功能對我們生存又很重要

we need to compensate for the fluid loss.

所以我們需要彌補流失的體液

Maintaining a balanced water level is essential to avoid dehydration

維持體內水分平衡是必要的， 以避免脫水

or over-hydration,

或體內水分過多

both of which can have devastating effects on overall health.

兩者皆會對整體健康 造成嚴重的影響

At first detection of low water levels,

體內開始偵測到水分過低時

sensory receptors in the brain's hypothalamus

腦部下視丘的感應接收器

signal the release of antidiuretic hormone.

就會發出訊號， 通知釋放 抗利尿激素／ADH

When it reached the kidneys, it creates aquaporins,

當 ADH 抵達腎臟時 會造成 水孔蛋白／aquaporins

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

一種特殊的通道 使血液吸收並保留更多水分

leading to concentrated, dark urine.

造成濃縮及深褐色的尿液

Increased dehydration can cause notable drops in energy,

脫水加重會造成明顯的精力減退

mood,

心情不振

skin moisture,

皮膚變乾

and blood pressure,

低血壓

as well as signs of cognitive impairment.

以及認知障礙的症狀

A dehydrated brain works harder to accomplish the same amount

脫水的腦會比正常的腦 更難完成同等份量的工作

as a normal brain,

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

甚至會因為缺水而暫時萎縮

Over-hydration, or hyponatremia,

體內水分過多，也就是低鈉血症

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

通常是因為短時間內攝取過多水分

Athletes are often the victims of over-hydration

運動員是較常見 體內過多水分的受害者

because of complications in regulating water levels

因為在極端的身體狀況下， 難以調節水分所導致

in extreme physical conditions.

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

腦部脫水會使 ADH 分泌增加

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

反之，過多水分的腦會使 ADH 釋放到血液變慢，甚至停止

Sodium electrolytes in the body become diluted,

體內的電解質鈉被稀釋

causing cells to swell.

造成細胞水腫

In severe cases,

嚴重的情況下

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

腎臟會無法負荷 大量被稀釋的尿液

Water intoxication then occurs,

水中毒隨之而發生

possibly causing headache,

可能導致頭痛、

vomiting,

嘔吐

and, in rare instances, seizures or death.

少數嚴重者甚至會痙攣或死亡

But that's a pretty extreme situation.

但那是一種非常極端的狀況

On a normal, day-to-day basis,

在一般日常生活中

maintaining a well-hydrated system is easy to manage

保持體內水平衡非常容易 ─

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

對我們這些相當幸運 可以取得乾淨飲水的人而言

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

長久以來 一般觀念都認為我們每天要喝 8 杯水

That estimate has since been fine-tuned.

但這個數據已被重新調整過

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

現在的共識是 我們需要攝取的水量

depends largely on our weight and environment.

主要取決於我們的體重及環境

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

建議男性每日水分攝取量 在 2.5 - 3.7 公升之間

and about 2-2.7 liters for women,

女性則在 2 - 2.7 公升之間

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

範圍可彈性調整， 依照我們是否健康、

active,

old,

運動、

年老

or overheating.

或是否過熱

While water is the healthiest hydrator,

雖然水是最健康的飲品

other beverages,

但其他飲料

even those with caffeine like coffee or tea,

甚至含有咖啡因的咖啡及茶

replenish fluids as well.

也都可以補充體液

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

食物所含的水 約可補充我們每日水分攝取量的 1/5

Fruits and vegetables like strawberries,

水果及蔬菜 ─ 像是草莓

cucumbers,

小黃瓜

and even broccoli are over 90% water,

甚至是花椰菜 皆含有超過 90% 的水分

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

在提供有用的營養及纖維同時 也能補充液體的攝取

Drinking well might also have various long-term benefits.

良好的飲水習慣 也會帶來許多長遠的效益

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

研究顯示理想的水分攝取 可以降低中風的機率

help manage diabetes,

協助控制糖尿病

and potentially reduce the risk of certain types of cancer.

也可能降低某些癌症的風險

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

不管如何，攝取適當的液體量 你身體的感受、

in how you'll feel,

思考及日常作業 將會有很大的改善

think,

and function day to day.

翻譯：Yun Chu Lin