Why you don't need 8 glasses of water a day | Body Stuff with Dr. Jen Gunter | TED

915,971 views ใƒป 2021-06-09

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ูŠุฑุฌู‰ ุงู„ู†ู‚ุฑ ู†ู‚ุฑู‹ุง ู…ุฒุฏูˆุฌู‹ุง ููˆู‚ ุงู„ุชุฑุฌู…ุฉ ุงู„ุฅู†ุฌู„ูŠุฒูŠุฉ ุฃุฏู†ุงู‡ ู„ุชุดุบูŠู„ ุงู„ููŠุฏูŠูˆ.

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You know that whole thing about drinking eight glasses of water a day?
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ุงู„ู…ุชุฑุฌู…: Hani Eldalees ุงู„ู…ุฏู‚ู‘ู‚: Ghada Khalil
ู‡ู„ ุณู…ุนุช ู…ู‚ูˆู„ุฉ ุฃู†ูƒ ุชุญุชุงุฌ ู„ุดุฑุจ ุซู…ุงู†ูŠุฉ ุฃูƒูˆุงุจ ู…ู† ุงู„ู…ุงุก ูŠูˆู…ูŠู‹ุงุŸ
00:03
Sorry to have to tell you this, but it's a myth.
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ุนูุฐุฑู‹ุง ู„ุฃู†ู†ูŠ ู…ุถุทุฑุฉ ู„ุฃู† ุฃุฎุจุฑูƒ ุจู‡ุฐุง ูˆู„ูƒู† ู‡ุฐู‡ ุฎุฑุงูุฉ.
00:06
It won't make your skin brighter,
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ู„ู† ูŠุชุณุจุจ ู‡ุฐุง ููŠ ุตูุงุก ุจุดุฑุชูƒุŒ
00:08
it won't make you feel clearheaded,
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ูˆู„ู† ูŠุชุณุจุจ ููŠ ุญุตูˆู„ูƒ ุนู„ู‰ ุฐู‡ู†ู ุตุงููุŒ
00:10
it won't make you feel more energetic.
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ูˆู„ู† ูŠูƒูˆู† ุณุจุจู‹ุง ููŠ ุญุตูˆู„ูƒ ุนู„ู‰ ุทุงู‚ุฉ ุฃูƒุซุฑ.
00:12
It might, however, make you have to pee a lot.
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ุฅู„ุง ุฃู†ู‡ ู‚ุฏ ูŠูƒูˆู† ุณุจุจู‹ุง ููŠ ุชุจูˆูู‘ู„ูƒ ุฃูƒุซุฑ ู…ู† ุงู„ู…ุนุชุงุฏ.
00:16
(Music)
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(ู…ูˆุณูŠู‚ู‰)
00:17
[Body Stuff with Dr. Jen Gunter]
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[ุดุคูˆู† ุงู„ุฌุณู… ู…ุน ุฏ. ุฌูŠู† ุฌูŽู†ุชุฑ]
00:18
(Music)
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(ู…ูˆุณูŠู‚ู‰)
00:20
Many people don't understand the biology behind their bodies.
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ู„ุง ูŠุนูŠ ุงู„ูƒุซูŠุฑ ู…ู† ุงู„ู†ุงุณ ุทุจูŠุนุฉ ุงู„ุนู…ู„ูŠุงุช ุงู„ุญูŠูˆูŠุฉ ุงู„ุชูŠ ุชุนุชู…ุฏ ุนู„ูŠู‡ุง ุฃุฌุณุงุฏู‡ู….
00:23
There's a lot of misinformation out there.
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ุญูŠุซ ูŠูุชูŽุฏุงูˆู„ ุงู„ูƒุซูŠุฑ ู…ู† ุงู„ู…ุนู„ูˆู…ุงุช ุงู„ู…ุบู„ูˆุทุฉ.
00:25
But the truth is that when you understand how your systems function,
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ู„ูƒู† ุงู„ุญู‚ูŠู‚ุฉ ู‡ูŠ ุฃู†ู‡ ูƒู„ู…ุง ุฒุงุฏ ูู‡ู…ูƒ ู„ูƒูŠููŠุฉ ุนู…ู„ ุฃู†ุธู…ุฉ ุงู„ุฌุณู…ุŒ
00:29
you're able to make better decisions.
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ุณุชุชู…ูƒู† ู…ู† ุงุชุฎุงุฐ ู‚ุฑุงุฑุงุช ุฃูุถู„
00:31
You're not as prone to fall for hype or pseudoscience.
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ูˆู„ู† ุชูƒูˆู† ุนูุฑุถุฉ ู„ุฃู† ุชุฎุฏุนูƒ ุงู„ุฏุนุงูŠุฉ ุงู„ู…ู†ุชุดุฑุฉ ูˆุงู„ุนู„ู… ุงู„ุฒุงุฆู.
00:35
You'll feel empowered to understand what's really going on.
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ุณุชูƒูˆู† ุฃูƒุซุฑ ู‚ุฏุฑุฉ ุนู„ู‰ ูู‡ู… ู…ุง ูŠุฌุฑูŠ ุจุงู„ูุนู„.
00:39
One myth that really bugs me
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ุฅุญุฏู‰ ุงู„ุฎุฑุงูุงุช ุงู„ุชูŠ ุชุฒุนุฌู†ูŠ ุญู‚ู‹ุง
00:41
is the idea that you need eight glasses of water a day.
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ู‡ูŠ ููƒุฑุฉ ุฃู†ูƒ ุจุญุงุฌุฉ ู„ุดุฑุจ ุซู…ุงู†ูŠุฉ ุฃูƒูˆุงุจ ู…ู† ุงู„ู…ุงุก ูŠูˆู…ูŠู‹ุง.
00:45
Honestly, it's pretty shocking how ingrained it is.
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ูˆู…ู† ุงู„ุตุงุฏู… ุตุฑุงุญุฉู‹ ู…ุฏู‰ ุฑุณูˆุฎ ู‡ุฐู‡ ุงู„ููƒุฑุฉุ›
00:48
You hear it on TV, you see it in articles.
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ูŠู…ูƒู†ูƒ ุฃู† ุชุณู…ุนู‡ุง ุนู„ูŠ ุงู„ุชู„ูุงุฒ ูˆุชู‚ุฑุฃู‡ุง ููŠ ุงู„ู…ู‚ุงู„ุงุชุŒ
00:51
But like I said, it's nonsense.
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ูˆู„ูƒู† ูƒู…ุง ู‚ู„ุชุŒ ู‡ูŠ ู…ุบู„ูˆุทุฉ ุชู…ุงู…ู‹ุง.
00:54
For the most part,
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ู…ุง ูŠุญุฏุซ ุบุงู„ุจู‹ุง
00:55
your body will tell you when you need to drink water,
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ู‡ูˆ ุฃู† ุฌุณู…ูƒ ุณูŠุฎุจุฑูƒ ู…ุชู‰ ุณูŠูƒูˆู† ุจุญุงุฌุฉ ู„ุดุฑุจ ุงู„ู…ุงุก.
00:58
because you've got these wonderful, amazing, undervalued things --
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ู„ุฃู†ูƒ ุชู…ุชู„ูƒ ุฃุนุถุงุก ุฑุงุฆุนุฉ ูˆู…ุฏู‡ุดุฉ ู„ุง ุชู„ู‚ู‰ ุงู„ุชู‚ุฏูŠุฑ ุงู„ูƒุงููŠ
ุฃู„ุง ูˆู‡ูŠ ุงู„ูƒู„ู‰.
01:03
kidneys.
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ุงู„ูƒู„ูŠุฉ ู‡ูŠ ุนุถูˆ ุนู„ู‰ ุดูƒู„ ุญุจุฉ ุงู„ููˆู„ ุชู‚ุน ุนู„ู‰ ุฌุงู†ุจูŠ ุนู…ูˆุฏูƒ ุงู„ูู‚ุฑูŠุŒ
01:04
Kidneys are the bean-shaped organs located to either side of your spine,
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01:08
right below your ribs.
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ุฃุณูู„ ุฃุถู„ุงุนูƒ ู…ุจุงุดุฑุฉู‹.
01:09
They're often thought of as a filter or a waste-removal system,
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ุบุงู„ุจู‹ุง ู…ุง ูŠูู†ุธุฑ ุฅู„ูŠู‡ุง ุจุงุนุชุจุงุฑู‡ุง ู…ุตูุงุฉ ุฃูˆ ู†ุธุงู… ู„ู„ุชุฎู„ุต ู…ู† ุงู„ู†ูุงูŠุงุชุŒ
01:13
but that doesn't do the kidneys justice.
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ูˆู„ูƒู† ู‡ุฐุง ู„ุง ูŠูˆููŠู‡ุง ุญู‚ู‡ุง.
01:16
Your body is an environment where everything, fluid and chemicals,
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ูุฌุณู…ูƒ ุนุจุงุฑุฉ ุนู† ุจูŠุฆุฉ ุชุญุฑุต ุนู„ู‰ ุฃู† ุชุจู‚ู‰ ุฌู…ูŠุน ุงู„ู…ูˆุงุฏ ุงู„ูƒูŠู…ูŠุงุฆูŠุฉ ูˆุงู„ุณูˆุงุฆู„
01:20
needs to be in a delicate balance.
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ููŠ ุชูˆุงุฒู† ุฏู‚ูŠู‚.
01:22
The kidneys do a lot of the heavy lifting when it comes to this balance.
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ูˆูŠู‚ุน ุนู„ู‰ ุนุงุชู‚ ุงู„ูƒู„ู‰ ุฌู‡ุฏ ุดุงู‚ ู„ู„ุญูุงุธ ุนู„ู‰ ู‡ุฐุง ุงู„ุชูˆุงุฒู†.
01:27
Every day, blood in your body passes through the kidneys.
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ูŠู…ุฑ ุงู„ุฏู… ููŠ ุฌุณู…ูƒ ูŠูˆู…ูŠู‹ุง ู…ู† ุฎู„ุงู„ ุงู„ูƒู„ู‰.
01:31
What you eat, drink, the temperature around you,
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ูƒู„ ู…ุง ุชุฃูƒู„ ูˆู…ุง ุชุดุฑุจ ูˆุงู„ุญุฑุงุฑุฉ ุงู„ู…ุญูŠุทุฉ ุจุฌุณู…ูƒ
01:34
how much you exercise --
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ูˆู…ู‚ุฏุงุฑ ุงู„ุชู…ุฑูŠู† ุงู„ุฐูŠ ุชู‚ูˆู… ุจู‡
01:36
all of this affects what's going on with your body.
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ุฌู…ูŠุนู‡ุง ุชุคุซุฑ ุนู„ู‰ ู…ุง ูŠุฌุฑูŠ ููŠ ุฌุณู…ูƒ.
01:38
Your kidneys, along with your nervous system and various hormones,
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ูุงู„ูƒู„ู‰ ูˆุฌู‡ุงุฒูƒ ุงู„ุนุตุจูŠ ูˆุงู„ู‡ุฑู…ูˆู†ุงุช ุงู„ู…ุฎุชู„ูุฉ
01:42
are constantly watching many gauges
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ูŠุฑุงู‚ุจูˆู† ุงู„ุนุฏูŠุฏ ู…ู† ุงู„ู‚ูŠุงุณุงุช ุจุงุณุชู…ุฑุงุฑุŒ
01:44
and making adjustments about fluid, salt and levels of other substances
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ูˆูŠุฌุฑูˆู† ุชุนุฏูŠู„ุงุช ุนู„ู‰ ุงู„ุณูˆุงุฆู„ ูˆุงู„ุฃู…ู„ุงุญ ูˆู…ุณุชูˆูŠุงุช ุงู„ู…ูˆุงุฏ ุงู„ุฃุฎุฑู‰
01:49
in real time.
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ู…ุจุงุดุฑุฉู‹.
01:50
They do this with about one million tiny structures called nephrons.
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ูˆูŠู‚ูˆู…ูˆู† ุจุฐู„ูƒ ู…ู† ุฎู„ุงู„ ู…ุง ูŠู‚ุฑุจ ู…ู† ู…ู„ูŠูˆู† ู…ู† ุงู„ุชุฑูƒูŠุจุงุช ุงู„ุตุบูŠุฑุฉ ุงู„ุชูŠ ุชุณู…ู‰ ุงู„ู†ูุฑูˆู†ุงุช.
01:55
These nephrons are kind of like workers on a conveyor belt,
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ุชุดุจู‡ ู‡ุฐู‡ ุงู„ู†ูุฑูˆู†ุงุช ุงู„ุนุงู…ู„ูŠู† ุนู„ู‰ ุญุฒุงู… ู†ู‚ุงู„ุŒ
01:58
actively adding things and taking things away,
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ุญูŠุซ ุชุถูŠู ุจุนุถ ุงู„ุฃุดูŠุงุก ูˆุชุฒูŠู„ ุฃุดูŠุงุก ุฃุฎุฑู‰ ุจุงุณุชู…ุฑุงุฑุŒ
02:01
things like sodium, glucose or sugar, calcium, amino acids and water,
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ุฃุดูŠุงุก ู…ุซู„ ุงู„ุตูˆุฏูŠูˆู… ูˆุงู„ุฌู„ูˆูƒูˆุฒ ุฃูˆ ุงู„ุณูƒุฑ ูˆุงู„ูƒุงู„ุณูŠูˆู… ูˆุงู„ุฃุญู…ุงุถ ุงู„ุฃู…ูŠู†ูŠุฉ ูˆุงู„ู…ุงุกุŒ
02:07
to make sure the body maintains homeostasis, or balance.
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ู„ูƒูŠ ุชุชุฃูƒุฏ ู…ู† ุญูุงุธ ุฌุณู…ูƒ ุนู„ู‰ ุชูˆุงุฒู†ู‡.
02:11
If levels of anything get too high or too low,
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ูููŠ ุญุงู„ ุงุฑุชูุน ุฃูˆ ุงู†ุฎูุถ ู…ุณุชูˆู‰ ุฃูŠูู‘ ู…ู† ุชู„ูƒ ุงู„ู…ูˆุงุฏุŒ
02:14
then that can be harmful.
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ู‚ุฏ ูŠูƒูˆู† ุฐู„ูƒ ุถุงุฑู‹ุง.
02:15
And it is the job of the kidneys
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ูˆูˆุธูŠูุฉ ุงู„ูƒู„ู‰
02:17
to keep the levels of many of these substances in the just-right zone.
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ู‡ูŠ ุงู„ู…ุญุงูุธุฉ ุนู„ูŠ ู…ุณุชูˆู‰ ุงู„ุนุฏูŠุฏ ู…ู† ู‡ุฐู‡ ุงู„ู…ูˆุงุฏ ููŠ ู…ุนุฏู„ู‡ุง ุงู„ุตุญูŠุญ.
02:21
Substances that aren't needed leave the kidney
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ูุงู„ู…ูˆุงุฏ ุบูŠุฑ ุงู„ุถุฑูˆุฑูŠุฉ ุชุบุงุฏุฑ ุงู„ูƒู„ู‰
02:24
and head to the bladder,
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ูˆุชุฐู‡ุจ ุฅู„ู‰ ุงู„ู…ุซุงู†ุฉุŒ
02:26
where you excrete them in the form of urine.
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ุญูŠุซ ุชุชุฎู„ุต ู…ู†ู‡ุง ููŠ ุตูˆุฑุฉ ุจูˆู„.
02:28
So where do eight glasses of water a day fit in?
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ููƒูŠู ู„ุซู…ุงู†ูŠุฉ ุฃูƒูˆุงุจ ู…ู† ุงู„ู…ุงุก ุฃู† ูŠูƒูˆู† ู„ู‡ุง ูุงุฆุฏุฉ ููŠ ู‡ุฐู‡ ุงู„ุญุงู„ุฉุŸ
02:31
They don't.
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ู„ูŠุณ ู„ู‡ุง ุฃูŠ ูุงุฆุฏุฉ.
02:32
Noticed that I did not say
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ู„ุงุญุธ ุฃู†ู†ูŠ ู„ู… ุฃู‚ู„
02:34
that the kidney function is improved with excess water.
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ุฃู† ูˆุธุงุฆู ุงู„ูƒู„ูŠ ุชุชุญุณู† ููŠ ุญุงู„ ูˆุฌูˆุฏ ุฒูŠุงุฏุฉ ููŠ ุงู„ู…ุงุก.
02:37
Imagine that you're sweating a lot,
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ุชุตูˆุฑ ุฃู†ูƒ ุชุนุฑู‚ ูƒุซูŠุฑู‹ุงุŒ
02:39
so you're losing water from your blood.
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ู‡ุฐุง ูŠุนู†ูŠ ุฃู†ูƒ ุชุฎุณุฑ ู…ุงุก ู…ู† ุฏู…ูƒ.
02:41
The kidneys know your blood volume is dropping ever so slightly
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ุชุนู„ู… ุงู„ูƒู„ู‰ ุฃู† ู…ุณุชูˆู‰ ุงู„ุฏู… ูŠู†ุฎูุถ ูˆู„ูˆ ุจุดูƒู„ ุทููŠู ู„ู„ุบุงูŠุฉุŒ
02:45
and that your blood is getting ever so slightly saltier.
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ู…ู…ุง ูŠุชุณุจุจ ููŠ ุฒูŠุงุฏุฉ ู…ู„ูˆุญุฉ ุงู„ุฏู… ุจุดูƒู„ ุทููŠู ุฃูŠุถู‹ุง.
02:48
They compensate by absorbing more water back into the blood,
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ุชูุนูˆุถ ุงู„ูƒู„ู‰ ุฐู„ูƒ ุจุงู…ุชุตุงุต ุงู„ู…ุฒูŠุฏ ู…ู† ุงู„ู…ุงุก ู„ู…ุฌุฑู‰ ุงู„ุฏู…ุŒ
02:52
making the urine more concentrated.
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ูˆู‡ูˆ ู…ุง ูŠุฌุนู„ ุงู„ุจูˆู„ ุฃูƒุซุฑ ุชุฑูƒูŠุฒู‹ุง.
02:54
If the kidneys sense enough fluid can't be reabsorbed from the urine,
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ูˆููŠ ุญุงู„ ุฃุญุณุช ุงู„ูƒู„ู‰ ุฃู†ู‡ ู„ุง ูŠู…ูƒู† ุงู…ุชุตุงุต ุณูˆุงุฆู„ ูƒุงููŠุฉ ู…ู† ุงู„ุจูˆู„ุŒ
02:58
you're signaled to drink, meaning you get thirsty.
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ุณุชู†ุจู‡ูƒ ู„ูƒูŠ ุชุดุฑุจุ› ุฃูŠ ุฃู†ูƒ ุณุชุดุนุฑ ุจุงู„ุนุทุด.
03:01
If you don't have fluid available,
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ูˆููŠ ุญุงู„ ุนุฏู… ูˆุฌูˆุฏ ุณูˆุงุฆู„ ูƒุงููŠุฉ ู„ุฏูŠูƒุŒ
03:03
the thirst message gets stronger and stronger.
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ูุฅู† ุงู„ุดุนูˆุฑ ุจุงู„ุนุทุด ุณูŠุตุจุญ ุฃู‚ูˆู‰ ูˆุฃู‚ูˆู‰.
03:07
A person facing real dehydration won't be unsure if they need water.
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ุฃูŠ ุดุฎุต ูŠูˆุงุฌู‡ ุฌูุงูู‹ุง ุญู‚ูŠู‚ูŠู‹ุง ู„ู† ูŠูƒูˆู† ู„ุฏูŠู‡ ุฃุฏู†ูŠ ุดูƒ ุจุญุงุฌุชู‡ ู„ู„ู…ุงุก.
03:12
They'll do whatever they need to get it.
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ุณูŠุจุฐู„ ูƒู„ ุฌู‡ุฏู‡ ู„ู„ุญุตูˆู„ ุนู„ูŠู‡.
03:15
It's one of our most basic instincts
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ู‡ุฐู‡ ุฅุญุฏู‰ ุงู„ุบุฑุงุฆุฒ ุงู„ุฃุณุงุณูŠุฉ ู„ุฏูŠู†ุง
03:17
that's evolved over a very long time,
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ูˆุงู„ุชูŠ ุชุทูˆุฑุช ุนู„ู‰ ู…ุฏู‰ ูˆู‚ุช ุทูˆูŠู„
03:21
in environments where clean water
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ููŠ ุจูŠุฆุงุช ูƒุงู† ุงู„ู…ุงุก ุงู„ู†ุธูŠู ููŠู‡ุง
03:22
wasn't nearly as readily available as it is today.
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ุบูŠุฑ ู…ุชูˆูุฑ ุจุณู‡ูˆู„ุฉ ูƒู…ุง ู‡ูˆ ุงู„ุญุงู„ ุงู„ูŠูˆู….
03:25
So thanks to your kidneys,
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ูˆู„ุฐุง ุจูุถู„ ูƒู„ูŠุชูŠูƒุŒ
03:27
your body is really good at maintaining hydration.
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ูุฅู† ุฌุณู…ูƒ ูŠุฌูŠุฏ ุงู„ุญูุงุธ ุนู„ู‰ ู…ุณุชูˆู‰ ุงู„ู…ุงุก ุจู‡.
03:30
But if you stop counting eight glasses of water a day,
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ูˆู„ูƒู† ููŠ ุญุงู„ ุชูˆู‚ูุช ุนู† ุชู†ุงูˆู„ ุซู…ุงู†ูŠุฉ ุฃูƒูˆุงุจ ู…ู† ุงู„ู…ุงุก ูŠูˆู…ูŠู‹ุงุŒ
03:33
how much should you be drinking?
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ู…ุงู‡ูŠ ุงู„ูƒู…ูŠุฉ ุงู„ุชูŠ ูŠุฌุจ ุฃู† ู†ุดุฑุจู‡ุงุŸ
03:35
The answer is simple:
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ุงู„ุฌูˆุงุจ ุจุณูŠุท ู„ู„ุบุงูŠุฉ:
03:37
there is no should.
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ู„ุง ุชูˆุฌุฏ ูƒู…ูŠุฉ ู…ุญุฏุฏุฉ.
03:39
When you feel thirsty, drink some water.
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ุนู†ุฏู…ุง ุชุดุนุฑ ุจุงู„ุนุทุดุŒ ุงุดุฑุจ ุจุนุถ ุงู„ู…ุงุก.
03:41
You can trust your body.
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ูŠู…ูƒู†ูƒ ุฃู† ุชุซู‚ ุจุฌุณู…ูƒ.
03:44
Unless you have kidney stones or are elderly --
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ุฅู„ุง ููŠ ุญุงู„ ูƒุงู†ุช ู„ุฏูŠูƒ ุญุตูˆุงุช ููŠ ุงู„ูƒู„ู‰ ุฃูˆ ูƒู†ุช ู…ูุณู†ู‹ู‘ุงุ›
03:46
sometimes, our messaging systems get a little worn with age --
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ุญูŠุซ ูŠู…ูƒู† ู„ู†ุธุงู… ุงู„ุฑุณุงุฆู„ ููŠ ุฌุณู…ู†ุง ุฃู† ูŠุชุจุงุทุฃ ุฃุญูŠุงู†ู‹ุง ู…ุน ุชู‚ุฏู…ู†ุง ููŠ ุงู„ุนู…ุฑุŒ
03:50
or your doctor has told you otherwise,
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ูˆุทุงู„ู…ุง ู„ู… ูŠุฎุจุฑูƒ ุทุจูŠุจูƒ ุจุบูŠุฑ ุฐู„ูƒุŒ
03:52
constantly monitoring how much water you drink
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ูุฅู† ู…ุชุงุจุนุฉ ูƒู…ูŠุฉ ุงู„ู…ุงุก ุงู„ุชูŠ ุชุดุฑุจู‡ุง
03:55
is not really necessary.
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ู„ุง ุฏุงุนูŠ ู„ู‡ุง ุฅุทู„ุงู‚ู‹ุง.
03:57
Here's a point that's often missed:
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ูˆู‡ุฐู‡ ู†ู‚ุทุฉ ุบุงู„ุจู‹ุง ู…ุง ู†ุณู‡ูˆ ุนู†ู‡ุง:
03:59
every single thing you consume contains water.
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ูƒู„ ู…ุง ู†ุชู†ุงูˆู„ู‡ ูŠุญุชูˆูŠ ุนู„ู‰ ุงู„ู…ุงุกุ›
04:02
Your morning coffee has water, so does your breakfast.
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ู‚ู‡ูˆุชูƒ ุงู„ุตุจุงุญูŠุฉ ุจู‡ุง ู…ุงุก ูˆูƒุฐู„ูƒ ูˆุฌุจุฉ ุฅูุทุงุฑูƒุŒ
04:05
And that snack -- an apple, an orange, a glass of juice, a granola bar --
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ูˆุงู„ูˆุฌุจุงุช ุงู„ุฎููŠูุฉ ุฃูŠุถู‹ุง ูƒุชูุงุญุฉ ุฃูˆ ุจุฑุชู‚ุงู„ุฉ ุฃูˆ ูƒูˆุจ ู…ู† ุงู„ุนุตูŠุฑ ุฃูˆ ู‚ุทุนุฉ ุฌุฑุงู†ูˆู„ุงุ›
04:10
just like you, they're made of water too.
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ุญูŠุซ ูŠุฏุฎู„ ุงู„ู…ุงุก ููŠ ุชุฑูƒูŠุจู‡ุง ู…ุซู„ ุฌุณู…ูƒ ุชู…ุงู…ู‹ุง.
04:13
So as long as you're listening to your body's internal sense of thirst,
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ูˆู„ุฐุงุŒ ุทุงู„ู…ุง ุฃู†ูƒ ุชุณุชุฌูŠุจ ู„ู„ุดุนูˆุฑ ุงู„ุฏุงุฎู„ูŠ ู„ุฌุณุฏูƒ ููŠ ุญุงู„ ุงู„ุนุทุดุŒ
04:17
there's really no need to be counting those eight glasses.
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ู„ุง ูŠูˆุฌุฏ ุฃูŠ ุณุจุจ ู„ุนูŽุฏ ุซู…ุงู†ูŠุฉ ุฃูƒูˆุงุจ ู…ู† ุงู„ู…ุงุก.
ุญูˆู„ ู‡ุฐุง ุงู„ู…ูˆู‚ุน

ุณูŠู‚ุฏู… ู„ูƒ ู‡ุฐุง ุงู„ู…ูˆู‚ุน ู…ู‚ุงุทุน ููŠุฏูŠูˆ YouTube ุงู„ู…ููŠุฏุฉ ู„ุชุนู„ู… ุงู„ู„ุบุฉ ุงู„ุฅู†ุฌู„ูŠุฒูŠุฉ. ุณุชุฑู‰ ุฏุฑูˆุณ ุงู„ู„ุบุฉ ุงู„ุฅู†ุฌู„ูŠุฒูŠุฉ ุงู„ุชูŠ ูŠุชู… ุชุฏุฑูŠุณู‡ุง ู…ู† ู‚ุจู„ ู…ุฏุฑุณูŠู† ู…ู† ุงู„ุฏุฑุฌุฉ ุงู„ุฃูˆู„ู‰ ู…ู† ุฌู…ูŠุน ุฃู†ุญุงุก ุงู„ุนุงู„ู…. ุงู†ู‚ุฑ ู†ู‚ุฑู‹ุง ู…ุฒุฏูˆุฌู‹ุง ููˆู‚ ุงู„ุชุฑุฌู…ุฉ ุงู„ุฅู†ุฌู„ูŠุฒูŠุฉ ุงู„ู…ุนุฑูˆุถุฉ ุนู„ู‰ ูƒู„ ุตูุญุฉ ููŠุฏูŠูˆ ู„ุชุดุบูŠู„ ุงู„ููŠุฏูŠูˆ ู…ู† ู‡ู†ุงูƒ. ูŠุชู… ุชู…ุฑูŠุฑ ุงู„ุชุฑุฌู…ุงุช ุจุงู„ุชุฒุงู…ู† ู…ุน ุชุดุบูŠู„ ุงู„ููŠุฏูŠูˆ. ุฅุฐุง ูƒุงู† ู„ุฏูŠูƒ ุฃูŠ ุชุนู„ูŠู‚ุงุช ุฃูˆ ุทู„ุจุงุช ุŒ ูŠุฑุฌู‰ ุงู„ุงุชุตุงู„ ุจู†ุง ุจุงุณุชุฎุฏุงู… ู†ู…ูˆุฐุฌ ุงู„ุงุชุตุงู„ ู‡ุฐุง.

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