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

Transcriber:

You know that whole thing about drinking eight glasses of water a day?

Translator: Hanis Maskuri Reviewer: Shamsiah Ismail

Anda tahu tentang saranan minum lapan gelas air sehari?

Sorry to have to tell you this, but it's a myth.

Maaflah, itu hanya mitos semata-mata.

It won't make your skin brighter,

Kulit anda takkan menjadi cerah,

it won't make you feel clearheaded,

fikiran anda takkan menjadi tenang,

it won't make you feel more energetic.

anda takkan menjadi semakin cergas.

It might, however, make you have to pee a lot.

Tetapi, anda mungkin lebih kerap membuang air kecil.

(Music)

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[Body Stuff with Dr. Jen Gunter]

[Body Stuff dengan Dr. Jen Gunter]

(Music)

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Many people don't understand the biology behind their bodies.

Ramai tidak memahami biologi di sebalik tubuh badan mereka.

There's a lot of misinformation out there.

Terdapat banyak info salah di luar sana.

But the truth is that when you understand how your systems function,

Kebenarannya ialah apabila anda memahami cara sistem badan anda berfungsi,

you're able to make better decisions.

anda mampu membuat keputusan lebih baik.

You're not as prone to fall for hype or pseudoscience.

Anda tidak cenderung mengikut gimik atau pseudosains.

You'll feel empowered to understand what's really going on.

Anda berasa yakin untuk memahami apa yang sedang berlaku.

One myth that really bugs me

Satu mitos yang merisaukan saya

is the idea that you need eight glasses of water a day.

ialah idea yang anda perlu minum lapan gelas air sehari.

Honestly, it's pretty shocking how ingrained it is.

Sejujurnya, agak mengejutkan betapa idea ini telah berakar umbi.

You hear it on TV, you see it in articles.

Anda mendengarnya di TV, anda lihat dalam artikel.

But like I said, it's nonsense.

Tetapi seperti yang saya katakan, itu mengarut.

For the most part,

Selalunya,

your body will tell you when you need to drink water,

badan akan memberitahu anda bila anda perlu minum,

because you've got these wonderful, amazing, undervalued things --

kerana anda memiliki sesuatu yang hebat, menakjubkan, tetapi kurang dihargai--

kidneys.

buah pinggang.

Kidneys are the bean-shaped organs located to either side of your spine,

Buah pinggang ialah organ berbentuk kacang di kedua-dua sisi tulang belakang,

right below your ribs.

betul-betul bawah rusuk.

They're often thought of as a filter or a waste-removal system,

Selalunya dianggap sebagai penapis atau sistem pembuangan sisa,

but that doesn't do the kidneys justice.

tetapi penerangan itu kurang tepat.

Your body is an environment where everything, fluid and chemicals,

Badan anda ialah satu persekitaran di mana semua cecair dan bahan kimia,

needs to be in a delicate balance.

perlu kekal dalam keseimbangan.

The kidneys do a lot of the heavy lifting when it comes to this balance.

Buah pinggang berperanan penting dalam mengekalkan keseimbangan ini.

Every day, blood in your body passes through the kidneys.

Setiap hari, darah dalam badan melalui buah pinggang.

What you eat, drink, the temperature around you,

Apa sahaja anda makan, minum, suhu persekitaran,

how much you exercise --

kekerapan senaman --

all of this affects what's going on with your body.

semua ini mempengaruhi apa yang berlaku dalam badan.

Your kidneys, along with your nervous system and various hormones,

Buang pinggang anda, bersama sistem saraf dan pelbagai hormon,

are constantly watching many gauges

sentiasa memantau pelbagai sukatan

and making adjustments about fluid, salt and levels of other substances

dan menyesuaikan cecair, garam dan tahap bahan-bahan lain

in real time.

dalam masa sebenar.

They do this with about one million tiny structures called nephrons.

Buah pinggang melakukan ini dengan sejuta struktur halus dipanggil nefron.

These nephrons are kind of like workers on a conveyor belt,

Nefron ini seperti pekerja di atas sawat penyampai,

actively adding things and taking things away,

yang secara aktif menambah atau membuang bahan,

things like sodium, glucose or sugar, calcium, amino acids and water,

seperti natrium, glukosa atau gula, kalsium, asid amino dan air,

to make sure the body maintains homeostasis, or balance.

bagi memastikan badan kekal dalam homeostasis, atau keseimbangan.

If levels of anything get too high or too low,

Jika tahap sesuatu bahan menjadi terlalu tinggi atau rendah,

then that can be harmful.

ia boleh memudaratkan.

And it is the job of the kidneys

Maka menjadi tugas buang pinggang

to keep the levels of many of these substances in the just-right zone.

untuk mengekalkan bahan-bahan ini pada tahap yang sesuai.

Substances that aren't needed leave the kidney

Bahan yang tidak diperlukan akan meninggalkan buah pinggang

and head to the bladder,

menuju ke pundi kencing,

where you excrete them in the form of urine.

lalu dikumuhkan sebagai air kencing.

So where do eight glasses of water a day fit in?

Jadi, apakah peranan lapan gelas air sehari ini?

They don't.

Jawapannya, tiada.

Noticed that I did not say

Saya tidak katakan pun

that the kidney function is improved with excess water.

fungsi buah pinggang bertambah baik dengan air yang berlebihan.

Imagine that you're sweating a lot,

Bayangkan anda banyak berpeluh,

so you're losing water from your blood.

maka air hilang daripada darah.

The kidneys know your blood volume is dropping ever so slightly

Buah pinggang menyedari isipadu darah berkurang sedikit

and that your blood is getting ever so slightly saltier.

dan darah anda menjadi sedikit masin.

They compensate by absorbing more water back into the blood,

Ia mengimbanginya dengan menyerap lebih banyak air ke dalam darah,

making the urine more concentrated.

menjadikan air kencing lebih pekat.

If the kidneys sense enough fluid can't be reabsorbed from the urine,

Jika buah pinggang mengesan cecair gagal diserap secukupnya daripada air kencing,

you're signaled to drink, meaning you get thirsty.

anda diberi isyarat supaya minum, bererti anda berasa dahaga.

If you don't have fluid available,

Jika cecair tidak cukup,

the thirst message gets stronger and stronger.

isyarat dahaga menjadi semakin kuat.

A person facing real dehydration won't be unsure if they need water.

Seseorang yang benar-benar terdehidrasi tidak ragu jika dirinya perlukan air.

They'll do whatever they need to get it.

Dia akan berusaha gigih mendapatkannya.

It's one of our most basic instincts

Ini antara naluri asas manusia

that's evolved over a very long time,

yang berkembang dalam masa yang lama,

in environments where clean water

dalam keadaan di mana air bersih

wasn't nearly as readily available as it is today.

sukar didapati, tidak seperti sekarang.

So thanks to your kidneys,

Terima kasih kepada buah pinggang,

your body is really good at maintaining hydration.

badan anda sangat cekap mengekalkan hidrasi.

But if you stop counting eight glasses of water a day,

Tetapi jika anda berhenti mengira lapan gelas air sehari,

how much should you be drinking?

berapa banyak perlu anda minum?

The answer is simple:

Jawapannya mudah:

there is no should.

tiada jumlah tertentu.

When you feel thirsty, drink some water.

Apabila dahaga, maka minumlah air.

You can trust your body.

Percayalah badan anda.

Unless you have kidney stones or are elderly --

Melainkan anda ada batu karang atau sudah lanjut usia --

sometimes, our messaging systems get a little worn with age --

kadangkala, sistem penyampaian merosot seiring usia --

or your doctor has told you otherwise,

atau doktor memberi nasihat sebaliknya,

constantly monitoring how much water you drink

sentiasa mengawasi jumlah air yang diminum

is not really necessary.

adalah tidak perlu.

Here's a point that's often missed:

Satu perkara yang sering dilupakan:

every single thing you consume contains water.

semua yang anda makan atau minum mengandungi air.

Your morning coffee has water, so does your breakfast.

Kopi anda mengandungi air, begitu juga sarapan anda.

And that snack -- an apple, an orange, a glass of juice, a granola bar --

Dan snek -- sebiji epal, oren, segelas jus, bar granola --

just like you, they're made of water too.

seperti anda juga, semua itu terdiri daripada air.

So as long as you're listening to your body's internal sense of thirst,

Oleh itu selagi anda mendengar isyarat dahaga tubuh anda,

there's really no need to be counting those eight glasses.

tidak perlulah anda mengira lapan gelas air itu lagi.