多少水才足够不损害你的健康?

多少水才足够不损害你的健康?

Why do you need to drink enough water? How does drinking too much or too little water affect your health?

为什么你需要喝足够的水?喝太多或太少的水对你的健康有什么影响?

Water is present in every organ in the body and plays an extremely important role for the human body such as helping regulate body temperature, dissolving and transporting oxygen, nutrients to raising cells. When drinking enough water, the process of metabolism in the body will take place normally, ensure a healthy body, thereby helping learning activities, labor, activities are effective.

水存在于人体的每一个器官中，对人体发挥着极其重要的作用，如帮助调节体温，溶解和运输氧气及营养物质以稳固细胞。当饮用足够的水时，身体的新陈代谢过程就会正常进行，保证身体健康，从而帮助学习活动、劳动、活动都有成效。

If you drink too little water, your body will become dehydrated, causing disorders of the body's activities, leading to unhealthy effects such as impaired kidney function. toxins build up in the body, frequent headaches, fatigue, dizziness, dry nasal mucosa, brittle hair, rough and acne-prone skin, dark circles, prone to constipation, stones kidneys, gallstones, heart palpitations, lowering blood pressure ...

如果你喝的水太少，你的身体会脱水，导致身体活动紊乱，产生不健康的影响，如肾功能受损。毒素在体内堆积，会频繁头痛、疲劳、头晕、鼻粘膜干燥、头发脆弱、皮肤粗糙、容易长痘、黑眼圈、容易便秘、肾结石、胆结石、心悸、血压降低……

How is excess water harmful to health?

喝水过多对健康有害吗?

Swelling cells

细胞肿胀

Your body has free sodium and potassium ions that act as electrolytes to help balance fluid between cells and blood. When excessive water intake causes the electrolyte concentration to drop, water travels from the bloodstream into the cell. This makes even swollen cells can even lead to brain inflammation is very dangerous to health.

你的身体里有游离的钠和钾离子，它们作为电解质来帮助平衡细胞和血液之间的液体。当摄入过多的水导致电解质浓度下降时，水就会从血液中进入细胞。这使得肿胀的细胞甚至可以导致大脑炎症，对健康是非常危险的。

Hypokalemia

低钾血

When there is an excess of water, the body has to release water through sweat and urine thereby reducing the level of potassium in the body. This condition can cause hypokalemia with symptoms such as vomiting, low blood pressure, paralysis, nausea and diarrhea.

当体内水分过多时，身体必须通过汗液和尿液释放水分，从而降低体内钾的含量。这种情况会导致低钾血症，症状包括呕吐、低血压、瘫痪、恶心和腹泻。

Cardiac damage

心脏损伤

Drinking too much water can cause excessive stress on the heart due to increased blood flow to the heart and can also lead to seizures in some cases.

喝太多水会由于增加流向心脏的血液而导致心脏过度紧张，在某些情况下还可能导致癫痫。

Cramp

抽筋

Excessive water consumption reduces the body's electrolytes. Fluid imbalances also affect muscle function leading to muscle spasms and cramps.

过多的水消耗会减少身体的电解质。体液失衡也会影响肌肉功能，导致肌肉痉挛和抽筋。

How much water is enough ?

喝多少水才够?

According to the recommendations of the British National Health Agency - NHS now, adult women only need about 1.6 liters of fluid a day, and men need about 2 liters to keep the body working effectively.

根据英国国家健康署(NHS now)的建议，成年女性每天只需要大约1.6升的液体，男性大约需要2升来保持身体有效工作。

The liquids include pure water, tea, coffee, milk, fruit juices and even water found in foods like fruits and vegetables.

这些液体包括纯水、茶、咖啡、牛奶、果汁，甚至还有水果和蔬菜中的水。

Drinking about 1.6 - 2 liters of water a day is enough

每天喝1.6 - 2升水就足够了

However, the amount of fluid each person needs to drink will vary depending on factors such as the weather, the physical activity that person performs.

然而，每个人需要喝多少液体取决于天气、身体活动等因素。

The best way to know if we need to drink water is to feel thirsty. If you are thirsty, you need to drink water, as simple as that.

知道我们是否需要喝水的最好方法是感到口渴。如果你渴了，你需要喝水，就这么简单。

In addition, you can also rely on the color of urine. Ideally, urine should be brightly colored straw. Dark colored urine means you're dehydrated and need to drink more.

另外，还可以根据尿液的颜色来判断。理想情况下，尿液应该是颜色鲜艳的稻草。尿液颜色较深意味着你脱水了，需要多喝水。

If the urine is pale or almost completely clear, you are drinking too much water and need to drink a little less.

如果尿液是苍白的或者几乎是完全透明的，那么你就喝了太多的水，需要少喝一点。