TED演讲 | 疫情期间勤洗手多喝水：原来喝水有这么多好处！
hello大家好，我是达达。宅在家里那么多太难，可能大家听得最多的一句话就是： 多喝水。其实以前我也不喜欢喝水，最长记录是一周都没碰过水杯，不过后来有段时间养成了喝水的习惯之后才发现，原来喝多了水，居然还有那么多好处！皮肤变好了不说，整个人感觉都轻松很多。
演讲者：Mia Nacamulli
演说题目：What Would Happen if you Didn't Drink Water？不喝水，人会怎么样？
Water is virtually everywhere, from soil moisture and ice caps, to the cells inside our own bodies.
水存在于日常生活中的每个角落，从土壤水分、冰层，到人体细胞。
Depending on factors like location, fat index, age, and sex, the average human is between 55-60% water.
基于某些因素，如地理位置、肥胖指数、年龄和性别，每个人体内平均含有55-60%的水分。
At birth, human babies are even wetter. Being 75% water, they are swimmingly similar to fish. But their water composition drops to 65% by their first birthday.
刚出生的婴儿体内含水更多。75%的含水量让他们看起来像在水里游的鱼。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, and how much do we actually need to drink to stay healthy?
那么水在我们身体中扮演什么样的角色呢？我们到底要喝多少水才能保持健康呢 ？
The H₂O in our bodies works to cushion and lubricate joints, regulate temperature, and to nourish the brain and spinal cord.
水在人体中的作用有缓冲和润滑关节、调节温度、滋养大脑和脊髓。
Water isn't only in our blood. An adult's brain and heart are almost three quarters water. That's roughly equivalent to the amount of moisture in a banana.
水不仅存在与我们的血液。成人的大脑和心脏几乎有3/4是水。相当于香蕉中的含水量。
Lungs are more similar to an apple at 83%. And even seemingly dry human bones are 31% water. If we are essentially made of water, and surrounded by water, why do we still need to drink so much?
肺的含水量和苹果接近，有38% 。即使看起来很干燥的人的骨头也含有31%的水。如果人类主要由水构成，而且生活的环境中充满水，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, urine, and bowel movements, and even just from breathing.
每天人体要流失2-3升的水，它们通过汗液、尿液、肠道运动，甚至呼吸而流失。
While these functions are essential to our survival, we need to compensate for the fluid loss.
虽然这些活动对于生存十分必要，但我们也需要补充体液的流失。
Maintaining a balanced water level is essential to avoid dehydration or over-hydration, both of which can have devastating effects on overall health.
维持水平衡十分重要，它能避脱水或过度脱水，这两样都能损害人的整体健康。
At first detection of low water levels, sensory receptors in the brain's hypothalamus signal the release of antidiuretic hormone.
一旦发现水含量过低，下丘脑的感受器就会提示身体释放抗利尿激素。
When it reached the kidneys, it creates aquaporins, special channels that enable blood to absorb and retain more water, leading to concentrated, dark urine.
当此激素到达肾脏，会打开水通道，即一种特殊通道，它能够使血液吸收和保留水分，导致尿液浓缩，引起尿液颜色变深。
Increased dehydration can cause notable drops in energy, mood, skin moisture, and blood pressure, as well as signs of cognitive impairment.
加重的脱水能引起明显的乏力，情绪低落，皮肤干燥和血压降低，以及认知障碍。
A dehydrated brain works harder to accomplish the same amount as a normal brain, and it even temporarily shrinks because of its lack of water.
脱水的大脑要更加费力地运行才能完成正常大脑的工作，而且由于缺水，脱水的大脑甚至会萎缩。
Over-hydration, or hyponatremia, is usually caused by overconsumption of water in a short amount of time.
过度脱水或引发的低钠血症，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 because of complications in regulating water levels in extreme physical conditions.
运动员通常是过度脱水的受害者，因为一些并发症。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, the over-hydrated brain slows, or even stops, releasing it into the blood.
当脱水的大脑使抗利尿激素生成时，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, causing cells to swell. In severe cases, the kidneys can't keep up with the resulting volumes of dilute urine.
人体中的钠电解液被稀释，造成细胞膨胀。在严重的情况下，肾脏无法负荷被稀释的尿液的体积。
Water intoxication then occurs, possibly causing headache, vomiting, and, in rare instances, seizures or death.
水中毒由此产生，还有可能造成头疼，呕吐，少数情况下出现癫痫或死亡。
But that's a pretty extreme situation. On a normal, day-to-day basis, maintaining a well-hydrated system is easy to manage for those of us fortunate enough to have access to clean drinking water.
但这仅仅出现在非常极端的情况下。在一般的日常生活中，维持一个水平衡的身体系统是比较容易办到的，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. Now, the consensus is that the amount of water we need to imbibe depends largely on our weight and environment.
这个标准已经被微调了。现在，被普遍认同的说法是我们所需的饮水量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, and about 2-2.7 liters for women, a range that is pushed up or down if we are healthy, active, old, or overheating.
推荐的每日摄入量是男性2.5-3.7升，女性2-2.7升，这个范围可以适当增减，如果我们处于健康，充满活力，年老或发烧的状况下。
While water is the healthiest hydrator, other beverages, even those with caffeine like coffee or tea, replenish fluids as well. And water within food makes up about a fifth of our daily H₂O intake.
虽然水是最健康的湿润剂，其他的饮料，甚至是含咖啡因的咖啡和茶 ，也能够补充体液。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, cucumbers, and even broccoli are over 90% water, and can supplement liquid intake while providing valuable nutrients and fiber.
水果和蔬菜，如草莓，黄瓜，甚至花椰菜的含水量都超过90% ，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. Studies have shown that optimal hydration can lower the chance of stroke, help manage diabetes, and potentially reduce the risk of certain types of cancer.
喝水也许还有许多长期的好处，研究显示最佳的水平衡能降低中风的风险，帮助控制肥胖，甚至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 in how you'll feel, think, and function day to day.
无论如何，摄入适量的液体十分重要，它影响着你的感受、思维 、以及日常活动。