Water is cheap and healthy. And drinking H2O is an effective way for most people to stay hydrated. But pounding large quantities of water morning, noon and night may not be the best or most efficient way to meet the body’s hydration requirements.
水既便宜又健康。喝水是绝大多数人身体保持水分的有效方法。但是早晨、中午和晚上饮用大量的水可能不是最好或最有效的办法来满足我们身体对于水的需求。
“If you’re drinking water and then, within two hours, your urine output is really high and your urine is clear, that means the water is not staying in well,” says David Nieman, a professor of public health at Appalachian State University and director of the Human Performance Lab at the North Carolina Research Campus. Nieman says plain water has a tendency to slip right through the human digestive system when not accompanied by food or nutrients. This is especially true when people drink large volumes of water on an empty stomach. “There’s no virtue to that kind of consumption,” he says.
阿巴拉契亚州立大学公共卫生教授，北卡罗来纳大学人类性能实验室主任大卫·尼曼说：如果你喝了水，然后，在两个小时内，你会上很多厕所，你的尿液是澄清的，这意味着水不能很好地保存在我们身体里，“。他还说，在没有食物或营养的情况下，单纯的水可能倾向于就在你的肠道里游走一遍。当人们空着肚子喝大量的水时，情况更是如此。“这种喝水的方法是没有好处的，”他说。
In some rare cases, excessive water consumption can even be harmful. “In athletes or people who are exercising for hours, if they’re only drinking water, they can throw out too much sodium in their urine, which leads to an imbalance in the body’s sodium levels,” explains Nieman.
There are better ways to keep the body and brain hydrated than to pound water all day long. Sipping water (or any other beverage) a little bit at a time prevents the kidneys from being “overloaded,” and so helps the body retain more H2O, Nieman says.
让你身体保持水分最好的方法并不是长时间喝大量的水。在一段时间内少量小口的喝水（或饮料）预防给你的肾造成负担，并且这样可以帮助你的身体留住更多的水分，尼曼说道。
Drinking water before or during a meal or snack is another good way to hydrate. “Drinking water with amino acids or fats or vitamins or minerals helps the body take up more of the water, which is why beverages like milk and fruit juice tend to look pretty good in these hydration studies,” he says.
饭前或吃饭或吃零食时喝水是另一种补水的好方法。他说:“饮用含有氨基酸、脂肪、维生素或矿物质的水有助于身体吸收更多的水分，这就是为什么牛奶和果汁等饮料在这些水合作用研究中看起来相当不错。”