How to Properly Hydrate & How Much Water to Drink Each Day | Dr. Andrew Huberman - YouTube

How do we actually measure dehydration? Now you hear different things, like if you pinch the skin on the top of your hand and it takes more than three seconds to lay down again flat, then you're dehydrated. You hear that. You hear, okay, if you are to press on your fingernail and see a change in the color of the tissue just below your fingernail, which indeed does happen, and it does not go back to its original color within one to three seconds, then you're dehydrated. You hear things like this.

我们如何实际测量脱水情况？你可能听说过不同的方法，比如如果你捏一下手背上的皮肤，它需要超过三秒钟才能恢复平坦，那么你就脱水了。你会听到这样的说法。你还会听到另一种说法，说如果你按压指甲下方的皮肤，发现皮肤颜色发生变化，如果颜色在一到三秒钟内没有恢复到原来的颜色，那么你也可能是脱水了。你会听到诸如此类的方法。

If your ankles are swollen when you're wearing socks, you take off the socks and you can see the imprint of the socks on your lower limbs, that means you're dehydrated. You hear this kind of stuff and you should probably be wondering, is any of that true? To some extent, it is true, although it can vary quite a bit by how old you are, whether or not the skin on the top of your hand tends to be looser or not, depending on whether or not you're leaner or not.

如果你在穿袜子时脚踝肿胀，脱下袜子后可以看到袜子在小腿上的印痕，这可能说明你脱水了。你听到这种说法时，可能会想这是真的吗？在某种程度上，这确实是真的，但具体情况会因你的年龄、手背皮肤是否松弛以及你是否比较瘦而有所不同。

So in other words, those are not absolutely objective measures of dehydration. Now it is true that if normally you can pinch the skin on the top of your hand and it returns to its normal flattened position within about one to two or three seconds, and it does not do that within five or more seconds, there is a decent probability that you're a little bit dehydrated, that you need to ingest some fluid, or that if you press down on your nail and you see the depression causes a transition from kind of a pink color to a white color, and then you release, and it doesn't go back to its original pinkish color within a few seconds, well, then there's a chance that you're dehydrated.

换句话说，这些并不是绝对客观的脱水指标。确实，如果你平时捏手背的皮肤，它会在一到三秒内恢复到正常平坦状态，但如果超过五秒还没有恢复，那么你有可能有点脱水，需要补充一些液体。或者，如果你按指甲，看到按压后变成白色，然后松开后几秒钟内没有恢复到原来的淡粉色，这也有可能表明你脱水了。

But again, these are not perfect measures of dehydration. You may be surprised to learn, and I was surprised to learn, that most of the basis for these statements like even a two percent dehydration state can lead to significant reductions in cognitive or physical performance are based on not direct measures of hydration, but rather on measures of reductions in water intake, which is a different thing, right?

但是，这些并不是衡量脱水的完美方法。你可能会感到惊讶，我也是，很多关于即使仅有2%的脱水状态也会显著降低认知或身体表现的说法，其基础其实不是直接的水合状态测量，而是基于饮水量减少的测量，这是不同的，对吧？

It's saying that ordinarily a person of a given bodyweight needs X amount of fluid per day, and when they get even just two percent less than that amount of fluid, then their cognitive and or physical performance is impaired, rather than focusing on dehydration of tissues. Now that might seem like a subtle distinction, but it's actually a meaningful distinction when you think about it. However, it's a meaningful distinction that we can leverage toward understanding how much water or fluid we need to drink each day.

这句话的意思是，一般来说，一个特定体重的人每天需要摄入X量的液体，如果他们摄入的液体量少了2%，他们的认知和/或身体表现就会受损，而不是单纯关注身体组织的脱水问题。这个区别看起来很微妙，但实际上非常重要，因为它可以帮助我们更好地理解每天需要喝多少水。

Now there we can really point to some solid numbers that believe it or not are fairly independent of body weight. Now I say independent of body weight, I'm referring to the amount of fluid that most healthy adults need at rest. What do I mean by at rest? I mean when not exercising and when not in extremely hot environments. I'm leaving aside you desert ultra marathoners or people that are doing any kind of movement or living in environments that are very, very hot.

现在，我们确实可以指出一些比较可信的数据，这些数据与体重相对独立。这里说到与体重无关，是指大多数健康成年人在静止状态下所需的液体量。什么是静止状态？就是不运动以及不在极端高温环境下的状态。我这里不谈那些在沙漠进行超马拉松的人，或者那些在极高温环境中活动或生活的人。

Here I'm mainly referring to people that live most of their daily life in indoor environments. Could be air conditioner, not air condition, heated or not heated. Well, we're trying to arrive at here are some numbers that can work across the board because of course there are an infinite number of different conditions that each and all of you are existing in. So I'm not going to attempt to give you a body weight by activity, by environment, by humidity formula calculation.

这里我主要指的是大部分日常生活在室内环境中的人。环境可能有空调，也可能没有空调，可能有供暖，也可能没有供暖。我们试图得到一些适用于各种情况的数据，因为你们每个人所处的条件是千差万别的。所以，我不会试图给出一个按活动、环境和湿度计算体重的公式。

In fact, no such calculation exists. However, there are formulas that can put you into very stable frameworks. That is levels of water intake for periods of rest when you're not exercising and for when you are exercising that will ensure that you are hydrating with the one exception being if you are exercising or if you are living in very, very hot conditions and you're not heat adapted to those conditions.

实际上，没有这样的计算方法。然而，有一些公式可以帮助你在相当稳定的框架内进行水分摄入。这些公式包括在休息时和锻炼时的饮水量指导，以确保你保持良好的水合状态。唯一的例外是，如果你进行锻炼或者生活在非常炎热的环境中，而你的身体尚未适应这样的高温条件。

So what are those numbers? In other words, what is the answer to the question of how much fluid do we need each day? And here I'm referring to fluid. I'm not distinguishing between water caffeinated beverages, soda tea and so on. I'll discuss that in a moment. We can reasonably say that for every hour that you are awake in the first 10 hours of your day, this is important in the first 10 hours of your day, you should consume on average eight ounces of fluid.

那么这些数字是什么呢？换句话说，我们每天需要多少液体？这里我指的是所有类型的液体，不区分水、含咖啡因的饮料、苏打水或茶等等。稍后我会具体讨论这个问题。我们可以合理地说，在你一天中的前10个小时内，你每清醒一个小时，应该平均摄入8盎司的液体。这一点非常重要，就是在你一天中的前10个小时。

Now, for those of you that are using the metric system, not ounces, eight ounces of fluid is approximately 236 milliliters of water. And for those of you that exist in the metric system and aren't used to thinking about ounces and vice versa, just thinking about a typical can of soda in the United States, it's 12 ounces. Europe, sometimes the cans of soda are a little bit smaller. It's a whole discussion unto itself. But eight ounces of fluid, that is 236, let's just say 240 milliliters because we don't need to be too precise here of fluid on average every hour for the first 10 hours of your day, which translates to an average of 80 ounces of fluid for the first 10 hours of your day or 2,360 milliliters of water.

现在，对于那些使用公制系统而不是盎司的人来说，八盎司的液体大约是236毫升的水。而对于那些习惯使用公制系统并且不习惯使用盎司单位的人来说，相反也是一样的。可以想象美国典型的汽水罐是12盎司。而在欧洲，汽水罐有时会稍微小一些，这是另一个话题。但八盎司的液体，也就是大约236，姑且说是240毫升，因为我们不需要太精确的数值，每小时大约摄入这么多液体，在你一天前十个小时内。这样计算下来，前十小时平均每小时摄入八盎司液体，总共是80盎司，即2360毫升的水。

In other words, approximately two liters of water plus a little bit more for the first 10 hours of your day. Now, I want to be very clear that this does not mean that you need to ingest eight ounces or 236 milliliters of fluid on the hour, every hour for the first 10 hours of your day. I'm certainly not saying that. And in fact, most people are going to find that they're going to ingest water in boluses. That is, they're going to have perhaps 16 ounces of water, 500 milliliters of water at one portion of the day. And then maybe a couple hours of later that they'll drink some more water or some more coffee or soda or some other beverage and another portion of the day.

换句话说，在你一天的前10个小时里，大约需要摄入两升多一点点的水。现在，我要非常明确地说明，这并不意味着你需要在每天的前10个小时里，每小时都摄入8盎司或236毫升的液体。我绝对不是这么说的。实际上，大多数人会发现他们会分阶段地摄入水分。也就是说，他们可能会在一天的某个时段喝16盎司（500毫升）左右的水，然后可能过几个小时，再喝些水、咖啡、苏打水或其他饮料，在一天中的另一个时段补充水分。

I do think, however, it's important for most of us to take a step back and ask ourselves whether or not independent of any other activity or environmental conditions, whether or not we are in fact ingesting 80 ounces or basically 2.4 liters of water for that 10 hours of the day that spans from the time we wake up until 10 hours later. Now, why am I setting this 10 hour framework? The reason I'm setting this 10 hour framework is that it turns out that your fluid requirements, even just at rest, are vastly different in the time from when you wake up until about 10 hours later as compared to the later evening and nighttime. And here I'm referring to people that are not doing night shifts, but if you are requesting a number of how much fluid to drink, independent of our needs for fluid for exercise, that's going to be eight ounces of fluid or 240 milliliters of fluid on average for every hour from the time we wake up until 10 hours later.

我认为，我们大多数人都应该退一步，问问自己，在没有其他活动或环境条件的影响下，我们是否在醒来的头10小时内，摄入了80盎司或大约2.4升的水。为什么我要设定这10小时的时间段呢？这是因为从醒来到10小时后，你的身体对液体的需求，甚至在休息时，都与晚间和夜间有很大区别。而这里我指的是那些没有夜班工作的人。一般来说，如果你想知道在不考虑运动需求的情况下，应该喝多少水，那么从醒来开始的10小时内，每小时平均需要摄入8盎司或240毫升的液体。

That's the simple formulation that should basically ensure that you're getting sufficient baseline hydration for the cells and tissues of your body. Now, if you are engaging in exercise, whether or not it's endurance exercise or whether or not it's resistance training exercise, you are going to need additional fluids in order to maximize the effects of that exercise and to avoid dehydration. And there too, we have some excellent numbers that we can look to, excellent because they arrive from research.

这是一种简单的说法，基本上可以确保你的身体细胞和组织获得足够的基础水分。如果你进行运动，无论是耐力运动还是抗阻力训练，你都需要额外的水分来最大化运动效果并避免脱水。而在这方面，我们有一些优秀的数据可以参考，因为这些数据来自研究。

And this is largely peeled from the episode that I did with Dr. Andy Galpin, professor of kinesiology at Cal State Fullerton. We did a six episode series all about exercise, everything from strength training, hypertrophy, endurance, nutrition, supplementation, recovery, everything related to exercise. You can find all of that at heuram and lab.com. And one of the components of those episodes that was discussed, but that some of you may have not heard, is that there is a simple formula for how much fluid to ingest on average. Keep in mind, this is on average when you are exercising. And I refer to this as the so-called Galpin equation.

这主要摘自我与加州州立大学富勒顿分校运动机能学教授安迪·加尔平博士合作的节目。我们做了一个关于运动的六集系列节目，涵盖了从力量训练、肌肉增长、耐力、营养、补充、恢复等一切与运动相关的内容。你可以在heuram and lab.com找到所有这些内容。其中一个节目讨论的内容之一，但可能有些人没有听到，是有一个简单的公式来计算运动时平均应该摄入多少液体。请记住，这是运动时的平均值。我称之为所谓的“加尔平公式”。

The Galpin equation states that you should take your body weight in pounds, divide that by 30, and that will give you the number of ounces of fluid to ingest every 15 to 20 minutes on average while exercising. Your body weight in pounds divided by 30 equals the number of ounces of fluid to consume on average every 15 to 20 minutes. And I say on average, what I mean is it is not the case that you need to stop every 15 or 20 minutes and consume that volume of fluid. You could sip it from moment to moment. You could wait half an hour or an hour and then consume a larger bowl of fluid, a larger amount.

根据Galpin公式，你应该将体重（磅）除以30，这样就能得出你在运动时每隔15到20分钟需要摄入的液体盎司数。你的体重（磅）除以30，就等于你平均每15到20分钟需要摄入的液体盎司数。我说“平均”的意思是，并不是说你每15或20分钟就必须停下来摄入这样数量的液体。你可以间歇地一点一点喝，也可以等半小时或一小时再喝大量一点的液体。

Although, it is recommended for performance sake that you sip or consume beverages fairly consistently throughout your training. One's ability to do that is going to depend on a number of things like gastric emptying time, whether or not the particular exercise you are doing, whether or not it is running or jumping is compatible with ingesting fluid on a regular basis or whether or not you need to do it at different intervals than every 15 to 20 minutes. Maybe it is every 5 minutes. Maybe it is every half hour. You have to adjust for you.

建议在训练过程中，为了保持较高的表现，您应该较为稳定地补充饮料。不过，这取决于多种因素，比如胃排空时间、所做的具体运动（无论是跑步还是跳跃）是否适合经常饮水，或者是需要在不同的时间间隔补充，比如每5分钟一次，还是每半小时一次。您需要根据自身情况进行调整。

But if you were to take the hour of exercise or the half hour of exercise or the 3 hours of exercise and ask how much fluid to ingest, it is going to be that Galpin equation of body weight and pounds divided by 30 equals the number of ounces for every 15 or 20 minutes. And of course, I can already hear screaming from the back, what about for those of us who follow the metric system? And there there is a simple translation of the Galpin equation, which is that you need approximately 2 milliliters of water per kilogram of body weight every 15 to 20 minutes. Again, the Galpin equation converted into the metric system is going to be 2 milliliters of water per kilogram of body weight every 15 to 20 minutes on average.

但如果你想知道在一小时、半小时或者三小时的锻炼过程中应该摄入多少液体，可以使用Galpin公式。公式是用体重（以磅为单位）除以30，结果就是每15到20分钟需要摄入的液体盎司数。当然，我已经听到后面有人在喊了：“那些使用公制系统的人怎么办？”其实，Galpin公式有一个简单的公制转换版本，大致就是每15到20分钟需要摄入体重每公斤约2毫升的水。简单来说，转换成公制系统后的Galpin公式就是每15到20分钟需要摄入体重每公斤约2毫升的水。

I'm sure a number of you are asking whether or not hydration prior to exercise is also important. It absolutely is. And if you follow the numbers that I talked about before, approximately 8 ounces or 240 milliliters of fluid intake per hour in the first 10 hours of waking, that should establish a good baseline of hydration heading into exercise, which then prompts the next question I often get, which is, is the amount of water that needs to be consumed according to the Galpin equation during exercise on top of or separate from that? That is, does it replace the amount of fluid that one needs at a basic level that 8 ounces or 240 milliliters?

我相信很多人会问，运动前补水是否也重要。答案是肯定的。而且，如果你遵循我之前提到的数字，即在醒来的前10小时内每小时摄入大约8盎司（约240毫升）的液体，你就会有一个良好的基本补水状态进入运动。那接下来经常有人问的另一个问题是，根据Galpin公式在运动期间需要摄入的水量是要额外摄入还是与之前的基本补水量分开计算？也就是说，这是否取代了基本的8盎司（240毫升）的液体摄入量？

And there the answer sort of goes both ways. I think if you're going to exercise, then obviously follow the Galpin equation in some way. Again, you don't need to be ultra specific about this. These are ballpark figures that will ensure hydration. So we've set them a little bit higher, perhaps the needed to ensure more hydration rather than less. But basically the short answer is if you're exercising for about an hour, most people are exercising for an hour or two, probably not more than that. Most of my workouts are certainly the resistance training workouts last about an hour.

答案可以说是两方面都有。我认为如果你要锻炼的话，显然要以某种方式遵循Galpin公式。当然，你不需要非常精确地计算。这些只是大致的数字，确保你能保持水分。因此，我们设定的量可能比实际需要的稍高一些，以确保水分足够。总的来说，简单的答案是，如果你锻炼大约一个小时，大多数人都会锻炼一到两个小时，可能不会超过这个时间。我的大多数锻炼，尤其是抗阻训练，大约持续一个小时。

Well then you can replace the 8 ounces or the 240 milliliters of water that's required at baseline with what you consume according to the Galpin equation during that bow to have exercise.

那么你可以用根据Galpin公式计算得出的运动期间饮用量来替代基础需求量的8盎司（240毫升）水。