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Drinking the Right Amount of Water
應(yīng)當適量補充水分
 
In order for human cells and organs to function properly, we need an adequate amount of water in our bodies. Since nearly all activities cause people to lose water, it's essential to replenish our water levels. The standard rule for water replenishment is the 8x8 method: eight ounces of water, eight times a day. However, other dietary recommendations, such as those from the Institute of Medicine, recommend 13 cups a day for men and 9 cups a day for women. The exact amount of water that people should consume each day depends on factors such as body weight, level of activity and diet.
我們需要充足的水分讓身體細胞和器官正常運作。因為人類所有活動都會消耗水分，而補水就成了必要的一步。標準的補水方案是8x8：每日8次，每次8盎司。但是也存在其他的飲食建議，如醫(yī)學(xué)研究所：男性每天應(yīng)喝13杯水，女性每天應(yīng)喝9杯水。其實，人體日常準確的補水量取決于個人體重，活動量和飲食。

While hydration is absolutely essential to a healthily functioning body, too much water, especially over a short period of time can be dangerous and even fatal. If a person drinks more water than her kidneys can excrete, the overall electrolyte level in the blood will drop significantly and the excess water can enter and swell your brain cells, resulting in a potential seizure and/or coma.
水雖然是身體健康運作不可或缺的因子，但過多的量，尤其是短時間內(nèi)大量補充實則有害健康，甚至還會致命。如果人體吸收的水分超過其腎臟可排泄范圍，血液中整體的電解質(zhì)水平將會大幅度下降，一旦多余水分進入大腦，大腦細胞受到膨脹，就會導(dǎo)致潛在疾病發(fā)作或引發(fā)昏迷。

The Mechanics of Water Intoxication
水中毒剖析

One of the most serious results of too much water consumption is hyponatremia, a decrease in the blood's sodium level. If more water enters the body than the kidneys can process, the mineral content of the blood decreases and the blood's overall sodium levels drop. When sodium and electrolyte levels drop in the blood, water can escape the blood and enter the cells as the blood and the cells struggle for electrolyte equilibrium. While the swelling of cells because of water is never good, it's particularly dangerous when it occurs in the brain (known as cerebral edema). Since the brain is housed within the skull, with little room to grow, brain cell swelling will lead to brain damage if severe enough. If a person continues to add water to his body, the swelling process will continue and the damage may be irreversible.
In addition, a massive increase in water will add to the body's overall blood volume and put tremendous strain on the heart and circulatory system.
低鈉血癥是過度補水帶來最嚴重的結(jié)果，血液中的鈉含量會降低。倘若體內(nèi)吸收的水分超過了腎臟承受范圍，血液中的礦物含量將會減少，而整體的鈉含量也會驟降。鈉離子和電解質(zhì)含量一旦減少，血液和細胞就會搶爭電解質(zhì)，而水分也會同時脫離血液進入細胞。水腫的細胞對身體絕對無益，若是腦細胞出現(xiàn)水腫更是危險（稱為腦水腫）。因為頭骨緊密覆蓋大腦，其中伸展空間極小，腦細胞若極度腫脹就會導(dǎo)致大腦受損。此時人體若繼續(xù)補水，細胞也就會持續(xù)腫脹，對大腦造成不可逆的損害。

Symptoms of Water Intoxication
水中毒癥狀

The most severe symptoms of water intoxication occur when hyponatremia leads to cerebral edema. Symptoms of cerebral edema mirror other brain conditions such as tumors and concussions. Common symptoms of cerebral edema start with a headache that increases in intensity followed by mental confusion and seizures. Vomiting and exhaustion are also possible. As the brain cells continue to swell, the risk of death from water intoxication increases.
當?shù)外c血癥引發(fā)腦水腫時，就會出現(xiàn)最嚴重的情況。腦水腫可誘發(fā)其他大腦疾病，如腦腫瘤和腦震蕩。常見的腦水腫始于劇烈的頭痛，伴隨著的癥狀還有精神混亂和癲癇癥。也可能出現(xiàn)嘔吐和乏力的狀況。倘若腦細胞繼續(xù)水腫，死亡的風(fēng)險也將攀升。

Tips for Preventing Water Intoxication
預(yù)防水中毒小貼士

The easiest way to avoid water intoxication is not to make a conscious attempt to drink as much water as possible. Water drinking contests, whereby contestants try to drink gallons of water in short periods of time, are especially dangerous. Marathon runners and others who may lose large amounts of water are at risk if they try to rehydrate too quickly. For people who require above average amounts of water, it is best to ration that water and sip it rather gulp it. If you begin to suffer any of the symptoms of cerebral edema, immediately stop drinking water and seek professional assistance.
杜絕潛意識里企圖喝水的習(xí)慣是預(yù)防水中毒的最簡方式。耗水量大的競賽，即在短時間內(nèi)需喝數(shù)加侖的水的競賽，尤其危險。馬拉松選手和其他在比賽中失水量大的選手，如果他們補水速度過快，就會產(chǎn)生風(fēng)險。若有人對水的需求量高于平均值，最好是定額配給，小口啜，切忌一飲而盡。如果你開始出現(xiàn)腦水腫癥狀，立即停止飲水，尋求專業(yè)救護。


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