保持水分，保持健康

当温度升高时, getting enough water is important whether you’re playing sports, 旅行, 或者只是坐在阳光下.

这对你的心脏健康至关重要

Drinking enough water keeps the body hydrated, which helps the heart more easily pump blood through the body. It also helps muscles work efficiently. If you’re well hydrated, your heart doesn’t have to work as hard.

Dehydration means your body doesn't have enough water, which can make you feel really thirsty and cause other problems such as dizziness, 感觉累了, 肿胀的脚, a headache or even life-threatening illnesses, 比如中暑.

你需要多少水?

水分充足意味着什么? The amount of water a person needs depends on the climate, clothing worn and exercise intensity and duration.

A person who sweats a lot will need to drink more than someone who doesn’t. 某些医疗条件, 比如糖尿病或心脏病, may also mean you need to drink more water. People with cystic fibrosis have a lot of salt in their sweat and also need to use caution to avoid dehydration.  Some medications can also act as diuretics, 或者水丸, making you to urinate more and lose more fluid. 

Thirst isn’t the best indicator that you need to drink. If you get thirsty, you’re already dehydrated. The easiest thing to do is pay attention to the color of your urine. Pale and clear means you’re well hydrated. 如果天很黑，多喝水.

If you want to know exactly how much fluid you need, weigh yourself before and after exercise to see how much you’ve lost through perspiration. It’s a particularly good guide for athletes training in the hot summer months.

For every pound of sweat you lose, that’s a pint of water you’ll need to replenish. 例如, it’s not unusual for a high school football player, wearing pads and running through drills, to lose 5 pounds or more of sweat during a summer practice.

Not sweating during vigorous physical activity can be a red flag that you’re dehydrated to the point of developing heat exhaustion. 

水是最好的

For most people, water is the best thing to drink to stay hydrated. Some foods can be a source of water, such as fruits and vegetables. Sports drinks with electrolytes may be useful for people doing high-intensity, vigorous exercise in very hot weather, though they tend to be high in added sugars and calories.

It’s healthier to drink water while you’re exercising, 当你完成的时候, eat a healthy snack like orange slices, bananas or a small handful of unsalted nuts. Avoid fruit juices or sugary drinks, such as soda. They can be hard on your stomach if you’re dehydrated. It’s also best to avoid drinks containing caffeine, which acts as a diuretic and causes you to lose more fluids.  

Drinking water before you exercise or go out into the sun is an important first step. Otherwise, you’re playing catch-up and your heart is straining.

不仅仅是运动员或锻炼

Hydration isn’t just important during physical activity. You also need to keep tabs on your water intake if you are:

• Sitting in the sun on a hot or humid day, even if you aren’t exercising.
• 有心脏病的人.
• 50岁以上.
• 超重或肥胖.
• 旅行.