如何一天喝足八杯水

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共同创作者是 Claudia Carberry, RD, MS

参考

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水乃生命之源，帮助我们远离脱水之余还能将身体里的毒素通通排出，维持身体的正常运转。近年来，研究人员和健康专家都表示，人一天最好要喝八杯水（约2.5升）来维持身体健康。虽说这个数字是否精确仍然有待商榷， [1] 但是多喝水的益处还是显而易见的。有的研究甚至表明，每天多喝水还可以延年益寿！ [2] 不管怎么说，保证足够的水分摄入总能让你感到健康十足、活力满满。

方法 1
方法 1 的 2:

把喝水当作要优先做的事情

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    2升水换算下来差不多就是八杯，找一个容量相当的杯子来提醒你每天喝水吧。 [3]
    • 如果你有一个空的2升的汽水瓶，不妨把它装满水放进冰箱，在一天之内分次把它喝完。
    • 如果你一整天都没有把它喝完，说明你这一天摄入的水分不够。
    专家提示

    Claudia Carberry, RD, MS

    注册营养师
    Claudia Carberry是一位专门从事肾脏移植的注册营养师，并在阿肯色大学医学院为患者提供减肥咨询服务。她是阿肯色州营养与饮食学会的成员。Claudia于2010年获得了田纳西大学诺克斯维尔分校的营养学硕士学位。
    Claudia Carberry, RD, MS
    注册营养师

    你知道吗？ 喝多少水取决于身高、体重、活动水平以及其他一些因素。为了准确了解你是否补充了足够多的水，请查看你的尿液是否为透明或非常淡的黄色。如果是这样，那么你所补充的水分就是足够的！

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    每天早上醒来时、下班或放学回家时、晚上入睡前都提醒自己喝一杯水，这样就已经完成了3/8的任务啦！你还可以制定一个每日喝水表来监督自己，用不了多久就会养成喝水习惯的。
    • 早上喝一杯水还能加速新陈代谢，助你迎接鲜活的一天。 [4]
    • 现在市面上有的水杯已经自带记数系统了，举个例子，有的水杯的杯身会有刻度盘，每当你喝完八杯之后刻度盘就会翻转。这样的设计就能够鼓励大家多多喝水。
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    另外一个养成喝水习惯的方法就是当你的注意力分散到其它事情上面时就喝一杯水，无论你是在电脑前做事还是在沙发上看电视。 [5]
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    现在手机上有很多相关的app可以帮助你记录喝了多少杯水，或者提醒你什么时候喝水，而且很多都是免费的，不过如果你付费下载了，或许能更有动力养成喝水的好习惯呢！ [6]
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    这么做不仅能减少购买塑料瓶装水的次数，还能激励你多用新杯子。 [7]
    • 注意了，你买的杯子不仅要好看、好用，还要环保、好清洗。
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    健康学家们因为考虑到环境因素，所以总是建议你摄入比实际需求更多的水分（也就是超过八杯水的量）。如果你生活在干燥炎热的气候里，你应该要摄入的水分当然要比北极气候里的人要多很多；如果你平时规律锻炼，你就需要喝比一般人更多的水来确保自己不脱水。 [8]
    • 不要等到口渴了再喝水，尤其是当你正在进行体育锻炼或正处于炎热的气候中。当你感到口渴的时候，你的身体就已经处在缺水状态了。 [9]
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    这么做能让你在吃东西之前产生一些饱腹感，甚至能消除你的饥饿感，因为很多时候我们会把口渴的感觉错误解读成饥饿。 [10]
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方法 2
方法 2 的 2:

改善水的味道

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    苏打水里的小气泡总能给平淡无奇的白水加些浪漫的滋味，如果你喝的是Seltzer（一种苏打水品牌），你甚至能假装自己在喝碳酸饮料。 [11]
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    这样第二天就能感受冰块融化的奇妙口感。 [12]
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    将柑橘、莓果、甚至黄瓜切片放进你的水里，增添一种清新鲜活的感觉，说不定会让你爱不释手哦！ [13]
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    将各种果汁、水果片、咖啡、果味茶饮制成冰块，然后扔几块进你的水杯。 [14]
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    每当你喝完一杯水，可以奖励自己一些喜欢的小玩意儿，例如一片巧克力或者一集电视剧。 [15]
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小提示

  • 使用可循环水杯。这种水杯更环保、更便宜，而且比一般的塑料水杯更时髦！
  • 永远在手边备好一杯水。可以在车里常备一杯水，以防突如其来的塞车甚至抛锚等小事故。
  • 准备冰镇水。清凉的水会比温热的水更加吸引人，尤其是在天气炎热的时候！
  • 如果口渴了，建议喝白水，而不是果味饮料。
  • 要想激励自己多喝水，还可以加些不同口味的无糖调味剂！当然了，加入新鲜水果或者制作水果茶都是不错的选择。
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你需要准备

  • 2升装的水壶
  • 可循环使用的水杯

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参考

  1. ↑ http://fivethirtyeight.com/features/you-dont-need-8-glasses-of-water-a-day/
  2. ↑ http://aje.oxfordjournals.org/content/155/9/827.long
  3. ↑ http://university.taylors.edu.my/news-events/why-you-should-drink-more-water-9-ways-keep-yourself-hydrated
  4. ↑ http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Ways-to-drink-more-water/articleshow/21760913.cms
  5. ↑ http://healthyeating.sfgate.com/habit-drinking-water-hate-9790.html
  6. ↑ http://www.huffingtonpost.ca/2015/05/22/drink-more-water_n_7421876.html
  7. ↑ http://www.wellness.uci.edu/water.html
  8. ↑ http://health.clevelandclinic.org/2014/08/should-you-drink-8-glasses-of-water-a-day-infographic/
  9. ↑ http://www.nps.gov/grca/planyourvisit/hiking-faq.htm#CP_JUMP_100064
  1. ↑ http://health.usnews.com/health-news/diet-fitness/diet/articles/2010/11/24/does-drinking-water-before-meals-help-you-lose-weight
  2. ↑ http://health.usnews.com/health-news/blogs/eat-run/2013/09/13/how-to-drink-more-water-each-day
  3. ↑ http://www.fitnessmagazine.com/recipes/drink/hydration-tips/
  4. ↑ http://magazine.foxnews.com/food-wellness/6-sneaky-ways-drink-more-water-right-now
  5. ↑ http://www.womenshealthmag.com/nutrition/flavored-water
  6. ↑ http://www.redcross.ca/blog/2012/6/keeping-hydrated-reward-yourself-with-some-chocola

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