How to Optimize Your Water Quality & Intake for Health

Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today, we're discussing water.

今天我们讨论的是水。

Now, to some of you, water might seem like a boring topic, but I assure you that water is anything but a boring topic.

现在，对于你们中的一些人来说，水可能看起来是一个无聊的话题，但我向你们保证，水绝不是一个无聊的话题。

In fact, water as a substance is incredibly interesting for a variety of reasons that I'll explain today.

事实上，由于多种原因，水作为一种物质非常有趣，我今天将对此进行解释。

In fact, we are going to discuss the physics and chemistry of water, and I promise to make it accessible to anyone and everyone, regardless of whether or not you have a physics or chemistry background.

事实上，我们将讨论水的物理和化学，我保证让任何人和每个人都能接触到它，无论你是否有物理或化学背景。

And I will discuss how your body needs and utilizes water, depending on what type of water you drink, the temperature of that water, when you drink the water, and indeed, how you drink that water.

我将讨论你的身体如何需要和利用水，这取决于你喝什么类型的水、水的温度、你喝水的时间，以及你如何喝水。

Now, water is actually a pretty controversial topic.

现在，水实际上是一个颇具争议的话题。

In fact, in preparing for this episode, which took me several months, I ran into highly contradictory information and had to go on some real deep dives in order to ferret out the best and most accurate knowledge for you.

事实上，在准备这一集的过程中，我花了几个月的时间，遇到了高度矛盾的信息，并且不得不进行一些真正的深入研究，以便为您找到最好、最准确的知识。

I also found that there are generally two camps of people out there in terms of how they think about water and the consumption of water.

我还发现，人们对于水的看法和水的消耗通常有两个阵营。

One camp, generally speaking, is of the mind that tap water is completely safe.

一般来说，一个阵营认为自来水是完全安全的。

Perhaps it needs a little bit of filtering, but that in most areas of the world, if it runs out of the tap, and unless there's a warning sign directly above the faucet, that you can drink the tap water.

也许它需要一点过滤，但在世界上大多数地区，如果自来水用完，除非水龙头正上方有警告标志，否则您可以饮用自来水。

The other camp seems to be the camp that does not trust anything that comes out of the tap and is excited by, and in fact, relies on things like reverse osmosis, deuterium-depleted, hydrogen-rich, or other forms of water that sometimes can be very expensive or at least involve some substantial steps in order to clean, filter, alter the chemistry of, or in some other way adjust before they are willing to consume it.

另一个阵营似乎不相信从水龙头里流出的任何东西，事实上，依赖于反渗透、贫氘、富氢或其他形式的水，这些水有时可能非常昂贵，或者至少涉及一些实质性步骤，以便在他们愿意消费之前进行清洁、过滤、改变化学性质或以其他方式进行调整。

So today what we're going to try and do is to address all the stances around water.

因此，今天我们要做的就是解决围绕水的所有立场。

For instance, we will discuss whether or not tap water is indeed safe, and I will give you some tools that will allow you to address whether or not the water coming out of your tap is safe, as well as some tools that will allow you to address how to clean that water if indeed it does need filtering and cleaning, in particular for things like fluorides and endocrine disruptors, which it turns out are quite prominent in a lot, not all, but a lot of tap water sources.

例如，我们将讨论自来水是否确实安全，我会给你一些工具，让你解决从水龙头出来的水是否安全的问题，以及一些工具，让你解决如何清洁水，如果确实需要过滤和清洁，特别是像氟化物和内分泌干扰物这样的东西，事实证明，这些东西在很多（不是全部，但很多自来水源）中相当突出。

I will also talk about the more, quote-unquote, esoteric forms of water that I mentioned a few minutes ago.

我还将谈论我几分钟前提到的更深奥的水形式。

So I will go systematically through the list of distilled, reverse osmosis, spring water, deuterium-depleted water, high pH water.

因此，我将系统地列出蒸馏水、反渗透水、泉水、低氘水、高 pH 水。

And for those of you that are already screaming out as you hear this, "Oh, no, he's going to tell us that pH water can alter the pH of our body in helpful ways," I'm not going to tell you that.

对于那些听到这个已经尖叫起来的人来说，“哦，不，他会告诉我们 pH 水可以以有益的方式改变我们身体的 pH 值，”我不会告诉你这个。

But I will tell you that the alkalinity or acidity of the water, that is the pH of the water that you drink, has a profound impact on your ability to absorb and utilize that water and the impact that those water molecules have on specific biological systems.

但我会告诉你，水的碱度或酸度，即你喝的水的 pH 值，对你吸收和利用水的能力以及这些水分子对特定生物系统的影响有着深远的影响。

So it turns out pH is very important, but not for the reasons that you've probably heard about previously.

因此，事实证明 pH 值非常重要，但其原因并非您之前可能听说过的。

I will talk about how the temperature of water that you drink does indeed turn out to be important for the rate of absorption of that water and its impact on the cells, tissues, and organs of your body and thereby your health.

我将讨论您喝的水的温度对于水的吸收率及其对您身体的细胞、组织和器官的影响，从而对您的健康产生重要影响。

And I will talk about various zero-cost and low-cost tools that you can use in order to get the most out of the water that you drink.

我将讨论各种零成本和低成本工具，您可以使用它们来充分利用您所喝的水。

And finally, I will talk about when and how to hydrate your body best.

最后，我将讨论何时以及如何为您的身体提供最佳补水。

Before we dive into today's topic, I want to share with you some very interesting results that were just published on the use of deliberate cold exposure to benefit fat loss.

在我们深入讨论今天的主题之前，我想与大家分享一些刚刚发表的关于故意寒冷暴露有利于减肥的非常有趣的结果。

Now, deliberate cold exposure is a topic I've covered before on this podcast.

现在，故意暴露在寒冷环境中是我之前在这个播客中讨论过的一个话题。

We have an entire episode about that that I've linked in the show note captions.

我们有一整集关于这个的内容，我在节目注释标题中链接了它。

Deliberate cold exposure can be done by way of cold showers or immersion in cold or ice water up to the neck.

故意暴露在寒冷中可以通过洗冷水澡或浸入冷水或冰水中直至颈部来实现。

That's typically the ways that it's done.

这就是通常的完成方式。

It has been shown to reduce inflammation, to increase metabolism, and I think some of the most exciting results that have been published are the results, certainly in humans, showing that deliberate cold exposure can increase the release of so-called catecholamines, which are dopamine, norepinephrine, and epinephrine.

它已被证明可以减少炎症，增加新陈代谢，我认为已经发表的一些最令人兴奋的结果是，尤其是在人类身上的结果，表明有意的寒冷暴露可以增加所谓的儿茶酚胺的释放，即多巴胺、去甲肾上腺素和肾上腺素。

And those increases in those three molecules are quite long-lasting and lead to substantial increases in mood and focus throughout the day.

这三种分子的增加是相当持久的，会导致全天情绪和注意力的大幅增加。

Now, many people out there hear about deliberate cold exposure and cringe.

现在，很多人都听说过故意寒冷暴露和畏缩的情况。

Other people hear about it and cringe because they've heard that deliberate cold exposure, especially by way of immersion in water, can block the adaptation to strength or hypertrophy training.

其他人听到这个消息后会感到畏缩，因为他们听说故意暴露在寒冷中，尤其是浸入水中，会阻碍对力量或肥大训练的适应。

What I mean by that is, yes, indeed, there are data showing that if one gets into very cold water up to the neck, any time that is, in the six hours after strength or hypertrophy training, that some of the strength and hypertrophy increases that one would observe are blocked by that deliberate cold exposure.

我的意思是，是的，确实有数据表明，如果一个人进入到颈部的非常冷的水中，那么在力量或肥大训练后的任何时间，即在力量或肥大训练后的六个小时内，人们观察到的一些力量和肥大的增加会被故意的寒冷暴露所阻碍。

However, after six hours does not seem to be a problem, so it can be done on other days besides the strength and hypertrophy training.

不过六个小时之后好像就没什么问题了，所以除了力量和增肌训练之外，其他日子也可以进行。

It can be done before strength and hypertrophy training.

它可以在力量和肥大训练之前完成。

It can be done after endurance work.

可以在耐力训练后完成。

And I should mention that it does not appear that cold showers disrupt the adaptations to strength and hypertrophy training, even if they are done immediately after strength or hypertrophy training.

我应该提到的是，冷水淋浴似乎不会破坏对力量和增肌训练的适应，即使是在力量或增肌训练后立即进行。

Okay, with that said, many people do enjoy the effects of deliberate cold exposure, in particular for those increases in mood and alertness that are the consequence of those increases in the catecholamines, dopamine, norepinephrine, and epinephrine.

好吧，话虽如此，许多人确实喜欢故意暴露在寒冷中的效果，特别是由于儿茶酚胺、多巴胺、去甲肾上腺素和肾上腺素的增加而导致情绪和警觉性的增加。

And again, those increases are very long-lasting.

而且，这些增长是非常持久的。

So it's not just during the exposure to cold.

所以这不仅仅是在暴露于寒冷的时候。

It is for several hours, up to four, maybe even five or six hours, depending on how cold and how long the deliberate cold exposure happens to be.

持续几个小时，最多四个小时，甚至可能五六个小时，具体取决于寒冷的程度以及故意暴露在寒冷环境中的时间。

Again, there's a lot to say and explore about deliberate cold exposure.

再说一遍，关于故意暴露在寒冷中，有很多话要说和探索。

So again, I'll just refer you to the episode on deliberate cold exposure if you want to explore the mechanisms and the positive health outcomes, some of the controversies within the data, et cetera, within that episode.

因此，如果您想探索该事件中的机制和积极的健康结果、数据中的一些争议等，我将向您推荐有关故意寒冷暴露的事件。

Meanwhile, I definitely want to share with you the results of this recent study That just came out.

同时，我绝对想与大家分享最近刚刚发表的这项研究的结果。

The title of this study is "Impact of cold exposure on life satisfaction and physical composition of soldiers."

这项研究的标题是“寒冷暴露对士兵生活满意度和身体成分的影响”。

The reason this study is very interesting is that it's one of the few studies that used, or I should say, explored both deliberate cold exposure by immersion in cold water, as well as deliberate cold exposure by way of cold showers as it relates to weight loss.

这项研究之所以非常有趣，是因为它是为数不多的使用（或者我应该说）探索通过浸入冷水中的故意冷暴露以及通过冷水淋浴的故意冷暴露与减肥相关的研究之一。

Now, there's already data out there on the effects of deliberate cold exposure and metabolism, and here I'm mainly referring to the beautiful work of Dr. Susanna Søberg and colleagues in Scandinavia that showed that people that do 11 minutes total of deliberate cold exposure by immersion in cold water up to the neck per week, so 11 minutes per week total spread out across some different sessions by way of getting into water that's uncomfortably cold up to the neck, and then getting out, and then doing that several times per week to hit that 11 minutes or more threshold, and, this is very important, will come up in a moment in the context of this new study, and warming up not by getting into a warm shower, which is frankly what I do after my cold showers, or getting into the ice bath or cold water immersion, but rather forcing their body to warm up naturally by using its own metabolic abilities.

现在，已经有关于故意冷暴露和新陈代谢的影响的数据，这里我主要指的是 Susanna Søberg 博士和斯堪的纳维亚半岛的同事所做的出色工作，该研究表明，人们每周总共 11 分钟的故意冷暴露，将颈部浸入冷水中，因此每周总共 11 分钟分散在一些不同的疗程中，方法是进入到颈部的冷得不舒服的水中，然后出来，并且然后每周做几次，以达到 11 分钟或更多的阈值，这一点非常重要，将在这项新研究的背景下很快就会出现，并且不是通过洗个热水澡来热身，坦率地说，这是我在洗完冷水澡后所做的事情，或者进入冰浴或冷水浸泡，而是通过利用其自身的新陈代谢能力来强迫他们的身体自然热身。

In those studies, they observed substantial increases in brown fat stores, which are fat stores that you really want around the heart and clavicles, increases in metabolism that were quite dramatic, in my opinion, and that could be very beneficial for allowing people to feel more comfortable at cold temperatures when they're not in cold water, and on and on.

在这些研究中，他们观察到棕色脂肪储存量大幅增加，这是心脏和锁骨周围真正需要的脂肪储存量，在我看来，新陈代谢的增加相当显着，这可能非常有益于让人们在不在冷水中时在寒冷的温度下感觉更舒服，等等。

So lots of benefits shown in that study.

该研究显示了很多好处。

In this study, what I thought was particularly interesting is, again, they explored both immersion in cold water and cold showers, and the duration of cold exposure that they found led to substantial fat loss, especially around the abdomen, was very brief deliberate cold exposure.

在这项研究中，我认为特别有趣的是，他们再次探索了浸泡在冷水中和冷水淋浴，他们发现冷暴露的持续时间会导致大量脂肪减少，特别是腹部周围的脂肪，这是非常短暂的故意冷暴露。

Let me give you a few details about this study.

让我向您介绍有关这项研究的一些细节。

The study involved 49 subjects that include both males and females.

该研究涉及 49 名受试者，其中包括男性和女性。

This is also really important.

这也非常重要。

The beautiful work of Susanna Søberg and colleagues, as far as I know, only looked at males.

据我所知，Susanna Søberg 及其同事的精美工作仅针对男性。

This study looked at males and females.

这项研究着眼于男性和女性。

They were 19 to 30 years old, and there basically were two groups.

他们的年龄在19岁到30岁之间，基本上分为两类。

People either were assigned to get deliberate cold exposure, or they were not assigned to deliberate cold exposure.

人们要么被分配进行故意的寒冷暴露，要么没有被分配进行故意的寒冷暴露。

The form of deliberate cold exposure involved one session per week of cold immersion in cold water up to the neck, and to just give you a sense of how cold it was, it was three degrees Celsius, which translates to about 37 and a half degrees Fahrenheit.

故意冷暴露的形式包括每周一次将冷水浸入冷水中直至颈部，为了让你感觉到有多冷，温度为三摄氏度，换算成大约华氏三十七度半。

That's pretty darn cold, but it was only for two minutes.

确实很冷，但只持续了两分钟。

Okay, so one session at three degrees Celsius, otherwise known as 37.4 degrees Fahrenheit, for two minutes every week, once a week.

好的，所以每周进行一次 3 摄氏度（也称为 37.4 华氏度）的训练，每次两分钟，每周一次。

In addition, the same subjects did five cold showers per week, or a minimum of five cold showers per week, and those cold showers were slightly warmer than the immersion in cold water condition, so they were 10 degrees Celsius approximately, or 50 degrees Fahrenheit.

此外，同样的受试者每周洗五次冷水澡，或者每周至少洗五次冷水澡，而这些冷水淋浴的温度比浸泡在冷水中的温度稍高，因此温度约为 10 摄氏度，或 50 华氏度。

Still pretty cold.

还是很冷。

And the duration of that cold water exposure in the shower was just for 30 seconds.

而淋浴时冷水暴露的时间只有30秒。

Okay, so this is interesting to me because many people don't have access to cold water immersion.

好吧，这对我来说很有趣，因为很多人无法浸泡在冷水中。

They might not have an ice bath or any place they can do that, but most people do have access to a cold shower of some sort.

他们可能没有冰浴或任何可以进行冰浴的地方，但大多数人确实可以进行某种冷水淋浴。

Plus, I think most people could do probably one ice bath per week or find a place where they could get into cold water safely.

另外，我认为大多数人可能每周洗一次冰浴，或者找到一个可以安全进入冷水的地方。

Now, I should point out that some people will not do well going into 37.5 degree Fahrenheit, aka three degree Celsius water, having never done anything like this before.

现在，我应该指出，有些人在 37.5 华氏度（即 3 摄氏度）的水中表现不佳，因为他们以前从未做过这样的事情。

So if you're going to try and employ these sorts of protocols that were used in the study, I do recommend that you ease into it over the course of a week or so and become somewhat adapted to the shock of cold water exposure.

因此，如果您打算尝试采用研究中使用的此类方案，我建议您在一周左右的时间内逐渐适应，并在一定程度上适应冷水暴露的冲击。

So maybe start at 50 degrees Fahrenheit, kind of ease your way back in terms of the cold water immersion especially.

因此，也许可以从 50 华氏度开始，尤其是在冷水浸泡方面，可以让您轻松恢复。

Now, another critical feature of this study is as with the beautiful work by Susanna Søberg, the subjects were told to warm up naturally after the deliberate cold exposure.

现在，这项研究的另一个关键特征是，就像苏珊娜·索伯格（Susanna Søberg）的精美作品一样，受试者被告知在刻意的寒冷暴露后自然热身。

So they basically hung out outside of the cold water immersion or outside of the cold shower for 10 minutes after they were exposed to the cold in their bathing suit, or I'm assuming they were wearing something.

因此，他们基本上在穿着泳衣暴露在寒冷中后，在冷水浸泡或冷水淋浴之外闲逛了 10 分钟，或者我假设他们穿着什么东西。

But the point is that you are not going from deliberate cold exposure directly into a hot shower or a sauna or something of that sort.

但关键是，你不会从故意的寒冷暴露直接进入热水淋浴或桑拿或类似的地方。

So again, their bodies were forced to heat up again naturally after the deliberate cold exposure.

如此一来，他们的身体在刻意的寒冷暴露之后，又被迫再次自然升温。

But after the 10-minute period, they were able to do whatever they wanted, essentially re-clothe, take a warm shower, and so on, and go about their day.

但在这 10 分钟之后，他们就可以做任何他们想做的事情了，基本上是重新穿衣服、洗个热水澡等等，然后继续他们的一天。

Now, the results of this deliberate cold exposure protocol, again, two minutes in cold immersion at three degrees Celsius, 37.5 degrees Fahrenheit, plus five cold showers per week of two minutes long, a little bit warmer, 10 degrees Celsius, 50 degrees Fahrenheit.

现在，这种刻意的冷暴露方案的结果再次是，在摄氏 3 度、华氏 37.5 度的冷水中浸泡两分钟，再加上每周 5 次冷水淋浴，每次两分钟，温度稍高一些，温度为摄氏 10 度、华氏 50 度。

Now, the deliberate cold exposure used in this study caused many different statistically significant positive changes.

现在，这项研究中使用的故意冷暴露引起了许多不同的统计上显着的积极变化。

They had a very extensive questionnaire that related to mood, everything from levels of anxiety to sexual satisfaction, and on and on.

他们有一份非常广泛的调查问卷，涉及情绪，从焦虑程度到性满意度等等。

In fact, they saw a statistically significant improvement in sexual satisfaction in the subjects that were exposed to deliberate cold exposure, not in the control group.

事实上，他们发现，在故意暴露于寒冷环境的受试者中，性满意度有统计学上的显着改善，而对照组则没有。

Although they didn't look at this, chances are those improvements in sexual satisfaction were the downstream consequence of the known increases in testosterone and free testosterone that occur in both men and women who do the sorts of deliberate cold exposure.

尽管他们没有考虑到这一点，但性满意度的改善很可能是已知的睾酮和游离睾酮增加的下游结果，这种增加发生在男性和女性进行故意冷接触的情况下。

Again, testosterone being an important hormone for libido in both men and women.

同样，睾酮是男性和女性性欲的重要激素。

They also saw improvements in regulation of anxiety, which I think is very interesting given that the deliberate cold exposure often causes people anxiety.

他们还看到了焦虑调节的改善，我认为这非常有趣，因为故意暴露在寒冷中常常会导致人们焦虑。

But here and in other studies, we've seen it can lead to a better ability to buffer against anxiety in the normal happenings of everyday life.

但在这里和其他研究中，我们已经看到它可以带来更好的能力来缓冲日常生活中正常事件中的焦虑。

Perhaps the most interesting and significant results that they found in the study, however, were that in particular in men, there was a reduction in waist circumference following eight weeks of this deliberate cold exposure, as well as a 5.5% on average, 5.5% reduction in abdominal fat that was quite statistically significant when compared to the other groups.

然而，他们在研究中发现的最有趣和最重要的结果可能是，特别是在男性中，经过八周的刻意寒冷暴露后，腰围减少了，腹部脂肪平均减少了 5.5%，即 5.5%，与其他组相比，具有统计学意义。

Now, why there was no observed reduction in abdominal fat or waist circumference in the female subjects isn't clear.

现在，为什么女性受试者的腹部脂肪或腰围没有观察到减少，尚不清楚。

Could have to do with just the way that body fat is stored and metabolized in females versus males.

可能与女性与男性体内脂肪储存和代谢的方式有关。

That is going to be a topic for future exploration.

这将是未来探索的一个话题。

So I do think this study is very interesting because when you look at the landscape of science and discussion around deliberate cold exposure, I think there's a general consensus now that deliberate cold exposure can change one's sense of mood and wellbeing through these increases in catecholamines that I mentioned earlier.

所以我确实认为这项研究非常有趣，因为当你观察科学界和围绕故意寒冷暴露的讨论时，我认为现在已经达成了普遍共识，即故意寒冷暴露可以通过我之前提到的儿茶酚胺的增加来改变一个人的情绪和幸福感。

But the impact on metabolism itself has been somewhat controversial because the overall changes in metabolism that are observed, while statistically significant in many studies, have not ever really been shown to translate into weight loss or body fat loss in any kind of specific way.

但对新陈代谢本身的影响存在一些争议，因为观察到的新陈代谢的总体变化虽然在许多研究中具有统计意义，但从未真正被证明可以以任何特定方式转化为体重减轻或体脂减少。

And of course, a great advantage of this study is that by exploring soldiers, they were able to really hold constant a number of other features, like the amount of daily activity that those soldiers are exposed to, their diet, their living conditions, and so on and so forth.

当然，这项研究的一个很大的优点是，通过探索士兵，他们能够真正保持许多其他特征不变，比如这些士兵的日常活动量、他们的饮食、他们的生活条件等等。

So at least insofar as human studies are done, it's a very well-controlled study.

因此，至少就人类研究而言，这是一项控制良好的研究。

We'll provide a link to the study in the show note captions.

我们将在节目注释标题中提供该研究的链接。

And for those of you that are thinking about employing the protocol that's used in this particular paper or combining it with existing deliberate cold exposure protocols, to me it seems pretty straightforward and of pretty minimal time investment.

对于那些正在考虑采用本文中使用的协议或将其与现有的有意冷暴露协议相结合的人来说，对我来说，这似乎非常简单，而且所需的时间投入也非常少。

Just two minutes of deliberate cold exposure by way of water immersion up to the neck, and five times a week of 30 seconds each of deliberate cold exposure by way of cold shower.

只需将水浸入颈部即可进行两分钟的刻意冷暴露，每周进行五次，每次 30 秒，通过冷水淋浴进行刻意冷暴露。

And just a quick mention about cold showers.

简单提一下冷水淋浴。

If you're going to use cold showers to do deliberate cold exposure, you're going to want to stand under the shower itself, right, and essentially have it hit your head, the back of your neck, and your upper back, which is where most of your brown fat stores are concentrated.

如果你打算用冷水淋浴来进行故意的冷暴露，你会想要站在淋浴本身下面，对吧，并且基本上让它击中你的头部、颈后和上背部，这是你大部分棕色脂肪储存集中的地方。

And it turns out that cold exposure to those regions of the body in particular are going to trigger the adaptation of increased brown fat stores, which involves increases in mitochondria in those fat.

事实证明，身体这些部位的寒冷暴露尤其会引发棕色脂肪储存增加的适应，这涉及到这些脂肪中线粒体的增加。

Again, this is not the blubbery fat beneath the skin.

再次强调，这不是皮下的脂肪。

This is the fat that acts as kind of an oil in the furnace that is your thermogenic properties of your body to generate heat and burn off so-called white adipose tissue elsewhere in the body.

这种脂肪就像炉子里的油一样，是你身体的生热特性，可以产生热量并燃烧掉身体其他地方所谓的白色脂肪组织。

Now, anyone that understands the laws of physics and thermodynamics will be saying, "Wait, in order to get fat loss, you need to have a caloric deficit." Calories in, calories out still applies.

现在，任何了解物理和热力学定律的人都会说：“等等，为了减肥，你需要热量赤字。”卡路里摄入、卡路里消耗仍然适用。

And yes, that's absolutely true.

是的，这绝对是真的。

We can only conclude on the basis of the results of this study that the people that lost body fat were indeed in a caloric deficit, presumably because all other factors were held more or less constant in this group of soldiers, presumably because the deliberate cold exposure itself elevated metabolism, thereby increasing the calories out component of the calories in, calories out equation, which of course governs the rules of weight loss and body fat loss as well.

我们只能根据这项研究的结果得出结论，那些减掉身体脂肪的人确实存在热量赤字，大概是因为在这群士兵中，所有其他因素都或多或少地保持不变，大概是因为刻意的寒冷暴露本身提高了新陈代谢，从而增加了卡路里输入、卡路里输出方程中的卡路里输出部分，这当然也控制着体重减轻和身体脂肪减少的规则。

Before we begin, I'd like to emphasize this podcast is separate from my teaching and research roles at Stanford.

在开始之前，我想强调这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Let's talk about water, and let's start off by answering the question, what is water?

我们来谈谈水，首先回答这个问题：什么是水？

Water is, of course, H2O.

水当然是H2O。

Most everybody knows that from an early age.

大多数人从小就知道这一点。

But what H2O means is that each molecule of water consists of two hydrogens and one oxygen.

但H2O的意思是每个水分子由两个氢和一个氧组成。

Now, the physical arrangement of those two hydrogens and one oxygen turns out to be really important for how water functions in the body and frankly, elsewhere in our world and life.

现在，这两个氢和一个氧的物理排列对于水在体内的功能非常重要，坦率地说，对于我们世界和生活的其他地方也非常重要。

If you were to make a peace symbol, that is to put up your index finger and your middle finger simultaneously.

如果要做出和平标志，那就是同时竖起食指和中指。

In fact, I'm going to recommend you do that now, unless you're using your hands for something else important, in which case, do it later.

事实上，我建议您现在就这样做，除非您要用双手来做其他重要的事情，在这种情况下，请稍后再做。

Well, if you make that peace symbol and you look at your hand, you have a pretty good impression of what an individual water molecule consists of, which is H2O, two hydrogens and an oxygen.

好吧，如果你画出和平符号，然后看看你的手，你就会对单个水分子的组成有很好的印象，它是 H2O、两个氢和一个氧。

And with that peace symbol, the fingers, or the tips of your fingers rather, are going to represent the hydrogens.

有了这个和平符号，手指，或者更确切地说，你的指尖，将代表氢。

Your fingers, that is the length of each of those fingers, is going to represent the electron bonds to the oxygen, and the palm of your hand and the fingers that are down are going to represent the oxygen.

你的手指，即每个手指的长度，将代表与氧的电子键，而你的手掌和向下的手指将代表氧。

Okay?

好的？

Now, what's important about that visual impression or visual image of the individual water molecule is that it is polarized.

现在，单个水分子的视觉印象或视觉图像的重要之处在于它是极化的。

That is, the hydrogen's over on one side, both of them are over on one side, and the oxygen is over on another.

也就是说，氢在一侧，两者都在一侧，氧在另一侧。

And what's really important about water molecules being polarized is that they can bind to one another by way of that polarization.

水分子被极化的真正重要之处在于它们可以通过这种极化方式彼此结合。

And this has to do with something that we all kind of learned in chemistry at one point, but many of us forgot.

这与我们曾经在化学中学到的一些东西有关，但我们很多人都忘记了。

Maybe we didn't even understand it the first time around, which is that positives and negatives attract.

也许我们第一次根本不明白，正负相吸。

So when you have individual water molecules, they have the opportunity to interact and essentially bind to one another, and they bind through what are called covalent bonds.

因此，当你有单独的水分子时，它们有机会相互作用并基本上相互结合，并且它们通过所谓的共价键结合。

Covalent bonds are relatively weak bonds, and so as a consequence, water can change its conformation.

共价键是相对较弱的键，因此水可以改变其构象。

However, covalent bonds are strong enough that water actually can maintain some structure, and that structure will vary, of course, depending on its temperature.

然而，共价键足够强大，水实际上可以保持某种结构，当然，这种结构会根据其温度而变化。

So what you need to know about water is that indeed it consists of lots of individual H2Os, and those H2Os can arrange themselves in different ways, and that temperature is a strong determinant of the arrangement of those water molecules.

因此，关于水，您需要了解的是，它确实由许多单独的 H2O 组成，并且这些 H2O 可以以不同的方式自行排列，而温度是这些水分子排列的重要决定因素。

That is, their bonding to one another, and in fact, even their spacing between those bonds.

也就是说，它们彼此之间的结合，事实上，甚至是这些结合之间的间距。

So again, even if you don't have any chemistry Stay with me because you'll definitely understand this.

再说一次，即使你们没有任何化学反应，请留在我身边，因为你一定会理解这一点。

Water can exist in at least three forms and maybe four forms.

水至少可以以三种形式存在，也许有四种形式。

We know that it can be liquid, of course.

当然，我们知道它可以是液体。

That's really normally what we think of when we think of water.

当我们想到水时，我们通常会想到这一点。

It can be gas, so we think of steam, right?

它可以是气体，所以我们想到了蒸汽，对吧？

So if you heat it up, it takes on not a semi-solid or a semi-liquid form.

因此，如果将其加热，它不会呈现半固体或半液体形式。

It takes on this property of steam or gas.

它具有蒸汽或气体的这种特性。

Okay?

好的？

So when you see steam or when you breathe on a cold day through your mouth or through your nose and you see your air, those are water molecules that are condensing, that is bonding in certain ways based on differences in temperature between the inside of your body and the outside air.

因此，当您看到蒸汽或在寒冷的日子通过嘴或鼻子呼吸并看到空气时，这些都是正在凝结的水分子，它们根据体内和外部空气之间的温度差异以某种方式结合在一起。

And of course, it can be a solid.

当然，它可以是固体。

It can be ice.

它可以是冰。

Now, ice is fascinating and important in understanding how water works, and this will become relevant later when we think about how water works within the body as well, especially how different temperatures of water impact the health and behavior of our cells.

现在，冰对于理解水的工作原理非常有趣且重要，当我们稍后思考水在体内的工作原理时，尤其是不同温度的水如何影响我们细胞的健康和行为时，这将变得相关。

And the most important point to understand about water in its solid state is that unlike most substances, when water is in its solid state, it is actually less dense than when it's in its liquid state.

了解固态水最重要的一点是，与大多数物质不同，当水处于固态时，它的密度实际上比液态时的密度要小。

So just think about that.

所以想想吧。

Most substances, like most metals, for instance, when they are in a solid state, they are more dense than when they are in a liquid state.

例如，大多数物质，如大多数金属，当它们处于固态时，它们比处于液态时密度更大。

So for instance, if they're in a solid state, they will sink in a container filled with their liquid form.

例如，如果它们处于固态，它们就会沉入充满液态的容器中。

Not water.

不是水。

Water is very interesting because as you cool water and water transitions from a liquid to a solid, it still binds.

水非常有趣，因为当你冷却水并且水从液体转变为固体时，它仍然会结合。

That is, it could form bonds between those different molecules of water, but the spacing between those H2Os, so again, those peace symbols with hands, so if you had a bunch of those, if you had 1,000 hands all making peace symbols, they can bond to one another, but when it's cold, those bonds are actually made further apart from one another.

也就是说，它可以在不同的水分子之间形成键，但这些水分子之间的间距，同样，那些带有手的和平符号，所以如果你有一堆这样的东西，如果你有1000只手都制作和平符号，它们可以彼此键合，但当天气寒冷时，这些键实际上会彼此分开得更远。

And as a consequence, ice, as we all know, floats in water.

因此，众所周知，冰会漂浮在水中。

In other words, put very simply, water is unusual and special in that in its solid form, ice, it is actually less dense than when it's in its liquid form, and that's why ice floats in water.

换句话说，简单地说，水是不寻常和特殊的，因为它的固体形式（冰）实际上比液体形式时的密度要小，这就是冰漂浮在水中的原因。

Now, this is important not just to our biology, but to all of life.

现在，这不仅对我们的生物学很重要，而且对所有生命都很重要。

Because if you think about it, if it were not the case that water is less dense in its solid form, ice, than it is in its liquid form, the bottoms of our oceans would be covered with thick sheets of ice.

因为如果你想一想，如果不是固体形式的水（冰）的密度低于液体形式的水，我们的海洋底部将覆盖着厚厚的冰层。

And if that were the case, you can be absolutely sure that life would not exist on our planet the way that it does, and there's a good chance that we would not exist as a species because so much of what allows us to exist on this planet, and the other animals to exist on this planet, relies on photosynthesis pathways in plants that are dependent on the sun and interactions with the oceans and lakes and other bodies of water.

如果是这样的话，你可以绝对确定生命不会以现在的方式存在于我们的星球上，而且我们很有可能不会作为一个物种存在，因为让我们在这个星球上生存以及其他动物在这个星球上生存的很多东西都依赖于植物的光合作用途径，而这些途径依赖于太阳以及与海洋、湖泊和其他水体的相互作用。

And of course, the ice caps are vitally important, that is the presence of ice, especially at the poles, but elsewhere in bodies of water as well, so-called icebergs are a critical part of the ecosystem that allows for everything from photosynthesis to the ability of certain animals to extract food from each other and from their local resources.

当然，冰盖至关重要，即冰的存在，尤其是在两极，但在水体的其他地方，所谓的冰山也是生态系统的重要组成部分，它允许从光合作用到某些动物从彼此和当地资源中获取食物的能力等一切。

Now, there's a whole discussion to be had there, but the important point for now is that the physical properties of the bonds between water that are made and changed depending on temperature turn out to be essential for us to be present on this planet at all and for our cells to function in the ways that they do for sake of health and for sake of disease.

现在，这里有一个完整的讨论，但现在重要的一点是，水之间的键的物理特性根据温度而产生和改变，这对于我们在这个星球上的存在以及我们的细胞以它们为了健康和疾病的方式发挥作用至关重要。

And we'll explore this later when we talk about the critical relationship between temperature, pH, which is the relationship between alkalinity, how basic or acidity, how acid a given liquid, or in this case we're going to be talking about water is, and the ways that our cells can or can't use water.

稍后当我们讨论温度、pH 值之间的关键关系时，我们将探讨这个问题，即碱度、碱性或酸性程度、给定液体的酸性程度（或者在本例中我们将讨论水）以及我们的细胞可以或不能使用水的方式之间的关系。

So I realize that this is fairly in-depth for those of you that don't have much of a background in chemistry.

所以我意识到这对于那些没有太多化学背景的人来说是相当深入的。

I've tried to keep it really top contour, but if you can make a peace symbol or if you can just imagine a peace symbol in your mind and realize that that's a water molecule and that those water molecules can bind to one another through bonds that are relatively strong but weak enough that they can be broken if they need to, and that the temperature that those water molecules are exposed to changes the distance between those bonds, and that's what allows ice to float in water, then you are going to have no problem with the remainder of the discussion today.

我试图将其保持在真正的顶部轮廓，但是如果你可以制作一个和平符号，或者如果你可以在脑海中想象一个和平符号，并意识到这是一个水分子，并且这些水分子可以通过相对较强但足够弱的键相互结合，如果需要的话它们可以被破坏，并且这些水分子所暴露的温度会改变这些键之间的距离，这就是允许冰漂浮在水中的原因，那么你对今天讨论的其余部分将没有问题。

In fact, you will also have the ability to understand things that you've observed many times over but perhaps have never thought about or really understood, which are, for instance, that water has a certain level of surface tension.

事实上，您还将有能力理解您已经观察过多次但可能从未想过或真正理解的事情，例如，水具有一定程度的表面张力。

For instance, if you've ever been to the ocean and the waves are coming in, what you'll notice is if you walk on the dry sand or gravel, pebbles, that is, of the ocean, it's very easy, right?

举例来说，如果你曾经去过大海，海浪正在袭来，你会注意到，如果你走在干燥的沙子或砾石、卵石上，即海洋的上面，这很容易，对吗？

I mean, the pebbles move down or the sand moves down.

我的意思是，鹅卵石向下移动或沙子向下移动。

It depresses a little bit due to the weight of your body.

由于身体的重量，它会有点压抑。

But as you get closer to the water, you're going to sink deeper because that sand is more saturated with water.

但当你靠近水时，你会下沉得更深，因为沙子中的水更加饱和。

But at some point, you won't be able to actually walk on top of the water.

但在某些时候，您将无法真正在水面上行走。

Right?

正确的？

It has been said that Jesus walked on water.

据说耶稣在水上行走。

There's the so-called Jesus Christ lizard, so named because it can actually walk on the surface of water.

有一种所谓的耶稣基督蜥蜴，之所以如此命名，是因为它实际上可以在水面上行走。

A leaf can float on the surface of water.

一片叶子可以浮在水面上。

Under some conditions, a coin can float on the surface of water.

在某些条件下，硬币可以浮在水面上。

If you make coffee in the morning, you can actually take a spoonful of that hot coffee and pour a little bit on the surface of your coffee, and you'll notice that it will bead up and you'll get little round spheres of water.

如果你早上煮咖啡，你实际上可以舀一勺热咖啡，倒一点在咖啡表面，你会发现它会形成水珠，你会得到一些小圆球。

Those are little water molecules bound to one another that spin on top of the surface before they sink under.

这些是相互结合的小水分子，在沉入水下之前在表面顶部旋转。

That has everything to do with the bonding between water that's dependent on temperature, but also as with the difficulty for essentially everybody to walk on water or for animals to walk on water, the surface tension of water allows certain things to float there or to stay at the surface.

这与取决于温度的水之间的结合有关，而且与基本上每个人在水上行走或动物在水上行走的困难一样，水的表面张力允许某些东西漂浮在那里或停留在表面。

But there's a very thin layer of water molecules at the surface of water that are more dense than the water that resides at deeper depths, and that's why most things, including us, sink in water.

但水表面有一层非常薄的水分子，比深层的水密度更大，这就是为什么包括我们在内的大多数物体都会沉入水中。

We are more dense than water.

我们的密度比水还大。

Now, I did mention earlier that there are three Forms of water, those are the ones that we all are familiar with, the solid, liquid, and gas forms of water.

现在，我之前确实提到过，水有三种形式，这是我们都熟悉的，固体、液体和气体形式的水。

However, there are data mainly from Gerald Pollack's laboratory at the University of Washington that have described the so-called fourth phase of water, which is structured water, and we'll get into this a little bit later because structured water has really been a prominent topic in the, let's call it the water health aficionados.

然而，主要来自华盛顿大学 Gerald Pollack 实验室的数据描述了所谓的水的第四阶段，即结构水，我们稍后会讨论这个问题，因为结构水确实是水健康爱好者中的一个突出话题。

It's a heavily debated topic as to whether or not structured water is somehow better for ourselves if it exists within our bodies.

这是一个备受争议的话题：如果结构水存在于我们的体内，是否对我们来说更好。

We'll get into that in full detail later.

稍后我们将详细讨论这一点。

But the whole notion of structured water is that in the presence of certain solids or certain liquids, the conformation of water, that is the water molecules, actually change somewhat.

但结构水的整体概念是，在某些固体或某些液体存在的情况下，水的构象，即水分子，实际上会发生一些变化。

This has been demonstrated.

这已经得到证明。

Whether or not it has relevance to the biological function of our body is a different issue.

它是否与我们身体的生物功能相关是另一个问题。

But we know that there is this fourth phase of water called structured water.

但我们知道水有第四相，称为结构水。

Structured water is a fairly complicated topic, but we can make it very simple for sake of today's discussion.

结构水是一个相当复杂的话题，但为了今天的讨论，我们可以让它变得非常简单。

I mentioned earlier that opposite poles attract.

我之前提到过，异极相吸。

That is, positives and negatives attract, and typically, things that are negatively charged when presented with another negative charge either repel or don't attract.

也就是说，正电荷和负电荷会吸引，并且通常带负电荷的物体在遇到另一个负电荷时会排斥或不吸引。

Things that are positively charged in the presence of another positive charge also tend to repel.

带正电的物体在存在另一个正电荷的情况下也往往会发生排斥。

This is the basis of magnets either sticking to one another or repelling from one another.

这是磁铁相互粘附或相互排斥的基础。

There's also the idea that human beings who are opposites attract, but that's a different episode that we need to do in the future.

还有一种观点是异性相吸，但这是我们未来需要做的不同的事情。

The point here is that structured water is a unique condition in which the local environment that these water molecules happen to be in allows positive charges between different water molecules to attract one another.

这里的要点是，结构化水是一种独特的条件，其中这些水分子所处的局部环境允许不同水分子之间的正电荷相互吸引。

So again, whereas normally it's positive and negatives that attract, in the configuration that we call structured water, positives and positives attract and form bonds that are stronger than the typical bonds that would be formed between water molecules.

同样，虽然通常是正电荷和负电荷相互吸引，但在我们称为结构水的结构中，正电荷和正电荷相互吸引并形成比水分子之间形成的典型键更强的键。

And just as a kind of prelude to our discussion about structured water as it may or may not relate to health later, there are a number of people that believe that within the body, because of the presence of certain liquids and solids, that the water within our cells, and in particular within the interactions with so-called organelles, organelles are things like mitochondria, the Golgi apparatus, they have fancy names.

就像我们讨论结构水的前奏一样，它可能与健康无关，也可能与健康无关，有很多人相信，在体内，由于某些液体和固体的存在，我们细胞内的水，特别是与所谓的细胞器相互作用的水，细胞器是像线粒体、高尔基体这样的东西，它们有很奇特的名字。

These are the things within cells that allow cells to do everything from make proteins to traffic proteins out to the surface of cells, things like neurotransmitters and receptors and so on.

这些是细胞内的东西，允许细胞做一切事情，从制造蛋白质到将蛋白质运输到细胞表面，比如​​神经递质和受体等等。

A lot of people who are interested in structured water as it relates to biological function have hypothesized or like to debate rather, whether or not in the body, water is not just present in its liquid form or gaseous form.

许多对结构水感兴趣的人，因为它与生物功能有关，已经假设或喜欢争论，无论是否在体内，水不仅仅以液态或气态形式存在。

We know it's not present in its solid form unless you gulp down some ice cubes, for instance.

我们知道它不会以固体形式存在，除非你吞下一些冰块。

But there is a cohort of people out there, including some fairly accomplished scientists, that believe that within the body, the organelles of our cells act as a substrate for water to exist in this fourth form, this structured water form, and that's led to this whole niche industry of people who are proponents of consuming so-called structured water, and again, we'll get to that a little bit later.

但有一群人，包括一些相当有成就的科学家，相信在人体内，我们细胞的细胞器充当水以第四种形式存在的基质，这种结构水形式，这导致了整个利基行业的人们支持消耗所谓的结构水，同样，我们稍后会谈到这一点。

So now you know what individual water molecules consist of.

现在您知道单个水分子是由什么组成的了。

When you hear H2O, hopefully, you'll get that visual image in your mind of an individual water molecule being the peace symbol and a bunch of those binding to one another through these relatively weak bonds, but strong enough that certain things can take place, like surface tension.

当您听到 H2O 时，希望您会在脑海中浮现出这样的视觉图像：单个水分子是和平的象征，而一堆水分子通过这些相对较弱的键相互结合，但足够强大，可以发生某些事情，例如表面张力。

Keep in mind that surface tension of water may relate to either standard bonds between water or this fourth phase.

请记住，水的表面张力可能与水之间的标准键或第四相有关。

That's heavily debated still.

这仍然存在激烈的争论。

But we certainly know that, for instance, if you were to take a piece of wax paper or glass and you were to pour some water on it, you would notice that the water would bead up or kind of aggregate at particular locations.

但我们当然知道，例如，如果您拿一张蜡纸或玻璃，然后在上面倒一些水，您会注意到水会在特定位置形成水珠或聚集。

When you see that beading up or the aggregation of water molecules on a particular surface, you're seeing two things.

当您看到水分子在特定表面上成珠或聚集时，您会看到两件事。

This is actually kind of fun.

这其实很有趣。

The next time you see it, you'll know that the aggregation, the beading up of water with itself, so individual water molecules or many water molecules kind of aggregating at one location and making a bead of water, that's due to these bonds, these covalent bonds occurring between water molecules.

下次你看到它时，你会知道水的聚集，水自身形成的珠子，因此单个水分子或许多水分子聚集在一个位置并形成一滴水珠，这是由于这些键，这些共价键发生在水分子之间。

But also you'll notice that on a vertical pane of glass, say in rain or on your windshield, that the water will look almost like it's sticking to the glass, and that's because there are actually bonds between the water molecules that have beaded up themselves and the glass.

但你也会注意到，在垂直的玻璃上，比如在雨中或在挡风玻璃上，水看起来几乎就像粘在玻璃上一样，这是因为水分子本身和玻璃之间实际上存在着键合。

So water can not just bind to itself; it can also bind to certain surfaces.

所以水不能仅仅与自身结合；它还可以结合在一起。它还可以粘合到某些表面。

And the fact that perhaps if you drive your car, if you were to tap the window, or if a big enough bead of water formed on a window, that it would start to drip down, and that's because those bonds with the surface are strong, but they're not so strong that it stick at that location.

事实上，也许如果你开车，如果你敲打窗户，或者如果窗户上形成足够大的水珠，它就会开始滴下来，这是因为与表面的那些结合很牢固，但它们并没有那么牢固，以至于它粘在那个位置。

Quite different than water that is in its solid form, ice, that can actually really adhere.

与固体形式的水完全不同，冰实际上可以真正粘附。

If you've ever had to scrape ice off a windshield, so for those of you who live in cold regions, you're familiar with this, have to scrape ice off a windshield, you realize that the bonds between water in its solid form and different surfaces is quite a bit stronger than the bonds between different water molecules with each other, or the bonds between water and different surfaces when they are warmer.

如果你曾经不得不刮掉挡风玻璃上的冰，那么对于生活在寒冷地区的人来说，你会熟悉这一点，必须刮掉挡风玻璃上的冰，你会意识到固体形式的水与不同表面之间的键合比不同水分子之间的键合强得多，或者比水与温暖时不同表面之间的键合强得多。

Okay, so I do realize that for a lot of people listening, that's going to be a pretty deep dive into the chemistry and physical properties of water.

好吧，我确实意识到，对于很多听的人来说，这将是对水的化学和物理特性的深入探讨。

But all you really need to know is that these water molecules are incredibly versatile and can bind to each other and can bind to different surfaces and can allow things to float or to sink, or even to move across surfaces of water based on the three, perhaps four different states that water can be in.

但你真正需要知道的是，这些水分子的用途非常广泛，可以相互结合，可以结合到不同的表面，可以让物体漂浮或下沉，甚至可以根据水可能处于的三种、也许四种不同状态在水面上移动。

And that versatility that you observe in the natural world on window panes and rain and clouds and hail and ice and snow and scraping ice off your windshield in the cold of winter and perspiration and so on, all of that is fine and good, but realize that almost all of those same sorts of properties of water become extremely relevant when thinking about how your body actually utilizes water.

你在自然世界中观察到的窗玻璃、雨、云、冰雹、冰雪、在寒冷的冬天刮掉挡风玻璃上的冰、出汗等等，所有这些都很好，但要意识到，当你思考你的身体如何实际利用水时，几乎所有这些相同类型的水特性都变得极其相关。

And the key thing here is that temperature and the so-called alkalinity or acidity, that is the pH of water, turn out to be very important determinants of how water is used by the cells of your body.

这里的关键是温度和所谓的碱度或酸度，即水的 pH 值，是决定身体细胞如何利用水的非常重要的因素。

In fact, as I'll describe in a moment, we have entire sets of biological mechanisms solely devoted To trying to get water into our cells in very specific ways, including at specific rates, and to use water in different ways because, as you've probably heard before, we are mostly water.

事实上，正如我稍后将描述的，我们有一整套生物机制专门致力于以非常特定的方式（包括以特定的速率）将水进入我们的细胞，并以不同的方式利用水，因为正如您之前可能听说过的那样，我们主要是水。

What's kind of interesting to me and what I found researching this episode is that the percentages of our cells and bodies that are purported to be water is a pretty broad range.

对我来说有趣的是，我在研究这一集时发现，我们的细胞和身体中据称是水的百分比范围相当广泛。

Some people say we're 55% water.

有人说我们55%是水。

Other people say we're 70% water.

其他人说我们 70% 是水。

Some people say we're 95% water.

有人说我们95%都是水。

The exact percentage doesn't matter so much and really just boils down to whether or not the person that's stating that percentage is talking about how much water is present in our cells and body at a given moment versus how much water was involved in the process of creating the sorts of proteins and other things of our body that are required to have hair cells, skin cells, brain cells, et cetera.

确切的百分比并不重要，实际上只是归结为陈述该百分比的人是否在谈论在给定时刻我们的细胞和身体中存在多少水，以及在产生毛细胞、皮肤细胞、脑细胞等所需的蛋白质和我们身体的其他物质的过程中涉及了多少水。

So if you really want a number out there, I can't give you a single number.

所以如果你真的想要一个数字，我不能给你一个数字。

If you want to be accurate, it's going to have to be a range.

如果你想准确，它必须是一个范围。

And basically, we are anywhere from 70% to 90% water depending on how you define being water.

基本上，我们的 70% 到 90% 都是水，这取决于你如何定义水。

That is, whether or not you're talking about water being present in cells in its liquid form or maybe in this fourth structure water form if you're of the mind that that exists within us, and whether or not you're talking about water that was used to create a given protein like a receptor or a neurotransmitter, or whether or not you're talking about the water just being water as H2O.

也就是说，无论你是否在谈论水以液体形式存在于细胞中，或者是否以第四种结构水形式存在（如果你认为水存在于我们体内），也无论你是否在谈论用于产生特定蛋白质（如受体或神经递质）的水，或者你是否在谈论水是否只是水（H2O）。

Okay?

好的？

So again, it's very easy to go down that rabbit hole and this is part of the reason why there's such a wide discrepancy of assertions as to how much of us is water.

再说一次，我们很容易掉进那个兔子洞，这就是为什么对于我们有多少人是水的说法存在如此巨大差异的部分原因。

But let's be direct.

但我们直接说吧。

Most of our body is water and there isn't a single other molecule in the universe that we can look to and say that it has as important a role in our health and biology, and frankly our presence of life on Earth at all, than water.

我们身体的大部分是水，宇宙中没有任何一个分子比水对我们的健康和生物学，甚至对我们地球上生命的存在具有同样重要的作用。

Okay, so now at a minimum, everyone out there should understand that water has a particular structure.

好吧，现在至少每个人都应该明白水有一个特殊的结构。

So when you hear H2O you can kind of imagine that structure.

因此，当您听到 H2O 时，您可以想象出这种结构。

And that the water molecules can change their conformation.

并且水分子可以改变它们的构象。

That is, they can bind to other water molecules and it turns out they can bind to other things and actually change the conformation of other things.

也就是说，它们可以与其他水分子结合，事实证明它们可以与其他物质结合并实际上改变其他物质的构象。

A good example of that is something we're all familiar with, which is water's ability to dissolve certain substances like sugar or salt.

我们都熟悉的一个很好的例子是水溶解某些物质（如糖或盐）的能力。

And that is because salt molecules or sugar molecules are what we call hydrophilic.

这是因为盐分子或糖分子具有我们所说的亲水性。

They like water.

他们喜欢水。

And when we say they like water, it just means that the chemical structure of salt, sodium, or the chemical structure of, say, sucrose like table sugar can actually interact with the hydrogens and oxygens of water and can change those salt molecules or sugar molecules, turning them from solid into liquid, essentially creating what are called solutes which is basically the dissolving of solids into liquid solutions.

当我们说它们喜欢水时，这只是意味着盐、钠的化学结构或蔗糖（例如食糖）的化学结构实际上可以与水的氢和氧相互作用，并可以改变这些盐分子或糖分子，将它们从固体变成液体，本质上产生所谓的溶质，这基本上是将固体溶解成液体溶液。

In fact, water is one of the best solvents on the planet.

事实上，水是地球上最好的溶剂之一。

In fact, water is better at dissolving many solids than is acid.

事实上，水比酸更能溶解许多固体。

Right?

正确的？

That's how incredible water is and there are a number of reasons related to the chemistry of water that can explain that.

这就是水的神奇之处，有很多与水的化学性质相关的原因可以解释这一点。

But as we transition from talking about the physics and chemistry of water to how water actually behaves within our body and contributes to our health or to disease depending on the case, it's important to understand that molecules such as sugar and salt can be hydrophilic or, as we know, oil and water don't mix.

但是，当我们从谈论水的物理和化学转向水在我们体内的实际行为以及水在我们体内的实际行为以及根据具体情况对我们的健康或疾病做出贡献时，重要的是要了解糖和盐等分子可以是亲水性的，或者正如我们所知，油和水不会混合。

That's because oils, lipids, are so-called hydrophobic.

这是因为油、脂质具有所谓的疏水性。

What's hydrophobic?

什么是疏水性的？

Well, just think, "Ah, phobic." Certain molecules such as lipids don't dissolve well in water and we all intuitively understand that.

好吧，想想，“啊，恐惧症。”某些分子（例如脂质）不能很好地溶解在水中，我们都直观地理解这一点。

If you take some olive oil for instance and you put it into a little glass of water, it'll likely float or bead up or form little spherical or amoeba-like shapes within the water and that's because oil, lipids, are hydrophobic.

例如，如果你将一些橄榄油放入一小杯水中，它可能会漂浮或成珠状或在水中形成小球形或阿米巴状形状，这是因为油、脂质是疏水性的。

So different substances out there are either going to be more hydrophilic, that is they are going to have a greater propensity to interact with water and bind with the different aspects of the water molecules, or hydrophobic, to have less of a propensity to interact with and bind with water molecules.

因此，不同的物质要么更加亲水，即它们将具有更大的与水相互作用并与水分子的不同方面结合的倾向，要么疏水，即它们与水分子相互作用和结合的倾向较小。

And I've sort of been alluding to this numerous times throughout this podcast already, the temperature of water and the pH, that is the alkalinity or acidity of water, will have a strong impact on whether or not a hydrophilic or hydrophobic substance will have a greater or lesser tendency to interact with water.

我已经在整个播客中多次提到过这一点，水的温度和 pH 值（即水的碱度或酸度）将对亲水或疏水物质是否与水相互作用的倾向产生强烈影响。

You all know this intuitively as well.

大家凭直觉也知道这一点。

If you've ever tried to dissolve, say, a big tablespoon of sugar in very cold water, you'll notice that the grains don't dissolve as quickly as when you take that big tablespoon of sugar and put it into a warm or hot cup of water and that's because the temperature of water actually changes how well that sugar molecule is able to change its conformation and interact with the water molecules.

如果您曾经尝试将一大汤匙糖溶解在非常冷的水中，您会发现颗粒的溶解速度不如将一大汤匙糖放入一杯温水或热水中那么快，这是因为水温实际上改变了糖分子改变其构象并与水分子相互作用的程度。

Likewise, if you want to get something that's really hydrophilic into an aqueous, that is a water-containing solution, the temperature is also going to strongly impact that.

同样，如果你想将真正亲水的东西放入水溶液中，即含水溶液，温度也会对此产生强烈影响。

Now, there are a near infinite number of examples of how temperature and pH impact the tendency of hydrophilic and hydrophobic substances to dissolve in water or not.

现在，有近乎无数的例子说明温度和 pH 值如何影响亲水性和疏水性物质溶于水或不溶于水的倾向。

We're not going to go into all those details.

我们不会讨论所有这些细节。

But as we migrate from our discussion about the physics and chemistry of water into how water behaves within our body which is what we're going to do now, and then as we continue into the third part of our discussion which is why and how certain types of water that some of you are familiar with like different pH water, distilled water, reverse osmosis water, why those different types of water are thought to and in some cases do in fact change the ways that our cells function for better or for worse, all of that will come together and make sense for you.

但是，当我们从关于水的物理和化学的讨论转向水在我们体内的行为方式（这就是我们现在要做的）时，然后当我们继续讨论的第三部分时，即你们中的一些人所熟悉的某些类型的水（例如不同pH值的水、蒸馏水、反渗透水）为什么以及如何变化，为什么这些不同类型的水被认为并且在某些情况下实际上确实改变了我们细胞的功能方式，变得更好或更坏，所有这些都将结合在一起并有意义为了你。

Okay, so all the cells of your body Every cell, even your bones, that is the osteoblasts and the other cells within your bones, your bone marrow, your red blood cells, your white blood cells, your neurons, your nerve cells, your liver cells, your kidney cells, all of them require water.

好吧，你身体的所有细胞，每个细胞，甚至你的骨骼，即成骨细胞和骨骼内的其他细胞，你的骨髓，你的红细胞，你的白细胞，你的神经元，你的神经细胞，你的肝细胞，你的肾细胞，它们都需要水。

In order to get the proper amount of water into those cells, there are basically two ways that water can access those cells.

为了让适量的水进入这些细胞，水可以通过两种方式进入这些细胞。

Now if we zoom out for a second and ask ourselves, how does water actually get into the body?

现在，如果我们把目光放远一点，问问自己，水实际上是如何进入体内的？

Most of us just think, oh, well, we drink that water into our body, and of course, that's the main way.

我们大多数人只是想，哦，好吧，我们把水喝进我们的身体，当然，这是主要的方式。

We can also breathe water molecules into our body through humid air.

我们还可以通过潮湿的空气将水分子吸入体内。

When you hydrate your cells, that is when you're bringing water into your cells, that water needs to move from your gut and into the bloodstream, and eventually into the individual cells, whatever cell type that may be.

当你给细胞补充水分时，也就是当你将水带入细胞时，水需要从肠道转移到血液中，最终进入单个细胞，无论细胞类型如何。

And there are basically two ways that water can access those cells.

水可以通过两种方式进入这些细胞。

The first way has been known about for a very long time, and that is so-called diffusion.

第一种方式早已为人所知，即所谓的扩散。

Now, the outside of most cells is made up of fatty stuff, lipid.

现在，大多数细胞的外部是由脂肪物质、脂质组成的。

So for instance, neurons, nerve cells have a lipid bilayer.

例如，神经元、神经细胞具有脂质双层。

It's two layers of fat, and you already know that fat, lipid, is very hydrophobic.

它是两层脂肪，你已经知道脂肪、脂质是非常疏水的。

Okay?

好的？

Now that turns out to be not a problem, but a solution for how water can get across that lipid barrier.

现在事实证明这不是一个问题，而是水如何穿过脂质屏障的解决方案。

Why?

为什么？

It is the fact that water can change its conformation and lipids can change their conformation just enough so that the bonds between water and the bonds between those hydrophobic lipids can interact, allowing the water molecule to basically pass through the lipid because it can bond very weakly, or in some cases not at all, but very weakly to those lipids and then be pushed through to the other side.

事实上，水可以改变其构象，而脂质可以改变其构象，以便水之间的键和那些疏水性脂质之间的键可以相互作用，从而允许水分子基本上穿过脂质，因为它可以非常弱地结合，或者在某些情况下根本不结合，但与那些脂质的结合非常弱，然后被推到另一侧。

Really incredible if you think about it.

如果你仔细想想，真是难以置信。

If there was too much of a hydrophobic relationship between the lipid and the water, the water would come up to the surface of that fatty outside of our cells and then would be repelled away from it, or would just stay there right at the surface, and that would be no good because we actually need that water to diffuse across the cell membranes, or actually it's a double cell membrane, as I mentioned before, two layers.

如果脂质和水之间存在太多的疏水关系，水就会到达我们细胞外的脂肪表面，然后会被排斥，或者只是停留在表面，这不会有什么好处，因为我们实际上需要水扩散到细胞膜上，或者实际上它是一个双细胞膜，正如我之前提到的，两层。

So water and lipids of cells can interact with just enough affinity that the water molecule can diffuse across those cell membrane barriers.

因此，细胞的水和脂质可以以足够的亲和力相互作用，使水分子可以扩散穿过这些细胞膜屏障。

But, and this is an important but, the diffusion of water molecules across those lipid barriers on the outsides of cells is a fairly slow process compared to the other way that water accesses cells, and this other way that water accesses cells is really something that was just discovered about 10 years ago, so this is a fairly recent discovery, but it turns out to be a fundamental discovery, which is the presence of what are called aquaporin channels.

但是，这一点很重要，与水进入细胞的其他方式相比，水分子穿过细胞外部脂质屏障的扩散是一个相当缓慢的过程，而水进入细胞的这种其他方式实际上是大约 10 年前才发现的，所以这是一个相当新的发现，但事实证明这是一个基本的发现，即所谓的水通道蛋白通道的存在。

Aquaporin channels are basically portals through the membrane that allow water molecules to move very quickly across cell membranes at a rate of about one million H2Os, one million water molecules per second.

水通道蛋白通道基本上是穿过细胞膜的门户，允许水分子以大约一百万个水分子（每秒一百万个水分子）的速度非常快速地穿过细胞膜。

And the way that water molecules move across the cell membrane through those aquaporin channels is very interesting.

水分子通过水通道蛋白通道穿过细胞膜的方式非常有趣。

The inside of those channels, and the way to think of these is they're literally tubes stuck through the membranes of cells.

这些通道的内部，以及思考它们的方式是，它们实际上是穿过细胞膜的管子。

The insides of those channels are very hydrophobic, allowing those water molecules to just jet really quickly, almost as if in your mind you can just imagine as if it was sort of lubricated for the water, although it's not really lubricated.

这些通道的内部非常疏水，允许这些水分子非常快速地喷射，几乎就好像在你的脑海中你可以想象它好像对水进行了润滑，尽管它并没有真正润滑。

The water molecules can move through in single file, a million per second.

水分子可以排成一列，每秒一百万个。

Now, why would you need two ways for water to get across cell membranes?

现在，为什么水需要两种方式穿过细胞膜？

One fairly slow, through basic diffusion, and again, diffusion, folks, is the movement of things from a gradient of higher concentration to lower concentration.

一种相当缓慢的，通过基本扩散，再一次，扩散，伙计们，是事物从较高浓度梯度到较低浓度的运动。

We just think about this as things tend to run downhill from higher concentration to lower concentration.

我们只是想到这一点，因为事情往往会从较高浓度到较低浓度走下坡路。

They try and create equilibrium a- across space.

他们试图在空间上创造平衡。

So, if you had a bunch of marbles on one side of a box there, just imagine that these were water molecules, that because of the charges between those, hydrogens and oxygens, there's a tendency for those marbles to spread out and essentially take on a fairly even conformation.

所以，如果你在盒子的一侧有一堆弹珠，想象一下这些是水分子，由于氢和氧之间的电荷，这些弹珠有扩散的趋势，基本上呈现出相当均匀的构象。

That's basically just diffusion across a space.

这基本上只是在空间中的扩散。

Water molecules will also move from higher concentration to lower concentration across cell membranes.

水分子也会穿过细胞膜从较高浓度移动到较低浓度。

And then you have these portals, these tubes or these channels as they're called, these aquaporin channels, where water molecules can move very quickly.

然后你就有了这些门户、这些管道或这些被称为水通道蛋白通道的通道，水分子可以在其中快速移动。

Now, the reason why biology seems to have created these aquaporin channels, and again, I wasn't consulted at the design phase, but the most logical explanation is that we have many tissues within our body that often need water very quickly or need to release water very quickly.

现在，生物学似乎创造了这些水通道蛋白通道的原因，再说一遍，在设计阶段没有咨询我，但最合乎逻辑的解释是，我们体内有许多组织经常需要非常快的水或需要非常快地释放水。

Let's think about a couple of these, and then let's look at what the actual distribution of aquaporin channels is throughout the body.

让我们考虑其中的几个，然后看看水通道蛋白通道在整个身体中的实际分布。

What is an area of your body that, on occasion, will need to move water very quickly out of it?

您身体的哪个部位有时需要快速排出水分？

You can use your imagination here, but I'll just tell you that, for instance, your tear glands or tear ducts need to release tears very quickly, so you need to take water that's stored in your body if there's an emotional experience, or if you look at a very bright light, for instance, or if, God forbid, if you get some sort of irritant in your eye, you're going to start to tear up, and those tears are the release of fluid from those tear ducts.

你可以在这里发挥你的想象力，但我只是告诉你，例如，你的泪腺或泪管需要非常快地释放眼泪，所以如果有情绪体验，或者如果你看到非常亮的光，你需要吸收体内储存的水，或者，上帝保佑，如果你的眼睛受到某种刺激，你就会开始流泪，而这些眼泪是从泪管释放的液体。

And so it's going to be the very rapid release of water from those tear ducts through so-called aquaporin channels.

因此，水将通过所谓的水通道蛋白通道从泪管中快速释放。

And in fact, aquaporin channels are heavily expressed.

事实上，水通道蛋白通道大量表达。

There are many of them in the cells of the so-called lacrimal glands that release tears.

在释放眼泪的所谓泪腺细胞中有许多这样的细胞。

In addition, we need to absorb water from the gut, and the gut has a lining, endothelial lining and other cell lining, has mucosal lining, and water needs often to move very quickly from our stomach into the rest of the body, and one way that is accomplished is through aquaporin channels that are expressed all along your gut So the discovery of these aquaporin channels is really highly significant in terms of understanding the different ways that water can interact with and get into the cells of your body.

此外，我们需要从肠道吸收水分，肠道有内壁、内皮内壁和其他细胞内壁，有粘膜内壁，水通常需要从我们的胃快速移动到身体的其他部位，实现这一目标的一种方法是通过整个肠道表达的水通道蛋白通道。因此，这些水通道蛋白通道的发现对于了解水与身体细胞相互作用和进入身体细胞的不同方式具有非常重要的意义。

Now, there are aquaporin channels, not just in the lacrimal glands that allow for tearing or within the gut, but in many tissues within your body, and they even have different distributions within those tissues.

现在，水通道蛋白通道不仅存在于允许撕裂的泪腺或肠道内，而且存在于体内的许多组织中，而且它们甚至在这些组织内有不同的分布。

In fact, as one looks at the expression of the different aquaporin channels, because it turns out there are different forms of them, across all the cells and tissues of the body, there's really no single tissue within the body except perhaps the bones of your body and perhaps the ligaments to some extent that don't have these aquaporin channels.

事实上，当人们观察不同水通道蛋白通道的表达时，会发现它们在身体的所有细胞和组织中都有不同的形式，除了身体的骨骼和韧带之外，体内实际上没有任何一个组织没有这些水通道蛋白通道。

Some of you out there may have heard of the so-called fascia.

你们中的一些人可能听说过所谓的筋膜。

Fascia ensheathe muscles.

筋膜包裹着肌肉。

They're a unique kind of connective tissue that gives some pliability and yet some rigidity that allow for a lot of the physical abilities of your musculoskeletal system.

它们是一种独特的结缔组织，具有一定的柔韧性和一定的刚性，可以发挥肌肉骨骼系统的许多身体能力。

It's incredible tissue.

这是令人难以置信的组织。

We'll do an entire episode about fascia at some point.

我们将在某个时候制作一整集有关筋膜的内容。

Fascinating tissue.

迷人的组织。

Fascia even contain aquaporin channels.

筋膜甚至含有水通道蛋白通道。

So the role of aquaporin channels in fascia probably relates to our specific needs to be able to use specific muscle groups in particular ways at particular times.

因此，筋膜中水通道蛋白通道的作用可能与我们在特定时间以特定方式使用特定肌肉群的特定需求有关。

In other words, if you're sleeping or lying down or sitting, you're not using your musculoskeletal system as much as if you're running or performing some repetitive behavior.

换句话说，如果你在睡觉、躺着或坐着，你就不会像跑步或进行一些重复性行为那样充分利用你的肌肉骨骼系统。

It turns out that the aquaporin channels in certain tissues like the fascia can be used when we transition from low mobility states to high mobility states, allowing more perfusion or access of water into particular cells of the body when we need it.

事实证明，当我们从低流动性状态过渡到高流动性状态时，某些组织（如筋膜）中的水通道蛋白通道可以被使用，从而在我们需要时允许更多的水灌注或进入身体的特定细胞。

So just fascinating channels, these aquaporin channels.

这些水通道蛋白通道非常令人着迷。

And again, only discovered fairly recently, so we're still learning new things about our biology all the time.

再说一次，直到最近才发现，所以我们仍然在不断学习有关我们生物学的新知识。

Now, and a very important feature of the aquaporin channel is that the movement of water molecules across the cell membrane through those aquaporin channels is strongly dependent on the temperature of water and the pH of water.

现在，水通道蛋白通道的一个非常重要的特征是，水分子通过这些水通道蛋白通道穿过细胞膜的运动强烈依赖于水的温度和水的 pH 值。

This becomes especially important in our description and our deep dive into so-called alkaline water or higher pH water a little bit later.

这在我们的描述以及稍后深入研究所谓的碱性水或较高 pH 水时变得尤为重要。

But I'll just give you a little teaser for now because I'm sure that a number of people are wondering about this.

但我现在只是给你一个小预告，因为我确信很多人都想知道这一点。

If you go into the store or even a convenience store, you will see pH water.

如果你走进商店甚至便利店，你会看到pH水。

Now, every water has a pH, right?

现在，每种水都有 pH 值，对吗？

Lower numbers mean more acidic, higher numbers mean more alkaline or more basic.

数字越低意味着酸性越强，数字越高意味着碱性越强。

You'll see pH water that is 7.4.

您会看到水的 pH 值为 7.4。

You'll see 7.8.

你会看到 7.8。

You'll see 9.8.

你会看到 9.8。

You'll see a huge range of these things, and there are many different claims about how the pH of water is important for regulating the pH of the body.

您会看到各种各样的东西，并且关于水的 pH 值对于调节身体 pH 值的重要性有许多不同的说法。

Here's the real story.

这是真实的故事。

The pH of your body, that is the pH of the cells at different locations in your body, is strongly homeostatically regulated.

您身体的 pH 值（即体内不同位置细胞的 pH 值）受到强烈的稳态调节。

What do I mean by that?

我这么说是什么意思？

It means it doesn't change that much, which means that you have very specific biological mechanisms that ensure the pH is maintained, for instance, in the skin cells of your skin, in the retinal cells of your eye, in your brain cells.

这意味着它不会发生太大变化，这意味着您有非常特定的生物机制来确保 pH 值得以维持，例如，在您的皮肤细胞中、在您的眼睛的视网膜细胞中、在您的脑细胞中。

Now, it is true that across the body, different cells and tissues have fairly widely varying pH.

现在，确实在整个身体中，不同的细胞和组织的 pH 值差异相当大。

Now, it has been said that the pH of bodily tissues is generally between 7.2 and 7.4.

现在，据说身体组织的pH值一般在7.2至7.4之间。

However, if you were to look at the pH of your gut, and keep in mind that your gut is not just your stomach, your gut is the entire pathway ranging from your throat all the way down to where you excrete things out of your body, that entire pathway has different pH levels depending on where you are along the gut and intestinal pathway.

然而，如果您要查看肠道的 pH 值，并记住您的肠道不仅仅是胃，您的肠道是从喉咙一直到将物质排出体外的整个路径，整个路径具有不同的 pH 水平，具体取决于您在肠道和肠道路径中的位置。

And in fact, having much lower, that is more acidic pH at certain locations along your gut pathway is what allows those gut microbiota, those little microorganisms of which you have trillions that are important for regulating everything from neurotransmitter production to hormone production, that allow them to flourish and do well.

事实上，肠道路径上某些位置的 pH 值要低得多，即酸性更强，才能让肠道微生物群（这些微生物中有数万亿个）对调节从神经递质生成到激素生成等各个方面都很重要，从而使它们蓬勃发展并表现良好。

That said, except under conditions of hemorrhage or changes in blood volume that are of a dangerous level that can lead to seizure or even death, the pH of the rest of the cells of your body and also those gut cells doesn't change that much on a moment-to-moment basis.

也就是说，除非出血或血量变化达到危险水平，可能导致癫痫甚至死亡，否则身体其他细胞以及肠道细胞的 pH 值不会随时发生太大变化。

So if somebody tells you that you should drink alkaline water or alkalized water, as it's sometimes called, in order to keep your body more alkaline and less acidic, there is essentially no basis for that at a macroscopic level or even at a local level.

因此，如果有人告诉你应该喝碱性水或碱化水（有时被称为碱化水），以保持你的身体呈碱性，酸性较低，那么从宏观层面甚至局部层面来看，这基本上是没有根据的。

Now, what that does not mean is that the pH of the water that you drink is not important.

但这并不意味着您喝的水的 pH 值不重要。

In fact, if the pH of the water that you drink is too low, that is if the water that you consume is too acidic, it will not move as quickly from your gut into the other regions of your body, and therefore the other cells of your body that require that water will not be able to access it as readily.

事实上，如果您喝的水的 pH 值太低，也就是说，如果您喝的水太酸，水就不会那么快地从肠道转移到身体的其他区域，因此身体需要水的其他细胞将无法轻易获得水。

You've probably experienced this if you've consumed certain water and it feels like it's sloshing around in your stomach, or it feels like it's just somehow staying there, or you feel its presence more, not just as volume, but it's almost as if you can feel the little waves of water along the inside of your gut.

如果你喝了某些水，感觉它在你的胃里晃动，或者感觉它只是以某种方式停留在那里，或者你感觉到它的存在更多，不仅仅是体积，但几乎就像你能感觉到沿着你的肠道内部的小水波一样，你可能已经经历过这种情况。

Now, sometimes that can relate to temperature, but oftentimes that can relate to the pH of that water.

有时这可能与温度有关，但通常与水的 pH 值有关。

And it turns out it is true that water that is more alkaline, that is pHs of 7.4 or higher, can move more readily across the aquaporin channel.

事实证明，碱性更强的水（即 pH 值为 7.4 或更高）确实更容易穿过水通道蛋白通道。

And in terms of absorption of water from the endothelial lining and the other cell type lining of your gut into the rest of your body, it is true that higher pH water, provided that pH isn't too high, is going to be absorbed more quickly, which partially explains why some people have an affinity for this higher pH water.

就从肠道内皮层和其他细胞类型内层到身体其他部位的水吸收而言，如果 pH 值不是太高，pH 值较高的水确实会被更快地吸收，这在一定程度上解释了为什么有些人对这种较高 pH 值的水有亲和力。

Now, this is not to say that you need to consume high pH water in order to hydrate your body properly.

现在，这并不是说您需要饮用高 pH 值的水才能为身体提供适当的水分。

I want to be very clear about that.

我想非常清楚地说明这一点。

However, if you are interested in what the value of elevated pH water is, it largely has to do with this accelerated absorption.

然而，如果您对 pH 值升高的水的价值感兴趣，它很大程度上与这种加速吸收有关。

And as we'll talk about a little bit later, there is also growing evidence that it can adjust the function of certain cells that are within your immune system, and thereby reduce certain inflammatory responses.

正如我们稍后将讨论的，越来越多的证据表明它可以调整免疫系统内某些细胞的功能，从而减少某些炎症反应。

So I realize as I'm saying this, some people out there are probably thinking, "Oh, no, this guy's like a pH water proponent.

所以我意识到，当我这么说时，有些人可能会想，“哦，不，这家伙就像 pH 值水的支持者。

He's saying we have to drink alkaline water or buy very fancy water." Now, I want to be clear, that is not what I'm saying, and I'm also not saying that you need to purchase very expensive water in order to derive the maximum benefits from the water that you drink.

他说我们必须喝碱性水或购买非常好的水。”现在，我想澄清的是，这不是我要说的，我也不是说你需要购买非常昂贵的水才能从你喝的水中获得最大的好处。

It turns out there are a few things that you can do by way of temperature and by way of filtering water, and a few other tricks that I'll tell you a little bit later that will allow you to increase the absorption rate of water in the gut, which turns out to be a very interesting but also potentially important thing to do for not just reducing inflammation, but also making sure that you're getting proper hydration of different cell types in your body, including rapid hydration of your brain cells, which, as we'll also talk about in a few moments, can greatly enhance cognitive function.

事实证明，你可以通过温度和过滤水的方式做一些事情，以及我稍后会告诉你的一些其他技巧，这些技巧可以让你增加肠道对水的吸收率，这被证明是一件非常有趣但也可能很重要的事情，不仅可以减少炎症，而且还可以确保你体内不同类型的细胞得到适当的水合作用，包括脑细胞的快速水合作用，正如我们将在短短的片刻，就能大大增强认知功能。

Okay, so we've talked about how water can get into cells.

好的，我们已经讨论了水如何进入细胞。

There are two ways, diffusion and movement through these aquaporin channels.

有两种方式：通过这些水通道蛋白通道的扩散和运动。

We've earmarked the discussion that the temperature and the pH of water, that is the conformation of water.

我们专门讨论水的温度和pH值，即水的构象。

And here I really want to embed this in people's minds, that when we talk about temperature of water and pH of water, we're really talking about the arrangement of those H2Os, those water molecules.

在这里，我真的想让人们记住这一点，当我们谈论水的温度和水的 pH 值时，我们实际上是在谈论那些 H2O、那些水分子的排列。

So keep that in mind.

所以请记住这一点。

We've covered how water can get into cells through those two different ways, diffusion and through the aquaporin channels.

我们已经介绍了水如何通过扩散和水通道蛋白通道这两种不同的方式进入细胞。

What we haven't talked about is what happens to water once it's in cells.

我们还没有讨论的是水进入细胞后会发生什么变化。

And this is very simple to explain.

这很容易解释。

Once water is inside of cells, it's going to be incorporated into the different proteins and organelles.

一旦水进入细胞内部，它就会融入不同的蛋白质和细胞器中。

Again, organelles are things like mitochondria, the nucleus of the cells, which contains the DNA and so forth, in different ways, depending on which proteins are there and how hydrophilic or hydrophobic those proteins are, or in some case aren't.

同样，细胞器是像线粒体、细胞核之类的东西，它以不同的方式包含 DNA 等，具体取决于那里有哪些蛋白质以及这些蛋白质的亲水性或疏水性，或者在某些情况下不是。

That's an entire landscape of protein to water specific interactions, none of which we need to go into in any specific detail now.

这是蛋白质与水的特定相互作用的整个景观，我们现在不需要详细讨论其中的任何具体细节。

But the one thing that we do need to realize and keep in mind as we go forward is that many of the biological processes in our body that involve the movement of molecules such as water and interactions with proteins, are going to involve the bonding or lack of bonding between water molecules and proteins.

但在我们前进的过程中，我们确实需要认识到并牢记的一件事是，我们体内的许多生物过程涉及水分子等分子的运动以及与蛋白质的相互作用，都将涉及水分子和蛋白质之间的键合或缺乏键合。

And any time we're talking about bonding of one thing to the next, at the level of chemistry or biology for that matter, because they're really the same thing, we're talking about whether or not there are electrons present or whether or not there are charges that are opposite or the same, and on and on.

任何时候我们在化学或生物学层面上谈论一件事与另一件事的结合时，因为它们实际上是同一件事，我们谈论的是是否存在电子，或者是否存在相反或相同的电荷，等等。

If you've ever heard of so-called reactive oxygen species, what are ROSs or reactive oxygen species?

如果您听说过所谓的活性氧，那么什么是 ROS 或活性氧？

Or so-called free radicals or antioxidants.

或所谓的自由基或抗氧化剂。

All of that is really just describing the presence or absence of charges that are bound or unbound.

所有这些实际上只是描述了受约束或不受约束的费用的存在或不存在。

So for instance, if you hear about free radicals, sounds pretty wild, right?

举例来说，如果您听说自由基，听起来很疯狂，对吗？

Free radicals.

自由基。

What are free radicals?

什么是自由基？

Free radicals can damage cells.

自由基会损害细胞。

They don't always damage cells, but they can damage cells because they are essentially free electrons.

它们并不总是损坏细胞，但它们可以损坏细胞，因为它们本质上是自由电子。

They are a charge that's sitting out there, not bound to anything, and therefore can interact with the molecular structure of certain proteins and change those structures by binding to them or interfering with the normal binding processes of those proteins to water or to other things, and in that way cause damage to those proteins and potentially damage to cells.

它们是一种电荷，不与任何东西结合，因此可以与某些蛋白质的分子结构相互作用，并通过与它们结合或干扰这些蛋白质与水或其他物质的正常结合过程来改变这些结构，从而对这些蛋白质造成损害，并可能对细胞造成损害。

Now, fortunately, our cells have ways to deal with those free radicals, and those are called antioxidants.

现在，幸运的是，我们的细胞有办法处理这些自由基，这些自由基被称为抗氧化剂。

Antioxidants are molecules that can arrive in different forms.

抗氧化剂是可以以不同形式到达的分子。

Sometimes we think of antioxidants as vitamins, but they are also present in other things as well, that essentially bind up those free radicals or repair the bonds between cells so that the proteins are no longer undergoing these, let's just call them bad conformations that damage the functioning of our cells.

有时我们认为抗氧化剂是维生素，但它们也存在于其他物质中，本质上是结合自由基或修复细胞之间的键，使蛋白质不再经历这些，我们就称它们为损害细胞功能的不良构象。

So there are many different theories of aging, there are many different theories of disease, but there is not a single disease either of brain or body that doesn't in some way involve the generation of what are called reactive oxygen species, these free radicals, and the damaging of cells at the level of their individual organelles and so forth.

因此，有许多不同的衰老理论，有许多不同的疾病理论，但没有一种大脑或身体的疾病不以某种方式涉及所谓的活性氧、自由基的产生，以及细胞在单个细胞器水平上的破坏等。

Nor is there a single disease of brain or body that has not been shown to benefit from having some antioxidant interference get in the way of that oxidative process.

没有一种大脑或身体疾病没有被证明可以从阻碍氧化过程的抗氧化剂干扰中获益。

So I realize today is pretty thick with nomenclature.

所以我意识到今天的术语非常丰富。

For those of you that haven't already realized it, what you're learning here is organic chemistry.

对于那些还没有意识到这一点的人来说，您在这里学习的是有机化学。

So you can feel pretty good about the fact that if you can understand the water molecule and understand a little bit about what free electron is, which is basically a charge that's out there that can potentially do damage, and the interactions of things like reactive oxygen species and the ability of stable bonds to buffer against or repair certain damage to cells as we're describing it here, well, then what you're essentially thinking about and what we're talking about is organic chemistry.

因此，如果您能够理解水分子并了解一点自由电子是什么（自由电子基本上是一种可能造成损害的电荷），以及活性氧等物质的相互作用以及稳定键缓冲或修复细胞某些损伤的能力（正如我们在这里所描述的那样），那么您就会对这一事实感到非常满意，那么您本质上正在考虑的以及我们正在谈论的就是有机化学。

Now, since this is a discussion about chemistry as a service to trying to understand the biological effects of water, keep in mind that water itself, believe it or not, can act as an antioxidant, provided that it's bonding to things in the proper way, which requires that it get into cells in the proper amounts and rates, which requires that the temperature and pH of that water be correct, and provided that there's enough water there and that that water isn't bound to other things.

现在，由于这是一个关于化学作为试图理解水的生物效应的服务的讨论，请记住，不管你信不信，水本身可以充当抗氧化剂，只要它以正确的方式与物体结合，这需要它以适当的量和速率进入细胞，这需要水的温度和pH值是正确的，并且前提是那里有足够的水并且水不与其他东西结合。

It's not containing solutes that are damaging and potentially that it's carrying some of the good things, such as sodium, or that there's potassium present.

它不含有有害的溶质，并且可能携带一些有益的物质，例如钠，或者存在钾。

Again, the so-called electrolytes that allow cells to function well.

再说一遍，所谓的电解质可以让细胞正常运作。

Okay, so that's a bit of a trench of information, and I don't want people to get overwhelmed or confused.

好的，这就是一些信息，我不希望人们感到不知所措或困惑。

What I'm trying to do here is paint a picture of the biology of water, understanding that when you ingest water, drinking it down, or when you breathe water vapors in the steam room or on a humid day, that water is entering your system, it's accessing your cells through these two mechanisms, diffusion across cell membranes or movement through aquaporin channels.

我在这里想做的是描绘水的生物学图景，了解当你摄入水、喝下水，或者当你在蒸汽房或潮湿的日子里呼吸水蒸气时，水正在进入你的系统，它通过这两种机制进入你的细胞，穿过细胞膜扩散或通过水通道蛋白通道移动。

And then once inside those cells, it's able to interact with and change the conformation of different proteins and accelerate or slow down different cellular reactions.

一旦进入这些细胞，它就能够与不同蛋白质相互作用并改变其构象，并加速或减缓不同的细胞反应。

Everything from normal metabolism, to blood pressure, to damaged cells, depending on a number of different features of that water, as well as what the cells happen to be doing at any given moment.

从正常的新陈代谢、血压到受损的细胞，一切都取决于水的许多不同特征，以及细胞在任何特定时刻发生的行为。

So with that in mind, I'd like to turn our attention to how water, depending on its temperature, its pH, how much we drink or how little we drink, when we drink that water, et cetera, how that can impact the health, disease, and repair of different cells, tissues, and organs of our body.

因此，考虑到这一点，我想将我们的注意力转向水如何影响我们身体不同细胞、组织和器官的健康、疾病和修复，这取决于水的温度、pH值、我们喝多少或喝多少、何时喝水等等。

Let's talk about how much water, or more generally speaking, how much fluid each and all of us should drink each day, and how much fluid to drink depending on our specific activities and environment.

让我们谈谈多少水，或者更一般地说，我们每个人和所有人每天应该喝多少液体，以及根据我们的具体活动和环境喝多少液体。

Now, this is perhaps the most commonly asked question when the topic of water comes up.

现在，当谈到水的话题时，这可能是最常见的问题。

How much water do I need to drink?

我需要喝多少水？

The other thing that comes up is a question which is, can't we just follow our natural thirst?

出现的另一件事是一个问题，那就是，我们不能遵循我们自然的渴望吗？

That is, can't we just pay attention to when we're thirsty and then drink fluids?

也就是说，我们不能只注意口渴的时候然后喝水吗？

And then that leads to the other question which is, does the color of our urine provide any indication as to whether or not we are under-hydrated, over-hydrated, or hydrating correctly?

这就引出了另一个问题，即尿液的颜色是否可以表明我们是否缺水、过多或是否正确补水？

So let me answer each of these things one at a time.

因此，让我一次一一回答这些问题。

And in the backdrop, I want to highlight the fact that there are many, many, if not dozens, hundreds of studies pointing to the fact that when we are dehydrated, our brain doesn't function as well and our body doesn't function as well.

在此背景下，我想强调一个事实，即有很多很多（如果不是数十个、数百个）研究表明，当我们脱水时，我们的大脑和我们的身体都无法正常运作。

So what I'm attempting to do in that statement is throw a net around the enormous number of studies that have shown that even a slight state of dehydration, even 2% dehydration, can lead to a significant and meaningful impact, that is, a negative impact, on our ability to, for instance, carry out endurance type behaviors.

因此，我在该声明中试图做的是，大量研究表明，即使是轻微的脱水状态，即使是 2% 的脱水，也会对我们进行耐力型行为的能力产生重大且有意义的影响，即负面影响。

So our ability to run on a treadmill and stop at the point where we feel like we can't continue is going to be negatively impacted.

因此，我们在跑步机上跑步并在感觉无法继续的时候停下来的能力将会受到负面影响。

That is, we will be able to perform less work for less period of time when we are even slightly dehydrated.

也就是说，即使是轻微脱水，我们也能在更短的时间内完成更少的工作。

Likewise, our strength is reduced by even slight dehydration.

同样，即使是轻微的脱水，我们的体力也会下降。

Likewise, our cognitive performance, including memory, focus, creative thinking, flexible thinking of different kinds, are all significantly impaired when we are in states of dehydration.

同样，当我们处于脱水状态时，我们的认知表现，包括记忆力、注意力、创造性思维、各种灵活思维，都会受到显着损害。

Now that raises an additional question that deserves attention, which is: How do we actually measure dehydration?

现在又提出了一个值得关注的问题，即：我们如何实际测量脱水情况？

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.

现在你会听到不同的声音，比如如果你捏住手上的皮肤，需要三秒钟以上才能再次平躺，那么你就脱水了。

You hear that.

你听到了。

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.

您会听到，好吧，如果您按下指甲并看到指甲下方的组织颜色发生变化（这种情况确实发生了），并且在一到三秒内没有恢复到原来的颜色，那么您就脱水了。

You hear things like this.

你会听到这样的事情。

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.

如果穿袜子的时候脚踝肿了，脱掉袜子，下肢就能看到袜子的印子，那就说明你已经脱水了。

You hear this kind of stuff, and you should probably be wondering, is any of that true?

当你听到这样的事情时，你可能应该想知道，这是真的吗？

To some extent it is true, although it can vary quite a bit by how old you are, whether or not your skin on the top of your hand tends to be looser or not, depending on whether or not you're leaner or not.

在某种程度上，这是事实，尽管它可能会因您的年龄而有很大差异，但您手上的皮肤是否会松弛，取决于您是否更瘦。

So in other words, those are not absolutely objective measures of dehydration.

换句话说，这些并不是绝对客观的脱水衡量标准。

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's a decent probability that you're a little bit dehydrated, that you need to ingest some fluid.

现在，确实，如果通常情况下你可以捏住手上的皮肤，它会在大约一到两到三秒内恢复到正常的扁平位置，并且在五秒或更长的时间内没有做到这一点，那么你很可能有点脱水，你需要摄入一些液体。

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.

或者，如果你按下你的指甲，你发现凹陷导致从一种粉红色转变为白色，然后你松开它，它不会在几秒钟内恢复到原来的粉红色，那么你就有可能脱水了。

But again, these are not perfect measures of dehydration.

但同样，这些都不是完美的脱水措施。

You may be surprised to learn, and I was surprised to learn, that most of the basis for these statements, like even a 2% 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?

你可能会惊讶地发现，我也很惊讶地发现，这些陈述的大部分基础，比如即使 2% 的脱水状态也会导致认知或身体表现的显着下降，并不是基于直接的水合测量，而是基于水摄入量减少的测量，这是另一回事，对吧？

It's saying that ordinarily, a person of a given body weight needs X amount of fluid per day, and when they get even just 2% less than that amount of fluid, then their cognitive and/or physical performance is impaired, rather than focusing on dehydration of tissues.

也就是说，通常情况下，一个特定体重的人每天需要X量的液体，当他们摄入的液体量仅比该量少2%时，他们的认知和/或身体机能就会受到损害，而不是集中在组织脱水上。

Now, that might seem like a subtle distinction, but it's actually a meaningful distinction when you think about it.

现在，这似乎是一个微妙的区别，但当你仔细考虑时，它实际上是一个有意义的区别。

However, it's a meaningful distinction that we can leverage toward understanding how much water or fluid we need to drink each day.

然而，这是一个有意义的区别，我们可以利用它来了解我们每天需要喝多少水或液体。

Now there we can really point to some solid numbers that, believe it or not, are fairly independent of body weight.

现在我们确实可以指出一些可靠的数字，无论你相信与否，这些数字与体重相当无关。

Now I say independent of body weight, I'm referring to the amount of fluid that most healthy adults need at rest.

现在我所说的与体重无关，我指的是大多数健康成年人在休息时需要的液体量。

What do I mean by at rest?

我所说的休息是什么意思？

I mean when not exercising and when not in extremely hot environments.

我的意思是当不锻炼或不在极热的环境中时。

So I'm leaving aside you desert ultramarathoners or people that are doing any kind of movement or living in environments that are very, very hot.

因此，我将你们遗弃的超级马拉松运动员或正在进行任何运动或生活在非常非常热的环境中的人放在一边。

Here I'm mainly referring to people that live most of their daily life in indoor environments.

这里我主要指的是日常生活大部分时间都在室内环境中的人们。

Could be air conditioned or not air conditioned, heated or not heated.

可以有空调，也可以没有空调，可以供暖，也可以不供暖。

What 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.

我们试图在这里得出一些可以全面发挥作用的数字，因为当然，你们每个人都存在无数种不同的条件。

So I'm not going to attempt to give you a body weight by activity, by environment, by humidity formula calculation.

所以我不会试图通过活动、环境、湿度公式计算来给你一个体重。

In fact, no such calculation exists.

事实上，不存在这样的计算。

However, there are formulas that can put you into very stable frameworks.

然而，有一些公式可以让你进入非常稳定的框架。

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.

也就是说，您不运动时的休息时间和运动时的饮水量将确保您保持水分，但唯一的例外是，如果您正在运动或生活在非常非常热的条件下，并且您不适应这些条件。

So what are those numbers?

那么这些数字是多少？

In other words, what is the answer to the question of how much fluid do we need each day?

换句话说，我们每天需要多少液体这个问题的答案是什么？

And here I'm referring to fluid.

这里我指的是液体。

I'm not distinguishing between water, caffeinated beverages, soda, tea, and so on.

我不区分水、含咖啡因的饮料、苏打水、茶等等。

I'll discuss that in a moment.

我稍后会讨论这个问题。

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.

我们可以合理地说，在一天的前 10 小时内，您清醒的每一个小时，这一点很重要，在一天的前 10 小时内，您平均应该消耗 8 盎司的液体。

Now, for those of you that are using the metric system, not ounces, eight ounces of fluid is approximately 236 milliliters of water.

现在，对于那些使用公制而非盎司的人来说，8 盎司液体大约相当于 236 毫升水。

And for those of you that exist in the metric system and aren't used to thinking about ounces and vice versa, just think about a typical can of soda in the United States, it's 12 ounces.

对于那些使用公制且不习惯考虑盎司的人来说，反之亦然，只需想想美国一罐典型的苏打水，它是 12 盎司。

In Europe, sometimes the cans of soda are a little bit smaller.

在欧洲，有时汽水罐会小一点。

That's a whole discussion unto itself.

这本身就是一个完整的讨论。

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.

但是 8 盎司的液体，即 236 毫升，我们就说 240 毫升，因为我们在这里不需要太精确，一天的前 10 小时平均每小时液体，这意味着一天的前 10 小时平均 80 盎司液体，或 2,360 毫升水。

In other words, approximately two liters of water plus a little bit more for the first 10 hours of your day.

换句话说，每天的前 10 小时大约需要喝两升水，再加上一点点。

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.

现在，我想澄清的是，这并不意味着您需要在一天的前 10 小时内每小时每小时摄入 8 盎司或 236 毫升液体。

I'm certainly not saying that.

我当然不是这么说的。

And in fact, most people are going to find that they're going to ingest water in boluses.

事实上，大多数人会发现他们会以丸剂的形式摄入水。

That is, they're going to have perhaps 16 ounces of water or 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 at another portion of the day.

也就是说，他们在一天中的某个时间段可能会喝 16 盎司水或 500 毫升水，然后可能几个小时后，他们会在一天中的另一个时间段喝更多的水、咖啡、苏打水或其他饮料。

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.

然而，我确实认为，对于我们大多数人来说，退后一步问自己是否独立于任何其他活动或环境条件是很重要的，我们是否实际上在一天中的 10 小时（从我们醒来到 10 小时后）的 10 小时内摄入了 80 盎司或基本上 2.4 升的水。

Now, why am I setting this 10-hour framework?

那么，为什么我要设定这个 10 小时的框架呢？

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.

我设定这个 10 小时框架的原因是，事实证明，即使只是在休息时，从醒来到大约 10 小时后，与傍晚和夜间相比，您的液体需求也有很大不同。

And here I'm referring to people that are not doing night shifts.

这里我指的是不上夜班的人。

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 when we wake up until 10 hours later.

但是，如果您要求喝多少液体，无论我们运动时对液体的需求如何，那么从我们醒来到 10 小时后，平均每小时喝 8 盎司液体或 240 毫升液体。

That's the simple formulation that should basically ensure that you're getting sufficient baseline hydration for the cells and tissues of your body.

这是一个简单的配方，基本上可以确保您身体的细胞和组织获得足够的基线水合作用。

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.

现在，如果您正在进行运动，无论是耐力运动还是阻力训练运动，您都将需要额外的液体，以便最大限度地发挥运动效果并避免脱水。

And there, too, we have some excellent numbers that we can look to, excellent because they arrive from research.

在那里，我们也有一些值得我们关注的出色数据，这些数据非常好，因为它们来自研究。

And this is largely peeled from the episode that I did with Dr. Andy Galpin, professor of kinesiology at Cal State Fullerton.

这很大程度上是我和加州州立大学富勒顿分校运动机能学教授安迪·加尔平博士一起做的一件事。

We did a six-episode series all about exercise, everything from strength training, hypertrophy, endurance, nutrition, supplementation, recovery, everything related to exercise.

我们制作了一个关于运动的六集系列节目，内容涵盖力量训练、增肌、耐力、营养、补充、恢复，一切与运动相关的内容。

You can find all of that at hubermanlab.com.

您可以在 hubermanlab.com 上找到所有这些内容。

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're exercising.

我们讨论过但你们中的一些人可能没有听说过的这些情节的组成部分之一是，有一个简单的公式可以计算平均摄入多少液体，请记住，这是您锻炼时的平均摄入量。

And I refer to this as the so-called Galpin equation.

我将其称为所谓的加尔平方程。

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.

加尔平方程指出，您应该以磅为单位计算体重，然后除以 30，即可得出锻炼时平均每 15 到 20 分钟摄入的液体量（盎司）。

Okay?

好的？

Your body weight in pounds divided by 30 equals the number of ounces of fluid to consume on average every 15 to 20 minutes.

您的体重（磅）除以 30 等于平均每 15 到 20 分钟消耗的液体量（盎司）。

When 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.

当我说“平均”时，我的意思是，您不需要每 15 或 20 分钟停下来消耗掉那么多的液体。

You could sip it from moment to moment.

你可以时不时地啜饮它。

You could wait half an hour or an hour and then consume a larger bolus of fluid, a larger amount.

您可以等待半小时或一个小时，然后消耗更多的液体，更多的量。

Although it is recommended for performance sake that you sip or consume beverages fairly consistently throughout your training.

尽管为了提高成绩，建议您在整个训练过程中保持一致地喝或喝饮料。

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're doing, whether or not it's 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, 20 minutes.

一个人能否做到这一点取决于很多因素，比如胃排空时间、你正在进行的特定运动（无论是跑步还是跳跃）是否适合定期摄入液体，或者你是否需要每隔 15、20 分钟进行一次。

Maybe it's every five minutes.

也许每五分钟一次。

Maybe it's every half hour.

也许每半小时一次。

You have to adjust for you.

你必须为你调整。

But if you were to take the hour of exercise or the half hour of exercise or the three hours of exercise and ask how much fluid to ingest, it's going to be that Galpin equation of body weight in pounds divided by 30 equals the number of ounces for every 15 or 20 minutes.

但如果你以一小时的锻炼、半小时的锻炼或三小时的锻炼为例，询问要摄入多少液体，加尔平体重方程（以磅为单位）除以 30 就等于每 15 或 20 分钟摄入的盎司数。

And of course, I can already hear screaming from the back, "What about for those of us who follow the metric system.

当然，我已经能听到后面传来尖叫声，“对于我们这些遵循公制的人来说怎么办？

And there, there's a simple translation of the Galpin equation, which is that you need approximately two milliliters of water per kilogram of body weight every 15 to 20 minutes.

加尔平方程的一个简单翻译是，每 15 到 20 分钟每公斤体重大约需要 2 毫升水。

Again, the Galpin equation converted into the metric system is going to be two milliliters of water per kilogram of body weight every 15 to 20 minutes on average.

同样，加尔平方程转换成公制后，平均每 15 到 20 分钟每公斤体重喝 2 毫升水。

I'm sure a number of you are asking whether or not hydration prior to exercise is also important.

我相信很多人都会问运动前的补水是否也很重要。

It absolutely is, and if you follow the numbers that I talked about before, approximately eight 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.

绝对是这样，如果你遵循我之前谈到的数字，在醒来的前 10 小时内每小时摄入大约 8 盎司或 240 毫升的液体，这应该为运动前的水合作用建立一个良好的基线。

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?

这就引出了我经常遇到的下一个问题，那就是，根据加尔平方程，运动期间需要消耗的水量是补充还是分开？

That is, does it replace the amount of fluid that one needs at a basic level, that eight ounces or 240 milliliters?

也就是说，它是否可以替代人们基本所需的液体量，即 8 盎司或 240 毫升？

And there, the answer sort of goes both ways.

在那里，答案是双向的。

I think if you're going to exercise, then obviously follow the Galpin equation in some way.

我认为如果你要锻炼，那么显然要以某种方式遵循加尔平方程。

Again, you don't need to be ultra specific about this.

同样，您不需要对此非常具体。

These are ballpark figures that will ensure hydration, so we've set them a little bit higher perhaps than needed to ensure more hydration rather than less.

这些是确保水合作用的大概数字，因此我们将它们设置得比需要的高一点，以确保更多的水合作用而不是更少。

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.

但基本上，简短的答案是，如果你锻炼大约一个小时，大多数人都会锻炼一两个小时，可能不会超过这个时间。

Most of my workouts are, certainly the resistance training workouts last about an hour.

我的大部分锻炼当然是阻力训练，持续大约一个小时。

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

好吧，那么您可以根据加尔平方程，将基线所需的 8 盎司或 240 毫升水替换为您在该轮运动期间消耗的水。

A common question is, if you are exercising in a heated environment, indoor or outdoor, or you are somebody who tends to sweat a lot, and by the way, we can all get better at sweating by sweating more.

一个常见的问题是，如果您在室内或室外炎热的环境中锻炼，或者您是一个容易出汗的人，顺便说一句，我们都可以通过多出汗来提高出汗能力。

Sweat is an adaptation, so if you sit in the sauna more, you're going to get better at sweating.

出汗是一种适应，所以如果你在桑拿房里坐的时间更长，你就会更容易出汗。

If you exercise more, especially if you wear more layers or if you do it in hotter temperatures or more humid temperatures, you're going to get better at sweating over time, and sweating is an adaptation that helps cool your body.

如果你锻炼得更多，尤其是穿更多层衣服，或者在较热或较潮湿的温度下锻炼，随着时间的推移，你会更容易出汗，而出汗是一种适应，有助于身体降温。

If you are sweating a lot or you're in heat, how much fluid should you ingest?

如果您出汗很多或很热，您应该摄入多少液体？

In general, I think it's safe to say that you may want to increase the values on the Galpin equation by about 50% to 100%.

一般来说，我认为可以肯定地说，您可能希望将 Galpin 方程的值增加大约 50% 到 100%。

So either increase by 50% or double those numbers if you're in a very hot environment or sweating an awful lot.

因此，如果您处于非常热的环境中或出汗过多，则可以增加 50% 或将这些数字加倍。

If you are sitting in the sauna, I highly recommend consuming at least eight ounces and probably more like 16 ounces of fluid.

如果您坐在桑拿房中，我强烈建议您摄入至少 8 盎司（甚至可能更接近 16 盎司）的液体。

So that translates again to about 240 or about 480.

所以这又转化为大约 240 或大约 480。

Let's just round up 500 milliliters of fluid for every 20 to 30 minutes that you are in a hot sauna.

让我们在热桑拿中每 20 到 30 分钟补充 500 毫升的液体。

And then of course, people ask, "Well, how hot?" And okay, that starts getting really detailed, and we can't distinguish between dry saunas and wet saunas, and again, too many variables.

当然，人们会问：“嗯，有多热？”好吧，这开始变得非常详细，我们无法区分干桑拿和湿桑拿，而且变量太多了。

But I would double your fluid intake for that hot environment exercise or for that hot environment sauna sit.

但是，对于炎热环境下的运动或炎热环境下的桑拿坐，我会将您的液体摄入量加倍。

Also, if you are feeling dehydrated, okay, what does feeling dehydrated mean?

另外，如果您感觉脱水，好吧，感觉脱水意味着什么？

That actually has a definition that we can get into a little bit later, but what we're really talking about here is if you are feeling as if your throat is dry, you are, quote, unquote, "parched," or you're very thirsty.

这实际上有一个定义，我们稍后可以讨论，但我们在这里真正讨论的是，如果你感觉喉咙干燥，引用或取消引用，“口渴”，或者你非常口渴。

Well, then there's absolutely no problem with ingesting more fluids, so 16 ounces of fluid or 500 milliliters of fluid per hour while you're feeling parched.

那么，当您感到口渴时，摄入更多液体绝对没有问题，例如每小时 16 盎司液体或 500 毫升液体。

My read of the literature is that thirst is a reasonable guide for when we tend to be dehydrated.

我读到的文献表明，当我们容易脱水时，口渴是一个合理的指导。

However, it is the case that our thirst doesn't really keep up with our body's level of dehydration.

然而，我们的口渴程度并不能真正跟上我们身体的脱水程度。

And we know that based on some really nice studies that have explored the amount of fluid intake compared to the amount of urination, compared to the amount of physical output, compared to the environment that one happens to be in.

我们知道，基于一些非常好的研究，这些研究探索了液体摄入量与排尿量、体力输出量、以及人们所处环境的比较。

These are sort of older studies in the realm of physiology, but here's the basic rule of thumb that's going to work for most people.

这些是生理学领域的较早研究，但以下是适用于大多数人的基本经验法则。

If you are feeling parched, consume fluids.

如果您感到口渴，请补充水分。

Ideally, you consume fluids that don't contain caffeine or other diuretics, diuretics being substances that cause the release, the urination of fluid from the body.

理想情况下，您摄入的液体不含咖啡因或其他利尿剂，利尿剂是导致身体释放液体的物质。

And/or if you are consuming caffeine, either prior to or after bouts of exercise, or even just at work, or you work in a air-conditioned or otherwise dry, cool, or hot environment, that you try and include some sodium, and ideally sodium, potassium, magnesium, the electrolytes in that beverage.

和/或如果您在运动之前或之后摄入咖啡因，甚至只是在工作时，或者您在空调或其他干燥、凉爽或炎热的环境中工作，您可以尝试在饮料中加入一些钠，最好是钠、钾、镁、电解质。

So it could be a little pinch of sea salt with some lemon to adjust the taste a little bit.

所以可以加一点海盐和一些柠檬来稍微调整一下味道。

It could be an electrolyte drink, a LMNT or some other sort.

它可以是电解质饮料、LMNT 或其他某种形式。

There are a lot of different types out there.

那里有很多不同的类型。

For most people drinking pure water, and I realize that many people do just like the taste of pure water, chances are you're going to have enough electrolytes unless you're sweating quite a bit or you're exercising quite a lot, and under conditions where you are consuming very few carbohydrates, you're going to excrete more fluid.

对于大多数喝纯净水的人来说，我意识到很多人确实喜欢纯净水的味道，很可能你会有足够的电解质，除非你出汗很多或运动量很大，并且在你消耗很少碳水化合物的情况下，你会排出更多的液体。

If you are ingesting caffeine, whether or not it's from tea or coffee, I highly recommend increasing your non-caffeine fluid intake about two to one for every volume of caffeine.

如果您摄入咖啡因，无论是来自茶还是咖啡，我强烈建议您将每份咖啡因的非咖啡因液体摄入量增加约两到一。

So in other words, if you have six ounces or eight ounces of coffee, you're going to want 12 to 16 ounces of fluid, ideally fluid with electrolytes or a little pinch of salt, in order to offset that dehydration.

换句话说，如果您有 6 盎司或 8 盎司的咖啡，您将需要 12 至 16 盎司的液体，最好是含有电解质或少许盐的液体，以抵消脱水。

Well, hopefully, those will provide good rules of thumb for what people want to do when they're just moving about their day.

好吧，希望这些能为人们在一天中活动时想做的事情提供良好的经验法则。

Again, underscored by the fact that even slight levels of dehydration can really impair our cognitive and physical performance, largely by creating fatigue, but more often than not by creating brain fog.

再次强调的是，即使是轻微程度的脱水也会真正损害我们的认知和身体表现，主要是通过造成疲劳，但更常见的是通过产生脑雾。

I get so many questions about brain fog.

我收到了很多关于脑雾的问题。

"Why do I have brain fog?

“为什么我会有脑雾？

Why do I have brain fog?" There is a vast literature showing that quality hydration, meaning hydration that matches the demands of humidity and output, as described in the equations that we went over a little bit before, really can enhance clarity of focus and overall energy.

为什么我会有脑雾？”有大量文献表明，高质量的水合作用，即与湿度和输出需求相匹配的水合作用，正如我们之前讨论过的方程式中所描述的那样，确实可以增强注意力的清晰度和整体能量。

And we'll talk about why that is, but I'll just allude to it a little bit here.

我们会讨论为什么会这样，但我只是在这里稍微提到一下。

The reason why ingesting sufficient fluids can enhance our ability to focus and, in fact, can reduce brain fog and can increase physical vigor and output is not mysterious to us.

摄入足够的液体可以增强我们的注意力，事实上，还可以减少脑雾，增加体力和输出量，这对我们来说并不神秘。

We know that there are two mechanisms by which fluid intake triggers elevated levels of alertness, and it all has to do with the so-called sympathetic arm of the autonomic nervous system, which is a real mouthful.

我们知道，摄入液体有两种机制可以提高警觉性，而这一切都与自主神经系统的所谓交感神经臂有关，这是一个真正的拗口。

But basically, the sympathetic arm of the autonomic nervous system, as many of you have heard me talk about before, is the aspect of your nervous system that makes you more alert.

但基本上，正如你们中的许多人之前听我谈论过的那样，自主神经系统的交感神经臂是神经系统中使您更加警觉的一个方面。

It has nothing to do with emotional sympathy.

这与情感上的同情心无关。

It has to do with a bunch of neurons in the middle of your spinal cord called the sympathetic chain ganglia and some other related neural networks in your body, as well as regions of your brain like the locus coeruleus that release things like epinephrine and norepinephrine and make you more alert.

它与脊髓中部的一堆神经元（称为交感链神经节）和体内其他一些相关的神经网络，以及大脑的区域（例如蓝斑）有关，这些区域会释放肾上腺素和去甲肾上腺素等物质，让您更加警觉。

And in a kind of magnificent arrangement, or I think magnificent arrangement, when we have fluid in our gut and when our cells are well-hydrated, and believe it or not, when our bladder contains fluid within it, there is an elevation in activity of the sympathetic nervous system by way of two pathways.

在一种宏伟的安排中，或者我认为是宏伟的安排，当我们的肠道中有液体，当我们的细胞水分充足时，不管你信不信，当我们的膀胱内含有液体时，交感神经系统的活动会通过两条途径升高。

One is mechanical.

一是机械式的。

In fact, we have so-called stretch receptors in our bladder and in our gut.

事实上，我们的膀胱和肠道中有所谓的牵张感受器。

These stretch receptors have fancy names like TRP, trip channels as they're called, or Piezo, which are these stretch-sensing channels.

这些拉伸感受器有一些奇特的名字，比如 TRP（所谓的行程通道）或 Piezo（这些拉伸感应通道）。

This is the beautiful work of many laboratories, but in particular, David Julius and Ardem Patapoutian.

这是许多实验室的出色工作，特别是 David Julius 和 Ardem Patapoutian。

David Julius is at UC San Francisco.

大卫·朱利叶斯在加州大学旧金山分校。

Ardem is at the Scripps Institute.

阿德姆在斯克里普斯研究所工作。

They've discovered a bunch of channels in cells that sense things from cold to different mechanical pressure, including expansion of tissues, so-called mechanosensation.

他们在细胞中发现了一堆通道，可以感知从寒冷到不同机械压力的事物，包括组织的扩张，即所谓的机械感觉。

And basically, what it all boils down to is that when our bladder has some fluid in it, when our stomach has some fluid in it, and when our cells are sufficiently hydrated, they send information about the mechanical presence of that distension.

基本上，这一切都归结为，当我们的膀胱中有一些液体时，当我们的胃中有一些液体时，当我们的细胞有足够的水分时，它们会发送有关扩张的机械存在的信息。

And here I'm not talking about being overly full, chock-a-block full of fluid, or your bladder feeling really, really full.

在这里，我并不是在谈论过饱、塞满液体，或者你的膀胱感觉真的非常满。

We'll talk about that in a moment.

我们稍后会讨论这个问题。

But when we are sufficiently hydrated, there's a mechanical signature of that, which is the expansion of our tissues because it has more fluid in it, and there are chemical signals as well, which is the movement of water across those aquaporin channels is actually understood at a biological level by our cells and sends information to the areas of the brain that are associated with so-called sympathetic arousal and makes us more alert.

但是，当我们水分充足时，就会有一个机械特征，即我们的组织扩张，因为它有更多的液体，并且还有化学信号，即水穿过水通道蛋白通道的运动实际上被我们的细胞在生物水平上理解，并将信息发送到与所谓的交感神经唤醒相关的大脑区域，使我们更加警觉。

This is actually what wakes us up in the middle of the night.

这实际上就是半夜叫醒我们的原因。

If we have consumed too much fluid prior to sleep and we need to urinate, we wake up.

如果我们在睡觉前喝了太多液体并且需要排尿，我们就会醒来。

This is a mechanism that is not adequately developed in babies and young children.

这是婴儿和幼儿尚未充分发育的机制。

This is why babies, young children often will wet their bed.

这就是婴儿、幼儿经常尿床的原因。

And believe it or not, in both humans and in dogs, our ability to control urination voluntarily is something that we actually learn.

不管你信不信，无论是人类还是狗，我们自主控制排尿的能力都是我们实际习得的。

Babies just pee in their diaper.

婴儿只是在尿布上撒尿。

Dogs just pee on the floor until they're housebroken, or until a child learns to hold onto their urine until they go to the bathroom, in a bathroom or a particularly appropriate location, outdoors or otherwise.

狗只会在地板上撒尿，直到它们被打破，或者直到孩子学会憋尿直到它们去洗手间，在浴室或特别合适的地方，户外或其他地方。

The point is that hydration of the body is signaled to the brain.

关键是身体的水分会向大脑发出信号。

When we have enough fluid in the tissues of our body, when we've consumed enough fluid, even if it hasn't already arrived to the cells and tissues of our body, that is signaled to the brain in the form of alertness.

当我们身体的组织中有足够的液体时，当我们消耗了足够的液体时，即使它还没有到达我们身体的细胞和组织，也会以警觉的形式向大脑发出信号。

And that alertness is what translates to the enhanced cognitive abilities that we have when we are well-hydrated.

当我们水分充足时，这种警觉性会转化为认知能力的增强。

It's also what translates to our enhanced physical abilities when we are challenged with physical tasks.

当我们面临体力任务的挑战时，这也可以转化为我们增强的身体能力。

So when you look out on the landscape of all these studies that have shown impairments in physical or cognitive performance under conditions of even slight dehydration, that all makes sense because our cells need fluid and we need water.

因此，当你观察所有这些研究的情况时，这些研究表明，即使是轻微脱水的情况下，身体或认知能力也会受到损害，这一切都是有道理的，因为我们的细胞需要液体，我们也需要水。

But it also prompts the question of, well, does being well-hydrated actually make our brain and body function better in the context of physical and cognitive performance?

但这也引发了一个问题：充足的水分是否真的能让我们的大脑和身体在身体和认知表现方面发挥更好的功能？

And indeed, the answer is yes.

事实上，答案是肯定的。

Now, earlier, we were talking about these equations that you can apply, and again, I really want to emphasize that these equations were not meant to be followed down to the decimal point.

现在，早些时候，我们讨论了这些可以应用的方程，我真的想再次强调，这些方程并不意味着精确到小数点。

They were really meant and are meant as crude but sufficient guides for you to make sure that you're getting enough hydration depending on your levels of activity and at rest.

它们的真正目的是作为粗略但足够的指南，以确保您根据您的活动和休息水平获得足够的水分。

If you recall, when we talked about those equations, I said you need about eight ounces or 240 milliliters of fluid per hour for the first 10 hours of your day after waking.

如果您还记得，当我们讨论这些方程式时，我说过您醒来后的前 10 个小时每小时需要大约 8 盎司或 240 毫升的液体。

Now, why did I say for the first 10 hours?

那么，为什么我说前 10 个小时呢？

Well, it turns out that the filtration of fluids from your body, which is accomplished, of course, by your kidneys and by way of your bladder and the excretion of fluid out urethra, so-called urination, is strongly, strongly circadian dependent, meaning the cells of your kidney and the cells even of your gut, in fact, all the cells of your body, but especially the cells of your kidney, which filter the fluid that comes into your body and that make certain hormones like vasopressin, which is anti-diuretic hormone, all of that functioning of the kidney is under strong regulation by so-called circadian clock genes.

好吧，事实证明，液体从你体内的过滤，当然是通过你的肾脏和膀胱完成的，以及将液体从尿道排出，即所谓的排尿，是非常非常依赖昼夜节律的，这意味着你的肾脏细胞，甚至你的肠道细胞，事实上，你身体的所有细胞，特别是你的肾脏细胞，它们过滤进入你体内的液体，并产生某些激素，如加压素，是一种抗利尿激素，肾脏的所有功能都受到所谓的生物钟基因的强烈调节。

Circadian clock genes are genes that are expressed in every cell, but that in certain cells of the body, very strongly impact whether or not that organ, in this case, the kidney, is going to be activated, meaning functioning, at a very high level or at a reduced level.

昼夜节律时钟基因是在每个细胞中表达的基因，但在身体的某些细胞中，它会强烈影响该器官（在本例中为肾脏）是否会以非常高的水平或较低的水平被激活，即发挥功能。

And we can make all of this very simple by simply stating what's contained in this beautiful review that I'll provide a link to if you want to learn more, called "Circadian Rhythms in the Kidney." And basically, what is known is that for the first 10 hours after waking, your kidney is filtering fluid within your body at a very rapid rate.

我们可以通过简单地说明这篇精彩评论中包含的内容来使所有这一切变得非常简单，如果您想了解更多信息，我将提供一个链接，名为“肾脏中的昼夜节律”。基本上，众所周知的是，在醒来后的前 10 小时内，您的肾脏会以非常快的速度过滤体内的液体。

There are a number of different cell types that do that, but they are basically taking that fluid, pulling out any contaminants, using hormones such as anti-diuretic hormone, vasopressin, to adjust whether or not you're going to hold onto fluid or release more fluid from your body in the form of urine, depending on the salt concentration, depending on how much fluid you need, your work output, the conditions you're in, all of that However, at about 10 hours after waking, your kidney really starts to reduce its overall level of functioning.

有许多不同的细胞类型可以做到这一点，但它们基本上会吸收液体，清除任何污染物，使用抗利尿激素、加压素等激素来调整您是否要保留液体或以尿液的形式从体内释放更多液体，具体取决于盐浓度，取决于您需要多少液体，您的工作量，您所处的条件，所有这些。但是，在醒来后大约 10 小时，您的肾脏确实开始减少其整体运作水平。

Now, that doesn't mean that your kidney cannot filter fluid 11 or 12 or 16 hours after waking, but it becomes far less efficient at doing so.

现在，这并不意味着您的肾脏在醒来后 11、12 或 16 小时内无法过滤液体，但它的过滤效率会大大降低。

And thank goodness it does, because you do not want your kidney filtering fluid at the same rate at midnight, assuming you wake up at, say, 7 or 8 or 9 AM, that it was filtering fluid at 10 AM.

谢天谢地，它确实如此，因为你不希望你的肾脏在午夜以同样的速度过滤液体，假设你在早上 7 点、8 点或 9 点醒来，它在上午 10 点过滤液体。

In fact, we can say that if you want to reduce your nighttime waking in order to urinate, which is a common question and concern that many people have, how can I avoid waking up in the middle of the night to urinate?

事实上，我们可以说，想要减少半夜起床小便的次数，这是很多人普遍存在的疑问和顾虑，那么如何才能避免半夜起床小便呢？

And there I say it's perfectly normal to wake up once, maybe twice each night to urinate.

我在这里说的是，每晚醒来一次或两次小便是完全正常的。

But if you want to reduce the number of times that you wake up in order to urinate across the night, maybe even make that number zero times, you will greatly benefit by doing three things.

但是，如果您想减少整晚醒来小便的次数，甚至可能使该次数为零，那么做三件事将使您受益匪浅。

First of all, make sure that you're hydrating sufficiently during the daytime per the equations that we talked about earlier.

首先，确保您在白天按照我们之前讨论的方程式充分补充水分。

That will ensure that you are not excessively thirsty in the evening and therefore consuming a lot more fluid.

这将确保您在晚上不会过度口渴，从而消耗更多的液体。

Second, and related to that first point, is that you do want to reduce your fluid intake at night, provided you hydrated sufficiently throughout the day.

其次，与第一点相关的是，如果您全天补充足够的水分，您确实希望减少晚上的液体摄入量。

And believe it or not, the rate at which fluid moves from your gut and into the cells and tissues of your body and then from your bladder into urine is determined not just by the volume of fluid you ingest, but also the rate at which you ingest that fluid.

不管你相信与否，液体从肠道进入身体细胞和组织，然后从膀胱进入尿液的速度不仅取决于您摄入的液体量，还取决于您摄入液体的速度。

Now, you might be thinking, that's crazy.

现在，您可能会想，这太疯狂了。

That makes no sense at all, right?

这完全没有意义，对吧？

If I drink a ton of fluid slowly, doesn't it still mean that I'm going to urinate a ton?

如果我慢慢地喝掉大量液体，那不是意味着我会排尿大量吗？

Yes and no.

是和不是。

It also stands to reason that you might ask, if I ingest very little fluid, but I do it very fast, is it going to be the case that I'm going to urinate it out very quickly?

按理说你可能会问，如果我摄入的液体很少，但速度很快，是不是会很快就尿出来呢？

Well, yes and no. The point is that the fluid filtration systems of your body that range from the gut to the bladder and include the kidney, of course, depend not just on the volume, but on the rate of fluid that you ingest because of those mechanosensors that we talked about earlier.

嗯，是的，也不是。关键是，你身体的液体过滤系统，从肠道到膀胱，包括肾脏，当然不仅取决于体积，还取决于你摄入液体的速度，因为我们之前讨论过那些机械传感器。

If you gulp down a bunch of fluids, you are going to excrete those fluids more quickly than if you sip them slowly.

如果你吞下一堆液体，你会比慢慢啜饮更快地排出这些液体。

So here's what I recommend.

这就是我的建议。

Throughout the day when you're trying to get your adequate yield of water or other beverages, feel free to gulp that fluid or sip it.

一整天，当您想要获得足够的水或其他饮料时，请随意吞下或小口喝这些液体。

I'm a gulper, not a sipper, but many of you are going to be sippers, not gulpers.

我是一个贪吃者，而不是贪吃者，但你们中的许多人将成为贪吃者，而不是贪婪者。

Consume fluid at the rate that feels right to you, but feel comfortable gulping that fluid.

以您感觉合适的速度消耗液体，但吞咽液体要感觉舒服。

However, in the evening, if you are somebody who has challenges with waking up excessively in the middle of the night, reduce your fluid intake, provided you've hydrated properly throughout the day.

然而，在晚上，如果您难以在半夜过度醒来，请减少液体摄入量，前提是您全天都摄入了适当的水分。

And I suggest consuming no more than five, maybe eight ounces of fluid between the time of 10 hours after waking and when you go to sleep.

我建议从起床后 10 小时到入睡之间摄入的液体不要超过 5 盎司，也许是 8 盎司。

Again, if you're very thirsty or you under-hydrated or it's very hot, feel free to ingest more fluid, please.

再次强调，如果您非常口渴、水分不足或天气很热，请随时多喝水。

But most people will find that if they reduce their fluid intake to about five ounces or less of fluid in that later part of the day, after 10 hours of having woken up and before sleep, and they sip those beverages as opposed to gulping them, that they will have fewer bouts of waking up in the middle of the night to go to the restroom, and ideally zero.

但大多数人会发现，如果他们在一天的晚些时候，即醒来 10 小时后和睡觉前将液体摄入量减少到约 5 盎司或更少，并且小口地喝这些饮料而不是吞下去，那么他们在半夜醒来去洗手间的次数就会减少，理想情况下为零。

Let's talk about tap water.

我们来谈谈自来水。

And here I have to take a deep breath, not a deep gulp, but a deep breath because in researching tap water and what's contained in tap water in different regions, not just in the US but around the world, I confess the picture is a pretty scary one.

在这里，我必须深吸一口气，不是深吸一口气，而是深吸一口气，因为在研究自来水以及不同地区自来水中的成分时，不仅在美国，而且在世界各地，我承认这张照片非常可怕。

I want to be clear, I'm not somebody who naturally orients towards fear or conspiracy theories.

我想澄清的是，我不是一个天生倾向于恐惧或阴谋论的人。

However, in researching tap water for this episode, by way of looking at the peer-reviewed research, meta-analyses, reviews, specific research articles where specific hypotheses were tested, and in talking with experts in toxicology and so on, it's a pretty grim picture, frankly, when one looks at what's contained in most tap water and whether or not the compounds that are contained in tap water are present in sufficient concentrations to negatively impact our health.

然而，在研究这一集的自来水时，通过查看同行评审的研究、荟萃分析、评论、测试特定假设的具体研究文章，并与毒理学专家交谈等等，坦率地说，当人们观察大多数自来水中所含的成分以及自来水中所含化合物的浓度是否足以对我们的健康产生负面影响时，这是一幅相当严峻的图景。

And the bad news is that much, if not all tap water, believe it or not, much if not all tap water contains things that are bad for the biology of our cells.

坏消息是，不管你信不信，很多（如果不是全部）自来水都含有对我们细胞生物学有害的物质。

There is a silver lining, however, and the silver lining is that very simple steps that are very inexpensive can be used to adjust that tap water to make it not just safe to drink, but that makes it perfectly fine to drink.

然而，还有一线希望，一线希望是，可以使用非常简单且非常便宜的步骤来调整自来水，使其不仅可以安全饮用，而且可以完美饮用。

So that's the good news, and we'll get to that in a moment.

这就是好消息，我们稍后会讨论这个问题。

If you are somebody who is interested in whether or not tap water contains things like endocrine disruptors, hormone disruptors that can negatively impact reproductive health in males or females or both, there's a wonderful review, wonderful because it's so thorough, although the news isn't great, it's very thorough, which is great, which is entitled "Endocrine disruptors in water and their effects on the reproductive system." This is a review from 2020 that analyzes water from a bunch of different sources within the world and essentially focuses on a few key components.

如果你对自来水是否含有内分泌干扰物、激素干扰物等物质感兴趣，这些物质会对男性或女性或两者的生殖健康产生负面影响，那么有一篇精彩的评论，精彩，因为它是如此彻底，虽然消息不是很好，但它非常彻底，这很棒，题为“水中的内分泌干扰物及其对生殖系统的影响”。这是 2020 年的回顾，分析了世界上许多不同来源的水，主要关注几个关键组成部分。

First of all, it focuses on the concentration of minerals, that is magnesium and calcium within water.

首先，它关注矿物质的浓度，即水中的镁和钙。

Many people don't realize this, but so-called hard water sounds terrible, right?

很多人没有意识到这一点，但是所谓的硬水听起来很可怕，对吧？

But hard water is water that contains magnesium and calcium, which turns out to be a good thing.

但硬水是含有镁和钙的水，事实证明这是一件好事。

Some water contains more magnesium and calcium.

有些水含有更多的镁和钙。

Other water contains less.

其他水含量较少。

They looked at the presence of magnesium and calcium because that is going to impact the pH of water.

他们研究了镁和钙的存在，因为这会影响水的 pH 值。

In general, the higher concentrations of magnesium and calcium in water, the higher the pH.

一般来说，水中镁和钙的浓度越高，pH 值越高。

That is, the more alkaline that water is, and the lower levels of magnesium and calcium, the more acidic or lower pH that water tends to be.

也就是说，水的碱性越强，镁和钙的含量越低，水的pH值就越偏酸或越低。

The other thing that this review addresses is the concentration of so-called DBPs, dog bulldog porcupines, DBPs, which are disinfection byproducts contained in water.

本次审查涉及的另一件事是所谓的 DBP（狗斗牛犬豪猪 DBP）的浓度，它们是水中含有的消毒副产品。

So obviously, local governments, the government, wants your drinking water to be clean.

很明显，地方政府、政府希望你的饮用水是干净的。

They don't want contaminants in it.

他们不希望其中有污染物。

They don't want sewage in that water.

他们不希望水中有污水。

They don't want chemical contaminants that are going to make people immediately sick.

他们不想要会让人立即生病的化学污染物。

So they treat water.

所以他们处理水。

Water treatment plants treat water with disinfection products, and those disinfection products create things called disinfection byproducts.

水处理厂用消毒产品处理水，这些消毒产品会产生称为消毒副产品的物质。

And the presence of those DBPs, or disinfectant byproducts, can strongly impact the pH of water by way of changing the concentrations of magnesium and calcium.

这些 DBP 或消毒剂副产物的存在会通过改变镁和钙的浓度来强烈影响水的 pH 值。

Put differently, I do believe that governments are trying to provide people with clean water, but in doing so, oftentimes will introduce things to that water that are not good for us.

换句话说，我确实相信政府正在努力为人们提供清洁的水，但这样做时，往往会在水中引入对我们不利的物质。

Now, it's very clear that DBPs can cause endocrine disruption in ways that are not good for reproductive health.

现在，很明显 DBP 会以不利于生殖健康的方式导致内分泌紊乱。

I did a very long, in fact, four-and-a-half-hour episode on fertility and vitality.

我做了一个很长的节目，事实上，有四个半小时，内容是关于生育力和活力的。

That was male and female fertility, by the way, and vitality, that again, you can find at hubermanlab.com, that talks about all the biological processes involved in the generation of healthy eggs and sperm and creating healthy embryos, implantation embryos and so forth.

顺便说一下，这就是男性和女性的生育能力和活力，你可以在 hubermanlab.com 上找到，它讨论了产生健康卵子和精子以及创造健康胚胎、植入胚胎等所涉及的所有生物过程。

It's very clear that DBPs have been shown to disrupt ovarian function, spermatogenesis, and fertility outcomes, even at concentrations of DBPs that are present in drinking water that comes from the tap.

很明显，DBP 已被证明会破坏卵巢功能、精子发生和生育结果，即使自来水中的 DBP 浓度很高。

Now, does that mean that you shouldn't drink tap water?

那么，这是否意味着您不应该喝自来水？

Well, the answer to that is a it depends.

嗯，答案是视情况而定。

What does it depend on?

它取决于什么？

Well, it depends on several things.

嗯，这取决于几件事。

First of all, I highly recommend that everybody go online and put in your ZIP code and ask for a water analysis of water that comes out of the tap in that ZIP code.

首先，我强烈建议每个人上网输入您的邮政编码，并要求对从该邮政编码的水龙头流出的水进行水质分析。

This is something that is readily available online, at least to my knowledge, and unfortunately, there's no specific one site that I can send everyone to, to get an in-depth analysis of the drinking water that comes out of your tap.

这是一种很容易在网上获得的东西，至少据我所知，不幸的是，没有一个特定的网站可以让每个人都访问，以深入分析从水龙头流出的饮用水。

However, I highly recommend that you go online and put in your ZIP code or municipal area code and figure out whether or not your water contains X amount of DBPs or Y amount of DBPs.

但是，我强烈建议您上网输入您的邮政编码或市政区号，然后确定您的水中是否含有 X 量的 DBP 或 Y 量的 DBP。

Now, of course, you're going to get a bunch of values back, and unless you're a toxicologist, you're probably not going to know what those values mean.

当然，现在您将得到一堆值，除非您是毒理学家，否则您可能不会知道这些值的含义。

But what you're really looking for is whether or not there are high, low, or moderate levels of fluoride in that drinking water.

但您真正要寻找的是饮用水中氟化物的含量是否高、低或中等。

Why do I say that?

我为什么这么说呢？

Well, there are studies that show that the concentration of fluoride in drinking water is of particular concern for the thyroid hormone system of the body.

嗯，有研究表明饮用水中氟化物的浓度对身体的甲状腺激素系统特别重要。

Now, thyroid hormone has a lot of different roles in brain and body, and thyroid hormone is very important for everything from metabolism to levels of energy.

现在，甲状腺激素在大脑和身体中发挥着许多不同的作用，甲状腺激素对于从新陈代谢到能量水平的各个方面都非常重要。

When thyroid levels are disrupted or if thyroid receptors are disrupted, it can lead to depression.

当甲状腺水平受到干扰或甲状腺受体受到干扰时，可能会导致抑郁症。

When thyroid hormones are optimized, it can lead to optimal mood, if there is such a thing thing.

当甲状腺激素得到优化时，它可以带来最佳的情绪，如果有这样的事情的话。

But in other words, it helps keep your mood elevated.

但换句话来说，它有助于保持情绪高涨。

It relates to everything from sleep to reproduction.

它涉及从睡眠到生殖的一切。

Thyroid hormone is involved in many, many things, including bone health and tissue health generally.

甲状腺激素与很多很多事情有关，包括骨骼健康和组织健康。

So essentially, every biological process in your body is impacted by thyroid hormone.

因此，从本质上讲，您体内的每个生物过程都受到甲状腺激素的影响。

And there is a study that I'd like to highlight, which was published in 2018, and the title of the study is "Impact of drinking water fluoride on human thyroid hormones." This was a case control study, so this is not an extensive analysis of many individuals.

我想强调一项2018年发表的研究，该研究的标题是“饮用水氟化物对人类甲状腺激素的影响”。这是一项病例对照研究，因此并未对许多个体进行广泛分析。

However, what it shows is that fluoride negatively impacts thyroid-stimulating hormone and so-called T3 levels, so you have thyroid hormone T3 and T4, even in the standard concentrations that are present of, and here's an important number, 0.5 milligrams per liter.

然而，它表明氟化物会对促甲状腺激素和所谓的 T3 水平产生负面影响，因此即使在现有的标准浓度下，也含有甲状腺激素 T3 和 T4，这是一个重要的数字，每升 0.5 毫克。

Okay?

好的？

So if you can get ahold of the fluoride concentrations in your tap water and find out whether or not the concentrations are at, below, or exceed 0.5 milligrams per liter, what you'll find is that even just 0.5 milligrams per liter of water can disrupt thyroid function.

因此，如果您能够掌握自来水中的氟化物浓度，并查明其浓度是否等于、低于或超过 0.5 毫克/升，您会发现，即使只有 0.5 毫克/升的水也会扰乱甲状腺功能。

And this is going to be of particular concern for people that have familial, so genetically related, thyroid issues, or that are concerned with keeping your thyroid hormone levels healthy, which I think is everybody.

对于那些有家族性、遗传性甲状腺问题的人，或者那些关心保持甲状腺激素水平健康的人（我认为每个人都是如此）来说，这将是特别令人担忧的问题。

So I am telling you that you should try and get ahold of some data about the water that comes out of your tap if you intend on drinking tap water, and probably even if you don't.

因此，我告诉您，如果您打算饮用自来水，即使您不这样做，您也应该尝试获取有关水龙头流出的水的一些数据。

You should just know what's in your drinking water.

您应该只知道饮用水中含有什么。

Your local government should provide that information and/or it should be readily available online.

您当地的政府应提供该信息和/或该信息应可轻松在线获取。

And in particular, I think it's worthwhile to address how much fluoride is present in your drinking water.

特别是，我认为有必要解决饮用水中氟化物的含量问题。

Again, I don't want to create a lot of scare.

再说一遍，我不想制造太多恐慌。

I'm not trying to trigger fear here.

我并不是想在这里引发恐惧。

I do think, however, by way of reading this review, by way of reading the paper that I just referred to a moment ago, again, links to these are going to be provided in the show note captions, that there is extensive evidence that elevated levels of fluoride in drinking water are simply not good for us.

然而，我确实认为，通过阅读这篇评论，通过阅读我刚才提到的论文，节目说明标题中将再次提供这些内容的链接，有大量证据表明饮用水中氟化物含量升高对我们不利。

Now, that could open a whole discussion of why fluoride is in our drinking water in the first place at all.

现在，这可能会引发一场关于为什么我们的饮用水中含有氟化物的全面讨论。

But leaving that aside, it seems to me that most everybody should know how much fluoride is in their drinking water.

但抛开这一点，在我看来，大多数人都应该知道他们的饮用水中含有多少氟化物。

And ideally, everybody, yes, everybody, is filtering their drinking water.

理想情况下，每个人，是的，每个人，都在过滤他们的饮用水。

Now, that raises the question of how best to filter drinking water, and that brings an answer of it depends on a couple of things.

现在，这就提出了如何最好地过滤饮用水的问题，而这个问题的答案取决于几个因素。

First of all, how healthy or unhealthy do you know yourself to be?

首先，您知道自己的健康程度如何？

Okay?

好的？

So if you're somebody who has no health issues, you have plenty of vigor, you're sleeping well at night, you have no autoimmune disease, you're not aware of any health concern, minor or major, well then perhaps you're somebody that doesn't want to filter your water.

因此，如果您没有任何健康问题，精力充沛，晚上睡眠质量好，没有自身免疫性疾病，没有意识到任何健康问题，无论大小，那么也许您就是不想过滤水的人。

I would argue that why wouldn't you employ some very low or even zero cost approach to filtering your water?

我认为为什么不采用一些非常低甚至零成本的方法来过滤水呢？

There are going to be other individuals who are suffering particular ailments of brain or body, or both, that Absolutely should be filtering their drinking water if they're getting their drinking water from their tap because it is pretty well established now that tap water contains a lot of these disinfectant byproducts as well as, in most cases, exceeding the threshold of fluoride that we know to be healthy for us.

还有一些人患有大脑或身体的特殊疾病，或者两者兼而有之，如果他们从自来水中获取饮用水，那么绝对应该过滤他们的饮用水，因为现在已经众所周知，自来水含有大量这些消毒剂副产品，并且在大多数情况下，超过了我们知道对我们健康有益的氟化物阈值。

How should you filter your tap water?

您应该如何过滤自来水？

Well, you have everything ranging from the so-called Brita type filters.

好吧，您拥有从所谓的 Brita 型过滤器到的一切。

So these are going to be carbon-type filters or other filters that you essentially put over a container or a compartment where you can pour the water over it, and it goes into the compartment below.

因此，这些将是碳型过滤器或其他过滤器，您基本上将它们放在容器或隔间上，您可以将水倒在上面，然后水进入下面的隔间。

Will those work?

这些有用吗？

Are they sufficient to filter out the disinfectant byproducts?

它们足以过滤掉消毒剂副产物吗？

The general answer is yes, provided you change the filters often enough.

一般答案是肯定的，只要您经常更换过滤器即可。

However, it is not thought, unfortunately, not thought that they filter out sufficient fluoride.

然而，不幸的是，人们并不认为它们过滤掉了足够的氟化物。

So what I highly recommend is, depending on your budget, that you go online and you search for at-home water filters that can filter out fluoride.

因此，我强烈建议您根据您的预算上网搜索可以过滤氟化物的家用滤水器。

There are a number of straightforward and inexpensive tools to do that.

有许多简单且廉价的工具可以做到这一点。

And here I don't have any relationship to any of the water filters or things that I'm going to mention now.

在这里，我与任何水过滤器或我现在要提到的东西都没有任何关系。

I want to be very clear about that.

我想非常清楚地说明这一点。

There's no brand code or affiliation here.

这里没有品牌代码或隶属关系。

I'm simply trying to direct you to resources that will allow you to filter your tap water for it to be more safe for you to consume in a way that meets your budget with the understanding that people have very different disposable incomes.

我只是想引导您找到可以过滤自来水的资源，以便您可以更安全地以符合预算的方式消费自来水，同时了解人们的可支配收入差异很大。

So the range of costs here is going to be pretty tremendous.

因此，这里的成本范围将相当巨大。

I just want to get that out of the way first.

我只是想先解决这个问题。

There are water filters that you can use repeatedly, so these are what I'll refer to as pitcher filters, that are less than $100.

有些水过滤器可以重复使用，所以这些就是我所说的水罐过滤器，价格不到 100 美元。

Now, keep in mind that that's a one-time purchase except for the replacement of the filters, which fortunately doesn't have to be done too often.

现在，请记住，除了更换过滤器之外，这是一次性购买，幸运的是不必经常更换。

So there are different filters.

所以有不同的过滤器。

I'll provide a link to one that I found that is at least by my read of the lowest possible cost.

我将提供一个链接，指向我发现的至少是我读过的最低成本的链接。

So this is the so-called Clearly Filtered water pitcher with Affinity Filtration.

这就是所谓的具有亲和过滤功能的清晰过滤水罐。

So this is a filter that can adequately remove fluoride, lead, BPAs, glyphosates, hormones, and some of the other harmful things that are contained in most tap water.

因此，这种过滤器可以充分去除大多数自来水中含有的氟化物、铅、BPA、草甘膦、激素和其他一些有害物质。

Again, I do realize that for some people, even an 80 US dollar cost is going to be prohibitive.

我再次意识到，对于某些人来说，即使 80 美元的成本也会令人望而却步。

But do realize that what you're doing here is you're purchasing a unit that can be used repeatedly over and over.

但请注意，您在这里所做的是购买一个可以反复重复使用的装置。

The reason why it's lower cost than some of the different filtration approaches that I'll talk about in a moment are that you can't really put all the drinking water that you would use, say, for an entire week or for an entire month, in one pitcher.

它比我稍后将讨论的一些不同过滤方法成本更低的原因是，您无法真正将您将使用的所有饮用水（例如，一整周或一整月）放入一个水罐中。

You're going to have to repeatedly pour water into the pitcher in order to filter it.

您必须反复将水倒入水罐中才能过滤。

Now, as I mentioned before, the range on water filter costs for filters that can adequately remove fluoride and all the other things that you want out of your tap water is immense.

现在，正如我之前提到的，能够充分去除氟化物和您想要从自来水中去除的所有其他物质的过滤器的水过滤器成本范围是巨大的。

In fact, you can find whole house water filters that are $2,000 or more.

事实上，您可以找到价值 2,000 美元或更多的全屋滤水器。

Again, these are going to be filters that are going to be in your garage or in a laundry room that are going to basically pull from the piping system of your house and deliver purified water.

同样，这些过滤器将安装在您的车库或洗衣房中，基本上将从您房屋的管道系统中抽出并提供纯净水。

Technically, it's not purified, but that's removing these contaminants and fluoride from all the sinks in your house, so you could effectively drink from any or all sinks in your house.

从技术上讲，它并没有经过净化，但它可以从您家中的所有水槽中去除这些污染物和氟化物，因此您可以有效地从您家中的任何或所有水槽中饮用。

That's what explains the higher cost.

这就是成本较高的原因。

I think most people are probably not going to have the disposable income or have the opportunity to include one of these whole house filters.

我认为大多数人可能不会有可支配收入或有机会安装这些全屋过滤器之一。

Although if you do have the means and it's important to you, you could do that.

不过，如果您确实有能力并且这对您很重要，那么您可以这样做。

And then there are going to be what I would call intermediate systems, so systems that cost somewhere between $200 and $500.

然后会有我所说的中间系统，即成本在 200 美元到 500 美元之间的系统。

Probably one of the more common ones or popular ones is a so-called Berkey filter system.

可能最常见或流行的系统之一是所谓的伯基过滤系统。

These are filter systems that, again, remove the things that you want removed from your tap water, and they can do it at higher volumes, and they're typically countertop units.

这些过滤系统可以再次去除您想要从自来水中去除的物质，并且它们可以以更高的体积进行去除，并且它们通常是台面装置。

They don't require any plugin typically, or they only require brief plugin and electricity.

它们通常不需要任何插件，或者只需要简单的插件和电力。

And they're going to filter out many, many liters or tens of liters of water so that you can always have access to that clean filtered water at any time of day or night without having to pour over into the pitcher.

它们将过滤掉许多、许多升或数十升的水，这样您就可以在白天或晚上的任何时间随时获得干净的过滤水，而不必倒入水罐中。

So I mention these different options because, again, I realize that people have different levels of disposable income.

所以我提到这些不同的选择是因为我再次意识到人们的可支配收入水平不同。

As far as I know, there's no tablet or simple mechanism that can be purchased as a transportable pill that you can just simply throw in water and remove the contaminants.

据我所知，没有任何药片或简单的机制可以作为便携式药丸购买，您只需将其扔入水中即可去除污染物。

If anyone is aware of one that can adequately remove fluoride and other contaminants, please put it in the comment section on YouTube.

如果有人知道一种可以充分去除氟化物和其他污染物的方法，请将其放在 YouTube 上的评论部分。

That'd be the best place so that I and everyone else can see it.

那将是最好的地方，这样我和其他人都能看到它。

But hopefully, the mention of the different filtration systems that I mentioned will give you some choices that I would hope would fall within the range that one could potentially afford.

但希望我提到的不同过滤系统能给您一些选择，我希望这些选择落在人们可能负担得起的范围内。

An important note about filtration.

关于过滤的重要说明。

Just as in our body, there are mechanisms to signal mechanical changes and chemical changes that occur in our gut and our brain, et cetera, elsewhere.

就像我们的身体一样，我们的肠道和大脑等其他地方也有一些机制来发出机械变化和化学变化的信号。

And in general, both mechanical and chemical changes are signaled across the body to invoke different changes, whether or not those are a response of the immune system or to make us more alert or more asleep, et cetera.

一般来说，机械和化学变化都会向全身发出信号，引发不同的变化，无论这些变化是免疫系统的反应还是让我们更加警觉或更容易入睡等等。

So too, filtration capitalizes on mechanical and chemical filtration.

因此，过滤也利用了机械和化学过滤。

What I mean by that is when you run a fluid, water or any other fluid through a filter, those filters are doing two things.

我的意思是，当您使液体、水或任何其他液体流过过滤器时，这些过滤器会做两件事。

They are physically constraining which molecules can go through by creating portals, pores that allow certain size molecules to go through and not others, and almost always they contain certain chemicals themselves.

它们通过创建允许某些尺寸的分子通过而不是其他分子通过的门户和孔隙来物理限制哪些分子可以通过，并且它们本身几乎总是含有某些化学物质。

Those filters have been treated with certain chemicals that neutralize certain other chemicals.

这些过滤器已经过某些化学物质的处理，可以中和某些其他化学物质。

Okay, so you may be wondering how when you filter water, magnesium and calcium could get through, but fluoride doesn't.

好的，所以您可能想知道过滤水时，镁和钙如何能够通过，但氟化物却不能。

And that's because these filters have been very cleverly designed in order to neutralize fluoride or to prevent large molecules such as sediment and dirt, which is kind of easy to imagine being filtered, but also to allow certain small molecules like calcium, which is small-ish, or magnesium, which is small-ish, to still pass through into our drinking water.

这是因为这些过滤器经过精心设计，可以中和氟化物或防止沉积物和污垢等大分子，这些大分子很容易想象被过滤，但也允许某些小分子，如钙（很小）或镁（很小）仍然进入我们的饮用水。

And this is wonderful because what it means is that by filtering our water using any of the methods that we talked about before, you're still going to get whatever magnesium and calcium was present in that water while still adequately removing the fluoride and other disinfectant byproducts.

这很棒，因为这意味着通过使用我们之前讨论过的任何方法过滤水，您仍然可以获得水中存在的任何镁和钙，同时仍然充分去除氟化物和其他消毒剂副产物。

Now, what if you can't afford any of those options?

现在，如果您买不起这些选项怎么办？

Okay, well, here you have an interesting zero cost option.

好吧，这里有一个有趣的零成本选择。

It's not as good as the other ones of filtering that water, but it is an option, and I do think it's important to give options to people who don't have any disposable income for the purpose of filtering their water, which is to draw a a gallon or five gallons or maybe even more tap water out of the tap and put it into some container, some vessel, so it could be one gallon, five gallon, 10 gallon container, and then to let that tap water sit for some period of time to allow some of the sediment to drop to the bottom.

它不如其他过滤水的方法好，但它是一种选择，我确实认为为那些没有任何可支配收入的人提供过滤水的选择很重要，即从水龙头中抽出一加仑或五加仑甚至更多的自来水，然后将其放入某个容器，某个容器中，所以它可以是一加仑，五加仑，10加仑的容器，然后让自来水静置一段时间，以允许一些使沉积物落到底部。

Now, you might say, "Well, there's no sediment.

现在，你可能会说，“嗯，没有沉积物。

There's nothing contained in that tap water, and isn't fluoride diluted in the water?" And indeed, the answer to that is yes.

自来水里什么也没有，水里不是稀释了氟化物吗？”事实上，答案是肯定的。

However, there is some evidence that letting tap water sit out at room temperature and outside the pipes that deliver that water can help remove some, not all, of the contaminants in that water.

然而，有一些证据表明，让自来水在室温下放置在输送水的管道之外可以帮助去除水中的部分（而非全部）污染物。

If, however, you are filtering the water using any of the methods that I talked about a few moments ago, you do not need to do this.

但是，如果您使用我刚才谈到的任何方法过滤水，则不需要这样做。

Okay?

好的？

I realize there's a whole world out there of people who insist on putting their water in the sun or only keeping it in certain containers and putting it out for a few days before they ingest it.

我意识到世界上有很多人坚持把水放在阳光下，或者只把水放在某些容器里，放在外面几天再喝。

That, to me, seems a bit extreme.

对我来说，这似乎有点极端。

If you want to do that, be my guest, but I don't think most people need to do that.

如果你想这样做，请成为我的客人，但我认为大多数人不需要这样做。

However, I do believe that for people who have zero disposable income to devote to paying for any kind of filtration system for their tap water, that taking that tap water and putting it into some container at room temperature and keeping it at room temperature for a half day or a day or more, and then pouring off the top two-thirds of that water into another container and consuming the water from that second container is going to remove some, not all, of the contaminants that one would need to be concerned about.

然而，我确实相信，对于那些可支配收入为零、愿意为自来水购买任何类型的过滤系统的人来说，将自来水放入室温下的某个容器中，并在室温下保持半天或一天或更长时间，然后将顶部三分之二的水倒入另一个容器中，并饮用第二个容器中的水，将去除一些（而不是全部）人们需要关注的污染物。

And here I should mention something that I neglected to mention a few moments ago.

在这里我应该提到一些我刚才忽略的事情。

If you were going to do this zero cost option and let the water sit out for a bit, you would want that water to sit uncapped.

如果您打算采用这种零成本选项并将水放置一段时间，您会希望水不加盖。

Sorry, I should have mentioned that before, uncapped.

抱歉，我应该之前提到过，没有限制。

Of course, trying to keep things from falling into that water.

当然，要努力防止东西掉进水里。

In fact, you could even put a little bit of cloth above it.

事实上，你甚至可以在上面放一点布。

So you don't want things falling into that water, but you want certain things to be able to evaporate off, and you also want some of the sediment to drop down.

因此，您不希望有东西掉入水中，但您希望某些东西能够蒸发掉，并且您还希望一些沉积物落下。

And the reason why this process of letting water sit out would work at all is because many of the contaminants contained within water are not present because of the source of that water or even the treatment of that water, but rather because of the pipes that that water arrives to your glass or the pot that you have from.

这种让水静置的过程之所以有效，是因为水中含有的许多污染物并不存在，因为水的来源，甚至水的处理，而是因为水到达你的玻璃杯或你的锅的管道。

Okay, and here again, there is an infinite number of variables.

好吧，这里又存在无数个变量。

So some people are living in buildings for which the pipes are very, very old, but very, very clean, believe it or not.

所以，无论你相信与否，有些人所居住的建筑物的管道非常非常旧，但非常非常干净。

Some people are living in newer buildings and structures that have new pipes, but for which the seals between those pipes contain things that are not good for you to consume.

有些人住在有新管道的新建筑物和结构中，但这些管道之间的密封件含有不利于您食用的东西。

So by letting water sit out for a while, you're able to remove some of the contaminants present within the pipes of your home and the building, and even the pipes that lead to your home or apartment.

因此，通过让水静置一段时间，您可以清除家中和建筑物的管道中，甚至通往您家或公寓的管道中存在的一些污染物。

Now, some people get really obsessed with this whole tap water thing and really want to find out all the details about the pipes and what sorts of hard metals and how much magnesium and how much calcium are present in their water.

现在，有些人对整个自来水的事情非常着迷，并且真的想了解有关管道的所有细节以及水中存在哪些硬金属以及多少镁和钙。

There are ways that you can test your drinking water for those sorts of things.

您可以通过多种方法来测试饮用水中的此类情况。

Most people, I realize, including myself, are simply not going to do that.

我意识到，大多数人，包括我自己，根本不会这样做。

If you want to know what I do, I tend to drink water that is filtered through one of these lower cost filters.

如果你想知道我做什么，我倾向于喝通过这些低成本过滤器之一过滤的水。

Or if I'm going to be consuming a lot of fluid, I will drink certain kinds of fluid that later I'll tell you, I've been doing an experiment for sake of this episode, looking at so-called molecular hydrogen water, which sounds very fancy and esoteric and almost a little wacky, but it turns out it has largely to do with the amount of magnesium and calcium and the pH of that water.

或者，如果我要消耗大量液体，我会喝某些种类的液体，稍后我会告诉你，为了这一集，我一直在做一个实验，研究所谓的分子氢水，这听起来非常奇特、深奥，几乎有点古怪，但事实证明，它很大程度上与镁和钙的含量以及水的 pH 值有关。

So if you are somebody who has a very low budget or simply just wants to spend a very small amount of money and try and still drink tap water, there is absolutely a way to do that safely, but it does require a few of these steps.

因此，如果您的预算非常低，或者只是想花很少的钱并尝试仍然饮用自来水，那么绝对有一种方法可以安全地做到这一点，但它确实需要执行其中的一些步骤。

So on the topic of magnesium and calcium, this relates, as I mentioned earlier, to the "hardness" of water.

因此，关于镁和钙的话题，正如我之前提到的，这与水的“硬度”有关。

So what of the hardness of water?

那么水的硬度如何呢？

Is it better to have more magnesium and calcium in your water or less?

水中的镁和钙含量是多一些好还是少一些好？

Some people don't like the taste of hard water.

有些人不喜欢硬水的味道。

They prefer the taste of water that has less magnesium and calcium.

他们更喜欢镁和钙含量较低的水的味道。

However, there I would encourage you to take a step back and consider some of the literature.

然而，我鼓励您退后一步并考虑一些文献。

In fact, I'll mention a paper in particular now published in 2019, which describes the "regulations for calcium, magnesium, or hardness in drinking water in the European Union member states."

事实上，我要特别提到 2019 年发表的一篇论文，其中描述了“欧盟成员国饮用水中钙、镁或硬度的规定”。

Turns out in Europe, they do very detailed water analysis, and that's present in a number of really high-quality scientific publications.

事实证明，在欧洲，他们进行了非常详细的水分析，这出现在许多真正高质量的科学出版物中。

This was a paper published in Regulatory Toxicology and Pharmacology, and they cite a number of different references in the introduction that, for instance, and here I'm quoting, "Statistically significant inverse association between magnesium and cardiovascular mortality." Now, again, that's an association.

这是一篇发表在《监管毒理学和药理学》上的论文，他们在引言中引用了许多不同的参考文献，例如，我在这里引用的是“镁与心血管死亡率之间存在统计学上显着的负相关关系”。现在，这又是一个协会。

This is not causal, but higher magnesium in water, lower cardiovascular mortality.

这不是因果关系，而是水中镁含量越高，心血管死亡率就越低。

They go on to say the highest exposure category, which are people consuming drinking water with magnesium contents of 8.3 to 19.4 milligrams per liter, again, when you get your water analysis, you can compare against some of these values, was significantly associated with decreased likelihood of cardiovascular mortality by 25% compared with people consuming magnesium content of 2.5 to 8.2 milligrams per liter.

他们接着说，最高暴露类别，即饮用镁含量为每升 8.3 至 19.4 毫克的饮用水的人，同样，当您进行水分析时，您可以与其中一些值进行比较，与饮用镁含量为每升 2.5 至 8.2 毫克的人相比，与心血管死亡率降低 25% 的可能性显着相关。

Okay?

好的？

So what this basically shows, and by the way, the reference to that I'll also provide a link to in the show note caption.

那么这基本上显示了什么，顺便说一句，我还将在显示注释标题中提供指向该内容的引用。

What this basically states is that higher magnesium containing water, and it turns out higher magnesium and calcium in containing water, so-called harder water, may not taste as good to you, but turns out to be better for you.

这基本上说明的是，含镁量较高的水，以及含镁和钙含量较高的水，即所谓的硬水，可能对您来说味道不太好，但对您来说却更好。

Now, whether or not it can prevent you from getting cardiovascular disease, I don't know.

现在，我不知道它是否可以预防心血管疾病。

In fact, I would probably just state no, it probably won't prevent you from cardiovascular disease.

事实上，我可能会说不，它可能不会预防心血管疾病。

You still need to do all the other things that are important for avoiding cardiovascular disease and cerebrovascular disease.

您仍然需要做所有其他对于避免心血管疾病和脑血管疾病很重要的事情。

For that and what to do in order to avoid cardiovascular disease, I strongly encourage you to listen to the episode with Dr. Peter Attia that's coming out in a few weeks that gets deep into that topic and the actionable items for avoiding cardiovascular disease But basically, as this study quotes, there is a growing consensus among epidemiologists and epidemiological evidence along with clinical and nutritional evidence that's strong enough to suggest that new guidance should be issued in terms of how these different sources of tap water should enhance, not deplete, the amount of magnesium and calcium in that water.

为此，以及如何避免心血管疾病，我强烈建议您收听几周后由 Peter Attia 博士主持的一集，该节目深入探讨了该主题以及避免心血管疾病的可行项目。但基本上，正如这项研究所引用的那样，流行病学家和流行病学证据以及临床和营养证据之间越来越达成共识，这些证据足以表明应就这些不同来源的自来水应如何增加而不是减少心血管疾病的数量发布新的指导意见水中的镁和钙。

Now, this ought to raise a very important question in all of your minds, which is why is it that magnesium and calcium concentrations are relevant to cardiovascular disease?

现在，这应该在大家心中提出一个非常重要的问题，这就是为什么镁和钙的浓度与心血管疾病有关？

Is it something about what magnesium does in cells or what calcium does in cells?

与镁在细胞中的作用或钙在细胞中的作用有关吗？

Are we all magnesium and calcium deficient?

我们都缺乏镁和钙吗？

Well, it turns out that's not the case.

嗯，事实证明并非如此。

The major effect by which magnesium and calcium in water are likely to impact things like blood pressure, cardiovascular disease, and other aspects of cellular function turn out to be somewhat cryptic, but we can make that cryptic aspect very clear by saying that when we have more magnesium, in particular, but also calcium present in our water, so-called hard water, you increase the amount of hydrogen in that water.

水中的镁和钙可能对血压、心血管疾病和细胞功能的其他方面产生的主要影响有些神秘，但我们可以通过说当我们的水（即所谓的硬水）中含有更多的镁（尤其是钙）时，就会增加水中的氢含量，从而使这个神秘的方面变得非常清楚。

It becomes what we call hydrogen rich, and the pH of that water is increased.

它变成我们所说的富氢水，并且水的pH值增加。

Now again, this does not mean that we are trying to change the pH of the cells of our body in any kind of meaningful way.

再说一次，这并不意味着我们试图以任何有意义的方式改变我们身体细胞的 pH 值。

In fact, we don't want to do that.

事实上，我们不想这样做。

We want the pH of the cells of our body to stay in particular ranges, as I mentioned earlier.

正如我之前提到的，我们希望身体细胞的 pH 值保持在特定范围内。

But having more magnesium and more calcium in our water, that is increasing the hardness of our water, changes the pH of that water, and it turns out that the elevated pH of water, that is pH of water that tends to be somewhere between high sevens, so we could say 7.9 up to even 9 or 9.2, is going to be more readily absorbed and is going to more favorably impact the function of our cells than lower pH water.

但是水中含有更多的镁和钙，这会增加水的硬度，改变水的 pH 值，事实证明，水的 pH 值升高，即水的 pH 值往往在高 7 之间，因此我们可以说 7.9 甚至 9 或 9.2，将更容易被吸收，并且比较低 pH 值的水更容易影响我们的细胞功能。

Again, I want to restate this because I'm a little bit concerned that maybe a clip of this is going to be taken and sent elsewhere and someone will get the impression that I'm saying that we actually want to drink high pH water, that we all need to buy expensive high pH water.

再次，我想重申这一点，因为我有点担心，也许这个片段会被拍摄并发送到其他地方，有人会觉得我是在说我们实际上想喝高 pH 值水，我们都需要购买昂贵的高 pH 值水。

It turns out that's not the case.

事实证明并非如此。

If you are consuming tap water from a location where levels of magnesium are sufficiently high in that tap water, again, where the level of magnesium is 8.3 to 19.4 milligrams per liter of water, that is if the water coming out of your tap is hard enough, well, then chances are you don't need to enhance the pH of that water or change its magnesium concentration.

如果您饮用的自来水的镁含量足够高，镁含量为每升水 8.3 至 19.4 毫克，也就是说，如果从水龙头流出的水足够硬，那么您很可能不需要提高水的 pH 值或改变其镁浓度。

If, however, the water that you're drinking from the tap, filtered or not, I would hope filtered, contains less than 8.3 milligrams per liter of magnesium, well, then chances are the pH of that water is going to be low enough that it's not going to be lending itself to some of the favorable health components that higher pH water can.

然而，如果你从水龙头喝的水，无论是否经过过滤（我希望经过过滤）的镁含量低于每升 8.3 毫克，那么水的 pH 值很可能会足够低，以至于无法提供高 pH 值水所具有的一些有益健康成分。

Notice I did not say that lower pH, AKA more acidic water, is bad for you.

请注意，我并没有说较低的 pH 值（又称酸性水）对您有害。

I didn't say that.

我没那么说。

I said that higher pH water can be good for you.

我说过 pH 值较高的水对你有好处。

So let's talk about how and why higher pH water can be good for you and some of the best, and in fact, very inexpensive sources of higher pH magnesium enhanced or simply tap water that contains sufficient magnesium can be used and accessed.

因此，让我们来谈谈如何以及为什么较高 pH 值的水对您有好处，事实上，可以使用和获取一些最好的、非常便宜的较高 pH 值镁增强水或简单的含有足够镁的自来水。

Many of you are probably wondering whether or not you can simply boil your tap water and thereby decontaminate the tap water.

你们中的许多人可能想知道是否可以简单地煮沸自来水来净化自来水。

There I want to caution you.

在那里我想提醒你。

It turns out that some of the contaminants present in water are actually made worse by heating water.

事实证明，加热水实际上会使水中存在的一些污染物变得更严重。

And again, I don't want to open up a whole catalog of different fears.

再说一次，我不想打开一整套不同恐惧的目录。

I, like all of you I presume, use water to cook pasta, rice because I'm an omnivore, I do consume those things.

我想，像你们所有人一样，我用水煮意大利面、米饭，因为我是杂食动物，我确实吃这些东西。

I confess if I make yerba mate or any kind of tea or coffee, I tend to use a higher quality water source than tap water, even if that tap water is filtered because I like the taste far more if I use a really good source of water.

我承认，如果我制作马黛茶或任何种类的茶或咖啡，我倾向于使用比自来水更高质量的水源，即使自来水经过过滤，因为如果我使用真正优质的水源，我更喜欢它的味道。

And again, because I'm not consuming those beverages in enormous volumes, that becomes a relatively inexpensive endeavor.

再说一遍，因为我不会大量饮用这些饮料，所以这成为一项相对便宜的努力。

But I would caution people against using boiling or heating of water as the only method to decontaminate their tap water and instead to also rely on some of the filtration systems that I talked about before.

但我要提醒人们不要使用煮沸或加热水作为净化自来水的唯一方法，而是依赖我之前谈到的一些过滤系统。

And as long as we're talking about the temperature of water, there is sort of an ongoing debate online.

只要我们谈论水的温度，网上就会有一场持续不断的争论。

It's not a huge debate, but a number of people engaged in this debate as to whether or not drinking really cold water or room temperature water is better for you or worse for you.

这不是一场大辩论，但很多人都参与了这场辩论，讨论喝真正的冷水还是室温水对你来说是更好还是更坏。

This is a tough one to resolve.

这是一个很难解决的问题。

It turns out that if water is very, very cold, that is if you drink it and you can feel that cold water making its way down to your gut, and you can actually feel it as cold within your gut, and that's sort of a back of the envelope, or I should say, direct within the gut measure of cold versus body temperature water, that it is going to be slower to absorb.

事实证明，如果水非常非常冷，也就是说，如果你喝了它，你可以感觉到冷水流到你的肠道，你实际上可以在你的肠道内感觉到它是冷的，这有点像信封的背面，或者我应该说，直接在肠道内测量冷水与体温的水，它的吸收会更慢。

That is, you're going to feel it sloshing around in your stomach for a bit longer than if you were to consume water that is slightly warmer.

也就是说，与饮用稍微温暖的水相比，您会感觉到它在胃中晃动的时间更长一些。

Now, that is not to say that you should ingest warm water or room temperature water.

现在，这并不是说您应该喝温水或室温水。

However, many people find that when they drink very cold water or ice water, that indeed it can alter the kind of sensation of the lining of their stomach in ways that, at least to them, feel like it's altering their digestion, and that makes sense.

然而，许多人发现，当他们喝很冷的水或冰水时，确实会改变胃内壁的感觉，至少对他们来说，感觉它正在改变他们的消化，这是有道理的。

The cells that line the gut are very temperature sensitive.

肠道内的细胞对温度非常敏感。

You want this so, for a number of reasons, including not consuming food that is excessively hot or cold or damaging your gut.

您希望如此，原因有很多，包括不要吃过热或过冷的食物或损害您的肠道。

But in general, most people know the temperature of fluid that they want to ingest and ingest that temperature of fluid.

但一般来说，大多数人知道他们想要摄入的液体温度并摄入该温度的液体。

So most people, for instance, on a cold day, want a warm or hot fluid.

因此，例如，在寒冷的日子里，大多数人都想要温热的液体。

Does that mean that you're not going to absorb that warm or hot fluid?

这是否意味着您不会吸收温热的液体？

No, of course, it doesn't.

不，当然不是。

You're going to absorb that fluid one way or the other.

你将以一种或另一种方式吸收这种液体。

So drink fluids at the temperatures that are to your liking in that moment, in other words, what you desire in that moment, and don't worry so much about trying to avoid cold beverages or trying to make sure that you're always consuming room temperature water as opposed to cold water.

因此，喝适合您当时喜好的温度的液体，换句话说，您当时想要的温度，不要太担心避免喝冷饮或试图确保您始终饮用室温水而不是冷水。

So now with your understanding of hard water, soft water, magnesium, the relationship between magnesium, calcium, and the pH of water, and remember our earlier conversation where we talked about how higher pH Water is actually going to move out of the gut and into the body a bit more readily and across those aquaporin channels more readily than lower pH, more acidic water.

现在，您已经了解了硬水、软水、镁、镁、钙和水 pH 值之间的关系，还记得我们之前的谈话，我们讨论了 pH 值较高的水实际上比 pH 值较低、酸性较高的水更容易从肠道进入体内，并且更容易穿过水通道蛋白通道。

Well, that raises the question of whether or not all these different forms of water that are out there, reverse osmosis water, distilled water, double distilled water, deuterium-depleted water, alkaline water as it's often called, whether or not any or all of that has meaningful health outcomes.

那么，这就提出了一个问题：所有这些不同形式的水，反渗透水，蒸馏水，双蒸水，低氘水，通常所说的碱性水，是否有任何或全部具有有意义的健康结果。

Here we can address some of those items pretty quickly.

在这里，我们可以很快地解决其中一些问题。

For instance, distilled water and double distilled water is essentially distilled of, that is, it has magnesium and calcium removed from it.

例如，蒸馏水和双蒸水本质上是蒸馏水，也就是说，其中除去了镁和钙。

So my recommendation would be to not drink distilled water.

所以我的建议是不要喝蒸馏水。

There may be specific circumstances where somebody has very high levels of blood magnesium or calcium or calcium stores within the body that would necessitate them drinking only distilled water, but that seems like a very isolated kind of niche case.

在某些特定情况下，某人的血镁或钙或体内钙储存水平非常高，因此他们必须只喝蒸馏水，但这似乎是一种非常孤立的小众案例。

So in general, consuming distilled water is just simply not necessary.

所以一般来说，饮用蒸馏水是没有必要的。

Now, in terms of reverse osmosis water, what is reverse osmosis water?

那么，就反渗透水而言，什么是反渗透水呢？

Reverse osmosis water is water that has been passed repeatedly through a series of filters that are designed to remove the kinds of contaminants we were talking about earlier.

反渗透水是反复通过一系列过滤器的水，这些过滤器旨在去除我们之前讨论的污染物种类。

So some of the basic contaminants like disinfectant byproducts, fluoride, and some other large and small molecules that leaves the water ideally still containing magnesium and calcium, although there's some evidence that reverse osmosis water can deprive water of some of the magnesium and calcium.

因此，一些基本污染物，如消毒剂副产品、氟化物和其他一些大小分子，使水在理想情况下仍含有镁和钙，尽管有一些证据表明反渗透水会剥夺水中的一些镁和钙。

So if you are going to use reverse osmosis filters and drink reverse osmosis water, you want to make sure that you're still getting the magnesium concentrations present in that water that we talked about earlier.

因此，如果您打算使用反渗透过滤器并饮用反渗透水，您需要确保您仍然获得我们之前讨论过的水中存在的镁浓度。

But in general, reverse osmosis water is considered safe, but, and for many people this is going to be an important but, but very expensive to access.

但总的来说，反渗透水被认为是安全的，但是，对于许多人来说，这将是一个重要的，但获取起来非常昂贵。

The reverse osmosis filters require a lot of changing of the filters, purchasing reverse osmosis water in its stable form within containers, these are typically glass containers, is going to be pretty expensive and prohibitive for most people.

反渗透过滤器需要大量更换过滤器，购买容器内稳定形式的反渗透水（通常是玻璃容器）对于大多数人来说将非常昂贵且令人望而却步。

That said, there are a number of people out there that really like the taste of reverse osmosis water.

也就是说，有很多人真的很喜欢反渗透水的味道。

They report it as feeling more smooth.

他们报告说感觉更顺畅。

They think of reverse osmosis water as quote unquote, "giving them energy." To be quite honest, there's no direct studies of the subjective sensation of water in the mouth and in the gut and its relative health effects.

他们认为反渗透水就是“给他们能量”。老实说，目前还没有关于水在口腔和肠道中的主观感觉及其相对健康影响的直接研究。

Again, the smoothness of water as one drinks it and goes down the gut really has no direct relationship to the quote unquote, "hardness or softness" of water.

再说一次，人们饮用水并进入肠道时的光滑度实际上与水的“硬度或软度”没有直接关系。

I know that's going to shock a number of you.

我知道这会让你们中的许多人感到震惊。

You probably think, well, hard water is going to be hard to drink, and it turns out that's not the case.

您可能会认为，硬水很难喝，但事实证明并非如此。

In fact, many people find that with elevated levels of magnesium and calcium in water, it actually tastes smoother or softer in their mouth.

事实上，许多人发现，随着水中镁和钙含量的升高，水的口感实际上会变得更光滑或更柔软。

So hard water tastes smooth or soft.

所以硬水尝起来光滑或柔软。

I know it's all very counterintuitive, but I think it's important to point this out because a number of times you'll hear or read about filtering water so that it tastes smoother and better, and oftentimes that's happening because the quote unquote, "hardness" of water, that is the concentrations of magnesium and calcium, are actually increasing.

我知道这一切都非常违反直觉，但我认为指出这一点很重要，因为很多时候您会听到或读到过滤水，使其味道更光滑、更好，而这种情况经常发生，因为水的“硬度”，即镁和钙的浓度，实际上在增加。

So if you're somebody who's curious about reverse osmosis water and you can afford the filters or the reverse osmosis water already pre-filtered, please be my guest.

因此，如果您对反渗透水感到好奇，并且您买得起过滤器或已经预过滤的反渗透水，请成为我的客人。

Drink it.

喝吧。

I'm certainly not trying to prevent anyone from drinking it.

我当然不是想阻止任何人喝它。

But there's no peer-reviewed evidence that I am aware of that conclusively shows that drinking reverse osmosis water is far better for us than drinking other types of water, provided the other types of water are adequately filtered of fluoride and the sorts of disinfectant byproducts that we talked about earlier.

但据我所知，没有经过同行评审的证据最终表明，饮用反渗透水比饮用其他类型的水对我们来说要好得多，前提是其他类型的水充分过滤了氟化物和我们之前讨论过的各种消毒剂副产品。

So what about hydrogen water?

那么氢水呢？

You may have heard of this, or hydrogen-enriched water, or electrolyzed reduced water as a way to access hydrogen-enriched water.

您可能听说过这个，或者富氢水，或者电解还原水作为获取富氢水的一种方式。

All this might sound pretty crazy to some of you.

对于你们中的一些人来说，这一切可能听起来很疯狂。

Now, fortunately for sake of today's discussion, we can take a number of the different categories of, let's call it unique categories of water that have been described, including deuterium-depleted water.

现在，幸运的是，为了今天的讨论，我们可以采用一些不同类别的水，我们称之为已描述的独特类别的水，包括贫氘水。

And by the way, deuterium is something that relates to the presence of hydrogen ions in water.

顺便说一句，氘与水中氢离子的存在有关。

And put very simply, water that is extracted from sources that are closer to sea level tend to have more deuterium in them than water that is extracted from sources further from sea level, so up in the mountains, for instance, and from springs further away from oceans.

简而言之，从接近海平面的水源中提取的水往往比从远离海平面的水源中提取的水含有更多的氘，例如在山区，以及从远离海洋的泉水中提取的水。

As you get closer to sea level, the sources of water separate from seawater tend to have more deuterium, which relates to the enrichment or lack of hydrogen within that water, or free hydrogen within that water.

当接近海平面时，与海水分离的水源往往含有更多的氘，这与水中氢或游离氢的富集或缺乏有关。

I warned you this was all going to sound pretty niche and that we were going to get a little bit into the chemistry, but now I'm going to make it all very simple for you, at least for the non-aficionado.

我警告过你，这一切听起来都很小众，我们将深入了解化学反应，但现在我会让这一切对你来说非常简单，至少对非爱好者来说是这样。

Electrolyzed reduced water, which is a method of using electricity to alter the conformation of the water molecules and their rates of movement as well, as well as so-called hydrogen-rich water, or hydrogen-enriched water, or deuterium-depleted water, all have the property of having higher levels of pH than other forms of water, such as distilled water, reverse osmosis water, and generally higher pH than the kind of water that comes out of your tap, unless you live in a region where your tap water has very high levels of magnesium in it, which does occur in certain regions of the world, but is not that common.

电解还原水是一种利用电力改变水分子构象及其运动速率的方法，以及所谓的富氢水、富氢水或贫氘水，都具有比其他形式的水（例如蒸馏水、反渗透水）更高的 pH 值，并且通常比自来水的 pH 值更高，除非您居住的地区自来水的 pH 值非常高。其中镁含量很高，这种情况确实发生在世界某些地区，但并不常见。

More typically, the water that comes out of your tap does not have Enough magnesium, meaning not as much magnesium in it as you would like.

更常见的是，从水龙头流出的水没有足够的镁，这意味着其中的镁含量没有您想要的那么多。

And this, I believe, explains in a fairly straightforward way why there is such an appeal of these pH enhanced or alkaline waters, or electrolyzed reduced water, or deuterium-depleted water.

我相信，这以相当简单的方式解释了为什么这些 pH 值增强的水或碱性水、电解还原水或贫氘水如此有吸引力。

There are a couple of reasons, but first of all, anytime someone is consuming a specialized form of water, chances are it's going to be filtered of the disinfectant byproducts, fluoride, and the other things that you really don't want in water.

原因有几个，但首先，每当有人饮用特殊形式的水时，很可能会过滤掉消毒剂副产品、氟化物和其他你不希望在水中出现的物质。

So already the water is going to be cleaner than would be coming out of the tap.

因此，水已经比从水龙头里流出的水更干净了。

So that's going to indirectly explain a number of the so-called health benefits, both subjective and perhaps even objective, as we'll talk about, that can result from consuming these other, let's say, more esoteric forms of water, at least not of simple tap water.

因此，这将间接解释一些所谓的健康益处，无论是主观的，甚至可能是客观的，正如我们将要讨论的，这些益处可能是由于饮用其他形式的水（比如说更深奥的水）而产生的，至少不是简单的自来水。

However, if you look at hydrogen or hydrogen-enriched water, you really need to take a step back and ask, "What is that?

然而，如果你看到氢气或富氢水，你真的需要退后一步问：“那是什么？

What are we really talking about?" Because it turns out that you can create hydrogen-enriched water by putting tablets of magnesium itself, small amounts of magnesium, dissolving those in water.

我们到底在说什么？”因为事实证明，您可以通过将镁片本身和少量镁溶解在水中来制造富氢水。

It will give off a kind of gaseous solution.

它会放出一种气态溶液。

You'll see a bunch of bubbling in there.

你会看到里面有一堆气泡。

You certainly want to dilute that tablet and then consume the water.

您当然想稀释该药片，然后喝水。

And yes, it's true what you've heard about and read from these commercial sources, you do want to consume that water within about five to 15 minutes after that tablet completes dissolving.

是的，您从这些商业来源中听到和读到的信息都是真实的，您确实希望在药片完全溶解后大约 5 到 15 分钟内喝掉这些水。

Now, why would you do this?

现在，你为什么要这样做？

And I should say that I have now started doing this, not because I necessarily think that it's so necessary or so beneficial.

我应该说，我现在开始这样做，并不是因为我一定认为它是如此必要或如此有益。

I'll talk about my experience in a moment.

一会儿我就讲一下我的经历。

I did it in anticipation of this episode because I was researching water and hydrogen-enriched water and all these alkaline waters.

我之所以这样做是因为我期待这一集，因为我正在研究水和富氢水以及所有这些碱性水。

And what became very clear to me, based on reading a fantastic two-part review, it's a very extensive review, at least the first part is entitled "Electrolyzed Reduced Water: Molecular Hydrogen is the Exclusive Agent Responsible for the Therapeutic Effects." And then there's a second part to this review, this is how extensive it is, entitled "Electrolyzed Reduced Water, Number Two: Safety Concerns and Effectiveness as a Source of Hydrogen Water." What this review, which we've linked to in the show notes, points to is that all of the health benefits of these different forms of water that you hear about out there, deuterium-depleted, hydrogen-enriched, et cetera, all seem to boil down, no pun intended, no boiling included, I should say, to the elevation in hydrogen that translates into, and here's the really meaningful change, the elevation in pH that occurs when you hydrogen-enrich water.

基于阅读一篇精彩的两部分评论，我变得非常清楚，这是一篇非常广泛的评论，至少第一部分的标题是“电解还原水：分子氢是负责治疗效果的独家代理”。然后是这篇评论的第二部分，这就是它的广泛性，标题为“电解还原水，第二号：作为氢水来源的安全问题和有效性”。我们在节目注释中链接到的这篇评论指出的是，你听到的这些不同形式的水的所有健康益处，贫氘水、富氢水等等，似乎都沸腾了，没有双关语，不包括沸腾，我应该说，氢的升高转化为，这是真正有意义的变化，当你富氢水时发生的 pH 值升高。

Now, there are not a lot of clinical studies looking at hydrogen-enriched water, but there are starting to be more than a few.

现在，针对富氢水的临床研究并不多，但已经开始有不少了。

And one that I'd like to point out and that we'll link to was published fairly recently, which is entitled "Hydrogen-Rich Water Reduces Inflammatory Responses and Prevents Apoptosis." Apoptosis is a naturally occurring cell death during development and is generally used to describe cell death of the body.

我想指出的是最近发表的一篇文章，我们将链接到该文章，题为“富氢水减少炎症反应并防止细胞凋亡”。细胞凋亡是发育过程中自然发生的细胞死亡，通常用于描述机体的细胞死亡。

Sometimes this can be good cell death, by the way, removing cells that need to be removed.

顺便说一句，有时这可能是良好的细胞死亡，去除需要去除的细胞。

Again, the title of the paper is "Hydrogen-Rich Water Reduces Inflammatory Responses and Prevents Apoptosis of Peripheral Blood Cells in Healthy Adults: A Randomized, Double-Blind, Controlled Trial." Now, this paper looked at the effects of drinking 1.5 liters per day of hydrogen-enriched water for a period of four weeks.

同样，该论文的标题是“富氢水减少健康成人的炎症反应并防止外周血细胞凋亡：一项随机、双盲、对照试验”。现在，本文研究了连续四个星期每天饮用 1.5 升富氢水的效果。

They did find significant positive benefits of reduced inflammation, and they found these changes by way of analyzing things like interleukin-6 and some of the other interleukins, which are markers of inflammation.

他们确实发现了减少炎症的显着积极益处，并且他们通过分析白细胞介素 6 和其他一些白细胞介素（炎症标志物）等物质发现了这些变化。

They controlled very nicely for the fact that people were still consuming other forms of water and liquid and coffee, et cetera, although they made sure that they weren't consuming too much coffee and soda in addition to this hydrogen-enriched water.

他们很好地控制了人们仍在消耗其他形式的水、液体和咖啡等的事实，尽管他们确保除了这种富氢水之外，他们没有消耗太多的咖啡和苏打水。

But what this paper shows is that indeed, increasing the free hydrogen in water can improve certain health metrics in these cells.

但这篇论文表明，增加水中的游离氢确实可以改善这些细胞的某些健康指标。

And this is in keeping with some of the subjective reports that people have stated out there and that I myself experience.

这与人们所说的以及我自己经历的一些主观报告是一致的。

I have to say that by drinking hydrogen-rich water, which I'll tell you how to do fairly inexpensively in a moment, you do get the subjective experience of having more energy, of feeling better, quote, unquote.

我不得不说，通过喝富氢水（我稍后会告诉你如何以相当便宜的价格做到这一点），你确实会获得拥有更多能量、感觉更好的主观体验，引用或取消引用。

Now, keep in mind, of course, the placebo effect is a very real and powerful effect, so it could just be placebo.

当然，请记住，安慰剂效应是一种非常真实且强大的效应，因此它可能只是安慰剂。

Although in this paper, they did of course include a placebo group, so people didn't know if they were getting hydrogen-rich water or non-hydrogen-rich water.

尽管在这篇论文中，他们当然包括了安慰剂组，所以人们不知道他们喝的是富氢水还是非富氢水。

I should also mention that the improvements in health metrics that they observed in this study were only observed for individuals older than 30 years old.

我还应该提到的是，他们在这项研究中观察到的健康指标的改善仅针对 30 岁以上的个体。

Why that is, I don't know.

为什么会这样，我不知道。

The conclusions these authors came to in terms of how these individuals older than 30 achieved lower levels, or I should say reduced levels of inflammation and improved markers of other aspects of biological function, is that the hydrogen water improved the biological antioxidant potential of certain cell types.

这些作者就这些 30 岁以上的人如何实现较低的水平（或者我应该说炎症水平的降低和生物功能其他方面的标志物的改善）得出的结论是，氢水提高了某些细胞类型的生物抗氧化潜力。

And again, the cell types that they mainly focused on were these peripheral blood cells in this particular study.

同样，在这项特定研究中，他们主要关注的细胞类型是外周血细胞。

Now, how could this be?

现在，怎么会这样呢？

Why would this be?

为什么会这样呢？

Well, this goes back to our earlier discussion about reduction in reactive oxygen species, so-called ROSs, and reductions in free radicals that can damage cells.

好吧，这可以追溯到我们之前关于减少活性氧（即所谓的 ROS）以及减少可损害细胞的自由基的讨论。

So if all of this is sounding very convoluted, I can understand why.

因此，如果所有这些听起来非常令人费解，我可以理解为什么。

However, what I like about this study and the two reviews that I mentioned a moment ago is that these studies don't really say that hydrogen-rich water is what's essential.

然而，我喜欢这项研究和我刚才提到的两篇评论的是，这些研究并没有真正说明富氢水是必不可少的。

What these studies really point to is that the changes in pH Of water that enhancing the hydrogen in water can create is what leads to the enhanced either absorption and/or ability of cells to utilize that higher pH water.

这些研究真正指出的是，增强水中的氢会产生水的 pH 值变化，从而导致细胞吸收和/或利用较高 pH 值的水的能力增强。

Again, not by changing the pH of the body or of cells, but simply because higher pH water, or we could perhaps more accurately state, less acidic water, that is harder water that contains more magnesium and calcium, seems to be more readily used by the cells of the body.

再说一次，不是通过改变身体或细胞的pH值，而只是因为较高pH值的水，或者我们也许可以更准确地说，酸性较低的水，即含有更多镁和钙的硬水，似乎更容易被身体细胞利用。

And therefore, it's very likely that the individuals in this study were achieving higher or more efficient levels of hydration.

因此，这项研究中的个体很可能实现了更高或更有效的水合水平。

So if any of this is confusing, let me be very clear.

因此，如果其中任何内容令人困惑，请让我说得非常清楚。

I do not believe that we all need to drink deuterium-depleted water or that we all need to drink electrolyzed reduced water, nor do I necessarily believe that we all need to drink hydrogen-rich water.

我并不认为我们都需要喝低氘水或者我们都需要喝电解还原水，我也不一定相信我们都需要喝富氢水。

However, it's very clear to me that all these different forms of water are better absorbed and therefore lead to better and more efficient hydration, and therefore can reduce inflammation, blood pressure, and improve a number of other health metrics because of the elevated pH that all of these different purification or water treatment methods achieve.

然而，我很清楚，所有这些不同形式的水都可以更好地被吸收，从而带来更好、更有效的水合作用，因此可以减少炎症、血压，并改善许多其他健康指标，因为所有这些不同的净化或水处理方法都能提高 pH 值。

And that elevated pH, again, is not changing the pH of the cells and tissues and organs of your body.

而且 pH 值升高并不会改变身体细胞、组织和器官的 pH 值。

You actually don't want that.

其实你并不想要这样。

Rather, that elevated pH is simply making the water less acidic than it would be otherwise.

相反，升高的 pH 值只是使水的酸性降低。

So the simple takeaway is this, if your tap water contains sufficient magnesium per the values that we talked about earlier, I don't think you need to hydrogen enrich your water.

因此，简单的结论是，如果您的自来水含有足够的镁（按照我们之前讨论的值），我认为您不需要对水进行富氢。

I do, however, suggest that you at least analyze your water or look at some of the professional analysis of water that you can achieve online and filter out disinfectant byproducts and fluorides, et cetera, from that magnesium, or I should say sufficiently magnesium-containing water.

然而，我确实建议您至少分析一下您的水，或者查看一些可以在线实现的专业水分析，并从镁中过滤掉消毒剂副产品和氟化物等，或者我应该说是含有足够镁的水。

Put simply, if your tap water has enough magnesium, filter it, but drink it, and I think you're doing just fine.

简而言之，如果你的自来水含有足够的镁，过滤它，然后喝它，我认为你做得很好。

If, however, the levels of magnesium in your tap water are not above that value that we talked about earlier, in that case, I do think, and I can completely understand why enriching the amount of hydrogen in that water can make that water not only more palatable, give you the sensation that it's softer or smoother or more enjoyable to drink than more acidic water would be, but also that that water is going to be far more effective in being absorbed and hydrating the cells and tissues of your body, which turns out to be very important for an enormous range, perhaps every biological function within your brain and body.

然而，如果你的自来水中的镁含量不高于我们之前讨论过的值，在这种情况下，我确实认为，并且我完全可以理解为什么在水中富含氢的量不仅可以使水更可口，让你感觉比酸性水更柔和、更光滑或更令人愉悦，而且这种水会更有效地被吸收和滋润你身体的细胞和组织，这对身体的细胞和组织来说非常重要。范围很广，也许是你大脑和身体内的每一个生物功能。

So how can you hydrogen enrich your water?

那么如何才能使水富氢呢？

That actually can be done fairly inexpensively.

这实际上可以相当便宜地完成。

I've been doing that, as I mentioned earlier, as part of an experiment in preparation for this episode because it turns out that the water that comes out of my tap has very little magnesium in it and very little calcium as well.

正如我之前提到的，我一直在这样做，作为准备这一集的实验的一部分，因为事实证明，从我的自来水中流出的水含有很少的镁和钙。

The way to create hydrogen-rich water is you can simply purchase molecular hydrogen tablets, which in reality are just magnesium tablets that dissolve in water and create a free hydrogen that can interact with the other water molecules.

制造富氢水的方法是您可以简单地购买分子氢片，它实际上只是溶解在水中并产生可以与其他水分子相互作用的游离氢的镁片。

Now, the chemistry behind it has been substantiated, and I'll provide a link in the show note captions to a paper that gets into some fairly extensive detail about the way that having an additional hydrogen in your water can adjust the flow of electrons and the adjustment of free radicals.

现在，它背后的化学原理已经得到证实，我将在显示注释标题中提供一篇论文的链接，该论文详细介绍了水中添加额外的氢如何调节电子流动和自由基的调节。

But keep in mind, again, this is all through increases in the pH of your water.

但请再次记住，这都是通过增加水的 pH 值来实现的。

And please keep in mind that you can't simply take any other or any old magnesium tablet or capsule and put it into water.

请记住，您不能简单地将任何其他或任何旧的镁片或胶囊放入水中。

The configuration of the magnesium in these capsules and tablets is such that it allows a rapid dissolving of the tablet and the activation of the free hydrogen that can interact with the water molecules.

这些胶囊和片剂中镁的结构使得片剂能够快速溶解并激活可以与水分子相互作用的游离氢。

Again, there are only a few scientific studies exploring the real biological effects of these activated hydrogen waters.

同样，只有少数科学研究探索这些活性氢水的真正生物效应。

The dissolvable tablets are the far less expensive way to go than purchasing prepackaged and sealed hydrogen water.

与购买预先包装和密封的氢水相比，可溶解的片剂是便宜得多的方式。

In fact, I don't recommend those brands because they are quite expensive, and it's not clear how stable the activated or free hydrogen is in those waters.

事实上，我不推荐这些品牌，因为它们相当昂贵，而且尚不清楚这些水中的活性氢或游离氢的稳定性如何。

In any case, this is certainly not something that everyone needs to do.

无论如何，这肯定不是每个人都需要做的事情。

I mention it because I have had a good experience with it myself.

我提到它是因为我自己也有过很好的经验。

I also will mention again that I have no business or affiliation to any of these products.

我还要再次提及，我与这些产品没有任何业务或隶属关系。

I'll provide a link to a few of them in the show note captions for those of you that want to experiment, and indeed, that's why I'm telling you this.

我将在节目笔记标题中为那些想要尝试的人提供其中一些链接，事实上，这就是我告诉你们这一点的原因。

For those of you that want to experiment with raising the pH of your water without having to purchase what is ordinarily quite expensive higher pH water, you can do this with these dissolvable magnesium tablets.

对于那些想要尝试提高水的 pH 值而无需购买通常相当昂贵的高 pH 值水的人来说，您可以使用这些可溶解的镁片来实现这一点。

My experience with them has been quite good.

我和他们在一起的经历非常好。

In fact, I plan to continue to use them once or twice a day.

事实上，我计划继续每天使用它们一两次。

This is not the sort of thing that you need to do in all the water that you drink.

这并不是你喝的所有水都需要做的事情。

I want to repeat, even if you go down this path and you find that you really like the activated hydrogen tablet approach, it is not the case that you want to put these in all of your water, and you certainly don't want to put them in carbonated waters of any kind.

我想重复一遍，即使您沿着这条路走下去，并且发现您真的很喜欢活性氢片方法，您也不会想将它们放入所有水中，并且您当然不想将它们放入任何类型的碳酸水中。

That will lead to a lot of gastric discomfort.

这会导致很多胃部不适。

Nor do you want to put them into hot liquids of any kind.

您也不想将它们放入任何类型的热液体中。

So again, this is the sort of thing that you do once or twice, maybe three times a day, and you can find out for yourself and measure subjectively whether or not you like the experience and whether or not you "feel better."

再说一次，这是一种你每天要做一两次，也许三次的事情，你可以自己找出并主观地衡量你是否喜欢这种体验以及你是否“感觉更好”。

Now, earlier in the episode, we were discussing structured water or this fourth phase of water.

现在，在本集的早些时候，我们正在讨论结构水或水的第四相。

I know a number of people out there are curious as to whether or not ingesting structured water is somehow better for us than ingesting non-structured water.

我知道很多人很好奇摄入结构化水是否比摄入非结构化水对我们更好。

All I can say about this is that it is a very controversial thing to suggest that structured water is somehow more biologically effective or better for us than non-structured water.

对此我只能说，结构化水比非结构化水在生物学上更有效或更有益于我们，这是一件非常有争议的事情。

There are a number of different ways that one can create structured water.

有多种不同的方法可以产生结构化水。

They involve some pretty extensive and expensive at-home systems ranging anywhere from a couple of hundred dollars to a couple of thousand dollars or more To be quite direct, when one goes into the peer-reviewed scientific literature, one will not find, that is, there is essentially no real evidence that ingesting structured water leads to any specific desired biological outcomes.

它们涉及一些相当广泛且昂贵的家用系统，价格从几百美元到几千美元甚至更多。直接地说，当人们查阅同行评审的科学文献时，人们不会发现，也就是说，基本上没有真正的证据表明摄入结构化水会导致任何特定的期望的生物学结果。

Now, as I say that, I'm sure there are people out there who have still had tremendous experiences ingesting structured water.

现在，正如我所说，我确信有人仍然拥有摄入结构化水的丰富经验。

Whether or not that's due to a placebo effect or a real effect of ingesting structured water isn't clear.

目前还不清楚这是安慰剂效应还是摄入结构水的真实效应。

Just to give you a sense of what my stance is on things like structured water, I think that they are interesting and intriguing, but as a scientist, in the absence of any quality peer-reviewed data at present, I can't really suggest that people go out and start ingesting structured water, nor that they adhere to the claims that structured water is going to be really, really good for them compared to other forms of water.

只是为了让您了解我对结构化水等事物的立场，我认为它们很有趣且令人着迷，但作为一名科学家，在目前没有任何高质量同行评审数据的情况下，我不能真正建议人们出去开始摄入结构化水，也不能坚持认为与其他形式的水相比，结构化水对他们来说真的非常有好处。

That said, I do think that there's an interesting and open space for further exploration of the biological effects of structured water, given the fact that structured water does exist, I don't think anyone debates that, and the fact that the different structures of water in this fourth phase of water, as we're calling it, has been shown to interface with solids and other aspects of liquids and can do so within organelles of cells, so different components of cells that control different functions, including mitochondria.

也就是说，我确实认为，考虑到结构水确实存在这一事实，我认为没有人会争论这一点，而且我们所说的水的第四相中的水的不同结构已被证明与固体和液体的其他方面相互作用，并且可以在细胞的细胞器内这样做，因此细胞的不同成分控制着不同的功能，包括线粒体，因此，进一步探索结构水的生物效应有一个有趣且开放的空间。

I think there's a potential there.

我认为那里有潜力。

Whether or not there's a promise there is another question entirely.

是否有承诺完全是另一个问题。

So I don't want to shut the door on structured water.

所以我不想对结构水关上大门。

I think this is an open question that I hope there will be more data to answer those questions in the not-too-distant future.

我认为这是一个悬而未决的问题，我希望在不久的将来会有更多的数据来回答这些问题。

And meanwhile, if any of you are aware of good clinical studies exploring the biological effects of structured water in either animal models or humans, please put those references in the comments on YouTube, because I'm very curious as to how this area of biological effects of structured water is evolving and continues to evolve.

同时，如果你们中有人知道探索结构化水在动物模型或人类中的生物效应的良好临床研究，请将这些参考文献放在 YouTube 上的评论中，因为我很好奇结构化水的生物效应这一领域是如何演变并继续演变的。

So today we discussed water, and admittedly, we went into a lot of detail about the physics and chemistry of water in its various forms.

所以今天我们讨论了水，诚然，我们详细介绍了各种形式的水的物理和化学。

And we talked about hydration, because I think that's the main reason why many of you are interested in or concerned about water.

我们讨论了水合作用，因为我认为这是你们许多人对水感兴趣或关心的主要原因。

We also talked about contaminants in tap water, which unfortunately do exist and are very prominent in essentially all regions of the world.

我们还讨论了自来水中的污染物，不幸的是，这种污染物确实存在，并且在世界上几乎所有地区都非常突出。

So please do get some information about what's coming out of your tap.

因此，请务必获取一些有关水龙头流出的东西的信息。

I also want to throw in one other piece of information that's really critical that I learned about when researching this episode, which is the quality of water that comes out of your tap is not just dictated by the source that it comes from external to your home or apartment.

我还想补充一下我在研究这一集时了解到的另一条非常重要的信息，即从水龙头流出的水的质量不仅仅取决于您家或公寓外部的水源。

Your pipes are also important, and that filter or that little mesh that sits at the faucet head is also very important.

您的管道也很重要，过滤器或位于水龙头头的小网也非常重要。

Most people don't pay attention to that, but it turns out that a lot of debris and contaminants can be derived from that little filter that most people just simply aren't cleaning often enough.

大多数人并没有注意到这一点，但事实证明，许多碎片和污染物可能来自于大多数人只是没有经常清洁的小过滤器。

So here I'm not trying to tell you that the metal or the plastic that that filter is made of is a problem.

所以在这里我并不是想告诉您过滤器的金属或塑料是有问题的。

More often than not, contaminants are showing up in water because people aren't cleaning those filters often enough.

通常，污染物出现在水中是因为人们没有经常清洁这些过滤器。

And in fact, prior to researching this episode, I didn't ever think to clean that filter.

事实上，在研究这一集之前，我从未想过要清洁该过滤器。

I looked underneath my faucet, and while that filter didn't look particularly filled with debris, I did find that when I took it off and I looked at the other side, there was quite a lot of debris.

我看了看水龙头下面，虽然那个过滤器看起来并没有特别充满碎片，但我确实发现当我把它取下来看另一边时，有相当多的碎片。

So if you are going to consume tap water, you definitely want to consider the source, the pipes in your building or apartment, the ones that lead right up to your glass or jug that you would put that water into, and also that mesh that that water passes through as it goes into that glass or jug.

因此，如果您要使用自来水，您肯定要考虑水源，建筑物或公寓中的管道，通向您要放入水的玻璃杯或水罐的管道，以及水进入玻璃杯或水罐时所经过的网孔。

We also talked about how much water to drink.

我们还讨论了喝多少水。

I hope that we finally resolved that question for those of you that have been wondering about that.

我希望我们最终能为那些一直想知道这个问题的人解决这个问题。

The Galpin equation is a wonderful approach to how much water to consume during exercise, and by providing these other formulas of about eight ounces or 240 milliliters of water per hour for the 10 hours from waking until post-waking, on average, remember it's averages, you don't have to consume them every hour on the hour, and no need to be neurotic.

加尔平方程是计算运动期间消耗多少水的绝佳方法，通过提供这些其他公式，从醒来到醒来后的 10 小时内每小时约 8 盎司或 240 毫升水，平均而言，记住它是平均值，你不必每小时都喝水，也不必神经质。

Hopefully, you can achieve better levels of hydration, which we know can lead to reductions in blood pressure, improvements in appetite, mood, and focus.

希望您能够达到更好的水合水平，我们知道这可以降低血压，改善食欲、情绪和注意力。

And I really think that it's the improvements in cognitive focus and physical ability, both endurance, strength, and other forms of kind of readiness in the body, readiness to perform work in the body, that really are best supported by the hydration literature.

我真的认为，认知焦点和身体能力（包括耐力、力量和其他形式的身体准备状态、身体工作准备状态）的改善，确实得到了水合文献的最好支持。

And then of course, we went through the different forms of water that you hear about out there and addressed which ones are going to be beneficial or not, and perhaps more importantly, why any of them would be beneficial, thinking about that from the perspective of biologists and the chemistry of water.

当然，我们还研究了您所听到的不同形式的水，并讨论了哪些水是有益的，哪些是无益的，也许更重要的是，从生物学家和水化学的角度思考为什么它们中的任何一种都会有益。

And I do hope that by arriving at this point in the episode now, that you have a much better understanding of the chemistry and physics of water and the way that water can powerfully impact your biology.

我确实希望通过现在这一集的这一点，您可以更好地了解水的化学和物理以及水如何强大地影响您的生物学。

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

In addition, please subscribe to the podcast on both Apple and Spotify.

此外，请订阅 Apple 和 Spotify 上的播客。

And on both Apple and Spotify, you can also leave us up to a five-star review.

在 Apple 和 Spotify 上，您还可以给我们留下五星级的评价。

If you have questions for us or comments about the podcast or topics you'd like me to cover or guests that you'd like me to include on the Huberman Lab podcast, please put those in the comments section on YouTube.

如果您对我们有疑问或对您希望我报道的播客或主题或您希望我在 Huberman Lab 播客中加入的嘉宾有意见，请将这些意见放入 YouTube 的评论部分。

I do read all the comments.

我确实阅读了所有评论。

In addition, please check out the sponsors mentioned at the beginning and throughout today's episode.

此外，请查看今天节目开头和整个节目中提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

On various episodes of the Huberman Lab podcast, we discuss supplements.

在休伯曼实验室播客的各个剧集中，我们讨论了补充剂。

While supplements aren't necessary for everybody, many people derive tremendous benefit from them for things like improving sleep, supporting hormones, improving focus, and so on.

虽然补充剂并不是每个人都需要的，但许多人从它们中获得了巨大的好处，例如改善睡眠、支持荷尔蒙、提高注意力等等。

The Huberman Lab podcast is proud to have partnered with Momentous supplements.

Huberman Lab 播客很荣幸与 Momentous 补充剂合作。

We've done that for several reasons.

我们这样做有几个原因。

First of all, Momentous supplements are of the very highest quality and are used with various sports teams and various studies through the Department of Defense and so on.

首先，Momentous 补充剂具有最高的质量，并用于各种运动队和国防部等的各种研究。

And Momentous supplements tend to be in single-ingredient formulations.

而重要的补充剂往往采用单一成分配方。

Single-ingredient formulations are absolutely essential if you are going to develop the most cost-effective and biologically effective supplement regimen for you because, simply put, they allow you to adjust the dosage of individual ingredients, to alternate days that you take different ingredients, to cycle them, and so forth.

如果您要为您开发最具成本效益和生物有效的补充方案，单一成分配方绝对是必不可少的，因为简单地说，它们可以让您调整单个成分的剂量，交替服用不同成分的日期，循环使用等等。

In addition, Momentous supplements are available internationally, which many other supplements are not.

此外，Momentous 补充剂在国际上有售，而许多其他补充剂却没有。

If you'd like to see the supplements discussed on the Huberman Lab podcast, you can go to livemomentous, spelled O-U-S, livemomentous.com/huberman.

如果您想查看 Huberman Lab 播客上讨论的补充剂，您可以访问 livemomentous，拼写为 O-U-S，livemomentous.com/huberman。

If you're not already following me on social media, it's hubermanlab on Instagram, Twitter, Facebook, and LinkedIn.

如果您还没有在社交媒体上关注我，请关注 Instagram、Twitter、Facebook 和 LinkedIn 上的 hubermanlab。

And at all of those places, I cover science and science-based tools, some of which overlap with the contents of the Huberman Lab podcast, but much of which is distinct from the content covered on the Huberman Lab podcast.

在所有这些地方，我介绍了科学和基于科学的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分与胡伯曼实验室播客所涵盖的内容不同。

Again, it's hubermanlab on all social media platforms.

再说一遍，所有社交媒体平台上都是 hubermanlab。

If you haven't already subscribed to the Huberman Lab podcast Neural Network Newsletter, it's a monthly newsletter that includes free toolkits, things like toolkit for sleep, how to enhance the quality and duration of your sleep, toolkit for focus, toolkit for neuroplasticity, toolkit for deliberate cold exposure, heat exposure, and summaries of podcast episodes.

如果您还没有订阅 Huberman 实验室播客《神经网络通讯》，这是一份每月通讯，其中包括免费工具包，例如睡眠工具包、如何提高睡眠质量和持续时间、专注力工具包、神经可塑性工具包、故意冷暴露、热暴露工具包以及播客剧集摘要。

All of those toolkits can be found by going to hubermanlab.com.

所有这些工具包都可以通过访问 hubermanlab.com 找到。

Go to the menu, scroll down to Newsletter, and simply give us your email.

转到菜单，向下滚动到时事通讯，然后向我们提供您的电子邮件。

We do not share your email with anybody.

我们不会与任何人分享您的电子邮件。

And again, the newsletters and toolkits are completely zero cost, and you will also find some PDF examples of previous toolkits.

再说一次，新闻通讯和工具包完全是零成本，您还可以找到以前工具包的一些 PDF 示例。

Again, that's hubermanlab.com.

再说一遍，那就是 hubermanlab.com。

Thank you once again for joining me for today's discussion all about the science, including the chemistry, physics, and biology of water and how your body utilizes water.

再次感谢您参加今天关于科学的讨论，包括水的化学、物理和生物学以及您的身体如何利用水。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。