我一天应该喝多少水(二)-网帖翻译-龙腾网

Imo Emah, Medical Doctor. So I guess I know a thing or two.

Imo Emah，内科医生，所以我对此会有些了解

THE RECOMMENDED AMOUNT OF WATER IS A LIE.

推荐饮水量这种说法本身就是不对的。

Your body doesn't need a fixed volume of water to maintain itself. The required amount actually varies significantly depending on the size of the person and how much water is lost. In the summer, when you sweat more, you'll need more glasses of water. In the winter, when your body is conserving heat and sweating rarely happens, you'll need fewer glasses. If you're a sportive person who breaks a sweat often, you'll need to recover all the water you've lost. So for any given person, the amount of water they need in a day can range from four glasses to sixteen. And that's not counting the water you consume in other forms, such as in your food. Also, “6 to 8 glasses of water per day” doesn't mean the same thing for a 6 foot 3, 90kg man as it does for a 5 foot 4, 55kg woman.

你的身体进行各种生理活动时需要的并不是固定量的水。一个人对水的需求量实际上是随着他自身的体型和损失的水量的不同而不同。夏天，当你出很多汗的时候，你需要补充更多的水。冬天，你的身体为了保存热量并且很少出汗，你需要的水会少很多。如果你是一个经常流汗并且热爱运动的人，你需要（多补充水），以此来恢复你所失去的水分。因此，对于任何特定的人来说，他们一天需要的水量可以从4杯到16杯不等。这还不包括以其他形式消耗的水，比如食物中的水。此外，“每天6到8杯水”对于一个6英尺3，90公斤的男人和一个5英尺4，55公斤的女人来说并不是一样的。

The thing is: your body monitors your water level by itself. There are receptors in the brain dedicated to this task, wired into the hypothalamus which is like the functional command center of all the body's processes. And when a drop in water level is detected, the hypothalamus doesn't wait for the other part of the brain to remember that “you need 6 to 8 glasses of water”. It simply fires a new set of nerves (your Vagus nerves) to your throat and gives you one of the most common sensations you feel during the day:THIRST.

事情是这样的:你的身体会自己监测你的水含量，大脑中有专门负责这项任务的神经元，它会连接到下丘脑，而下丘脑就像是你身体的功能指挥中心。当检测到水位下降时，下丘脑并不等待大脑的另一部分记住“你需要6到8杯水”这一意识，它只会向你的喉咙发射一组新的神经(你的迷走神经)信号，给你一个白天最常见的感觉:口渴了。

That's how you know you need water. there's a pre-established biological mechanism for monitoring your water requirements which has existed since mankind first walked the earth. So unless you can't trust your brain to function properly, you really don't need to think about your water intake or strive to reach any “recommended” amount.

这就是你知道你需要水的方式。自从人类出现在地球上以来，就预先建立了一种生物机制来监测你的需水量。所以除非你不能相信你的大脑在正常运转，否则你真的不需要考虑你的水摄入量或努力达到所谓的“推荐”量。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

Ensure that you have a source of clean water, and drink when you feel thirsty. That's the real recommended amount.

确保自己喝的水是干净的，渴了就喝。那才是真正的推荐量

Denise Anderson, Farmer

Denise Anderson 农民

I used to follow the AMA’s (American Medical Association’s) suggestion of water intake: 4 - 8 glasses per day. I had headaches, was constipated, my joints ached. I was tired, had trouble sleeping. Most of my life, I thought I was drinking plenty of water Well, fast forward to 2017 when I found out about the symptoms of dehydration…and realized that I have always been dehydrated all my life.

我曾经遵循AMA(美国医学协会)的饮水建议:每天喝4 - 8杯水。我有头痛，便秘，关节疼痛等疾病，累了的时候还睡不着。活了大半辈子的我以为我喝的水是很多，但是2017年快到来的时候，我发现自己有脱水的症状。这才意识到我这辈子一直都是脱水状态的。

I learned that to stay hydrated, the human body needs one ounce of water per one pound of body weight. For me, it would have been 3.3 quarts. For my husband, it would have been 6.5 quarts. I divided his body weight by 32 ounces (1 quart). Then I put out the appropriate number of glass bottles filled with filtered water and fulvic minerals. We had to drink our quota each day. I also found out that if we felt thirsty, it was too late…we were already very dehydrated. We had to drink water all day, and all night. The human body is made up of 72% water and must be hydrated to function properly. Thankfully, we never ever drank water from plastic bottles. That is the worst way to get your water intake as you are drinking plastic with your water. Water is a dissolved and dissolves anything it touches, except glass.

我了解到，为了保持水分的稳定，人体每磅体重需要一盎司的水。对我来说，我应该需要3.3夸脱。对我丈夫来说，他应该是需要6.5夸脱，这是我用他的体重除以32盎司(1夸脱)算出来的。我拿出装满过滤水和黄腐酸矿物质的玻璃瓶，这就是我们每天的摄水量。我还意识到，如果我们感到口渴再喝水，那就太晚了。因为你是我们已经严重脱水了，所以我们不得不整天整夜地喝水。人体是由72%的水组成的，必须依赖水合作用才能正常运转。谢天谢地，我们从来没有喝过塑料瓶里的水，用塑料瓶装水是最糟糕的取水方式，因为水中是会有塑料的，水是一种溶解物质，它能溶解除了玻璃以外任何它接触到的东西。

Today, I never had headaches, I am never constipated. My joints and muscles don’t ache, and I sleep 8 hrs every night. Consequently, I’m very energetic .

现如今，我的头不痛了，也不会便秘了，关节和肌肉也不疼了，每天晚上还可以睡8小时。因此这让我保持精力充沛。

Vonia Martin
You can never drink too much water, in my opinion. My water consumption varies, depending on my thirst but at least I drink 88 ounce glasses everyday. Most days a lot more because other then a cup of coffee and an occasional coke ROh2o is all I drink.

在我看来，你不能喝太多的水。我平时的用水量会因口渴而异，但我每天至少会喝88盎司。大多数时候喝得更多，因为除此之外，我还会喝一杯咖啡，偶尔还会喝一杯可乐。

My water up goes with me everywhere . It saves me money on those over priced beverages, that have no nutritional value what so ever, the restaurants try to sell me.

我去任何地方会带着我的水杯，它为我节省了很多钱。有了它，我就不用买那些餐馆总是试图卖给我的没有什么营养价值还很贵的饮料了。

The other item I like to bring with me is real maple syrup. Most people don’t even know what real maple syrup looks like or tastes like! It is amazing stuff, like honey it’s a naturally sweat substance that our bodies recognizes. This is important for quick obsorbtion and turned into energy to fuel our bodies.

我喜欢带的另一种东西是真正的枫糖浆。大部分人甚至都不知道真正的枫糖浆是什么样子，什么味道的！它是一种神奇的东西，就像蜂蜜一样，是一种我们身体能够吸收的天然液体。机体可以快速吸收它并转化为能量，以此供能。

The commercial that claims our bodies don’t know the difference between beat sugar and cane sugar or corn syrup and maple syrup. Bullshit! Of course our bodies don’t care what we call these things all it is concerned with is how effectively it can get what it needs from everything we consume.

有种说法声称我们的身体不知道砂糖、蔗糖、玉米糖浆和枫糖浆的区别。扯淡！当然，我们的身体不在乎我们称这些东西为什么，它所关心的是如何有效地从我们摄入的一切中获得它所需要的东西。

The further something is from it’s natural state the harder our bodies have to work to get any nutrients from it. If our bodies do not recognize it as having any nuitritional value it stores it.

某些东西离它的自然状态越远，我们的身体就越难从中获取营养。如果我们的身体一旦不认为它有价值，就无法吸收它。

So many people are over weight but if you ask them they are always hungry. They are not getting any nutrition. Eating pizza and French fries will only lead to health problems. Whole Foods with as little to no sugar as possible and do not drink your calories.

很多人明明已经超重了，不过你问他们的时候，他们总是很饿，因为他们没有从食物中得到任何营养。吃披萨和薯条只会导致健康问题。（所以对于肥胖的人来说）尽量少糖或无糖，尽量不要摄入卡路里。

Pete Gannett
While all of the answers to date address water intake, then don’t really answer the question. I’m not sure my response will exactly answer it but may be it will be a little closer.

目前所有的答案都是关于水的摄入量方面，但这并没有真的回答这个问题。我不确定我的回答是否是准确的，但可能会更接近答案。

The current estimate for water is 6 liters for a person weighing 75 kg (165 lb).
So the caveats. The number I’ve given is actually the LD 50. LD 50 is one of the most commonly quoted figures when discussing the toxicity of chemicals and stands for ‘lethal dose 50%’, or ‘median lethal dose.’ This is the amount of a chemical required to cause death in 50% of the animals in the group it is tested on. In this case, it is an estimate because it is unethical (and likely illegal) to do the actual experiment on humans.

目前对于体重75公斤(165磅)的人来说，水量估计是6升。我想说的是，这个数字其实是半数致死量。半数致死量是讨论化学品毒性时最常引用的一个数字，代表“致死剂量为50%”，或“中位致死剂量”，这是一种化学物质所需的量，该化学物质会导致该组中50%的动物死亡。针对上面的情况，这只是一个估计，因为在人类身上做实验是不道德的(可能是非法的)。

The figures can be given for when the chemical is given orally, when it is applied to the skin, or when it is injected into the animal (sorry PETA). The results of these tests can then be converted into figures for humans, and expressed, for example, in milligrams per kilogram of body weight. The smaller the lethal dose, the more toxic the chemical; thus, the LD50 provides a single number for comparing the toxicities of all chemicals.

这些数字是当化学物质被口服时，应用到皮肤上时，或者被注射到动物体内时(这有点对不起善待动物的组织)得出来的结果，再将这些测试的结果转换成人类使用的数字，并以毫克/千克来表示。致死剂量越小，化学品毒性越大。因此，半数致死量提供了一个单一的数字来比较所有化学品的毒性。

There are a number of caveats to the LD50 test. Firstly, as mentioned, it is the dose required to kill 50% of the test subjects. Therefore, it does not guarantee death – in fact, it’s possible to take more than the lethal dose and live, and take less of the lethal dose and die. For the purposes of clarification, other types of lethal dose data also exist: the LDLo (Lethal Dose Low) is the lowest dose known to have resulted in fatality in testing, whilst the LD100 (Lethal Dose 100%) is the dose at which 100% of the test subjects are killed.

半数致死量测试中有一些警告。首先，如前所述，这是杀死50%受试者所需的剂量。因此，它不能保证会引起死亡——事实上，（受试者）有可能摄入超过致死剂量的药物而存活，也有可能摄入低于致死剂量的药物而死亡。为了更加准确，还存在其他类型的致死剂量数据:LDLo(低致死剂量)是已知在测试中导致死亡的最低剂量，而LD100(100%致死剂量)是100%受试者死亡的剂量。

Another issue with the lethal dose tests is that animals are not humans. The sensitivity of animals to different chemicals varies from species to species, and can also vary from that of humans. A prime example is that of the chemical theobromine, found in chocolate. Humans can stomach around 1g/kg of their body weight of theobromine. It’s next to impossible for a human to eat enough chocolate to die of theobromine poisoning (an average 200g bar of milk chocolate contains a little under 300mg). So much for the dessert called ‘Death by Chocolate’. Compare this to dogs, who can only tolerate around 300mg/kg of their body weight, and can therefore easily die as a result of eating too much chocolate.

致命剂量测试的另一个问题是：它的受试者是动物不是人类。动物对不同化学物质的敏感性因物种而异，这可能与人类有所不同。一个主要的例子是巧克力中的化学物质可可碱，人类可以消化大约1g/kg的可可碱，几乎不可能因为吃太多的巧克力而死于可可碱中毒(平均200克的牛奶巧克力含有不到300毫克的可可碱)。这就是名为“巧克力致死”的甜点。相比之下，狗只能承受大约300毫克/千克，因此很容易因吃太多巧克力而死亡。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

With respect to PETA, an issue with the lethal dose tests is ethics. There is obviously an aspect of animal cruelty involved in the tests, and for this reason they are now being widely phased out, with other methods for assessing toxicity preferred.

对于善待动物的组织来说，致命剂量测试还涉及到了一个伦理问题。很明显，试验会伤害到动物，因此，致命剂量测试正在被广泛淘汰中，而其他评估毒性的方法将会更受青睐。

Ray Menon, studied at Rutgers University

Ray Menon曾就读于罗格斯大学

This varies for each person, and it also varies with the seasons. But here’s what I do…

这个问题因人而异，也因季节而异。但我是这样做的。

1. Buy a 1.0 Liter water bottle ( 33 ounces glasses),you can also use a 1 liter PET bottle that you get when you buy bottled water (as long as you change it every month).
2. Fill up the bottle with room temperature water first thing in the morning when you wake up. Drink half of it (1/2 liter) right away, and re-fill it. You can have your morning coffee or tea after this, if you like.

买一个容量为1.0升的水瓶(可以是33盎司的玻璃瓶)，也可以是用1升的瓶装水的瓶子(只要是每个月换一次)。
早上醒来的第一件事就是把瓶子装满室温水，马上喝掉一半(1/2升)后，重新灌满。如果你愿意的话，在这之后还可以喝早茶或咖啡。

3. Finish the re-filled bottle (1.0 Liter) by about 4 PM, taking sips of water whenever you feel like. Just make sure to chug the water remaining in the bottle at 4 PM, and re-fill it.
4. Take sips of water whenever you feel like, and chug the remaining amount of water at night before you go to bed.

在下午4点前喝完瓶子里的水(1.0升)，再重新装满。想喝的时候就喝点，只需确保在下午4点左右的样子喝完再重新装满就好了。
想喝的时候就喝几口，争取在晚上睡觉前把剩下的水喝完。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

5. This works out to 2.5 Liters (82 ounces glasses) of water per day. No matter what your weight and body type or the season of the year, this is the MINIMUM amount of water you must consume every day.
6. Any other liquids that you consume (coffee, tea, fruit juices, cocktails soda, water melon, oranges etc.) will be over and above the minimum amount of water that you will drink per day.

这相当于每天喝2.5升或者82盎司的水。不管你的体重和体型是怎么样的，也不管这是一年中的哪个季节，这都是你每天至少消耗的水量。
你喝的任何其他液体(咖啡、茶、果汁、鸡尾酒苏打、西瓜、橘子等 )都将使你的摄水量超过最低水量。

7. If you practice this for one month, your skin will clear up, your bowels will become regular and you will find that you reduce the chances of contracting many conditions/diseases (gallstones, kidney stones, diabetes etc.).
8. I appreciate any feedback from someone who has already tried this regimen. Thank you.

如果这样坚持一个月，你会发现你的皮肤会变得很干净，肠道也会变得很正常，连患病的几率也在大大降低(像结石、肾结石、糖尿病这些)。
我很感激已经尝试过这种养生法的人给我的反馈。谢谢。

Ray Shaw
If you are in a hot environment you may need more, If you are expending a lot of energy you may need more…. You need a certain amount of water to help get rid of waste from your body and your body itself is about 70 percent water so its not good to be too dehydrated but what the tipping point to excess depends upon so many things that to state an absolute of 8 glasses is not really accurate…. It could be less….it could be more…..just try and drink plenty.

如果你身处炎热的环境当中，那就可能需要多喝点水，如果你正在消耗大量的能量，也可能需要喝更多。因为你需要一定量的水来帮助你清除体内的废物，而身体的70%都是由水组成的，所以过度脱水是不好的，但是过量的临界点取决于很多方面，以至于8杯这个概念并不准确。它可能更少，可能更多，可以试着多喝点。

When you are not drinking enough firstly your lips will get dry. This is the first sign that your body is already dehydrated. When you are dehydrated your capacity to function mentally will decrease (i am not saying you will turn into a clown but your ability to make decisions will be slower and memory recall will diminish than if you are completely hydrated.) Water is needed to pump oxygen around your body in your bloodstream and when the blood thickens from lack of water it becomes less efficient at doing this. As blood gets thicker its ability to carry oxygen diminishes and your brain has less oxygen to work with and we all know starving the brain of oxygen is not a good thing ever.

当你水没有喝够的时候，你的嘴唇会变干，这是你身体已经脱水的一个迹象。脱水的时候，你的精神状态会变差，我不是说你会变成小丑，但是你做决定的能力会变慢，记忆能力也会下降。水是将氧气泵入血液中的必需物质，当血液因缺水而变稠时，人的工作效率就会降低。随着血液变得越来越稠，它携带氧气的能力也会越来越弱，你的大脑可以利用的氧气也越来越少，大家都知道让大脑缺氧从来都不是一件好事。

If you continue in this state and get more dehydrated then your kidneys will diminish in their capacity to filter garbage from your blood and your body may start pushing rubbish straight through your skin instead (and you will start to get pimples in all sorts of places on your body

如果你继续处于这种脱水状态或者更加严重的话，你的肾脏过滤血液废物的能力就会减弱，那么你的身体可能会开始将这些废物直接带进你的皮肤(导致各个部位开始长粉刺）

So there is no rule that says you need to drink “x” amount of water a day as its different for everybody and different levels of dehydration have different effects on the body but its not good for you to continue in a state of dehydration permanently but if your lips are feeling a bit dry then go drink water.

没有规定说你每天必须需要喝“x”量的水，因为每个人都是不一样的，不同程度的脱水对身体有着不同的影响，但对你来说，持续脱水是不好的，如果你的嘴唇有点干，那就去喝水吧。

James Semper, I study chemistry. I know something about compounds.

James Semper 我是学习化学的，我对化合物很了解。

You drink when you're thirsty. Our bodies are designed to tell us when we need water. This mechanism is called thirst.

渴了就喝。我们的身体会告诉我们什么时候需要水。我们管这个机制叫口渴。

If you want a visualization to encourage you to drink a bit more (or less), you can check out the color of your urine. The yellow in urine (and the brown in feces) comes from the breakdown of the heme from hemoglobin. Unless you're injured or sick, it tends to break down at a fairly regular rate. If it is dark orange, you should probably be drinking more fluids. If it is colorless, hold back some. You might be overhydrating. (Notice I didn't say clear. Clear means you can see through it, not that it is void of color).

如果你想要一个视觉效果来提醒你多喝一点(或少一点)，你可以检查一下你尿液的颜色。尿液中的黄色(粪便中的棕色)来自于血红蛋白中血红素的分解。除了你受伤或生病以外，它往往会以一定规律的速度来分解。如果是深橙色，你也许得补充更多的液体。如果是无色的，那就少喝点，因为你可能喝得太多了。(需要注意的是，我上面并没说清楚，清晰是意味着你能看到它，而不是说它是没有颜色的)。

So what's the harm in too much or too little water?
We need water to function. I can list a dozen uses of water in the body. Every organ needs it.

那么水补充得太多或者太少有什么危害呢？
我们需要水来维持身体的各项机能稳定。我可以列出水在体内的十几种用途，身体每个器官都需要水的帮助。

There is this thing called osmosis. Osmosis is water's potential to cross a semi-permeable membrane to equalize salt content. Too little salt (over hydration) and water rushes into your cells and can cause swelling or cell death. This causes maybe issues with the brain. Too much salt (under hydration) and we see water rush our from your cells.

有种作用叫作渗透。渗透作用是水穿过半透膜以平衡盐含量的潜力。太少的盐(过度水合)和水涌入你的细胞，会导致细胞肿胀或细胞死亡。这可能会使大脑出现问题。过多的盐(在水合作用下)，会使水从你的细胞中涌出。

Additionally we have ion channels all throughout the body that require a specific range of ions to be effective. Nerve impulses are facilitated through a specific ion concentration as well. Blood pressure can be affected by this ion concentration and water content as well, most notably by eating a lot of salt and drinking a lot of water.

此外，我们全身各处都有离子通道，不过需要特定范围的离子浓度才能使其发挥作用。神经冲动会因为特定的离子浓度得到促进，血压也会受到这种离子浓度和含水量的影响，当你摄入大量的盐和水的时候效果最显著。

The body can be overly complicated. Drink when you're thirsty and you should be fine. Drink if your urine is really dark and you should be fine. Don't use dizziness as an indicator of hydration (this is a symptom of over and under hydration). And as always, ask your doctor if you have any concerns. They have a few more years education than myself, experience, and the qualifications.

身体的构造可能过于复杂。不过在你渴了的时候，尿液颜色深的时候多喝点水应该就没事了。千万不要用头晕作为水合作用的指标(这是水合作用过度或不足的症状)。和往常一样，有任何顾虑都可以询问你的医生，他们比我多受几年教育，更有经验，更有资格。

Kirnesh Pandey, Chief Consultant Diabetologist

Kirnesh Pandey首席顾问，糖尿病专家

Anything in excess is counterproductive. Water is no exception. I remember a patient in my clinic who presented with altered behavior since few hours. I got his sodium tested and it was pretty low .On inquiry, his wife revealed that since few days he has been religiously drinking more than 10 liters of water per day. His spiritual 'mom' has advised him to gulp gallons of water down the throat to purge toxins out of the system. He drank more than his kidney could excrete resulting into drop in sodium levels (hyponatremia). Sudden fall in sodium levels is an extremely dangerous medical condition which can even lead to death .

任何东西过量都会有适得其反的效果，水也不例外。我记得我诊所里的一个病人几个小时后就出现了行为上的异常。我给他做了钠测试，结果发现钠含量很低。经询问他的妻子才了解到，几天以来，他每天都饮用超过10升的水。他的精神上的“妈妈”建议他将大量的水咽入喉咙，将毒素排出体外。结果喝的水超过了肾脏的排泄能力，导致钠水平下降(低钠血症)。钠水平的突然下降是一种极其危险的状况，甚至可能会导致死亡。
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Kidneys can excrete up to 20 liters of water per day but that is dependent on amount of solute intake and secretion of a hormone called ADH (anti-diuretic hormone). Excessive consumption of water should result in suppression of ADH hormone which results in passing dilute urine. Some individuals have defect in ADH secretion and despite consuming large amount of water, fail to suppress ADH secretion which results in water retention and thereby drop in sodium levels, as in my patient .

肾脏每天排出的水多达20升，但这取决于溶质的摄入量和一种叫做ADH(抗利尿激素)的分泌。过量饮水会抑制抗利尿激素的分泌，从而导致尿液被稀释。有些人抗利尿激素的分泌有缺陷，尽管他消耗了大量的水，却不能抑制抗利尿激素的分泌，还会导致水潴留，从而降低钠水平，这就像我的病人一样。

So the question is how much water should one drink ?
Well, that depends on your thirst. Thirst is a very sensitive mechanism to regulate water intake. Under normal physiological conditions, drinking enough water to quench your thirst is good to keep you healthy .

所以我们的问题是一个人应该喝多少水？
那就要看你渴不渴了。口渴是一种非常敏感的调节水分摄入机制。在正常的生理条件下，喝足够的水解渴是对身体健康有好处的。

Sri Hari Prakash
Drinking 5 litres a day during summer and 4 litres a day during winter is advisable.
If we follow this regularly,

夏天每天喝5升，冬天每天喝4升左右比较合适。如果我们经常这样做的话：

1.you will feel energised all day.
2. Your skin will thank you as toxins are flushed out with sweat.
3. Your internal organs will function well.
4. If you drink lot if water with a high fibre diet, your chances of getting constipated will be very less.

你会感觉一整天都充满活力。
你的皮肤会变好，因为毒素被汗水冲走了。
你的身体器官可以很好的运作。
如果你饮用大量高纤维饮食的水，患便秘的几率会非常小。

5. Chances of developing renal stones are also less.
6. Chances of urinary tract infections are low.
7. Aids in weight loss as it keeps you full.

患肾结石的几率也会减小。
尿路感染的几率很低。
这还有助于减肥，因为它能让你保持饱腹感。

1 litre around 12:30 PM I.e 15 to 30 MTS before lunch. This will make you feel full and reduces your chances of over eating during lunch.
1 litre around 3 PM.
1 litre around 5:30 PM.

下午12:30左右，即午餐前15至30分钟，喝1升左右的水，这会让你感觉很饱，可以让你午餐少吃点。
下午3点左右喝1升。
下午5:30左右喝1升。

1 litre around 8pm. 15 -30 MTS before dinner. Avoid drinking water after that as you will end up waking at midnight to urinate. This will disturb the quality of sleep.

晚上8点左右喝1升。晚餐前15 -30 分钟可以喝点，之后就不要喝了，否则你会在午夜醒来小便，这将会很影响睡眠质量。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

During winter you can avoid that 1 litre around 2:30 pm.
I have the habit of drinking green tea twice a day, 100 ml in the morning and evening and a tender coconut in the morning,so in summer as I get around 600 ml from Green tea and tender coconut, I drink only around 500 ml around 2:30 PM.

冬天的时候，你就可以不用在下午2:30左右喝1升了。我有每天喝两次绿茶的习惯，早晚各100 ml，早上还会吃一个嫩椰子，所以在夏天，当我从绿茶和嫩椰子中获得大约600毫升的水分后，下午2:30左右就只需要补充大约500毫升的水了。

Regarding the quantity, you can drink upto 6 litres a day. Try to drink atleast 4 litres a day. Most people of our generation drink only 2–3 litres a day at max. Their urine gets concentrated and they end up having renal stones.

关于摄水量的问题，（在我看来）你一天最多可以喝6升。尽量至少每天喝4升的样子。然而，我们这一代大多数人每天最多只喝2-3升，他们的尿液被浓缩，最终导致了肾结石的出现。

原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处