喝水的那些事：你做得对吗？

Is it true that I’m supposed to drink 8 glasses of water a day?

真的要每天喝8杯水吗？

No. “Eight a day” is a myth. What you really need is enough fluid to replace what you lose each day in your sweat, urine, breath, and other bodily excretions. That’s about 8 to 10 cups of water. Since we get about 4 cups’ worth from fruits, vegetables, and other foods, that leaves 4 to 6 cups for you to make up with beverages. Tea, coffee, juice, even soda count (though it’s also smart to avoid empty calories) toward your total. Of course, you may need more in hot weather or if you’re exercising or being more physically active than usual. So if you’re still thirsty, sip more.

不是。“每天8杯水”只是一个误区。你真正需要的是补充每天排汗，尿液，呼吸和其他身体排泄中失去的水分。那大约是8到10杯水。由于我们从水果、蔬菜和其他食物中获得约4杯水的分量，其余的4至6杯水你可以通过喝饮料来补充。茶，咖啡，水果汁，甚至碳酸水都算进你的总量。当然，天气热或当你运动或身体比平时更活跃时你需要补充更多水分。所以，如果你还是很渴，就多喝一点水。

Is it true that drinking too much water is dangerous?

喝太多水真的有危害吗？

Fact. “Water intoxication” is common among marathon runners, but it can also happen to anyone who’s exerting themselves for an extended period and guzzling lots of H2O. Physical stress like exercise reduces the kidneys’ ability to send urine to the bladder for excretion. Drink too much, and fluid levels could build in your body and brain, making brain cells swell and leading to headaches, nausea, vomiting, disorientation, and in some cases, death. To avoid it, drink enough to quench your thirst, not gallons. And if you need to drink large amounts of fluid, use Gatorade, Propel, Powerade, or other similar drinks that have vitamins and electrolytes besides just water.

这是事实。“水中毒”在马拉松参赛者身上是很常见的，但是它在一些长期不断暴饮大量水的人身上也会发生。如运动这种身体压力降低肾将尿液输送到膀胱进行排泄的功能。喝太多水，身体和大脑中的液面就会上升，促使脑细胞膨胀一起头痛、恶心、呕吐、定向障碍、有时候甚至导致死亡。为了避免这种情况，喝足以解渴的水，而不是大量地喝。如果你需要喝许多水，那么就喝佳得乐，Propel，动乐或其他类似的除了含水外还含有维生素和电解质的饮料。

Should I use a water filter at home?

在家该使用滤水器吗？

Yes, if water tests show that your drinking water contains pollutants or if it has an unpleasant taste or color. The right filter can remove impurities and toxins, including bacteria, copper, lead, mercury, parasites such as Giardia and Cryptosporidium, pesticides, radon, and volatile organic chemicals such as methyl-tert-butyl ether (MTBE) and dichlorobenzene and trichloroethylene (TCE).

是的，设想水测试显示你家里的饮用水含有污染物或水有难闻的味道或颜色。好的滤水器可以清除杂质和毒素，包括一些细菌、铜质、铅、水银、如鞭毛虫和隐孢子虫这些寄生虫、杀虫剂、氡和有机挥发物如甲基叔丁基醚(MTBE)和二氯苯和三氯乙烯(TCE)。

There are many types of filters on the market, from activated carbon filters that fit on your faucet to whole-house “anion exchange” systems, so your first step is to learn what you need to filter out of your water. Ask your local water-treatment authority for a report on your water quality. If you’re on a private well or want more in-depth information, consider hiring a private water-testing company.

市场上有很多种滤水器，从适合你家水龙头的活性碳过滤器到全屋阴离子交换系统都有，所以首先你要做的就是学习家里的水需要过滤掉的是什么。向当地水处理部门要一份水质量报告。如果你有一个私人的井或者想要更加深入的信息，就考虑请一个私人的水测试公司去测试水质量。

If you simply don’t like the way your water smells or tastes, an activated carbon filter may be all you need in order to enjoy your drinking water again.

如果你只是不喜欢水尝起来或闻起来的味道，那么，活性碳过滤器就可以满足你的需求，让你再一次喜欢你家的饮用水。

Why can’t I cook with hot tap water? Why must it be cold, even if I’m going to heat it anyway?

为什么不能用热的自来水做饭呢？即使我是要进行加热，为什么一定要用冷的自来水呢?

Hot water can dissolve tiny amounts of lead from your plumbing system. Older homes may have lead pipes, but even new plumbing that’s lead free can still contain lead in brass fitting or faucets or in copper pipes with soldered joints. In one study, tap water accounted for up to 20 percent of human exposure to lead. Boiling can further concentrate lead, which can damage your brain and nervous system. If you’re using a faucet that hasn’t been in use for the past 6 hour or some, first flush the piped by letting the cold water run until it’s as cold as it will get.

热水会分解管道系统中的微量铅。旧的家庭用的是铅管，但是即使是新的无铅水管装置在焊接接头的铜管件或水龙头或铜管中也含有铅。一项研究表明，自来水占人体所接触到的铅的20%。煮沸的水会进一步使铅聚集起来，对你的大脑和神经系统有害。如果你使用一个没有用过或大约6小时没用的水龙头，首先要开着水龙头让水流出来，冲洗水管，直到水变得跟正常一样冷。