“弱者喝饮料，强者喝大水”爆火！医生提醒……

近日，“弱者喝饮料，强者喝大水”的一套“大水理论”在网络上走红。

所谓“大水”，是年轻人对“大量白水”的简称。有博主表示，成年人一天要喝1.5升至2升水，“喝大水”才健康。市场上，1.5升乃至2升的大容积水壶和茶杯也迎来热销，因为喝完一壶或一杯刚好达标。

The "big water theory" has gone viral online. "Big water" is young people's shorthand for drinking large amounts of plain water, often from oversized bottles. Some bloggers claim adults need to drink 1.5 to 2 liters of water a day. The market has caught on: oversized water bottles and cups are flying off the shelves.

不少网友表示：“小水”解渴，“大水”解人生；

但有网友提示，也别喝太多了。

对此，上海疾控发文提醒，“喝大水”有可取之处，但不能盲目跟风，饮水过量甚至可能引发水中毒，严重时危及生命。

In response, the Shanghai Municipal Center for Disease Control and Prevention said the "big water" habit has its benefits but warned people not to overdo it. Drinking too much water can cause water intoxication, which can be fatal in severe cases.

上海交大附属瑞金医院的医生介绍，短时间大量喝下纯水，容易出现稀释性低钠血症，也就是大家说的水中毒。稀释性低钠血症轻症包括恶心呕吐、头痛乏力、注意力不集中等症状，影响正常生活与工作。病情加重后，可能危及生命。

Doctors at Ruijin Hospital affiliated to Shanghai Jiao Tong University School of Medicine said that downing a large amount of plain water in a short time can lead to water intoxication. Early symptoms include nausea, vomiting, headaches, fatigue and trouble concentrating, which can interfere with daily life and work. As the condition progresses, it can become life-threatening.

如何喝水？

据上海疾控介绍，“8杯水”这个提法最早来自1945年美国一份营养建议。原文提到成人每日约摄入2升液体，但紧接着就说明，水分大部分来自饭菜、果蔬、汤品里的水，并不是要求额外再喝够2升白水。 

后续不少医学研究者也多次辟谣，不存在统一的“8杯水”硬性标准，体重、性别、活动量不同，需水量差别很大。

According to the Shanghai Municipal Center for Disease Control and Prevention, the "eight glasses of water a day" rule may have originated from a 1945 US dietary recommendation. Medical researchers have repeatedly debunked this claim. There is no one-size-fits-all "eight glasses a day" rule; individual water needs vary depending on body weight, sex and activity level.

《中国居民膳食指南（2022）》建议：在温和气候条件下，低身体活动水平成年男性每天喝水1700毫升，成年女性每天喝水1500毫升。每次1杯，每杯约200毫升。

For adults with low activity levels, China's Dietary Guidelines (2022) recommend daily water intakes of about 1,700 milliliters for men and 1,500 milliliters for women in mild weather. The guidelines also suggest drinking about 200 milliliters at a time.

什么时候该喝水？

综合羊城晚报及广东卫生信息，尿液颜色，是最简单的自测仪——呈透明或浅黄色，说明水分充足；颜色加深、发暗，就提示该补水了。不过，尿液颜色会受到饮食、药物和疾病等因素影响，不能作为绝对的诊断依据。

医生提醒，不要渴到极致一次性猛灌，应当小口慢喝，早晚各一杯，其他时间每隔1至2小时分次补水。此外，大量出汗之后，除了补水，还要补充电解质，可以喝适当的运动饮料或者淡盐水。

Doctors say don't wait until you're parched and then chug a lot of water at once. Instead, drink water regularly throughout the day — a cup in the morning, another in the evening and about one cup every one or two hours in between. After heavy sweating, replenish lost fluids and electrolytes. A sports drink or lightly salted water may help.

你喜欢喝“大水”吗？对于喝“大水”的现象，你怎么看？ 

来源：21世纪英文报 中国青年报 广东卫生信息 羊城晚报 上海疾控

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