TED演讲:人如果不喝水会怎么样(3)

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　　That estimate has since been fine-tuned. 但这个数据已被重新调整过。

　　Now, the consensus¹ is that the amount of water we need to imbibe² depends largely on our weight and environment. 现在的共识是我们需要摄取的水量主要取决于我们的体重及环境。

　　The recommended daily intake³ varies from between 2.5-3.7 liters of water for men, and about 2-2.7 liters for women,  建议男性每日水分摄取量在2.5-3.7公升之间，女性则在2-2.7公升之间，

　　a range that is pushed up or down if we are healthy, active, old, or overheating. 范围可弹性调整，依照我们是否健康、运动、年老或是否过热来判断。

　　While water is the healthiest hydrator, other beverages,  虽然水是最健康的饮品，但其他饮料，

　　even those with caffeine like coffee or tea, replenish⁴ fluids as well. 甚至含有咖啡因的咖啡及茶也都可以补充体液。

　　And water within food makes up about a fifth of our daily H20 intake. 食物所含的水约可补充我们每日水分摄取量的1/5。

　　Fruits and vegetables like strawberries, cucumbers,  水果及蔬菜--像是草莓、小黄瓜，

　　and even broccoli⁵ are over 90% water, and can supplement liquid intake while providing valuable nutrients⁶ and fiber⁷. 甚至是花椰菜皆含有超过 90%的水分，在提供有用的营养及纤维同时也能补充液体的摄取。

　　Drinking well might also have various long-term benefits. 良好的饮水习惯也会带来许多长远的效益。

　　Studies have shown that optimal⁸ hydration can lower the chance of stroke, help manage diabetes,  研究显示理想的水分摄取可以降低中风的机率，协助控制糖尿病，

　　and potentially reduce the risk of certain types of cancer. 也可能降低某些癌症的风险。

　　No matter what, getting the right amount of liquid makes a world of difference in how you'll feel, think, and function day to day. 不管如何，摄取适当的液体量，你身体的感受、思考及日常作业将会有很大的改善。

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