I know last time I did a video on this, stirred up a lot of um opinions on this topic.

我知道上次我做了一個關於這個問題的影片，激起了很多關於這個話題的意見。

So before you click off, just please hear me out.

所以，在你把影片關掉之前，請聽我把話說完。

I will say right up front that I do drink water, but I'm not against water.

我先聲明，我確實會喝水，我並不反對喝水。

I drink about 2.5 L of water every single day.

我每天都要喝大約 2.5 升水。

However, there's some really interesting information about water because you may think that water hydrates you.

不過，有一些關於水的資訊非常有趣，因為你可能認為水能為你補充水分。

It actually doesn't. It could even dehydrate you.

其實不然，它甚至會讓你脫水。

And I'm primarily talking about drinking excessive amounts of water.

我主要指的是過量飲水。

There's a term for this. It's called water intoxication or water poisoning or overhydration.

這種情況有個專有名詞，叫做水中毒、或過多水分。

Because if you think about it, how does this water get into your cells?

因為你仔細想想，這些水是如何進入細胞的呢？

Is it a passive thing? Does it just kind of go into your cells and start hydrating?

是被動的嗎？它能直接進入細胞並開始補充水分嗎？

No, there are very specific proteins that allow this water to go into your cells and with the help of electrolytes.

不，有一種非常特殊的蛋白質能讓水進入細胞，並在電解質的幫助下進入細胞。

And so what happens when you drink a lot of water without electrolytes?

那麼當你喝大量不含電解質的水時會發生什麼事呢？

You can dilute the body's electrolytes, mainly sodium but other electrolytes as well, and that condition is called hypo nerem.

你會稀釋體內的電解質，主要是鈉，但也會稀釋其他電解質，這種情況稱為神經營養不良。

And here are the symptoms: headache, nausea, confusion, irritability, muscle cramping, as well as brain swelling.

過量飲水會出現以下症狀：頭痛、噁心、意識混亂、煩躁、肌肉痙攣、腦腫脹。

There's even a condition called EAH, that's a condition where the person is water logged.

甚至還有一種稱為 EAH 的病症，即人被水淹沒的情況。

And it's creating a lot of swelling in the brain and that could easily come from just drinking too much water.

它會導致大腦嚴重腫脹，而這很可能是由於喝了太多的水造成的。

And this often occurs when someone is exercising.

而這種情況往往發生在運動時。

And so this really pertains to athletes and people that exercise a lot, especially people that do marathons and they're drinking a lot of water, it could be quite dangerous.

所以這確實與運動員和經常運動的人有關，尤其是參加馬拉松比賽的人，他們喝了很多水，這可能會相當危險。

In fact, in the Boston marathon, 2005.

事實上，在 2005 年的波士頓馬拉松比賽中，

At the end of the finish line, they actually detected 13% of everyone that crossed the finish line had this hyponatremia, which is basically a diluted fluid in your body where you don't have enough sodium.

在終點線結束時，他們檢測到所有衝過終點線的人中有 13% 患有低鈉血症，這基本上是體內的稀釋液體，導致鈉含量不足。

Now, there's other things that also can cause hyponatremia other than just drinking too much water.

除了喝太多水之外，還有其他因素也會導致低鈉血症。

It could be that you had diarrhea, vomiting, you're just sweating too much because think about it, like when you sweat, it's really salty.

可能是你腹瀉、嘔吐，出汗太多，因為想一想，你出汗的時候，它真的很鹹。

And then also if you're drinking a lot of plain water without salt, you're just gonna create a situation where you're gonna actually be very deficient in salt.

而且，如果你喝大量不含鹽的白水，你只會造成一種非常缺乏鹽的情況。

Just as a side note: one of the first symptoms of a salt or sodium deficiency is muscle weakness, ok?

順便一提：鹽或鈉缺乏的第一個症狀是肌肉無力。

You feel very, very weak and this could easily occur if you're doing some type of sport or exercising and you just, you feel like your, your muscles are weaker and weaker.

你感覺非常非常虛弱，如果你正在做某種運動或鍛煉，並且你感覺你的肌肉越來越弱，這種情況很容易發生。

Well, obviously you need more salt and some people that have these sports drinks, might not have enough salt or other electrolytes in them.

顯然你需要更多的鹽，而一些喝這些運動飲料的人可能沒有足夠的鹽或其他電解質。

Instead, they might have a few electrolytes and a lot of glucose, which by the way, can tie up a lot of these electrolytes, especially potassium, it kind of locks it up.

相反，它們可能含有一些電解質和大量葡萄糖，順便說一下，它們可以束縛大量電解質，尤其是鉀，它可以將其鎖定。

There's another condition where a person is, they have very weak adrenals, right?

還有另一種情況，有些人的腎上腺非常弱，對吧？

The adrenals are very, very weak and that's called Addison's and that person can't hold sodium.

腎上腺非常非常弱，這就是所謂的艾迪生氏症，這個人無法容納鈉。

And so that person is very susceptible to having this hyponatremia situation.

所以這個人很容易出現低鈉血症。

So people that have that condition need to consume a lot of salt just to balance out the fluids.

因此，患有這種疾病的人需要攝取大量鹽來平衡液體。

Now, also when someone drinks alcohol, a lot of beer, you know.

還有當有人喝酒時，喝很多啤酒的時候。

I remember one time I was in high school and I drank a case of beer, which is very, very dangerous.

我記得有一次我在高中的時候，我喝了一箱啤酒，這是非常非常危險的。

And of course, I didn't drink any salt with that so that created a major imbalance with my electrolytes,

當然，我沒有喝任何鹽，所以這造成了我的電解質嚴重失衡，

and my brain felt like it was gonna explode because that's what happens when you actually have this hyponatremia is you swelling in the brain.

我的大腦感覺要爆炸了，因為當你真正患有低鈉血症時，就會發生這樣的情況：你的大腦腫脹。

You also have those that have a hypothyroid condition.

還有些人患有甲狀腺功能減退症。

You have people that are on diuretics, which can really throw off your electrolytes because it's meant to get rid of this sodium.

有些人服用利尿劑，這確實會導致電解質流失，因為它的目的是去除鈉。

And the person is usually on a low-sodium diet.

這種患者通常採用低鈉飲食。

You see, I really think there's more problems with having low sodium than high sodium.

你看，我真的認為低鈉比高鈉帶來的問題更多。

And by the way, if you do consume a lot of sodium, you can always balance out that with more potassium.

順便說一句，如果你確實攝取了大量鈉，可以用更多的鉀來平衡。

People who are salt-sensitive are really potassium deficient.

對鹽敏感的人確實缺鉀。

Infants are also susceptible to having this hyponatremia situation.

嬰兒也容易出現這種低鈉血症情況。

People who are on SSRIs are susceptible as well and diabetics are also susceptible to having this situation because of the different fluid electrolyte imbalances.

服用 SSRIs 的人也容易出現這種情況，糖尿病患者也容易出現這種情況，因為體液電解質不平衡程度不同。

And also, they have higher sugar and they're going to be peeing out more fluid and so they can easily be dehydrated.

而且，它們的糖含量較高，會排出更多的液體，因此很容易脫水。

So drinking more water is not the only cause of this hyponatremia.

因此，多喝水並不是造成低血鈉的唯一原因。

If the person has diarrhea or is vomiting or is exercising and sweating all these salts out or is on certain medications that can be also creating a situation.

如果患者腹瀉、嘔吐、運動或出汗，所有這些鹽都會排出體外，或正在服用某些藥物，也可能會造成這種情況。

You'd want to advise them to also add sodium and not go crazy with too much water.

你會想建議他們也補充鈉，不要喝太多水。

So if you're checked out on this video, check back in because this next thing I want to tell you is very, very important.

因此，如果你觀看了該影片，請回來觀看，因為我想告訴你的下一件事非常非常重要。

There has been deaths occurring from people drinking about 6L of water.

曾經有人因飲用約 6 公升水而死亡。

Within a three hour period.

在三小時內。

What is 6L of fluid?

6 升液體是多少？

That is 1.5 gallons.

即 1.5 加侖。

I mean, I'm sure you've known people who have drink just guzzled a gallon of water in one sitting very quickly, not smart.

我的意思是，我相信你一定認識一些人，他們喝水的速度非常快，一口氣就能喝掉一加侖的水。

When I was in the military, when I would march 17 miles.

當我在軍隊時會行軍17英里。

Right, we drink a tremendous amount of water, but we'd also take salt with that.

沒錯，我們喝大量的水，但我們通常也會在水中加鹽。

Typically now, at least in the military when you're training, the most that you're supposed to drink per hour is 1 to 1.5 L of fluid per hour.

通常情況下，至少在軍隊訓練時，每小時最多應該喝 1 到 1.5 公升液體。

So you don't wanna drink way too much fluid, too fast, even if you're sweating.

所以，即使出汗了，也不要喝得太多、太快。

Now, of course, on the flip side, if you're susceptible to kidney stones, you should be drinking at least 2.5 L of fluid a day, even if you're not thirsty.

當然，另一方面，如果容易患腎結石，即使不渴，每天也應該喝至少 2.5 公升液體。

But the point is you do wanna pay attention to your thirst and drink when you're thirsty and not go crazy with too much.

但重點是你要注意自己的口渴程度，口渴時就喝水，而不是喝太多。

But I think 2 to 2.5 L of fluid is totally reasonable.

但我認為2到2.5公升的液體是完全合理的。

Of course, if you're doing exercise or doing marathons, you really wanna make sure you don't create this condition called hyponatremia where you're just guzzling all this water um with very little electrolytes.

當然，如果你正在鍛鍊或參加馬拉松，你要確保你不會造成這種稱為低鈉血症的情況，即你只是消耗所有這些水，而電解質卻很少。

The last point I'm gonna make, which is very important if you're exercising and you're sweating and you're taking a regular electrolyte powder that's not necessarily meant for sports or exercise.

我要說的最後一點是，如果你正在運動並且出汗並且正在服用不一定用於運動或運動的常規電解質粉，這一點非常重要。

You might want to either add more sodium to that electrolyte or use some type of sport hydration, electrolyte with more sodium.

你可能需要在電解質中添加更多的鈉，或使用某種類型的運動補水，即含有更多鈉的電解質。

Now, because of the censoring and the suppressing of the algorithms on YouTube, it's becoming more difficult to find my content and there's a lot of content that I cannot put on YouTube unfortunately.

由於 YouTube 上演算法的審查和壓制，找到我的內容變得更加困難，不幸的是，有很多內容我無法放在 YouTube 上。

So to make sure you have full access of all my information, go to doctorberg.com and subscribe to my newsletter by clicking the link down below in the description.

因此，為了確保您可以完全取得我的所有信息，請訪問 doctorberg.com 並通過說明欄中的連結訂閱我的新聞通訊。

I will see you on the other side.

我們在那邊見。

Now, I actually created another very popular video on hydration.

我其實還製作了另一個非常受歡迎的關於補水的影片。

If you haven't seen this one, check it out.

如果你還沒看過，不妨去看看。