必备：使用盐来提升心理与身体表现

欢迎来到休伯曼实验室精华版，在这里我们将回顾过往节目，为您提供最有效且可操作的、基于科学的心理健康、身体健康和表现提升工具。

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science based tools for mental health, physical health, and performance.

我是安德鲁·休伯曼，斯坦福大学医学院神经生物学和眼科学教授。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

今天，我们将讨论盐，也就是钠。

Today, we are going to discuss salt, also referred to as sodium.

盐在大脑和身体中具有许多重要的功能。

Salt has many, many important functions in the brain and body.

例如，它调节体液平衡，影响你对水分的需求量和排泄量。

For instance, it regulates fluid balance, how much fluid you desire and how much fluid you excrete.

盐还调节你对其他营养物质的食欲，比如糖和碳水化合物。

Salt also regulates your appetite for other nutrients, things like sugar, things like carbohydrates.

我们每个人体内都存在一小群神经元。

We all harbor small sets of neurons.

我们称这些神经元群为核团，即能够感知我们大脑和身体中盐分水平的神经元小集群。

We call these sets of neurons nuclei, meaning little clusters of neurons that sense the levels of salt in our brain and body.

有几个脑区负责这一功能，这些脑区非常特殊，因为它们缺乏其他脑区所具有的生物屏障。

There are a couple of brain regions that do this and these brain regions are very, very special, special because they lack biological fences around them that other brain areas have.

这些屏障，或者更准确地说，这种屏障有一个特定名称，叫做血脑屏障，简称BBB。

And those fences, or I should say that fence goes by a particular name and that name is the blood brain barrier or BBB.

大多数在你体内循环的物质无法进入大脑，尤其是大分子物质，不能随意穿过进入脑内。

Most substances that are circulating around in your body do not have access to the brain, in particular large molecules, can't just pass into the brain.

从这个意义上说，大脑是一种享有特权的器官。

The brain is a privileged organ in this sense.

然而，大脑中有一些区域虽然有屏障，但这个屏障比较薄弱。

However, there are a couple of regions in the brain that have a fence around them, but that fence is weaker.

事实证明，监测盐分平衡以及其他身体内状况（如我们所说的渗透压，即盐浓度）的脑区，就位于这些弱屏障另一侧的小型神经元群中。

And it turns out that the areas of the brain that monitor salt balance and other features of what's happening in the body at the level of what we call osmolarity at the concentration of salt reside in these little sets of neurons that sit just on the other side of these weak fences.

在今天讨论的语境中，最重要且最著名的一个是被称为OVLT的区域。

And the most important and famous of these for sake of today's conversation is one called OVLT.

OVLT是外侧终纹血管器官的缩写。

OVLT stands for the Organum Vasculosum of the Lateral Terminalis.

该区域的神经元能够关注血液中流动的物质，并能检测到例如血液中钠含量过低、血压过高或过低等情况，然后OVLT可以向其他脑区发送信号。

The neurons in that region are able to pay attention to what's passing through in the bloodstream and can detect for instance, if the levels of sodium in the bloodstream are too low, if the level of blood pressure in the body is too low or too high, and then the OVLT can send signals to other brain areas.

随后，这些其他脑区可以执行一些行为，比如释放激素，作用于我们称之为身体外周的组织。

And then those other brain areas can do things like release hormones that can go and act on tissues in what we call the periphery in the body.

例如，让肾脏分泌更多尿液以排出体内过多的盐分。

For instance, have the kidneys secrete more urine to get rid of salt, that's excessive salt in the body.

那么，让我们来谈谈OVLT的功能，并进一步阐述其与其他脑区以及身体之间通讯的其他方面，特别是在我们都熟悉的口渴这一情境下。

So let's talk about the function of the OVLT and flesh out some of the other aspects of its circuitry, of its communication with other brain areas and with the body in the context of something that we are all familiar with, which is thirst.

你有没有想过，为什么你会感到口渴？

Have you ever wondered just why you get thirsty?

这是因为你OVLT中的神经元在检测血液中的变化，从而感知你身体内部的整体变化。

Well, it's because neurons in your OVLT are detecting changes in your bloodstream, which detect global changes within your body.

作为回应，你的OVLT会触发大脑和身体中的一系列反应，促使你想要多喝水或停止饮水。

And in response to that, your OVLT sets off certain events within your brain and body that make you either want to drink more fluid or to stop drinking fluid.

口渴主要有两种类型。

There are two main kinds of thirst.

第一种叫做渗透性口渴，第二种叫做低血容量性口渴。

The first one is called osmotic thirst, and the second is called hypovolemic thirst.

渗透性口渴与血液中盐的浓度有关。

Osmotic thirst has to do with the concentration of salt in your bloodstream.

假设你摄入了非常非常咸的东西。

So let's say you ingest something very, very salty.

比如说，你吃了一大包——我承认我并不常吃这个，但我真的很喜欢薯片。

Let's say you ingest, you know, a big bag of, I confess I don't eat these very often, but I really like those kettle potato chips.

我对这个没什么可羞愧的，因为我认为自己对食物有比较健康的态度，而且我很享受它们。

And I don't have too much shame about that because I think I have a pretty healthy relationship to food and I enjoy them.

我知道吃这些会让血液中的盐分升高，从而让我感到口渴。

And I understand that it will drive salt levels up in my bloodstream and that will cause me to be thirsty.

但为什么呢？

But why?

为什么呢？

Why?

因为OVLT中的神经元主要有两种类型。

Because neurons in the OVLT come in two main varieties.

一种类型感知血液的渗透压，当渗透压——即血液中的盐浓度升高时，它会激活OVLT中的这些特定神经元；所谓激活，是指它们会发送电位信号，也就是向大脑其他区域发送电信号，而这些区域会引发一系列下游反应。

One variety senses the osmolarity of the blood and when the osmolarity, meaning the salt concentration in the blood is high, it activates these specific neurons in the OVLT, and by activates, mean, it causes them to send electrical potentials, literally send electrical signals to other brain areas, and those other brain areas inspire a number of different downstream events.

这种通信的后果是，最终会从垂体后叶释放出一种特定的激素。

The consequence of that communication is that a particular hormone is eventually released from the posterior pituitary.

因此，垂体会释放一种名为血管加压素的激素信号。

So from the pituitary, there's a hormonal signal that's released called vasopressin.

血管加压素也被称为抗利尿激素，抗利尿激素能够减少我们排出的尿量，或者当该系统关闭时增加尿量。

Vasopressin also goes by the name antidiuretic hormone and antidiuretic hormone has the capacity to either restrict the amount of urine that we secrete, or when that system is turned off to increase the amount of urine that we secrete.

因此，血液中盐浓度升高会引发一系列复杂的级联反应。

So there's a complicated set of cascades that's evoked by having high salt concentration in the blood.

血液中钠浓度降低时也会引发一系列复杂的级联反应，但其通路基本相同。

There's also a complicated set of cascades that are evoked by having low concentrations of sodium in the blood, but the pathway is nonetheless the same.

是OVLT在检测这些渗透压变化，并将信号传递给视上核。

It's OVLT is detecting those osmolarity changes, communicating to the superoptic nucleus.

视上核要么正在促使抗利尿激素的释放，要么正在释放这种激素，要么该系统被关闭，从而不分泌抗利尿激素，这样尿液就能更自由地排出，对吧？

Superoptic nucleus is either causing the release of, or is releasing vasopressin antidiuretic hormone, or that system is shut off so that the antidiuretic hormone is not secreted, which would allow urine to flow more freely, right?

抗利尿的意思就是抑制尿液的排出。

Antidiuretic means anti release of urine.

而关闭这个系统，就会促使尿液排出。

And by shutting that off, you are going to cause the release of urine.

你实际上是让某个系统得以顺畅运行，这么说吧。

You're sort of allowing a system to flow, so to speak.

第二种口渴类型是低血容量性口渴。

The second category of thirst is hypovolemic thirst.

低血容量性口渴发生在血压下降的时候，明白吗？

Hypovolemic thirst occurs when there's a drop in blood pressure, okay?

正如我之前提到的，OVLT可以通过其中能检测血液中盐分浓度的神经元来感知渗透压，但OVLT也含有属于压力感受器和机械感受器类别的神经元。

So the OVLT, as I mentioned before, can sense osmolarity based on the fact that it has these neurons that can detect how much salt is in the bloodstream, but the OVLT also harbors neurons that are of the baroreceptor mechanoreceptor category.

关于压力感受器和机械感受器，我们稍后再详细讲，但压力感受器本质上是一种受体，也就是细胞中的一种蛋白质，能够对血压变化作出反应。

Now more on baroreceptors and mechanoreceptors later, but baroreceptors are essentially a receptor, meaning a protein that's in a cell that responds to changes in blood pressure.

因此，有许多因素可能导致血压下降。

So there are a number of things that can cause decreases in blood pressure.

其中一些包括，例如，如果你大量失血，对吧？

Some of those include, for instance, if you lose a lot of blood, right?

如果你大量出血，或者在某些情况下严重呕吐，或者患有广泛性腹泻，或这些情况的组合，渗透性口渴和低血容量性口渴都不只是关于寻求水分，它们也涉及寻求盐分。

If you're bleeding quite a lot, or in some cases, if you vomit quite a lot, or if you have extensive diarrhea or any combination of those, both types of thirst, osmotic thirst and hypovolemic thirst are not just about seeking water, but they also are about seeking salt.

总的来说，盐，也就是钠，有助于保留水分，但钠和水分协同作用，才能产生我们所说的口渴感。

In very general terms, salt, aka sodium, can help retain water, but sodium and water work together in order to generate what we call thirst.

钠和水分协同作用，要么帮助保留水分，要么促使我们排出水分以排尿。

Sodium water work together in order to either retain water or inspire us to let go of water to urinate.

我想短暂休息一下，感谢我们的赞助商Function。

I'd like to take a quick break and acknowledge one of our sponsors Function.

去年，我在寻找最全面的实验室检测方案后，成为了Function的会员。

Last year, I became a Function member after searching for the most comprehensive approach to lab testing.

Function提供超过100项先进的实验室检测，能为你提供全身健康状况的关键快照。

Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health.

这份快照能为您提供关于心脏健康、激素健康、免疫功能、营养水平等方面的深入见解。

This snapshot offers you with insights on your heart health, hormone health, immune functioning, nutrient levels, and much more.

Function 不仅提供超过100项对您的身心健康至关重要的生物标志物检测，还能分析这些结果，并由相关领域的顶尖医生提供专业解读。

Function not only provides testing of over a 100 biomarkers key to your physical and mental health, but it also analyzes these results and provides insights from top doctors who are expert in the relevant areas.

例如，在我第一次使用 Function 检测时，我发现自己的血液中汞含量偏高。

For example, in one of my first tests with Function, I learned that I had elevated levels of mercury in my blood.

Function 不仅帮助我发现了这一问题，还提供了降低汞含量的最佳建议，包括减少金枪鱼的摄入。

Function not only helped me detect that, but offered insights into how best to reduce my mercury levels, which included limiting my tuna consumption.

我当时大量食用金枪鱼，同时努力多吃绿叶蔬菜，并补充 NAC 和乙酰半胱氨酸，这两种物质都有助于促进谷胱甘肽的生成和解毒。

I'd been eating a lot of tuna while also making an effort to eat more leafy greens and supplementing with NAC and acetylcysteine, both of which can support glutathione production and detoxification.

我应该补充一下，通过第二次 Function 检测，我发现这种方法是有效的。

And I should say by taking a second function test, that approach worked.

全面的血液检测至关重要。

Comprehensive blood testing is vitally important.

有许多与您的身心健康相关的问题，只有通过血液检测才能发现。

There's so many things related to your mental and physical health that can only be detected in a blood test.

问题是，血液检测一直非常昂贵且复杂。

The problem is blood testing has always been very expensive and complicated.

相比之下，我对Function的简洁性以及其低廉的价格印象深刻。

In contrast, I've been super impressed by Function simplicity and at the level of cost, it is very affordable.

因此，我决定加入他们的科学顾问委员会，并且很高兴他们赞助了这个播客。

As a consequence, I decided to join their scientific advisory board and I'm thrilled that they're sponsoring the podcast.

如果你想尝试Function，可以访问functionhealth.com/huberman。

If you'd like to try Function, you can go to functionhealth dot com slash huberman.

Function目前有超过25万人的等待名单，但他们正在为Huberman播客的听众提供提前访问权限。

Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman podcast listeners.

再次提醒，访问functionhealth.com/huberman即可获取Function的提前访问权限。

Again, that's functionhealth.com/huberman to get early access to function.

所以在深入探讨盐的具体作用、如何用盐提升表现、相关建议以及需要避免的事项之前，我们需要更深入地了解人体内的体液平衡机制。

So before we can dive into the specifics around salt and how to use salt for performance and various recommendations and things to avoid, we need to drill a little bit deeper into this fluid balance mechanism in the body.

为此，我们至少需要稍微关注一下肾脏。

And for that reason, we have to pay at least a little bit of attention to the kidney.

肾脏是一个极其出色的器官。

The kidney is an incredible organ.

肾脏如此神奇的原因之一在于，它负责保留、储存或释放体内的各种物质。

And one of the reasons the kidney is so amazing is that it's responsible for both retaining, holding onto, or allowing the release of various substances from the body.

基本上，血液进入肾脏后，会流经一系列呈环状排列的管道。

Basically blood enters the kidney and it goes through a series of tubes, which are arranged into loops.

如果你想深入了解这一点，可以研究一下精妙的亨利环以及其他肾脏结构，它们能根据血液中各种物质的浓度，决定保留或排出某些物质。

If you want to look more into this, there's the beautiful loop of Henle and other aspects of the kidney design that allow certain substances to be retained and other substances to be released, depending on how concentrated those substances are in the blood.

肾脏会响应多种激素信号，例如抗利尿激素（血管加压素），以便在大脑和身体需要时保留更多水分，同时它也会响应其他激素信号。

The kidney responds to a number of hormonal signals, including vasopressin in order to, for instance, antidiuretic hormone in order to hold onto more fluid, if that's what your brain and body need, and it responds to other hormonal signals as well.

因此，这是一个相当复杂的器官。

So it's a pretty complex organ.

肾脏的设计方式是，大约90%从血液中被吸收的物质会在这一系列管道的早期阶段就被重吸收。

So the way the kidney is designed is that about 90% of the stuff that's absorbed from the blood is going to be absorbed early in this series of tubes.

举个非常简单的例子，假设你体内水分严重不足。

So just to give a really simple example, let's say that you are very low on fluid.

你有一段时间没怎么喝水了，也许你正在炎热的天气里走路。

You haven't had much to drink in a while, maybe you're walking around on a hot day.

很可能，你OVLT区域的神经元会感知到渗透压的升高，对吧？

Chances are that the neurons in your OVLT will sense the increase in osmolarity, right?

相对于循环中的液体量，盐的浓度会升高。

The concentration of salt is going to be increased relative to the fluid volume that's circulating.

当然，这假设你没有因为某种原因排出大量钠，但这种渗透压的升高会被OVLT检测到。

This of course assumes that you haven't excreted a lot of sodium for one reason or another, but that increase in osmolarity is detected by the OVLT.

OVLT会通过视上核等途径触发一系列信号 cascade。

The OVLT is going to signal a bunch of different cascades through the superoptic nucleus, etcetera.

然后，抗利尿激素（即血管加压素）会被释放到血液中，它作用于肾脏，以多种方式改变肾脏功能——包括一些机械性和化学性的方式，以确保你的肾脏不会排出太多水分，也不会让你产生想排尿的冲动。

And then vasopressin is going to be released into the bloodstream and vasopressin, again, also called antidiuretic hormone is going to act on the kidney and change the kidney's function in a couple of different ways, some mechanical, some chemical, okay, in order to make sure that your kidney does not release much water, doesn't make you want to urinate.

事实上，即使你试图排尿，你的身体也会倾向于保留体液储备。

And in fact, even if you would try to urinate, your body's going to tend to hold onto its fluid stores.

好的，这是一个非常简单的例子。

Okay, so very simple, example.

我们也可以举另一个例子：如果你摄入了大量、大量、大量的水，而且那天并不特别热，也没有大量出汗，假设你的盐摄入量是恒定的或者因为某种原因较低，那么你血液中的渗透压——也就是盐浓度——就会降低。

Can We also give the other example whereby if you are ingesting a lot, a lot, a lot of water, and it's not a particularly hot day and you're not sweating very much, let's assume your salt intake is constant or is low for whatever reason, well, then the osmolarity, the salt concentration in your blood is going to be lower.

你的OVLT会通过其中的渗透压感受神经元检测到这一点。

Your OVLT will detect that because of these osmosensing neurons in your OVLT.

你的OVLT将不会向视上核发出信号，因此不会释放血管加压素（抗利尿激素），你可以排出身体想排出的所有水分，也就是说，你能够正常排尿。

Your OVLT will fail to signal to the supraoptic nucleus and there will not be the release of vasopressin antidiuretic hormone and you can excrete all the water that your body wants to excrete, meaning you'll be able to urinate.

在肾脏层面，身体不会保留水分。

There's no holding on to water at the level of the kidney.

那么，我们究竟需要多少盐？在指导盐的摄入时，我们应该相信什么？

Okay, so how much salt do we need and what can we trust in terms of trying to guide our ingestion of salt?

首先，我要非常明确地指出，有很多人存在高血压前期或高血压。

First of all, I want to be very, very clear that there are a number of people out there that have pre hypertension or hypertension.

你需要知道自己是否有高血压前期或高血压，也需要知道自己是否血压正常。

You need to know if you have pre hypertension or hypertension, you need to know if you have normal tension, meaning normal blood pressure.

每个人都应该了解自己的血压，这是至关重要的指标，对你的短期和长期健康状况有重大影响。

Everyone should know their blood pressure is absolutely crucial measurement that has a lot of impact on your immediate and long term health outcomes.

这能为你应该做什么提供很多信息。

It informs a lot about what you should do.

你应该多做些有氧运动吗？

Should you be doing more cardiovascular exercise?

你应该摄入更多还是更少的盐？

Should you be ingesting more or less salt?

如果不了解你的血压，我无法给出一刀切的建议。

And without knowing what your blood pressure is, I can't give a one size fits all recommendation.

而且，我不会给出任何医疗建议。

And indeed, I'm not going to give medical recommendations.

我只会阐述我所了解的研究成果，希望这能帮助你找到适合自己的盐分和液体摄入方式。

I'm simply going to spell out what I know about the research, which hopefully will point you in the direction of figuring out what's right for you in terms of salt and indeed fluid intake.

有一种观点认为，每个人都摄入了过多的盐。

There is a school of thought that everybody is consuming too much salt.

我想特别指出，有数十篇乃至数百篇高质量论文表明，所谓的高盐饮食可能对身体多个器官和组织有害，包括大脑。

And I do want to highlight the fact that there are dozens, if not hundreds of quality papers that point to the fact that a quote unquote high salt diet can be bad for various organs and tissues in the body, including the brain.

恰好因为细胞内外的水分平衡至关重要——不仅对心脏、肺、肝脏以及你身体的所有器官如此，对大脑也同样重要——如果大脑细胞内的盐浓度过高，神经元就会受损，对吧？

It just so happens that because fluid balance, both inside and outside of cells is crucial, not just for your heart and for your lungs and for your liver and for all the organs of your body, but also for your brain, that if the salt concentration inside of cells in your brain becomes too high, neurons suffer, right?

由于水会跟随盐分移动，正如我之前提到的，细胞会吸水，从而导致肿胀。

They will draw fluid into those cells because water tends to follow salt, as I mentioned before, and those cells can swell.

你可能会真的出现脑组织肿胀。

You can literally get swelling of brain tissue.

相反，如果身体任何组织（包括大脑）细胞内的盐分过低，身体和大脑的细胞就会萎缩，因为水分会被拉到细胞外空间，远离细胞。

Conversely, if salt levels are too low inside of cells in any tissue of the body, but in the brain included, then the cells of the body and brain can shrink because water is pulled into the extracellular space away from cells.

在这种情况下，大脑功能确实会受到影响。

And indeed under those conditions, brain function can suffer.

而且大脑的整体健康状况也会受损。

And indeed the overall health of the brain can suffer.

在钠摄入量较低时，比如每天约两克，健康风险较小，但随着摄入量增加到每天四到五克，风险继续下降。

At fairly low levels of sodium, meaning at about two grams per day, you run fewer health risks, but the number of risks continues to decline as you move towards four and five grams per day.

而当你进一步增加盐的摄入量时，风险则会急剧上升。

And then as you increase your salt intake further, then the risk dramatically increases.

大多数人可能摄入得比这更多，因为他们食用了加工食品，而加工食品通常比非加工食品含有更多的盐。

Most people are probably consuming more than that because of the fact that they are ingesting processed foods and processed foods tend to have more salt in them than non processed foods.

但如果我们以2.3克这个数值作为钠摄入的推荐上限，确实它与较低的危险事件发生率、心血管事件、中风等相关。

But if we were to take this number of two point three grams, that's the recommended cutoff for ingestion of sodium, that indeed is associated with low incidence of hazardous outcomes, cardiovascular events, stroke, etcetera.

所以，我要非常明确地强调，你需要了解自己的血压。

So again, I want to be very, very clear that you need to know your blood pressure.

如果你有高血压或处于高血压前期，你应该特别谨慎，避免任何可能升高血压的行为。

If you have high blood pressure or you're pre hypertensive, you should be especially cautious about doing anything that increases your blood pressure.

当然，和往常一样，任何可能影响你健康状况的举措，都应先咨询医生；但也有不少人血压偏低，对吧？

And as always, you want to, of course, talk to your doctor about doing anything that could adjust your health in any direction, but there are a number of people out there that have low blood pressure, right?

比如一站起来就头晕的人，或者长期感到疲劳的人。

People that get dizzy when they stand up, people that are feeling chronically fatigued.

在某些情况下——并非所有情况——这些人群实际上可能从增加钠摄入中获益。

And in some cases, not all, those groups can actually benefit from increasing their sodium intake.

为什么？

Why?

这是因为我们之前提到的血液渗透压，当你血液中具有一定的钠浓度，即血液中钠含量充足时，会促使水分进入血液，从而使毛细血管、动脉和静脉这些‘管道’充满液体。

Well, because of the osmolarity of blood that we talked about before, where if you have a certain concentration of sodium, meaning sufficient sodium in your bloodstream, that will tend to draw water into the bloodstream and essentially the pipes that are your capillaries, arteries, and veins will be full.

这样，血压就能上升到头部。

The blood pressure will get up to your head.

而有些人血压低，是因为他们的血液渗透压偏低。

Whereas some people, their blood pressure is low because the osmolarity of their blood is low.

这可能会带来一系列后续影响。

And that can have a number of downstream consequences.

我还应该提到，这本身也可能是肾脏功能出现问题甚至不足的结果，但所有这些器官都是协同工作的。

I should also mention it can be the consequence itself of challenges or even deficits in kidney function, but all of these organs are working together.

因此，这里的建议并不一定是增加钠的摄入，而是要了解自己的血压，并判断增加钠摄入是否真的能提升血压，从而缓解头晕以及其他体位性障碍等症状。

So the encouragement here is not necessarily to ingest more sodium, it's to know your blood pressure and to address whether or not an increase in sodium intake would actually benefit your blood pressure in a way that could relieve some of the dizziness and other symptoms of things like orthostatic disorders.

让我们来看看目前针对体位性障碍患者的建议，比如体位性低血压（即血压过低）、体位性心动过速综合征（常被称为POTS，拼写为P-O-T-S），以及特发性体位性心动过速和晕厥。

Let's look at what the current recommendations are for people that suffer from orthostatic disorders like orthostatic hypo, meaning too low tension, orthostatic hypotension, postural tachycardia syndrome, sometimes referred to as POTS, P O T S, or idiopathic orthostatic tachycardia and syncope.

这些人群通常被建议增加盐的摄入量，以缓解症状。

Those groups are often told to increase their salt intake in order to combat their symptoms.

美国高血压协会建议每日摄入6000至10000毫克，这是非常高的水平。

The American Society of Hypertension recommends anywhere from 6,000 to 10,000, these are very high levels.

也就是说，每天摄入6克到10克盐。

So this is six grams to ten grams of salt per day.

请记住，盐并不等同于钠。

Keeping in mind again, that salt is not the same as sodium.

这相当于每天摄入约2400至4000毫克的钠。

So that equates to about two thousand four hundred to four thousand milligrams of sodium per day.

我提到这篇论文和这些较高的盐摄入建议，是为了再次强调，背景至关重要，对吧？

I point out this paper and I point out these higher salt recommendations to emphasize again, that context is vital, right?

高血压患者需要摄入一定量的盐。

That people with high blood pressure are going to need certain amounts of salt intake.

低血压患者则需要更多的盐。

People with lower blood pressure are going to need higher amounts of salt.

对于大多数人来说，你需要评估多少盐的摄入量才能让你的大脑和身体达到最佳功能状态。

And for most people out there, you're going to need to evaluate how much salt intake is going to allow your brain and body to function optimally.

所以，如果你经常锻炼，或者身处寒冷干燥的环境，或者炎热的环境，你就应该摄入足量的盐和水分。

So if you're exercising a lot, if you're in a particular cold, dry environment, or a particular hot environment, you ought to be ingesting sufficient amounts of salt and fluid.

关于运动后补充水分的一个经验法则是我之前几期提到的加尔平公式。

A rule of thumb for exercise based replenishment of fluid comes from what I, some episodes back referred to as the Galpin Equation.

加尔平公式是以安迪·加尔平的名字命名的，我认为这样的归因是恰当的。

The Galpin Equation, I named it after Andy Galpin, and I think that is the appropriate attribution there.

安迪·加尔平是一位运动生理学家。

Andy Galpin is an exercise physiologist.

因此，加尔平公式基于这样一个事实：我们每小时会流失一到五磅的水分，这肯定会严重影响我们的认知能力和体能表现。

So the Galpin Equation is based on the fact that we lose about one to five pounds of water per hour, which can definitely impact our mental capacity and our physical performance.

而身体失水影响认知能力和体能表现的原因，很大程度上与细胞内和细胞外的钠含量变化导致细胞体积改变直接相关。

And the reason that loss of water from our system impacts mental capacity and physical performance has a lot to do with literally the changes in the volume of those cells, the size of those cells, based on how much sodium is contained in or outside those cells.

补水的公式，也就是所谓的加尔平公式是：你的体重（磅）除以30，等于每15分钟应该饮用的液体盎司数。

And the formula for hydration, the so called Galpin Equation is your body weight in pounds divided by 30 equals the ounces of fluid you should drink every fifteen minutes.

加尔平公式主要针对运动设计，但我认为它也非常适合作为任何需要调动认知能力时的通用参考，而不仅仅是针对体能表现。

Now, the Galpin Equation is mainly designed for exercise, but I think is actually a very good rule of thumb for any time that you need to engage mental capacity, not just physical performance.

关键是确保你在进行认知或体力活动前充分补水，并在活动过程中定期补充水分。

The idea is to make sure that you're entering the activity, cognitive or physical, sufficiently hydrated, and that throughout that activity, you're hydrating regularly.

这表明大多数人可能饮水不足，不仅是因为摄入的水量不够，还可能缺乏足够的电解质，如钠、钾和镁。

And it points to the fact that most people are probably under hydrating, but not just under hydrating from the perspective of not ingesting enough water, that they're probably not getting enough electrolytes as well, sodium, potassium, and magnesium.

我想短暂休息一下，感谢我们的赞助商LMNT。

I'd like to take a quick break and acknowledge one of our sponsors, LMNT.

LMNT是一种电解质饮料，含有你需要的所有成分，不含任何不需要的添加物。

LMNT is an electrolyte drink that has everything you need and nothing you don't.

这意味着含有适量的电解质——钠、镁和钾，但不含糖。

That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.

适当的补水对大脑和身体的最佳功能至关重要。

Proper hydration is critical for optimal brain and body function.

即使轻微脱水也会降低认知和体能表现。

Even a slight degree of dehydration can diminish cognitive and physical performance.

同时，确保摄入足够的电解质也很重要。

It's also important that you get adequate electrolytes.

电解质，如钠、镁和钾，对您体内所有细胞的功能至关重要，尤其是神经元或神经细胞。

The electrolytes, sodium, magnesium, and potassium are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.

将LMNT溶解在水中饮用，可以轻松确保您获得充足的水分和电解质。

Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.

为了确保我摄入适量的水分和电解质，我每天早上起床后，会将一包LMNT溶解在约475至950毫升的水中。

To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I first wake up in the morning.

我通常一醒来就喝掉这杯水。

And I drink that basically first thing in the morning.

在进行任何体力活动时，我也会饮用溶解了LMNT的水，尤其是在炎热天气下大量出汗、流失水分和电解质的时候。

I'll also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.

Element有多种美味的口味。

Element has a bunch of great tasting flavors.

我喜欢覆盆子味，也喜欢柑橘味。

I love the raspberry, I love the citrus flavor.

目前，Element推出了一款限量版的柠檬水口味，味道绝佳。

Right now, Element has a limited edition lemonade flavor that is absolutely delicious.

我不太想说哪一个最爱，但这款柠檬水口味和我最喜欢的其他口味——覆盆子或西瓜——不相上下。

I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.

再说一遍，我实在选不出唯一最爱的口味。

Again, I can't pick just one flavor.

我都喜欢。

I love them all.

如果你想尝试LMNT，可以访问drinkelement.com/huberman或spelledrinklmnt.com/huberman，购买任何一款Element饮品时即可免费领取一份Element试用装。

If you'd like to try LMNT, you can go to drinkelement.com/hubermanspelleddrinklmnt.com/huberman to claim a free Element sample pack with a purchase of any Element drink mix.

再次提醒，访问drinkelement.com/huberman即可领取免费试用装。

Again, that's drinkelement.com/huberman to claim a free sample pack.

我们都听说过，过量摄入盐分对血压有害，会损伤心脏、大脑等等。

So we've all heard about how excess salt, it's bad for blood pressure, damage the heart, the brain, etcetera.

但我希望强调一下，盐分摄入过少也可能引发问题。

I do want to give some voice to situations where too little salt can actually cause problems.

这完全与神经系统有关。

And this has everything to do with the nervous system.

所以，不深入过多细节，正如我们之前所说，肾脏会调节盐分和体液平衡。

So without getting into excessive amounts of detail, the kidneys, as we talked about before, are going to regulate salt and fluid balance.

肾上腺位于肾脏上方，会分泌皮质醇类激素如醛固酮，这些激素会直接影响体液平衡。

The adrenal glands, which ride atop the kidneys are going to make glucocorticoids like aldosterone, and those are going to directly impact things like fluid balance.

部分机制是通过调节我们对咸味溶液的渴望程度和耐受度来实现的。

And in part, do that by regulating how much craving for and tolerance of salty solutions we have.

肾上腺系统、这些皮质醇类激素、如醛固酮与对钠的渴望之间关系的基础在于，压力系统是一个通用系统，旨在应对各种对生物体——无论是你、我，还是动物——的挑战。

The whole basis for a relationship between the adrenal system, these glucocorticoids, things like aldosterone and the craving for sodium is that the stress system is a generic system designed to deal with various challenges to the organism, to you or to me or to an animal.

这些挑战可以以多种形式出现。

And those challenges can arrive in many different forms.

它们可能是感染、饥荒、缺水等等。

They can be an infection, it can be famine, it can be lack of water and so on.

但总体而言，压力反应表现为心率加快、血压升高，以及维持行动能力和抵抗挑战的能力，明白吗？

But in general, the stress response is one of elevated heart rate, elevated blood pressure, and an ability to maintain movement and resistance to that challenge, okay?

多项研究表明，如果钠水平过低，我们的应对压力挑战的能力就会受损。

It's clear from a number of studies that if sodium levels are too low, that our ability to meet stress challenges is impaired.

在我们面临压力挑战时，会出现一种天然渴望更多钠的情况，这种对钠的天然渴望是我们体内固有的机制，用以应对这些挑战。

There are conditions such as when we are under stress challenge, when there's a natural craving for more sodium and that natural craving for more sodium is hardwired into us as a way to meet that challenge.

如果我们不讨论其他电解质——镁和钾，就无法真正讨论钠的问题。

Now we can't have a discussion about sodium without having a discussion about the other electrolytes, magnesium and potassium.

我想强调的是，许多人通过饮食已经摄入了足够的镁，因此不需要额外补充镁。

I want to emphasize that many people are probably getting enough magnesium in their diet that they don't need to supplement magnesium.

然而，有些人会选择以某种方式补充镁，以帮助自己。

Some people, however, opt to supplement magnesium in ways that can support them.

镁有多种不同的形式。

And there are many different forms of magnesium.

简单提一下，有一些证据表明，通过摄入苹果酸镁（M A L A T E）可以减轻运动后的肌肉酸痛。

And just in very brief passing, I'll just say that there is some evidence that you can reduce muscle soreness from exercise by ingestion of magnesium malate, M A L A T E.

我之前谈过苏糖酸镁（T H R E N O A T E），也就是苏糖酸镁，它有助于促进入睡并提升睡眠深度。

I've talked before about magnesium threonate, T H R E N O A T E, magnesium threonate, for sake of promoting the transition into sleep and for depth of sleep.

此外还有其他形式的镁，比如甘氨酸镁，它在促进入睡和提升睡眠深度方面至少与苏糖酸镁效果相当。

And then there are other forms of magnesium, magnesium bisglycinate, which it seems at least on par with magnesium threonate in terms of promoting transition into in-depth of sleep and so on.

还有其他形式的镁，比如柠檬酸镁，它有其他功能——实际上，柠檬酸镁是一种相当有效的泻药，并不以促进睡眠之类的效果著称。

There are other forms of magnesium, magnesium citrate, which has other functions, actually magnesium citrate is a fairly effective laxative, not known to promote and things of that sort.

所以镁的种类有很多，还有其他形式存在。

So a lot of different forms of magnesium and there's still other forms out there.

很多人摄入的镁不足，很多人都是如此。

Many people are not getting enough magnesium, many people are.

好的，这就是关于镁的内容。

Okay, so that's magnesium.

每当我们讨论钠平衡时，都必须考虑钾，因为肾脏的工作方式以及身体和大脑调节钠平衡的方式，是钠和钾紧密协同作用的结果。

Anytime we're talking about sodium balance, we have to take into consideration potassium because the way that the kidney works and the way that sodium balance is regulated both in the body and the brain is that sodium and potassium are working in close concert with one another.

关于钾与钠的比例，目前有许多不同的建议，范围从2:1不等。

There are a lot of different recommendations about ratios out there and they range widely from two to one ratio of potassium to sodium.

我也听说过相反的说法。

I've heard it in the other direction too.

我听说过2:1的钠钾比例。

I've heard a two to one sodium to potassium.

这些建议各不相同。

The recommendations vary.

对于遵循低碳水化合物饮食的人而言，低碳水饮食最直接的影响之一就是你会排出更多的水分。

Now for people that are following low carbohydrate diets, one of the most immediate effects of a low carbohydrate diet is that you're going to excrete more water.

因此，在这种情况下，你不仅会流失水分，还可能会流失钠和钾。

And so under those conditions, you're also going to lose not just water, but you'll probably also lose sodium and potassium.

因此，很多人发现，当他们采用较低或低碳水化合物饮食时，需要确保摄入足够的钠和钾。

And so some people, many people in fact, find that when they are on a lower or low carbohydrate diet, then they need to make sure that they're getting enough sodium and enough potassium.

当然，一些采用低碳水化合物饮食的人会摄入蔬菜或其他含有钾的食物。

And of course, some people who are on low carbohydrate diets do ingest vegetables, you know, or other forms of food that carry along with them potassium.

因此，每个人的情况差异很大。

So it's quite variable from person to person.

我的意思是，你可以想象，如果碳水化合物会保留水分，而水分、盐分和钾是密切相关的，那么当你采用低碳水饮食时，可能需要调整盐和钾的摄入量。

I mean, you can imagine if carbohydrate holds water, water and salt balance and potassium go hand in hand and hand, that if you're on a low carbohydrate diet, that you might need to adjust your salt intake and potassium.

相反，如果你摄入的是高碳水或中等碳水饮食，那么你可能需要减少钠和钾的摄入。

And conversely, if you're on a carbohydrate rich diet or a moderate carbohydrate diet, then you may need to ingest less sodium and less potassium.

到目前为止，我们一直在讨论盐作为一种物质，以及它如何调节体液平衡和血容量等。

So up until now, we've been talking about salt as a substance and a way to regulate fluid balance and blood volume and so on.

但我们还没有太多讨论盐作为一种味道，或者咸味食物的味觉体验。

We haven't talked a lot about salt as a taste or the taste of things that are salty.

然而，我们知道我们拥有咸味受体，也就是说，当检测到咸味物质时，神经元会发放动作电位，这与我们舌头上存在的甜味、苦味和鲜味（umami）受体机制类似。

And yet we know that we have salt receptors, meaning neurons that fire action potentials when salty substances are detected, much in the same way that we have sweet detectors and bitter detectors, and we have detectors of umami, the savory flavor on our tongue.

此外，我们的消化道各处也分布着咸味传感器。

Well, we also have salt sensors at various locations throughout our digestive tract.

尽管盐的感官和味道会对大脑的某些区域产生强烈影响，从而要么激发我们对盐的渴望，要么满足我们对盐的需求。

Although the sensation and the taste of salt actually exerts a very robust effect on certain areas of the brain that can either make us crave more or sate, meaning fulfill our desire for salt.

你可以想象，为什么这一点至关重要。

And you can imagine why this would be important.

你的大脑实际上必须判断你是否摄入了盐，才能决定是否需要进一步渴望盐分。

Your brain actually has to register whether or not you're bringing in salt in order to know whether or not you are going to crave salt more or not.

由哥伦比亚大学祖克尔实验室（Zucker Lab，Z U K E R）以及许多其他实验室所做的出色研究，已利用成像技术和其他方法，如分子生物学，定义了这些所谓的并行通路。

And beautiful work that's been done by the Zucker Lab, Z U K E R, Zucker Lab at Columbia University, as well as many other labs have used imaging techniques and other techniques such as molecular biology to define these so called parallel pathways.

并行路径指的是代表口腔和肠道中甜味存在的通路，以及代表咸味在口腔和肠道中出现的神经回路等等。

Parallel meaning pathways that represent sweet or the presence of sweet taste in the mouth and gut, parallel pathways, meaning neural circuits that represent the presence of salty tastes in the mouth and gut and so on.

这些通路进入大脑，经过脑干中枢，最终到达新皮层——也就是我们意识感知的源头，从而让我们感知到所摄入食物的各个成分。

And that those go into the brain, move up through brain stem centers and up to the neocortex, indeed where our seed of our conscious perception is, to give us a sense and a perception of the components of the foods that we happen to be ingesting.

咸味、甜味、苦味等的并行通路实际上可以相互作用。

The pathways, the parallel pathways for salty and the parallel pathways for sweet and bitter and so on can actually interact.

这在食物选择和糖分渴望的背景下具有重要意义。

And this has important relevance in the context of food choices and sugar craving.

如今常见的一种现象是，在许多加工食品中，存在一种刻意添加所谓‘隐藏糖分’的商业行为。

One of the things that's common place nowadays is in many processed foods, there is a business, literally a business of putting so called hidden sugars.

这些隐藏糖分并不总是以热量糖的形式存在。

And these hidden sugars are not always in the form of caloric sugars.

它们有时以人工甜味剂的形式添加到各种食品中。

They're sometimes in the form of artificial sweeteners into various foods.

你可能会问：既然甜味通常会让人更想多吃这些食物，那为什么还要在食物中添加更多糖，却又掩盖其甜味呢？

And you might say, well, why would they put more sugar into a food and then disguise the sugary taste given that sweet tastes often compel people to eat more of these things?

这实际上是一种绕过甜味某些稳态机制的方式。

Well, it's a way actually of bypassing some of the homeostatic mechanisms for sweet.

你知道，尽管我们可能认为吃越多甜食，就越想吃更多甜食，但一般来说，人们有一个阈值，到了这个点就会说：好了，我已经吃够了甜食。

You know, even though we might think that the more sweet stuff we eat, the more sweet stuff we crave, in general, people have a threshold whereby they say, okay, I've had enough sugary stuff.

因此，这些感觉系统会以这种方式相互作用：通过在食物中添加糖分并掩盖其甜味，即使这些食物含有人工甜味剂，也会向大脑发出信号，促使多巴胺释放，让你更想吃这些食物；而如果你能感知到食物真正的甜味，你可能会吃得更少，事实确实如此。

So these sensory systems interact in this way By putting sugars into foods and hiding the sugary taste of those foods, those foods, even if they contain artificial sweeteners that will then signal to the brain to release more dopamine and make you crave more of that food, whereas had you been able to perceive the true sweetness of that food, you might've consumed less, and indeed that's what happens.

所以这些隐藏的糖分简直阴险。

So these hidden sugars are kind of diabolical.

那我为什么要在一集关于盐的节目中谈论这些呢？

Why am I talking about all of this in the context of an episode on salt?

正如你们许多人可能已经注意到的，很多食物都含有咸甜结合的味道，而正是这种咸与甜的组合，会让你比只吃甜食或只吃咸食时摄入更多这种咸甜食物。

Well, as many of you have probably noticed, a lot of foods out there contain a salty sweet combination, and it's that combination of salty and sweet, which can actually lead you to consume more of the salty sweet food than you would have if it had just been sweet or it had just been salty.

这是因为甜味和咸味都具有稳态平衡机制。

And that's because both sweet taste and salty taste have homeostatic balance.

所以，如果你摄入了非常非常咸的食物，很快你对咸味食物的食欲就会下降。

So if you ingest something that's very, very salty, pretty soon your appetite for salty foods will be reduced.

但如果你用甜味掩盖部分咸味，由于这些并行通路的相互作用，你会部分抑制对摄入盐分的感知；反之，当你在甜食中加入盐分时，也会掩盖甜食本身的甜味，让你继续享用这些食物。

But if you mask some of that with sweet, well, because of the interactions of these parallel pathways, you somewhat shut down your perception of how much salt you're ingesting ingesting, or or conversely by ingesting some salt with sweet foods, you mask some of the sweetness of the sweet foods that you're tasting, and you will continue to indulge in those foods.

因此，咸甜相互作用可能非常狡猾。

So salty sweet interactions can be very diabolical.

它们不仅非常美味，而且在促使你比单纯遵循体内盐分或糖分稳态系统时摄入更多特定食物方面，也可能非常狡猾。

They can also be very tasty, they can be very diabolical in terms of inspiring you to eat more of a particular food than you would otherwise if you were just following your homeostatic salt or your homeostatic sugar balance systems.

你的大脑能够分别代表纯粹的味觉——咸、甜、苦等，也能代表它们的组合形式。

So your brain has a way of representing the pure form of taste, salty, sweet, bitter, etcetera, and has a way of representing their combinations.

食品制造商已经在这方面大肆利用了这一点。

And food manufacturers have exploited this to a large degree.

我提到这些，是因为如果你希望为了健康或表现提升而增加或减少钠的摄入，那么在摄入相对纯净、未加工的食物背景下进行调整会非常有帮助，无论你采用的是生酮、纯肉食、杂食、间歇性禁食还是其他饮食方式，其实都无关紧要。

I mention all of this because if you're somebody who's looking to explore either increasing or decreasing your sodium intake for health benefits, for performance benefits, in many ways, it is useful to do that in the context of a fairly pure, meaning unprocessed food intake background, whether or not that's keto, carnivore, omnivore, intermittent fasting, or what have you, it doesn't really matter.

但食物越接近其原始形态和本味——即成分简单，尤其避免高度加工食品——你就越能快速准确地判断出自己对盐分的具体需求和食欲。正如我在本集中多次指出的，每个人的盐分需求因营养状况、活动水平和荷尔蒙状态而异。

But the closer that foods are to their basic form and taste, meaning not combinations of large amounts of ingredients and certainly avoiding highly processed foods, the more quickly you're going to be able to hone in on your specific salt appetite and salt needs, which as I've pointed out numerous times throughout this episode are going to vary from person to person, depending on nutrition, depending on activity, depending on hormone status.

因此，如果你想确定适合自己的钠摄入量，是的，在调整过程中，血压将是一个重要的指标需要关注。

So if you want to home in on the appropriate amount of sodium for you, yes, blood pressure is going to be an important metric to pay attention to as you go along.

但在决定增加盐的摄入量是否有助于缓解焦虑、提升血压以对抗体位性眩晕等症状，或改善运动表现和认知表现时。

But in determining whether or not increasing your salt intake might be beneficial for, for instance, for reducing anxiety a bit or for increasing blood pressure to offset some of these postural syndromes where you get dizzy, etcetera, for improving sports performance or cognitive performance.

事实上，许多人发现——这一点在《盐的真相》一书中也有提及并引用了一些数据——当人们在摄入相对未加工食物的前提下增加盐的摄入量时，对糖的渴望确实会大幅减少。

And indeed many people find, and it's reviewed a bit and some of the data are reviewed in the book, The Salt Fix, that when people increase their salt intake in a backdrop of relatively unprocessed foods, that sugar cravings can indeed be vastly reduced.

考虑到咸味和甜味神经通路之间的相互作用，这一点是合乎逻辑的。

And that makes sense given the way that these neural pathways for salty and sweet interact.

正如你们许多人所知，我已经连续服用AG1近十五年了。

As many of you know, I've been taking AG1 for nearly fifteen years now.

我早在2012年就发现了它，那时我还没有开始做播客，但从那以后我每天都坚持服用。

I discovered it way back in 2012, long before I ever had a podcast and I've been taking it every day since.

我开始服用AG1的原因，也是我至今仍在服用的原因，是因为据我所知，AG1是市场上质量最高、成分最全面的基础营养补充剂。

The reason I started taking it and the reason I still take it is because AG1 is to my knowledge, highest quality and most comprehensive of the foundational nutritional supplements on the market.

它将维生素、矿物质、益生元、益生菌和适应原融合在单一勺子中，易于饮用且口感极佳。

It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop that's easy to drink and it tastes great.

它旨在支持肠道健康、免疫健康以及整体能量水平。

It's designed to support things like gut health, immune health, and overall energy.

它通过帮助填补你日常营养中可能存在的缺口来实现这一点。

And it does so by helping to fill any gaps you might have in your daily nutrition.

当然，每个人都应该努力食用营养丰富的全食物。

Now, of course, everyone should strive to eat nutritious whole foods.

我每天确实都这么做，但人们经常问我，如果你只能选择一种补充剂，那会是哪一种？

I certainly do that every day, but I'm often asked if you could take just one supplement, what would that supplement be?

我的回答始终是AG1，因为它对支持我的身体健康、心理健康和表现至关重要。

And my answer is always AG1 because it has just been oh, so critical to supporting all aspects of my physical health, mental health, and performance.

我通过自己使用AG1的经验深知这一点，也不断听到其他每天使用AG1的人有同样的反馈。

I know this from my own experience with AG1 and and I continually hear this from other people who use AG1 daily.

如果你想尝试AG1，可以前往drinkag1.com/huberman获取特别优惠。

If you would like to try AG1, you can go to drinkag1.com/huberman to get a special offer.

限时优惠：订阅AG1即可免费获得六份旅行装AG1和一瓶维生素D3K2。

For a limited time, AG1 is giving away six free travel packs of AG1 and a bottle of vitamin D3K2 with your subscription.

再次提醒，前往drinkag1.com/huberman订阅，即可免费获得六份旅行装AG1和一瓶维生素D3K2。

Again, that's drinkag1 with the numeral1.com/huberman to get six free travel packs and a bottle of vitamin D3K2 with your subscription.

到目前为止，我已经涵盖了相当多的内容，但如果我不强调钠在神经元功能中的关键作用，那就是极大的疏忽。

Now, thus far, I've already covered quite a lot of material, but I would be completely remiss if I didn't emphasize the crucial role that sodium plays in the way that neurons function.

事实上，钠是使神经元能够发挥作用的关键元素之一。

In fact, sodium is one of the key elements that allows neurons to function at all.

这是通过我们所说的动作电位来实现的。

And that's by way of engaging what we call the action potential.

动作电位是神经元之间相互交流的基本方式。

The action potential is the fundamental way in which neurons communicate with one another.

我想强调的一点，至少就本集关于盐的内容而言，是体内有足够的盐分，才能让大脑和神经系统正常运作。

The point I'd like to make, at least as it relates to this episode on salt, is that having sufficient levels of salt in your system allows your brain to function, allows your nervous system to function at all.

再次强调，这是神经系统功能中最基本的方面。

Again, this is the most basic aspect of nervous system function.

在某些情况下，整个系统会受到干扰。

And there are cases where this whole system gets disrupted.

这就引出了钠与水平衡的话题。

And that brings us to the topic of sodium and water balance.

正如你们许多人可能已经听说过，但如果没有听过，希望你们能认真对待这个信息。

As many of you have probably heard, but hopefully if you haven't, you'll take this message seriously.

如果你在短时间内喝太多水，实际上可能会危及生命，对吧？

If you drink too much water, especially in a short amount of time, you can actually kill yourself, right?

我们当然不希望这种情况发生。

And we certainly don't want that to happen.

如果你在极短的时间内摄入大量水分，会导致一种叫做低钠血症的情况，你会迅速排出大量钠，从而破坏肾脏功能的调节能力。

If you ingest a lot of water in a very short period of time, something called hypernatremia, you will excrete a lot of sodium very quickly and your ability to regulate kidney function will be disrupted.

但除此之外，你的大脑甚至可能停止正常运作。

But in addition to that, your brain can actually stop functioning.

我在关于耐力的那期节目中提到过这一点，但确实存在一些案例，比如竞技运动员在完成一场长距离耐力赛的最后一圈时，变得完全迷失方向，甚至找不到终点线。

And I've talked about this a bit in the episode on endurance, but there are instances in which, you know, competitive athletes have come into the stadium to finish a final lap of a long endurance race and are completely disoriented and actually can't find their way to the finish line.

这听起来可能像是一个荒谬的极端例子，但确实有人在剧烈运动后出现严重的心理和身体问题，尤其是当运动导致大量出汗、处于高温环境，或未能充分补充水分和电解质时——而电解质配方中当然包含钠。

You know, it might sound like kind of a silly kind of crazy example, but there are examples of people having severe mental issues and physical issues post exercise when that exercise involved a ton of sweating or hot environments or insufficient ingestion of fluids and electrolytes, because included in the electrolyte formula of course is sodium.

正如你刚刚了解到的，钠对于神经元的正常运作至关重要。

And as you just learned, sodium is absolutely crucial for neurons to function.

为了简要回顾一下我今天谈到的内容，我们讨论了大脑如何监测你大脑和身体中的盐分含量，以及这如何与口渴感和摄入更多液体或含盐液体的驱动力相关。

So to briefly recap some of what I've talked about today, we talked about how the brain monitors the amount of salt in your brain and body and how that relates to thirst and the drive to consume more fluid and or salty fluids.

我们还简要讨论了由大脑分泌、作用于肾脏以促进水分保留或排出的激素。

We also talked a little bit about the hormones that come from the brain and operate at the level of the kidney in order to either retain or allow water to leave your system.

我们还谈到了肾脏本身的功能，这是一个非常精妙的器官。

We talked a little bit about the function of the kidney itself, a beautiful organ.

我们讨论了盐摄入量与各种健康指标之间的关系，以及在不同情境下，特定范围的盐摄入量可能是最理想的。

We talked about the relationship between salt intake and various health parameters and how a particular range of salt intake might be optimal depending on the context in which that range is being consumed.

也就是说，这取决于你是高血压、前期高血压，还是正常血压。

Meaning depending on whether or not you're hypertensive, pre hypertensive, or normal tension.

我们讨论了在运动或体育表现背景下，以及维持认知功能方面，液体和电解质（钠、钾和镁）的摄入。

We talked about fluid intake and electrolyte intake, so sodium, potassium, and magnesium in the context of athletic or sports performance, but also in terms of maintaining cognitive function.

我们谈到了加尔平公式，你可以轻松根据自身体重和具体情况对其进行调整。

Talked about the Galpin Equation, which you could easily adapt to your body weight and to your circumstances.

当然，如果你在炎热环境中运动或工作，应增加液体和电解质的摄入量；而在较凉爽、出汗较少的环境中，则可适当减少。

Of course, adjusting the amount of fluid and electrolyte intake upwards if you're exercising or working in very hot environments, downwards maybe if you're in less hot environments where you're sweating less and so on.

我们还讨论了压力系统与盐分渴望系统之间的关系，以及为什么这两个系统会相互作用，为什么对于一些可能患有焦虑或在压力状态下的人而言，如果通过健康的方式增加盐分摄入，实际上可能有益。

We also talked about the relationship between the stress system and the salt craving system and why those two systems interact and why for some people who may suffer a bit from anxiety or under conditions of stress, increasing salt intake provided it's done through healthy means might actually be beneficial.

我们还讨论了在哪些情况下增加盐分摄入有助于缓解低血压，以及一些可能导致头晕等症状的体位性综合征。

We also talked about conditions in which increasing salt intake might be beneficial for offsetting low blood pressure and some of these postural syndromes that can lead people to dizziness and so forth.

这些都需要根据个人情况加以探讨，并且必须在医生的支持下进行。

These are things that have to be explored on an individual basis and of course have to be explored with the support of your doctor.

我们还讨论了对盐的感知，即对咸味的感知，以及咸味感知与其他味道（如甜味）如何相互作用，从而在你未察觉的情况下促使糖分摄入增加。

We also talked about the perception of salt, meaning the perception of salty tastes and how the perception of salty tastes and the perception of other tastes like sweet can interact with one another to drive things like increased sugar intake when you're not even aware of it.

而且，咸味与甜味的结合确实会促使你更渴望摄入某些食物，比如加工食品，因此避免这种情况可能是明智之举。

And indeed how the combination of salty and sweet tastes can bias you towards craving more, for instance, processed foods and why that might be a good thing to avoid.

当然，我们还讨论了盐在动作电位中的关键作用，这是神经系统发挥作用的基本方式。

And of course we talked about salt and its critical role in the action potential, the fundamental way in which the nervous system functions at all.

因此，我希望你们在收听本集时，能思考一个问题：对你而言，什么样的盐分摄入量是最合适的？

So my hope for you in listening to this episode is that you consider a question and that question is what salt intake is best for you?

并把这个问题放在你的液体摄入量的背景下思考，更重要的是，将其置于更广泛的电解质背景中，即钠、钾和镁。

And that you place that question in the context of your fluid intake and crucially that you place that in the context of the electrolytes more generally, meaning sodium, potassium, and magnesium.

我希望我已经阐明了大脑与身体器官之间一些美妙的相互作用方式，这些作用帮助我们调节所谓的钠平衡。

And I hope I've been able to illuminate some of the beautiful ways in which the brain and the bodily organs interact in order to help us regulate this thing that we call sodium balance.

我们的大脑中存在一些神经元，它们不仅对体内盐分水平敏感，而且位于能够检测体内盐分水平的位置，从而调控我们对盐分、水分及其他电解质的摄入量。这充分体现了我们人类进化出的精妙系统，使我们能够根据日常生活的具体情境与环境互动并做出调整。

And the fact that we have neurons in our brain that are both tuned to the levels of salt in our body and positioned in a location in the brain that allows them to detect the levels of salt in our body and to drive the intake of more or less salt and more or less fluid and other electrolytes really just points to the beauty of the system that we've all evolved that allows us to interact with our environment and make adjustments according to the context of our daily and ongoing life.

最后但同样重要的是，感谢您对科学的兴趣。

And last but certainly not least, thank you for your interest in science.