嘉宾系列 | 安迪·加尔平博士：健身最佳营养与补充策略

她每天喝八杯咖啡。

She was at like eight cups of coffee a day.

这也会增加钠的排泄。

Which is also gonna add just to excretion of sodium.

完全正确。

Totally.

对吧？

Right?

所以，好吧。

So it's like, okay.

我们其实没必要给你安排睡眠研究。

We don't really need to come in and run a sleep study on you.

我们只是要减少你的饮水量。

We're just gonna lower your water.

她却说：什么？

And she was like, what?

我们把她饮水量降到大约一百八十盎司。

We dropped her down to, like, one eighty.

基本上是每磅体重一盎司，这仍然偏高，因为她经常锻炼。

So, basically, an ounce per pound of body weight, which is still high because she did train.

一百八十盎司。

Hundred and eighty ounces.

没错。

Correct.

是的。

Yep.

她确实锻炼，所以需要补充一些水分。

She does work out, so she needed to replenish some stuff.

我们稍后会详细解释这些数据。

And we'll cover these numbers in a second.

仅仅两天后，她就说：天啊，我好多年都没连续睡过六个小时了。

Instantaneously, mean, like two days in, she's like, oh my god, I I haven't slept six straight hours in years.

之后，眼泪又回来了。

And then after that, it was like basically tears coming back to us.

对吧？

Right?

我的专注力和脑雾都消失了，因为她从事的是高压工作。

My focus, my brain fog is gone because she's in a very high pressure job.

一切都在慢慢恢复。

It's like everything's coming back.

现在她每天只喝三杯左右的咖啡，诸如此类的。

Like, now she was down to three or so cups of coffee a day, blah blah blah.

整个情况都改善了，消化也好了，全部都好了。

Like the whole thing, digestion improved, all of it.

经过所有分析后，她唯一的问题就是喝水太多了。

She was sit like, her only problem after all the analysis was she was just drinking way, way too much water.

增加盐分并不能解决这个问题，因为她体内的液体会过多。

And adding more salt to her would not have solved the problem because she would have just had simply way too much fluid in her system.

她当时出现了各种抗利尿激素和醛固酮的问题，整个系统都乱了，然后这又影响到了皮质醇。

She was having all kinds of ADH problems and aldosterone, like, the whole thing, and then that that rolls into cortisol.

整个系统都陷入了混乱。

The whole like system gets goes into chaos.

所以，即使像你提到的那样，人们往往对补水这件事不以为然，但关注补水仍然非常重要。

So, it is important that you pay attention to hydration, even though as you sort of mentioned, people tend to just kind like roll their eyes around it.

因为如果你处于正常范围内，那就没问题。

Because if you're in the middle, it's fine.

但如果你稍微超出一点，甚至还没到极端情况，只是偏离标准差的第一个区间，你就可能出现问题，你可能会以为是肾上腺疲劳，或以为是睾酮问题，会想到各种可能性，但实际上你只是没把补水调整好。

But if you're anywhere past, not even the extreme extremes, but just that first standard deviation away, you're going have problems and you might be thinking adrenal fatigue, you might be thinking your testosterone, like you're to think all these things and you simply just haven't actually dialed in your hydration.

是的。

Yeah.

我觉得人们有时会对补水的讨论嗤之以鼻，因为它听起来不够酷。

I think people sometimes roll their eyes at the discussion of hydration because it just doesn't sound very sexy.

它不像神经递质或激素那样听起来高大上，也不像睾酮、雌激素、DHEA或多巴胺那样吸引人，但补水实际上关系到所有这些物质。

Not like, doesn't sound like a neurotransmitter or a hormone, it doesn't sound like testosterone or estrogen or DHEA or dopamine, but it actually is all of those things.

是的。

Yep.

它位于所有这些因素之下，但不是在层级意义上的下层，而是在基础层面上——如果没有适当的电解质平衡和水分，人体的细胞都无法正常运作。

It sits at a level beneath all of those, but not beneath on a hierarchy, beneath in terms of a foundation, it's actually without proper electrolyte balance and hydration, none of the cells of the body can function.

然后我认为，人们听到‘我们身体70%是水’这个说法时，却总觉得这个数据或事实本身并不能激发任何切实的行动。

And then I think people also hear that, Oh, you know, we are 70% water, and somehow, that statistic alone or that fact alone doesn't seem to stimulate any kind of actionable takeaway.

对。

Right.

这就像引力，它让我们无法跳得像我们想的那么高，那又怎么样？我能做什么？

It's like great, you know, like gravity also, you know, keeps us, you know, from jumping as high as we like, you know, what do I do?

因此，我认为人们必须明白，身体的每一个细胞过程都极度依赖足够的钠、镁、钾，以及它们在体液中的浓度——正是这种水分的平衡，才让身体的每个细胞都能发挥出最佳功能，从而有效响应我们所讨论的各种高性能工具。

And so I think it's important that people understand that every cellular process in the body critically relies on having enough sodium, magnesium, potassium around, and the way that it's concentrated in fluid, water, is really the way that you allow every cell in your body to function as well as it possibly could and respond to all of the sorts high performance tools that we're talking about.

我多次观察到，如果人们摄入了过多的水，同时又大量饮用咖啡因，而电解质水平又偏低，就会出现颤抖，甚至产生类似焦虑的症状。

The other thing I've observed many times over is that if people are ingesting too much water and also drinking a lot of caffeine and their electrolytes are low, they get shaky and they actually can have anxiety like symptoms.

因此，当人们来我的实验室参与焦虑与恐惧研究时，我们会问几个问题，其中包括：今天你喝了多少水？

So when people come into my lab to do studies on anxiety and fear, we ask a few questions and those questions include how much water they've had that day.

还有一个有点奇怪但值得提及的事实是，当膀胱充盈时，会引发一种焦虑感。

Also a sort of bizarre fact, but one that I think is worth mentioning is that when the bladder is full, it stimulates a sort of anxiety.

如果你曾经急着上厕所却在车里无法如厕，或者快到厕所时又憋住了，那才叫真正的焦虑。

If you ever had to urinate very badly and you're in the car, or you can't urinate and then you get to the door, like that's talk about anxiety.

这是因为膀胱中存在一条直接的神经通路，通过机械感受器感知膀胱的扩张程度，并向脑干的警觉区域（大致包括蓝斑核等）发送信号，从而让我们清醒。

And that's because there's a direct neural pathway from the bladder that registers the mechanosensors, how much stretch there is on the bladder, that sends a signal to the brainstem alertness areas, broadly speaking, locus coeruleus and others, that wake us up.

这些区域在我们清醒时会让我们更加清醒。

These are the, when we're awake, it makes us more awake.

而在我们睡觉时，正是它们让我们在半夜醒来上厕所。

And when we're asleep, this is what wakes us up to urinate in the middle of the night.

是的，这实际上正是为什么夜间排尿可以作为睡眠障碍的一个良好诊断指标。

Yeah, that's actually why you can use night urination as a pretty good diagnostic of sleep disorders.

这是因为抗利尿激素的作用，对吧？

If, because of vasopressin, right?

这几乎就是你刚才所说的。

Almost exactly what you're talking about.

如果你有睡眠障碍，且在保持清醒状态下抗利尿激素被抑制了，那么APN会直接作用于肾脏，而你的肾脏在夜间本应处于休眠状态。

If you're having sleep disorder issues and you're staying awake and vasopressin gets taken off, right, and APN goes straight to the kidneys, your kidneys are supposed to be dormant basically at night.

你本不该在夜间过滤大量液体并产生大量尿液。

You're not supposed to be filtering a lot of and producing a lot of urine at night.

如果这种情况发生，而且你有多种呼吸暂停或其他问题，抗利尿激素的分泌就会持续。

If that's happening and and say you you have any number of apneas kicking on or anything going on, vasopressin keeps going.

它持续发送信号，导致肾脏开始过滤。

Keeps sending a signal, kidneys start filtering.

所以，如果你夜间多次醒来排尿，这就叫做夜尿症。

So if you're waking up and peeing multiple times a night, that's called nocturia.

这通常是以下两种情况之一的明确信号。

That is a very, good sign that either one of two things happen.

第一，你患有某种睡眠障碍；第二，你喝了过多的水。

You, one, you have some sort of sleep disorder, or two, you're drinking outrageous amounts of water.

所以，这实际上现在形成了一种反向循环，对吧？

And so that's actually a bit of a backwards cycle now, right?

因为你喝的水太多了，整晚醒来上厕所，这实际上破坏了你的睡眠。

Because you're drinking way too much water, you're waking up and peeing all night, that's actually ruining your sleep.

我们这家睡眠公司遇到过很多次这种情况，一进去就发现，你根本不需要这些乱七八糟的东西。

And so we have seen this a number of times with our sleep company as we go in and it's just like, you don't need any of this crap.

你只需要保持适当的水分摄入。

You just need to be properly hydrated.

或者，如果你的水分摄入已经合理，但平均每晚还是醒来超过一次上厕所，那么你几乎——我这么说不太准确——但很可能确实存在某种睡眠障碍或睡眠问题。

Alternatively, if your hydration is sound and you're still waking up more than one time a night to pee on average, then you almost well, I shouldn't say it like that, but there's a potential that you actually have some sort of sleep disorder or sleep condition going in.

所以关于这一点，有一个简单的判断标准。

So the rule of thumb on that is over here.

每晚排尿一次左右是正常的。

Once a night or so of urination is fine.

如果经常或持续超过两次，你就需要做出一些调整了。

If it is routinely or consistently more than two, you need to make some adjustments.

先从调整水分摄入开始。

Start with hydration.

这最简单，对吧？

It's the simplest Right?

完成一次完整的睡眠研究。

Getting a full sleep study done.

先调整水分摄入。

Just figure out hydration.

我们遇到过很多次这种情况，人们想更关注健康，听到这类说法后就想着‘我得多喝水’，结果反而把睡眠搞砸了，半夜频繁醒来。

We we've had this happen a number of times where people wanna get more health conscious, and they just get they hear things like this, and they're like, I gotta get in my water, and then they just start train wrecking their sleep and they're waking it up.

如果你半夜多次醒来排尿，而且尿量很大、尿色清澈，那这很可能不是睡眠呼吸暂停引起的夜尿。

So if you're waking up multiple times and you're urinating and it is a large amount of urine for you and it is clear, that's probably not sleep apnea induced nocturia.

这很可能是饮水过量造成的。

That's probably excessive hydration.

如果你频繁醒来，但每次尿量都很小，那问题很可能不在水分摄入上。

If you're waking up a bunch of times and it's fairly small amounts of urine, then it's probably not the fluid issue.

这很可能是抗利尿激素在刺激你的肾脏工作。

It's probably the fact that the vasopressin is kicking your kidneys into gear.

所以这并不是一个完美的标准，但可以作为一个简单的参考工具。

So that's not a perfect criteria, but it's just like a quick little tool you can sort of use.

这实际上也是我们通常在夜间和早晨都测量体重的原因之一。

That's actually one of the reasons why we measure almost always your body weight at night as well as in the morning.

这就像综合格斗中的UFC拳手或拳击手那样。

So that's like the combat sport in the UFC fighters, boxers.

我们称之为你的体液浮动量。

We call that your float.

这是你一整夜的体液浮动情况。

It's how much you floated overnight.

我喜欢了解这个数字，因为我也想了解你的晨起排尿情况。

I like to know that number because I want to know as well your first morning void.

比如你睡觉时体重是200磅，第二天早上醒来时是195磅。

So when you wake up and you went to bed at two hundred pounds, you woke up the next morning at one ninety five.

那就说明你一晚上减了五磅体液。

It's like, oh, you floated five pounds.

你昨晚小便了吗？

Did you pee last night?

是的。

Yeah.

是的。

Yeah.

三次。

Three times.

有意思。

Interesting.

另一个情况，你睡觉时体重是200磅。

Another case, you woke up you went to bed at 200 pounds.

你醒来时体重是199.5磅。

You wake up at one ninety nine point five.

好的。

Okay.

你脱水了。

You're dehydrated.

因为理论上，你整晚通过鼻子呼吸时，应该会流失一定量的体液。

Because you should have a a a certain amount of fluid that you're just respirating out as you're breathing throughout your nose throughout night ideally.

你肯定会醒过来。

Guaranteed you're gonna wake up.

你的尿液是什么样子的？

What was your urine like?

哦，是的。

Oh, yeah.

有点偏深。

A little bit pretty dark.

这还用说吗。

Like, shocker.

你脱水了。

You're dehydrated.

所以你可以参考这样的数据。

So you can kinda look at numbers like that.

对于体重超过一百七十磅的人来说，一般的体重浮动大约是一到两磅。

A general float is something like a pound to two pounds for the hundred and seventy plus pound person.

随着体重增加，这个数值可能会稍微上升。

As you scale up that number, can go up a little bit.

但你可以利用这些数据来初步判断这种组合背后的情况。

But you can kind of use these to triage a little bit about what's going on with this kind of combination.

一切都是相互关联的。

It's everything is everything.

对吧？

Right?

所以，这不仅仅是关于某一个系统的问题。

So, it's like, it's not just about one system.

当然。

Sure.

所以，你会注意的。

So, you're going to pay attention.

你也可以看看，嗯，如果你愿意深入的话，我们可以，但我有很多方法可以教你诊断水分状况，也许我们可以从那里开始，然后再讨论水分数值。

You can also look, well, I don't know, if you want to jump into it, we can, but there's a whole bunch of ways I can teach you to diagnose hydration, and then maybe we can start there and then we can talk about hydration numbers.

是的，我很想聊聊关于水分、水分过多和脱水的诊断方法。

Yes, I'd love to talk about diagnostics for hydration, overhydration, dehydration.

首先，你愿意给我们一些具体数据吗？

To start off, would you be willing to give us some numbers?

我们应该喝多少水？

How much water should we be drinking?

这里有个经典说法，但你这让我做我讨厌的事，对吧？

The classic rule here, and you're making me do what I hate, right?

我想先说明所有注意事项，然后直接给你数字。

I want to give all the caveats first, I'll go straight to your number.

每磅体重半盎司水是一个大致的准则。

Half an ounce per pound of body weight is a rough rule.

所以，如果你体重二百磅，那就意味着你每天要喝一百盎司的水。

So if you weigh, again, two hundred pounds, that would mean you drink a 100 ounces of water a day.

大多数水瓶的容量大约是十二到二十盎司，类似这样。

Most water bottles are, like, 12 to 20 ounces, something like that.

所以，你每天大概要喝六瓶左右，正负浮动一下，这并不算不合理。

So, you know, you end up drinking six of those or so a day, kind of like plus or minus, which is not that unreasonable.

这取决于许多因素，我可以一一说明，但这是一个大致的起点。

This does depend on a number of factors which I could go over, but that is a a rough starting place.

除此之外，这个数字没有考虑运动导致的水分流失、桑拿或其他类似情况。

The only other thing to add to that is that does not account for exercise induced water loss or sauna or anything like that.

这仅假设了基础的日均需求。

So that's assuming just like basal daily needs.

如果你有运动、出汗，或因工作原因——比如在户外、高温或潮湿环境中工作——这些数字都会变化，你可以相应上调。

If you are exercising or sweating at all for any reasons or work related, so folks that work outside or in the heat or a humid environment, these numbers all change and you can slide this scale up.

但通常来说，你应当补充运动中流失水分的大约125%。

But you generally want to drink about 125 of the fluids you've lost during that physical activity back.

那每锻炼一小时会流失多少水分呢？

And how much do you lose per hour of exercise?

这个数值因人而异，大约在1到5磅之间。

That number ranges between one to five pounds depending on the person.

对于我们的一些运动员来说，这个数字甚至可能更高。

Nick can even be higher with some of our athletes.

比如，我现在就能想到好几位NFL球员。

Like, I can think of a number of NFL players right now.

那些家伙流失八到九磅水分并不罕见，甚至都不是在极端情况下。

It's not uncommon for those guys who do eight or nine pounds, Even not even like crazy circumstances.

如果是在八月，我们在杰克逊维尔，那些球员流失九到十磅水分是很正常的。

If it's August and we're in Jacksonville, it's not wild for us, those guys, to go nine, ten pounds.

那对于一般人在空调健身房锻炼，或者在气温介于55到85华氏度之间外出跑步的情况呢？

But what about the typical person who goes to a air conditioned gym or goes out for a run on a day that is somewhere between, let's say 55 degrees Fahrenheit and 85 degrees Fahrenheit.

你大概会流失一磅左右。

You're probably looking at like a pound.

明白了。

Got it.

并不是特别高。

It's not extremely high.

如果你全身湿透了，可能会流失一磅半到两磅；如果你只是回来后腋下有点出汗，脖子上有一点水迹，那大概就是一磅左右。

If you are totally soaked, might be like a pound and a half to two If you're like come back and like your pits are a little sweaty and there's a little bit of water kind of on your neckline, it's probably like a more like a pound or so.

所以在这种情况下，你可能需要补充一磅半的水。

So in that case, you might drink back a pound and a half of water.

好的，为了确认一下我理解得对不对：每磅体重补充半盎司液体是补水的基础，然后你需要补充运动中流失液体的125%。而运动量、运动地点、是否穿着制服或头盔等因素都会影响水分流失的量等等。

Okay, so just to review these numbers to make sure that I'm on the correct page here, Half an ounce of fluid per pound of body weight is a sort of a foundation for hydration, and then you want to replace 125% of the fluid loss during exercise, and exercise varies, where exercise is done varies, whether or not people are wearing uniforms or helmets is going to impact how much fluid they lose, etcetera.

在非常炎热的环境下，水分流失量可能在一到五磅之间，甚至轻松达到十磅。

In a very hot environment, the amount of fluid lost can be anywhere from, you know, one to five, maybe even 10 pounds Easy.

在55华氏度到85华氏度之间、有一定强度的运动中，一个人可能会流失一到两磅的水分。

Per hour of hard exertion for most exercise done in conditions of 55 degrees Fahrenheit to, excuse me, 85 degrees Fahrenheit done with some degree of effort, one might lose a pound or two pounds of water.

有个非常简单的方法可以判断。

Super easy way to find out.

你只需要赤裸称重，去锻炼，回来后擦干身体，再赤裸称一次。

All you have to do is weigh yourself naked, go do your workout, come back in, dry off, weigh yourself naked.

这样就能准确知道你流失了多少水分。

That'll tell you exactly what you lost.

如果你进去时体重是160磅，出来后称重是158磅，说明你减了两磅，那就补回两磅半的水，就没事了。

So if you went in, you were one hundred and sixty pounds, you come back out, you weigh, you're one hundred fifty eight, you lost two pounds, drink back two and a half pounds of water, you're good.

这实际上是识别体液流失的黄金标准，你当然可以买一堆高科技设备来做这事，但它们用的正是同一个公式——就是你锻炼前后的体重变化。

So that is, honestly, it's like fairly gold standard for identifying you can actually buy a whole bunch of technology for this, and they are using the exact same equation, which is your body weight when you were there.

不过，如果你这么做，就需要把锻炼期间喝的水也算进去。

Now, if you do that though, you do need to account for any fluid you drank during the workout.

是的。

Sure.

因为那会抵消一部分体重的减少。

Because that then offsets it.

简单，但我觉得很重要。

Simple, but I think important question.

我们说的是每磅体重摄入半盎司液体，这包括咖啡、茶、苏打水、运动前饮料、运动中饮料、马黛茶、抹茶之类的吗？你知道的，有耶巴马黛茶，还有无数其他饮品，还是只算水？

We're talking about a half an ounce of fluid per pound of body weight, does that include things like coffee, tea, soda, pre workout drinks, mid workout drinks, mate, matcha, whatever the, you know, there's a Yerba Mate, there are a million things out there or just water?

大部分液体都算在内。

Any fluid for the most part is going to count.

含有咖啡因的液体通常会导致我们排出钠，这是真的吗？

And is it true that fluids that contain caffeine generally cause us to secrete sodium?

是的。

Yeah.

好的，那么你建议添加电解质粉，或者一小撮盐，或者其他能补充钠、镁和钾的电解质补充剂吗？

Okay, so do you recommend including electrolyte powder or a small pinch of sodium or any number of other supplement type electrolytes that can replace that sodium, magnesium and potassium?

要准确回答这个问题，我们需要关注几点。

A couple of things we have to pay attention to accurately answer that question.

你其实还提到了一个可能自己都没意识到的问题：咖啡因真的会加剧脱水吗？

What you also sort of asked about, you may have not even realized, is does caffeine actually enhance dehydration?

这虽然不是你直接问的，但很多人可能也这么以为。

Which is not really what you asked, but probably a lot of people thought that as well.

咖啡因可能会，但咖啡并不一定如此。

So caffeine can, but coffee doesn't necessarily do that.

因为你要记住，你是和液体一起摄入的。

Because remember, you're co ingesting that with fluid.

我们过去总是这么说，咖啡会让人脱水。

And so, we used to say that all the time, how coffee dehydrates you.

其实并不会。

It doesn't.

它可能只是让尿液变黄。

It might make your urine yellow.

它确实会让尿液散发气味。

It certainly gives off an odor in your urine.

但总体而言，咖啡不会这样，因为你摄入了液体。

But in general, coffee will not do that because you're ingesting this.

如果你现在只是单独服用咖啡因片剂，那确实会有一点利尿作用，因此你会排尿。

If you were to now be taking caffeine pills alone, now there is a bit of a diuretic effect there, and so you're going to urinate.

多少？

How much?

也许这个量还不足以让你真正担心，尤其是当你权衡咖啡因的运动表现提升效果和益处时。

Maybe not enough for you to be really concerned especially when you balance that against the ergogenic effects and benefits of caffeine.

我们并不对此感到担忧。

It's not something we are concerned about.

你问题的第二部分，你需要补充因咖啡因而流失的钠吗？

Second part of your question, do you need to then offset the loss of sodium?

我对咖啡因导致的钠流失量并不太担心。

I'm not super concerned about the amount of sodium lost to caffeine.

我更关心的是钠的总量是否合适，因为更大的因素是你的体内实际有多少钠，以及你在训练中流失了多少。

I am more concerned about simply the amount of sodium being correct because of the bigger circumstances, like how much is actually in your system and how much you lost in the training session.

所以，我并不太在意咖啡因，相比之下，如果你因为训练流失了三克钠，而咖啡因又让你多流失了几毫克，我其实并不在意，或者以前也不在意。

So it's not the caffeine that I care about that much relative to, you know, if you lost three grams of sodium because of the training and you added another few milligrams because of caffeine, I don't really care or didn't.

很高兴你提到了咖啡因这种物质和它所含的载体（比如咖啡）之间的区别。

I'm glad you brought up the difference between a substance like caffeine and the vehicle it's contained in, like coffee.

这非常重要，同时也引出了一个关于个体出汗能力差异的问题。

This is all really important and it also raises a question about individual differences in sweating ability.

我称之为出汗能力，因为我有一个认识很久的好朋友，实际上他还在我的实验室工作过。

And I call it sweating ability because I have a good friend I've known for ages really, actually worked with him in my laboratory as well.

他是那种一开始任何体力活动，就仿佛拉响了洪水警报的人。

And he's one of these people that the moment he starts any physical activity, it's like a flood warning.

是的。

Yeah.

对吧？

Right?

他衣服都会被完全浸透。

He just soaks through clothing.

他的出汗适应能力极其强大，而其他人则没那么明显。

It's just the sweating adaptation is exceedingly robust in him, other people less so.

那么，出汗以及通过排汗失水来散热的能力，确实因人而异，并且我们也能提升这种能力吗？

So is it true that sweating and our ability to dump heat through it by loss of water is something that we tend to vary on and that also that we can build up that capacity?

我知道很多人可能会想，哎呀，真恶心，我为什么要多出汗？

I know a number of people are probably thinking, ew, gross, why would I want to sweat more?

但能够通过出汗有效散发身体热量确实有巨大优势，因为体温在某种程度上限制了你的表现上限。

But there's actually a huge advantage to be able to dump body heat during exertion because body heat in some ways sets the cap for performance.

在很多方面都是如此。

In many, many ways.

包括认知表现。

Including mental performance.

我们保持警觉的能力常常因身体寒冷而增强，当然我们都希望充分热身。

Our ability to stay alert often is enhanced by being cold and of course we all want to warm up properly.

但就通过出汗流失体液而言，有没有一种简单的方法可以把我们归类为少汗型、中等汗型或多汗型？

But in terms of loss of fluid through sweating, is there a way to easily bin ourselves into kind of a low sweater, medium heavy sweater.

这听起来像是一种衣物。

That sounds like an article of clothing.

但不管怎样，你知道我想说的是

But in any case, you know what I'm

天啊，这里有很多内容要讲。

Man, another, a lot to say here.

真希望我们能为此做一整个系列。

Wish we had a whole series on this.

听着，如果我们得播十七个小时，我们也能做到。

Listen, if we have to go seventeen hours, we can do it.

大家一定要好好补水。

Just everybody hydrate well.

我认为我们已经向听众展示了这确实是一个真正的威胁。

I think we've shown the listeners that is a real threat.

这是一个非常真实的威胁。

That's a very real threat.

播客播到崩溃。

Podcasting to failure.

你不必在健身房里每组都做到力竭，但我们现在是在尝试把播客做到力竭。

You don't have to do every set in the gym to failure, but here we are attempting to podcast failure.

认真地说，出汗能力的作用是什么？

In it, in all seriousness, what is the role of sweating ability?

我们之中有人应该关心、训练或关注这一点吗，还是这只是在陷入过于专业的领域？

And is this something that any of us should care about or train for or pay attention to, or is this just kind of getting into the arcane?

首先，你可以训练自己的出汗能力。

Number one, you can train your ability to sweat.

这对热适应非常重要。

This is important for heat acclimation.

为什么这很重要？因为当你出汗时，真正调节体温的并不是出汗本身。

And why that matters, when you sweat, that actually is not what regulates your temperature.

你希望发生的是，汗液接触到皮肤后被蒸发。

You what you want to have happen is the fluid to hit your skin and that to be evaporated.

这才是真正的机制。

That's the actual mechanism.

所以，如果你停止出汗，可以肯定的是，短时间内你就无法继续活动了。

So in fact, if you stop sweating, like, you can guarantee within a short amount of time, you're gonna be done moving.

哦，非常有趣。

Oh, very interesting.

我希望人们听到了这一点，并在心中特别留意：出汗是一个将体液带到皮肤表面的过程，而出汗散热的关键在于体液在体表蒸发，这让人联想到运动时如何着装等各种问题。

I hope people heard that and really are highlighting that in their mind, that sweating is a process of bringing fluid from your body onto the surface of your skin, and then the heat dumping aspect of sweating is the evaporation of that off your body, which brings to mind all sorts of ideas about how to dress during exercise, etcetera.

但你提到，如果你出汗不足，就会限制你的运动表现能力。

But what you said is that if you are not sweating enough, you're limiting your output capacity.

所以，这不仅仅关乎是否有足够的水分来出汗。

So, it's not just about having enough fluid to sweat.

是的。

Yep.

还关乎你能否正常出汗，以及穿着是否得当，以便汗液能够顺利蒸发掉。

It's also about being able to sweat and being dressed appropriately to allow that sweat to move, to evaporate off your body.

是的，热适应训练说起来很简单。

Yep, and heat acclimation training is as simple as it sounds.

就是多加练习。

So, just practice it more.

所以，如果你要进入一个需要身处高温环境或提升排汗率的过程，你只需要多练习排汗，你的身体自然会恢复到那种状态。

So, if you're going into a process where you either need to be in a hot environment or you need to improve your sweat rate, you just need to practice sweating, and your body will get back to that.

练习使用桑拿房。

Practice a sauna.

练习泡热水浴。

Practice a jacuzzi.

只要进入这些环境，你的排汗能力就会得到提升。

Just get in those things, and you will, improve your ability to do that.

不过，这其中有很大的遗传成分。

Now there is a huge genetic component.

我有一个例子，实际上是我正在合作的一位UFC选手，我不介意说出他的名字。

I have one individual, actually, a UFC fighter I've been working with, and I don't mind mentioning his name.

他完全同意我提及他的名字。

He'll give me full permission.

斯科特·霍尔茨曼。

Scott Holtzman.

很多很多年了。

Many, many years.

他现在正在比赛。

He's actually, fighting right now.

实际上，今天他就要上场了。

Actually, today, he'll be going.

他就像你描述的那样。

He is, like, he he is like you described.

他系鞋带的时候都会流出来一大桶一大桶的汗水。

Like, buckets and buckets and buckets of fluids come off this guy when he's tying his shoes.

他就直接开始出汗了。

Like, he just goes.

对吧？

Right?

然后我们改善了这种情况。

Like and then we've we've improved that.

他确实出汗太多了。

He actually sweat too much.

在他职业生涯早期，我们在这方面做了大量工作，取得了一些改进，帮助他更好地保留体液。

We worked on that a lot early in his career, and we we got some improvements down to get him to hold on to to fluids better.

话虽如此，我曾与其他同重量级的运动员合作过，情况恰恰相反。

That being said, I've worked with other individuals in his weight category, and it's the opposite.

对吧？

Right?

所以，我们可以让他们进行完全相同的训练，而斯科特会减掉六磅，而其他同体型的人只会减掉两到两磅半。

So we can have them literally do the exact same training session together, and Scott will dump six pounds and and other folks at his size will dump two, two and a half.

所以，这背后有遗传因素，你不需要为此担心。

So there's a genetic component that is is there, and you don't need to worry about it there.

那么，你能判断自己是不是容易流失盐分的出汗者吗？

So can you identify if you are a heavy salt sweater or not?

嗯，你有多种方法可以判断。

Well, you have a whole bunch of routes for this.

第一种方法是使用一种古老且免费的测试方式，就是观察你的衣物。

Number one is you can use the old free, cost free test of just looking at your clothing.

如果你发现衣服上到处都是白色残留物，你应该都认识那种朋友，他们戴着同一顶棒球帽已经八年了。

And if you're seeing that white residue all over it, so you've all have the friend who probably wears that same baseball hat that they've had for eight years.

如果帽子上到处都是这种白色污渍，那就是高盐出汗者的标志。

If it is covered in the white junk all over the place, that's a sign of a higher salt sweater.

相反，如果你拉开他们的衣服，却发现什么都没有，那他们可能是低盐出汗者。

If the opposite happens and it's like you can pull their clothing back and and there's just nothing there, they're maybe a little bit of a lower salt sweater.

你也可以使用多种水分检测方法。

You can also use any number of hydration tests.

我知道市场上很快就会推出一些设备，理论上能像连续血糖监测仪一样提供实时测量数据，不过我还没看到任何关于这些设备准确性的数据。

I know that there is some coming out in the market very, very soon that can give you theoretically real time measurements just like a CGM would be, although I haven't seen any data on if those are accurate or not.

我还没用过这类设备。

I haven't used one yet.

但市面上有很多价格非常便宜的选项，从10到15美元，20美元，一直到几百美元不等，你可以购买这些贴片贴在身上，获得一个相对准确的估算。

But there are a number that are out super cheap, you know, $10.15, $20 all way up to a couple of $100 where you can buy these patches, put them on you, and get a reasonably close estimate.

而且，如果这些东西便宜了百分之五、十或二十，我不确定。

And again, if those things are five or 10 or 20% off, I don't know.

我得先看到独立的数据出来。

I'll have to see independent data come out first.

但即使它们便宜了，你关心的也是具体的毫克数，对吧？

But even if they are, you're worried about the specific milligrams, right?

不管你出汗是流失了一千二百五十毫克，还是一千三百四十毫克，其实都没太大关系。

Whether you sweat out, you know, twelve fifty milligrams, it'll work out or if it's thirteen forty, it doesn't really matter.

你是在寻找大的、大的数字，对吧？

You're trying to look for big, big numbers, right?

你流失了五百毫克吗？

Are you losing five hundred milligrams?

你运动时是不是用了三点五克？

Are you using three and a half grams when you're at?

这些方法能帮你大致估算，从而做出你自己的决定。

So those things will get you in a ballpark to do exactly what you decide.

我是高、中还是低？

Am I high, medium, or low?

我过去用过很多这类产品。

And there's a lot of them that that I've used in the past.

所以这也是另一种方法。

So that that's another way to go about it.

接下来，你最好将电解质摄入量调整到接近你出汗的水平。

Then what you wanna do is probably match your electrolyte intake to something close to what you sweat.

这是理想的情况。

That's the ideal scenario.

你可以通过血液获取大量关于补水的信息。

You can get a lot of information about hydration from blood.

你可以查看一些急性脱水指标，比如血红蛋白和红细胞压积。

You can look at, like, acute markers of dehydration, like hemoglobin, hematocrit.

如果你的血红蛋白达到15以上的话。

If you're like, if your hemoglobin is, like, 15 plus.

有趣的是，我们以前在几期节目中聊过这个，但看到这个，我就想，这家伙真够健壮的。

It's funny, we've talked about this in a few episodes before, but I see that and I'm like, man, that dude's super fit.

血红蛋白15算是很高的了，对于女性来说，14左右就很不错了。

That's like a 15 for hemoglobin would be pretty high, 14 or so would be pretty good for a female.

这同样也是急性脱水的一个表现。

That's also the exact same thing as a sign of acute dehydration.

血细胞比容也是同样的道理。

Hematocrit, same thing.

如果你的血细胞比容超过百分之五十，那很可能已经脱水了。

If you're north of fifty percent, you're probably dehydrated.

你可以获取很多信息。

You can get a lot.

不过，还有很多生物标志物可以告诉你更多关于慢性脱水的情况。

There are also though a lot of biomarkers that can tell you more about chronic dehydration.

所以你也可以去检查这些指标。

So you can run through those things as well.

所以，一个良好的血液生化检测可以提供很多信息，你还能从中了解自己的钠和钾水平。

So a good blood chemistry test can tell you a lot and you can actually get some insights in your sodium and potassium.

白蛋白是衡量长期水分状态的另一种绝佳方法。

Albumin is another fantastic way to measure longer term hydration status.

这是我们之前讨论过很多的另一种奇妙的球蛋白。

Another one of these amazing globulins that we've sort of talked a lot about.

所以你可以做所有这些检查。

So you can do all those things.

你也可以简单地在运动前后测量体重，使用或不使用汗液贴片，并通过穿着衣物的自由度测试，大致判断水分流失的来源。

You can also simply measure the body weight pre and post and use a sweat patch or not and use the freer version of your clothing test and get a rough idea of where you're getting it from.

所以这些是不错的起点。

So those are good places to start.

不过，我想回头确认一下，我有没有在某个部分吓到观众太多。

I want to go back though and make sure I wasn't over terrifying the audience too much on a piece.

如果你进行的训练、运动或体育活动过程中，体重流失不超过2%，就不必过于担心运动中的补水问题。

If you're performing a type of training or exercise or sport in which you're not losing more than 2% of your body weight, you don't need to be overly concerned about hydrating in the sport.

所以我们现在可以讨论一下训练期间应该喝多少水的一些公式。

And so we can actually get into the to some equations for how much water to drink during training right now.

但如果你流失的水分少于这个量，那就不是关键问题。

But if you if you're, again, losing less than that, it's not critical.

你可以喝点水，比如让你感觉舒服一点，但如果你在50度的天气下打棒球，你的表现并不会因此大幅下降。

You can have some fluids if, like, makes you feel better, but you're not gonna be experiencing tremendous amounts of performance decrements if you're, you know, again outplaying a baseball game and it's 50 degrees out.

你没问题的。

You're fine.

你可以喝点水，但这不会影响你的表现或恢复。

You can drink some water, but that's not going to be compromising performance or recovery.

所以，如果你愿意，我可以详细介绍优化补水的三步法，但我先想明确一点：人们不必因为去物理治疗师那里做拉伸就吓得猛喝水。

So we can actually then if you'd like, I can go through the three step system for optimizing hydration, but those are I I wanna make sure I planted that flag so people aren't just terrified that they gotta be guzzling down water if they're, you know, going to their physical therapist for some stretching.

这可能并不是特别重要。

That's probably not super important.

我想稍作休息，感谢我们的赞助商Athletic Greens。

I'd like to take a brief break and acknowledge our sponsor, Athletic Greens.

Athletic Greens 是一种含有维生素、矿物质、益生菌和适应原的饮品，旨在帮助你满足所有基础营养需求。

Athletic Greens is a vitamin mineral probiotic and adaptogen drink designed to help you meet all of your foundational nutritional needs.

自2012年以来，我每天都在服用 Athletic Greens，因此很高兴他们成为本播客的赞助商。

I've been taking Athletic Greens daily since 2012, so I'm delighted that they're a sponsor of this podcast.

我开始服用 Athletic Greens 以及至今仍每天服用一到两次的原因，是它能帮助我满足所有的基础营养需求。

The reason I started taking Athletic Greens and the reason I still take Athletic Greens once or twice a day is that it helps me meet all of my foundational nutritional needs.

也就是说，它涵盖了我所需的维生素、矿物质，而益生菌对我来说尤其重要。

That is, it covers my vitamins, my minerals, and the probiotics are especially important to me.

Athletic Greens 还含有适应原，这对缓解压力、运动、工作或日常生活的压力至关重要。

Athletic Greens also contains adaptogens, which are critical for recovering from stress, from exercise, from work, or just general life.

如果你想尝试 Athletic Greens，可以访问 athleticgreens.com/huberman 来领取特别优惠。

If you'd like to try Athletic Greens, you can go to athleticgreens.com/huberman to claim a special offer.

他们会赠送你五份免费的旅行装，以及一整年的维生素 D3 和 K2。

They'll give you five free travel packs, and they'll give you a year's supply of vitamin D3K2.

再次提醒，如果你想尝试 Athletic Greens，请访问 athleticgreens.com/huberman 领取特别优惠。

Again, if you'd like to try Athletic Greens, go to athleticgreens.com/huberman to claim the special offer.

我非常希望你能向我们介绍一下我所说的加尔平公式。

I would love for you to tell us what I refer to as the Galpin Equation.

当然，你并没有把它命名为加尔平公式。

Understanding, of course, you did not name it the Galpin Equation.

听好了，朋友们，科学家们的东西可以以他们的名字命名，但一般来说，如果他们自己给自己命名的东西，这并不反映健康的心理状态。

Listen, folks, scientists can have things named after them, but in general, it's not reflective of healthy psychology if they name things after themselves.

没错。

Correct.

有时候，是的，神经解剖学家过去常这么做。

Sometimes, yes, neuroanatomists used to do that.

但无论如何，医生。

But in any case, Doctor.

加尔平并没有以自己的名字命名这个加尔平公式。

Galpin did not name the Galpin Equation after himself.

是我以他的名字命名的。

I named it after him.

那么，运动时应摄入多少液体的Galpin公式是什么？

And the Galpin Equation for how much fluid to ingest during exercise is?

你可以用你的体重（磅）除以30。

You wanna take your body weight in pounds and divide that by 30.

然后，你每十五到二十分钟就要摄入这个数值的水量，单位是盎司。

And you wanna consume that number, which would be in ounces, about every fifteen to twenty minutes.

比如，如果你体重200磅，就用200除以30，我们近似取7，这意味着你每十五或二十分钟左右要喝大约7盎司的水。

So in the example, of you being two hundred pounds, you would take 200 divided by 30, which is let's just call that number seven, to be close, which means you would consume about seven ounces of water every fifteen or twenty minutes or so.

好的。

Okay.

不过，虽然我也不是这个公式的命名者，但我也没有做过相关研究。

Now, as a little bit of a point, while I also did not name it, I also didn't do the research.

需要指出的是，这些发现是由其他科学家完成的。

It's important to point out that other scientists figured these things out.

我只是阅读了他们的论文，并基于他们的公式推导出这个简化版本，方便那些不使用公制系统的人。

I just read their papers and made that derivation of their equation to make it a little bit easier for us folks who do not work on the metric system.

好的，有几点要说。

Okay, a couple of things.

首先，我不是二百磅，但其实我多重并不重要，关键是听众

First of all, I'm not two hundred pounds, but it doesn't matter how much I weigh because the point is that the listener

对。

Correct.

应该把自己的体重（磅）除以30，然后每十五分钟喝下等于这个数值的盎司水量。

Should take their body weight in pounds divided by 30 and just that number of ounces in fluid every fifteen minutes.

那么对于美国以外、习惯使用毫升和升、而不是盎司，以及公斤而不是磅的人，伽平公式在公制系统中是怎样的？

And then for those out there outside The US that are accustomed to thinking in milliliters and liters not ounces and kilograms not pounds, what is the Galpin Equation in the metric system?

这相当于每公斤两毫升，同样，如果你体重是200磅，大约就是90公斤左右。

This would be two milliliters per kilogram, which, again, if you were, let's say, 200, that's gonna be something roughly like, we'll call it 90 kilos.

那么如果你按每公斤两毫升计算，就是大约180毫升的液体，每十五到二十分钟一次。

And so if you did two milliliters per kilo, you'd be something like 180 milliliters of fluid, again, every fifteen or twenty minutes.

很好。

Great.

那么人们应该如何摄入这些液体呢？

And how should people ingest that fluid?

当然，我猜应该是通过嘴巴喝，我希望是这样。

And of course, I would imagine it's through their mouth, I would hope.

我希望如此。

I hope.

虽然还有其他途径可能也行，但我们就不深入讨论了。

There are other orifices that it might suffice, but let's not go there.

他们是持续不断地喝水，还是每十五分钟猛喝一口？

They're drinking that water consistently, or is it every fifteen minutes they slug it back?

这有关系吗？

Does it matter?

好的，是的，这非常好。

Okay, yeah, that's very good.

有几件事情。

A handful of things.

一般来说，谈到补水，越缓慢越稳定越好。

In general, when you talk hydration, the slower and steady you can go, the better.

事实上，这个每公斤两毫升的数据来源于多项试验，研究人员考察了每隔十五分钟一次性摄入大量液体在不同持续时间下的效果。

In fact, the reason this two milliliters per kilogram number came out is because a number of trials were run, they looked at that every fifteen minutes, just one bolus of it, you know, in different durations.

很明显，以更缓慢的速度进行补水效果更好。

And it is pretty clear that the slower pace one could do it, the better.

所以，无论你是每十分钟、十五分钟还是二十分钟摄入一次，我们之所以设定这个间隔，是因为需要稍微缓解一些胃肠道不适。

So whether you're doing it every ten minutes or fifteen or twenty minutes, the reason we actually give that gap is because you have to be also offset a little bit of GI distress.

事实上，就像恢复阶段的四大黄金法则，我们通常使用三个R原则。

In fact, like kind of the the four golden rules of recovery, if you will, we use sort of three Rs.

你需要重建、补水和补充。

You need to rebuild, rehydrate, and replenish.

这实际上意味着你需要持续供应葡萄糖。

What that really means is you need to have a continuous glucose stream.

你需要持续供应氨基酸。

You need to have a continuous amino acid stream.

你需要补水，并且要在不严重干扰肠胃的情况下完成这三项。

You need to hydrate, and you need to do all one, two, and three without disturbing your gut too much.

在这种情况下，研究发现我们通常能达到这个水平，对大多数人来说都足够了。

And so in this particular case, it was sort of found that we can hit that level in general and be just fine for most people.

所以稍微补充一下背景，我们之前举的例子中，无论是哪种情况，都是每十五或二十分钟摄入大约六到七盎司。

So I mean, little bit of context, the example we gave there in both cases, it's something like six to seven ounces for fifteen or twenty minutes.

如果你想想，一磅等于十六盎司。

If you think about that, there's 16 ounces in a pound.

大多数水瓶，比如你在这里商店买的水瓶，通常都是十六盎司左右。

And most water bottles, like if you go buy a water bottle at a store here, they generally come in like 16 ounce bottles ish.

所以六到七盎司大约相当于每十五或二十分钟喝掉一瓶水的三分之一。

So six or seven ounces is really like a third of a water bottle, maybe, every fifteen or twenty or so minutes.

这并不是你需要强行吞下的大量水分。

So it's not some egregious amount of water that you have to slime down.

不过，这很大程度上取决于你开始锻炼前的补水状态，也就是你进入训练时的水分水平。

Now that is influenced heavily by how hydrated you started the session with, so how hydrated you came in.

外部因素比如热量、湿度、温度之类的。

External factors like heat, humidity, temperature, things like that.

但这给你一个大致的概念，这些是你为了优化表现需要摄入的水量。

But that gives you a rough idea that, again, and these are numbers that you would need to consume to optimize performance.

结束后，你就该像我们之前说的那样，看看自己流失了多少水分，然后补充摄入量的125%，并考虑你实际喝下的液体量。

At the end of that, then is when you would look to see how much I lost, like we talked about earlier, and then add back that 125% taking into account how much fluid you ingested.

所以如果你体重200磅，在训练期间总共喝了一磅水，开始时是200磅，结束时是198磅。

So if you're two hundred pounds and you drank a total of, say, a pound of water during the training, And you started off at two hundred, and you finished at one ninety eight.

你实际上流失了三磅，而不是两磅，因为你总共流失了三磅。

You actually lost three pounds, not two pounds, because you lost three.

你在训练中喝了一磅，所以你最终的净流失量是两磅。

You drank one during it, so your final net number is two.

因此，你现在需要补充的是剩余两磅的125%，也就是两磅半左右。

So now you don't you really need to drink back a 125% of that remaining two pounds, two and a half pounds, something like that.

这些数字，尤其是125%，都只是大致的指导建议。

These numbers, especially that one hundred twenty five, are, they're just rough guidelines.

一些实际的研究表明，这个比例甚至可以高达150%。

Some actually papers suggest it's all the way up to 150%.

所以这只是一个大致的概念。

So it's just like an idea.

别去精确测量你到底需要5.5盎司还是6.2盎司。

Don't measure out whether you need 5.5 ounces or 6.2 ounces.

它只是给你一个起步的参考方向。

Like, it just sort of gives you an idea of where to start.

好的。

Alright.

每隔十五到二十分钟喝几口就差不多了。

A few sips every fifteen or twenty minutes is close enough.

我实际上已经开始用加尔平公式来确定我在进行脑力工作时需要补充多少水分。

I've actually started using the Galpin Equation to determine how much fluid I need for mental work.

鉴于目前关于补水与脑力表现之间关系的大量可靠数据，这对我的效果非常好。同样，也有经过同行评审的研究支持这一观点：补水对保持清晰的思维、精力和专注力至关重要，甚至轻微脱水都会干扰这些能力。

Given the now robust data that are out there on the relationship between hydration and mental work, it's been very effective for me, and again, there are peer reviewed studies that support the idea that hydration is important for proper mental clarity and energy and focus, and that even being slightly dehydrated can disrupt that.

但如果一个人喝太多水，频繁上厕所，以至于无法安心专注于工作，那也是一个问题。

But if one is drinking so much water that they're frequently going to the restroom and can't comfortably focus on the work they're doing, that's also an issue.

所以，这非常有帮助。

So, that's very helpful.

补水最重要的三个要素是什么？

What are the three most critical features of hydration?

然后我想转到关于补充剂和营养的一些具体细节。

And then I'd like to move on to some of the more particulars about supplementation and nutrition.

三个方面：开始前要补水，过程中持续补水。

Three parts, start hydrated, maintain hydration throughout.

第三点是事后补水来恢复。

Part three is hydrate post to fix it.

好的。

Okay.

我们之前给了你们每磅体重半盎司的公式。

We gave you the half ounce per pound of body weight equation.

所以你要在训练前就保持水分充足。

So you start the training hydrated.

我们给了你们每公斤体重两毫升，再除以30，来维持水分平衡。

We gave you the, you know, two milliliters per kilogram slash body weight divided by 30 to stay hydrated.

然后还给了你们125。

And then gave you the 125.

但我其实可以直接给你们另一个清单，不好意思。

But I can actually just give you sort of, I'm giving you another list here, I'm sorry.

但这是我为优化运动表现而整理的五步捷径指南。

But it is my five step cheater guide for optimizing hydration for performance.

不好意思，第一步：早上一醒来就喝大量的水。

Sorry, step number one, drink a lot of water first thing in the morning.

这能帮你启动全身机能，让你进入状态。

This gets everything kickstarted, gets you going.

同时也能避免你在晚上喝太多水，影响睡眠。

It also saves you from having to drink a bunch of water at night, which is then going to compromise your sleep.

多少算很多？

What's a lot?

根据你的体型，我通常会告诉人们，一天中最早该做的事之一就是：醒来后上完厕所，同时在接触阳光的时候喝水。

Depending on how big you are, the general thing I'll tell people is, like, one of the very first things you should do throughout your day, you wake up, go to the bathroom, as you're consuming your sunlight, consume water.

这可能意味着一口气喝下一整杯水。

This is maybe chugging a full glass.

这其实是我自己的做法，虽然不是最理想的方式，但我一般会喝16盎司。

It's honestly what I do, it's not the best route, but I'll just get 16 that ounces.

16盎司左右就很好，完全没问题。

16 ounces or so is great, it's fine.

如果你体型更大，我体重在165到170磅之间，视情况有时会更高一些。

If you're larger, I'm a hundred and sixty five to seventy pounds depending on what's going on, maybe a little higher sometimes.

如果你体重225磅，那这个量可能是30盎司。

If you're two twenty five pounds, maybe that number is 30 ounces.

所以你就根据体型适当增减水量。

So you just sort of scale up and down.

我之所以说很多，只是因为这取决于你正在做什么。

And the only reason I say a lot is it just depends on what you're doing.

我也应该澄清一下，我并不是真的字面意义上的猛喝。

And I also should clarify, I don't really literally mean chug.

只是小口小口地喝。

Just like sips.

因为喝水越快，血液容量扩张得就越快。

Because the faster you drink water, the faster it's gonna expand blood volume.

血液容量扩张得越快，你就越快地排出它。

The faster it extends blood volume, the faster you get rid of it.

我觉得很多人并不知道这一点。

I don't think a lot of people know that.

是的。

Yeah.

这也许是在做进一步澄清。

This is maybe this is clarifying.

这一点我们之前也讨论过，如果你喝太多水，会稀释体内的系统。

This is also we sort of talked about earlier if you drink too much water, you'll dilute the system.

如果体内液体被稀释了，身体的第一反应就是排出多余的水分，以降低总血容量。

Well, if you have a diluted system, your body's first reaction is to rid of water, to bring total blood volume down.

对吧？

Right?

记住，如果你去看医生，医生检查你的总血容量后说：‘天啊，你有5.5升，’你肯定会吓一跳，医生很可能会给你开利尿剂，因为你不想因为血容量过高导致高血压或心脏病发作。

Remember, if you were to go to a doctor and they looked at your total blood volume, and they're like, man, you're five and a half liters, you're going to be like, holy crap, you're going to be put on a diuretic because you don't want to a heart attack and have blood pressure.

我很好奇，是不是很多人在睡觉前一口气喝下一整杯470毫升的水或其他液体，这才导致他们半夜醒来。

I wonder if people are drinking a 16 ounce glass of water or other fluid all at once before going to sleep, and and that's why they're waking up in the middle of the night.

完全正确。

Totally.

根据你刚才说的，更好的做法可能是睡前最后一两个小时慢慢啜饮一杯水。

Given what you just said, probably a better protocol would be to sip on a glass of water in the final hour or two hours before sleep.

通常我们建议的是三个小时。

Generally, the number we say is three hours.

在睡前的三小时内，尽量将液体摄入限制为按需小口饮用。

In the three hours preceding sleep, want to basically limit fluid intake to sipping as needed.

我觉得我会从今晚开始这么做，因为我通常每晚都会醒一次去上厕所，而且我睡觉前确实会喝一些液体，主要是因为那时我特别口渴。

I think that's, I'm going to start that tonight because I wake up generally once per night to use the bathroom, and I do drink some fluids before I go to sleep, mostly because I'm pretty thirsty at that time.

但我会开始在睡前的三小时内小口喝水。

But I'm going to start sipping that water in the three hours heading into sleep.

是的，你可以留意一下，回到之前的话题，我其实很喜欢讨论这些，如果你晚上醒来时嘴巴非常干。

Yeah, so you can actually pay attention to is, to go back, this is actually, I love doing this stuff, but if you're waking up at night and you have a very dry mouth.

对我来说不是这样。

Not for me.

好的。

All right.

因为这可能有两种原因。

Because it can be one of two things.

你可能实际上处于脱水状态。

You might actually be dehydrated.

所以人们常犯的错误是，觉得自己的嘴太干了。

And so then the mistake people make is they're like, man, my mouth is so dry.

我总是半夜起床喝水。

I keep getting up to drink water at night.

这会让你尿得更多。

That makes you then pee too much.

这也表明你很可能在用嘴呼吸。

What that also indicates is probably your mouth breathing.

因此，解决半夜起床频繁排尿的一个方法是贴住嘴巴，或者使用鼻腔扩张器。

So a lot of ways to fix people waking up and urinating too much at night is to tape your mouth and or use a dilator over your nose.

这样一来，你就不会觉得口干，也就不会在夜间额外喝水了。

And then what happens is you don't feel like you have a dry mouth, so you don't get up to consume any extra water throughout the night.

这实际上减少了你的液体摄入量，从而避免了液体过多的问题。

So that actually reduces your fluid intake so you don't have the problem of actually now having too much fluid to do it.

所以这也是为什么用胶带贴嘴能带来极大帮助的另一个原因。

And so it's another reason why mouth taping can really, really help.

如果你有这些问题或者打鼾，这些都不是无害的。

If you are having those issues and or snoring, those are not benign.

这说明你真的应该好好处理一下这些问题。

That's a really like you really should get some work on those.

换句话说，就是你睡得不太好。

Something you're not sleeping very well is the way I'll say it.

这不一定意味着有生命危险，但绝对不是好事。

It doesn't necessarily mean something life threatening, but it's not a good thing.

所以你要不断权衡和判断哪些问题更重要。

So you're run kind of your triaging things back and forth.

所以如果你发现自己经常起夜上厕所，但嘴里并不觉得干渴。

So if you're like, I'm waking up to pee a lot, but my mouth isn't thirsty.

很好。

Okay, great.

那你可能只是饮水量过多的问题。

Then you may actually have just a water consumption issue.

如果我嘴巴干，但醒来后却有大量排尿，那其实你并没有脱水，只是在用嘴呼吸。

If it is my mouth is dry, but I'm actually waking up and I'm having these large urinations, then you're not actually dehydrated, you're just breathing through your mouth.

如果你醒来时嘴巴干，但尿量不多，那你可能确实存在轻度脱水。

If you're waking up and your mouth is dry and there's not a lot of pee there, then you actually might actually legitimately be under hydrated.

所以你可以在这里玩个小游戏。

So a little bit of a game you could play there.

这真是太有信息量了。

Well, that's super informative.

我认为，一次性大量喝水会导致你很快需要排尿，这一点非常重要。

I think that the point alone that gulping a bunch of water all at once is going to cause you to need to excrete that water soon after is a really important point.

另外，对于那些要演讲、或不想中途起身上厕所的人来说，你必须坐很久——显然，到目前为止我一直在违反所有这些规则，我以前喝水的方式就像海鸥一样，一次喝下巨量液体。

Also for people that are going to, I don't know, give a talk or you don't want to have to get up to use the restroom, you have to sit through a long Clearly I'm violating all these rules up until right now, I've been, you know, not, I sort of followed the seagull approach to consuming fluids, just gloom, gloom in enormous volumes.

我会开始小口啜饮液体了。

I'm going to start sipping fluids instead.

关于补水，还有哪些其他规则？

What are some of the other rules of hydration?

所以

So

你醒来后，要从一开始就保持水分充足。

you're going to wake up, you're to start your day and start hydrated.

也就是说，你会在一天中较早的时候摄入更大比例的水分。

So, you know, you're consuming a larger percentage of your water earlier in the day.

这样你就能享受到水带来的所有增强表现的效果，而不用担心它影响你的睡眠。

Then you get all the performance enhancing effects of water, and you don't have to worry about it compromising your sleep.

这是第一步。

So that's step number one.

此外，你现在也会在更接近水分充足的状态下开始你的训练。

Also, now you're going to start your session closer to hydration.

好的，太好了。

All right, great.

第二点，尽量吃真正的天然食物。

Number two, eat mostly real whole foods.

为什么？

Why?

有意思。

Interesting.

你可能没有想过，决定你水分状况的一个重要因素是你的食物选择。

What you may or not have thought about is a huge determinant of your hydration status is your food choices.

如果你看看不同的食物，比如大多数水果。

If you look at different foods, for example, most fruit.

西瓜。

Watermelon.

西瓜的含水量超过95%。

Watermelon is like 95 plus percent water.

对吧？

Right?

绝佳的来源。

Fantastic source.

另外，顺便说一下，既然我们在这里，西瓜的碳水化合物含量其实并不算特别高。

Also, by the way, since we're here, it is not extremely high in carbohydrates.

它的糖分也不算特别高。

It's not extremely high in sugar.

从百分比上看是的，但由于你吃的东西几乎全是水，所以它在糖分方面并不算特别危险。

It is by percentage, but since it is almost exclusively water you're eating, it is not something that is extremely dangerous in terms of sugar.

单就这一点而言，可能比我们在六期节目中讨论的任何其他内容都更容易引发网络热议，我可能会因此一辈子收到仇恨邮件，但是

I, there alone, probably of all the things we've talked about in the six episodes, that comment right there will probably blow the internet to pieces and I'll probably get hate mail for life for it, but

人们会因为水、糖而炸锅。

From people throwing water, Sugar, wow.

天啊，

Throwing Oh my gosh,

嗯，我

Well, I

我认为重点并不是糖本身一定就是坏的。

don't think the point is that sugar is necessarily bad.

我认为重点是，对大多数人来说，他们摄入的糖分太多了。

I think the point is that for most people, they're ingesting too much sugar.

大多数人。

Most people.

是的。

Yeah.

有趣的是，那些为摄入糖分辩护的人，往往正是那些不应该摄入如此多糖分的人。

And it's interesting, oftentimes the people who are justifying the ingestion of sugar are exactly the kind of people that should not ingest so much sugar.

所以这有点像用户偏见。

So there's a little bit of Well, user bias

这里的重点是，如果你吃的是天然完整的食物，那我们现在就是在纠结这些细节了。

the point here is if you're eating whole real food, this is like, now we're kind of splitting hairs about those things.

晨间补水。

Morning hydration

摄入，是的。

consume Yeah.

这里有个重要的观点。

Important point here.

如果你把它和其他食物比较，比如肉类，根据烹饪方式和时间的不同，其含水量比例其实很高。

If you compare it to other foods, like actually meat is is a very high percentage of fluid depending on how well or long you've cooked it.

你会记得你之前说过，肉类含水量超过70%，对吧？

You will reduce remember you said earlier, over 70% water, right?

所以如果你吃肉，实际上也在摄入大量的水分。

So if you're eating meat, you're getting actually a big chunk of water.

当然，烹饪过程中会损失一些水分，但肉类的含水量并不像饼干那样低，饼干的含水量可能只有10%左右。

As you cook it, of course, you lose some of But meat can be like, I wouldn't call it a hydrating food item, but it is not as low as something like a biscuit, which can be actually like 10% water.

这就是为什么饼干又干又密实，但这并不意味着它对你不好，只是如此。

That's why it's like dry and dense, which doesn't mean it's bad for you, but there.

如果你吃高度加工的食物，几乎可以肯定，它们已经被脱水或部分脱水了。

If you're eating highly processed foods, almost by association, that means they've been dehydrated or partially.

对吧？

Right?

所以你摄入的总水量就减少了。

So you're just getting less total fluid intake.

此外，这些食物通常含盐量也很高。

In addition, they have also been highly salted in general.

对吧？

Right?

所以我们现在处于既脱水又高盐的状态。

So now we're in this position where we're underhydrated and highly salted.

很糟糕的处境。

Bad spot.

如果你现在改吃大部分——再次强调，主要是天然的、真实的食物，不管对你来说这意味着什么——你的水分摄入量会大幅增加。

If you now switch over to mostly, again, just mostly whole real food ish, whatever that means to you, then your hydration is gonna skyrocket.

你会摄入大量的水分。

You're gonna have a lot.

所以你吃了很多食物。

So you're eating a ton of food.

事实上，你摄入的水分中很大一部分应该来自食物，而不应该一整天不停地猛灌水瓶。

In fact, it should be a large percentage of the fluid intake you have actually should be coming from your food, and you shouldn't have to be smashing water bottles after water bottle all day.

但在这种情况下，你需要重新补充盐分。

In that case, though, you do need to add salt back.

我们经常看到，当人们试图从不太理想的饮食习惯转型时，他们减少了加工食品的摄入，转而开始吃更天然的食物，却因此出现了一些问题，因为他们实际上摄入的盐分不足。

So we do see this a lot when people who try to make a transition from maybe a suboptimal nutritional lifestyle, And they give up a little bit of the processed food and they come over and they start having problems because they're not actually consuming enough salt.

所以要把盐补回来。

So add that back.

有个简单的方法可以做到这一点。

Easy way to do that.

你可以使用电解质补充剂，如果你想的话，我们可以聊聊具体的数值。

You can use electrolytes and we could talk about those numbers if you want.

如果你只是根据口味给自家做的食物加盐，这就能让大多数人达到一个不错的状态。

If you just salt your food that you're making, you know, to taste, that's gonna get most people in a in a pretty good spot.

所以先保持水分充足。

So start hydrated.