沒睡好是因爲沒喝夠水

Many people don't get enough sleep, with a recent study claiming that the average Briton gets just six hours of shut-eye a night.

很多人晚上的睡眠不足。最新的一項研究表明，英國人的平均睡眠一晚上只有6個小時。

Reasons for sleepless nights vary and are often linked to underlying psychological issues ,but a new study claims that it could be down to simply not having drunk enough water the day before.

晚上睡不着的理由有很多，不過通常都和潛在心理因素有關，但是最新的研究卻把它歸結於前一天沒有喝夠水。

According to research carried out by academics at Penn State University, Pennsylvania, people who slept for six hours a night had significantly more concentrated urine and were more dehydrated compared to those who regularly slept eight hours a night, which is the recommended amount.

來自賓夕法尼亞州立大學的研究發現，就算喝了相同推薦量的水，那些每天只睡6小時一天的人，比那些每天睡8小時的人，更要頻繁的上廁所和缺水。

The study, published in the journal SLEEP, involved more than 20,000 adults in the US and China, all of whom had their sleeping habits and urine samples analysed.

[c表在《睡眠》雜誌上的研究，調查了2萬多來自美國和中國的成人的睡眠習慣和排尿模式。[/cn]

The authors concluded that the links between sleep quality and hydration are down to a hormone in the body called vasopressin.

作者總結了睡眠質量和飲水量之間的關係在於體內的一種荷爾蒙細胞叫，抗利尿激素。

"Vasopressin is released both more quickly and later on in the sleep cycle," explains lead author Asher Rosinger,“

抗利尿激素根據睡眠的模式，加快或者延緩作用。”主要作者Asher Rosinger說。

"So, if you're waking up earlier, you might miss that window in which more of the hormone is released, causing a disruption in the body's hydration.

如果你醒地很早的話，你就會錯過這個荷爾蒙釋放，會影響你身體的喝水量。

"If you are only getting six hours of sleep a night, it can affect your hydration status.

如果你每晚只睡6個小時，就會影響你的攝入水量。

"This study suggests that if you're not getting enough sleep, and you feel bad or tired the next day, drink extra water."

“研究表明，如果你沒睡夠的話，第二天你會感覺很差、很累，然後你會喝更多的水。”

Dehydration can have a number of adverse effects on the body, such as dizziness, feeling drowsy and having dark-coloured, strong-smelling urine.

缺水會引起身體好多副作用，比如頭昏，嗜睡，尿液色深味重。

The most obvious way to stay hydrated is to drink plenty of fluids throughout the day and avoid or limit drinks such as caffeine, tea and alcohol, which can dehydrate the body.

保持體內水最有效的方法就是多喝水，但是要避免喝咖啡因，茶，酒，會讓身體脫水的飲料。

But when it comes to how much water one should drink each day, the advice is conflicting, with some experts suggesting as much as four litres while others say two.

不過就關於每天要喝多少水，在意見方面專家們卻又衝突，有的說要喝4升，而又的說只要2升。

A recent study revealed that half of Britons have no idea how much water they should be drinking daily, while a third admitted they fail to keep themselves properly hydrated and don't drink water unless it's mixed with something else.

最近的研究表明英國人對於一天要喝多少水沒有概念，有三分之一的人承認自己不能及時喝水，而且如果不加點什麼東西，就喝不下白開水。

“There are many healthy and delicious ways to beat dehydration,” a public health nutritionist commented at the time.

“還有許多健康美味的方法來防止身體脫水“一位公共健康營養學專家當即表示。

“For example, try adding mixed berries to your water,” she told The Independent, “adding three to four mixed berries - raspberries, blueberries and strawberries - could help increase your vitamin C consumption.

在接受Independent採訪時他說“比如你可以在水裏面加點莓類，三四種混合-樹莓，藍莓和草莓，可以補充你體內的維生素C的消耗。”

“So, not only does it keep you hydrated, taste great, it also has added health benefits.”

“這樣不僅能讓你保持體內水分，還好吃，對健康還有好處。”