今夏不脫水
"This iced coffee contains water, right?" "Just one more glass of rosé, and then I'll switch to water."
"冰咖啡含水，對不？""再多喝一杯紅葡萄酒，我就去喝水。"We've all been there. It's really easy to get dehydrated-not to mention sunburned-come summertime. These are issues to be wary of year-round, but they're particularly tricky in warmer weather.
我們都有過這種經歷。夏季一不小心就會脫水--更別提曬傷了。全年都應注意這些問題，但天氣更熱，這些問題也更難應對。"Staying hydrated in the heat can be more challenging than in cooler temperatures because we lose a significant amount of fluid through our skin in the form of sweat," Jonah Soolman, RD, a nutritionist and certified trainer at Soolman Nutrition and Wellness in Wellesley, Mass. tells Health. Since we need to replace the fluid lost in that sweat, Soolman explains that "our hydration needs tend to be higher than when the temperature is more mild or cold."
"相比涼爽的天氣，在天熱時保持水分可能更具挑戰，因爲我們會出汗，流失大量水分，"馬薩諸塞州韋爾斯利的索爾曼營養與健康中心（Soolman Nutrition and Wellness）的營養學家、持證教練喬娜·索爾曼（Jonah Soolman）對《健康》雜誌說道。由於我們需要補充出汗流失的水分，索爾曼解釋道，所以"我們的水合需求往往比溫度適宜或溫度涼爽時更高。"
A 2004 report from the Food and Nutrition Board suggested that men aim for about 3.7 liters of water a day and women aim for about 2.7 liters a day. But that may change in different environments: Hot or humid weather can necessitate additional fluid intake, as can high altitudes.
食品和營養委員會2004年的一份報告顯示：男性每天要喝3.7升水，女性每天要喝2.7升水。但也要視不同情況而定：炎熱或潮溼的天氣條件下，可能需要喝更多水，身處高海拔地區時也是如此。Why does hydration matter so much? "[It's] important for several reasons, including body temperature stability, bowel regularity, reduced kidney stone risk, and filtering waste products, just to name a few," Soolman says.
爲什麼水合作用如此重要？"有多種原因，包括體溫穩定性、腸道規律性、腎結石風險降低，及廢物過濾等，"索爾曼說道。Well, then. Here are tips for hydrating yourself while keeping good-looking.
好吧，下面這幾種方法能讓你今夏不脫水，保持美美噠！Invest in a new water bottle
買個新水杯In the same way that a new workout outfit can help motivate you to go to the gym more often, refillable water bottles are gorgeous these days, with all the bells and whistles you could ask for in terms of color, design, and features. Get one, and then bring it everywhere. Our fitness editor's number-one pick: the Nathan Flexshot ($25; ), which can be easily folded up when it's empty, making it great for travel.
就像新的運動服能激勵你多去幾次健身房一樣，現在的水杯做工精美，不同的顏色、設計和圖案，任君挑選。買一個吧，然後隨身攜帶。健身編輯的首選：Nathan Flexshot水杯（亞馬遜，25美元），不裝水的時候可以摺疊，非常適合旅行。
Track your water intake
注意自己的喝水情況Some of those very same water bottles include features that pester you when you're not drinking enough, whether via a Bluetooth-connected app like in the H20Pal Smart Water Bottle ($99; ) or a little device that lights up when you haven't moved your bottle recently.
有些水杯有這樣的功能（不管是通過藍牙連接，如H20Pal智能水杯，亞馬遜，99美元），喝水不夠多時，水杯會提醒你，或者用水杯喝水不夠頻繁時，水杯上的小設備會發光提醒。
