Did our ancestors carry around these water bottles, sipping on them all that long?

我們的祖先是否隨身攜帶著這些水瓶，並一直喝著它們？

The answer is no, yet we tend to have this idea that we need to be sipping water all that long.

答案是否定的，但我們往往有這樣的想法：我們需要一直喝水。

There's a lot of push to drink often and stay hydrated.

有很多人都提倡經常喝水，保持水分充足。

I mean, everywhere you go, just like a restaurant, for example, what's the first thing they ask you?

我的意思是，無論你走到哪裡，比如在餐館，他們問你的第一件事是什麼？

Would you like some water?

要喝點水嗎？

At social events, everyone's drinking something constantly.

在社交活動中，每個人都在不停地喝東西。

We're told that we need to drink eight glasses of water a day at least because our body is mostly made of water.

我們被告知每天至少要喝八杯水，因為我們的身體大部分是由水構成的。

And no, I'm not telling you not to drink water.

不，我不是在告訴你不要喝水。

We need water and I'm not against water.

我們需要水，我不反對水。

I just wanna share some unique information that I think is going to help you.

我只是想分享一些獨特的資訊，我認為這些資訊會對你有所幫助。

The first thing relates to a very interesting research paper that I just dabbled on that has to do with thirst and what thirst actually does for us.

第一件事與我剛剛涉獵的一篇非常有趣的研究論文有關，這篇論文與口渴以及口渴對我們的實際作用有關。

It actually triggers a hormone called oxytocin.

實際上，它能激發一種名為催產素的荷爾蒙。

That's considered the trust and love hormone.

這就是信任和愛的荷爾蒙。

In fact, oxytocin is a very powerful stress-reducing hormone.

事實上，催產素是一種非常強大的減壓激素。

It actually has the ability to lower cortisol, which is very interesting.

實際上，它還能降低皮質醇，這一點非常有趣。

But the sensation of thirst actually increases oxytocin.

但口渴的感覺實際上會增加催產素。

And if you never get thirsty because you're drinking all day, you're not gonna be able to trigger that oxytocin as much as if you waited until your body gave you signals of thirst.

如果你因為整天喝酒而從不感到口渴，你就無法像等到身體發出口渴信號時那樣觸發催產素。

I mean, when you just think about our ancestors, they didn't drink as frequent.

我的意思是，想想我們的祖先，他們並不經常喝酒。

They might've drank a good amount of water, right, until they're satisfied, but they drank intermittently.

他們可能喝了很多水，對吧，直到他們滿足為止，但他們喝得斷斷續續。

And just as you probably know the importance of eating intermittently, what about drinking water intermittently?

你可能知道間歇性進食的重要性，那麼間歇性喝水又如何呢？

I mean, let's just talk a little bit more about this oxytocin for a second.

我的意思是，讓我們再來談談催產素。

Oxytocin is what people with addictions are seeking when they're addicted to certain things.

當上癮者沉迷於某些事物時，他們所尋求的就是催產素。

Whether it's drugs or alcohol, they're trying to get more oxytocin.

無論是毒品還是酒精，他們都在試圖獲取更多的催產素。

Oxytocin gives you very good feelings.

催產素會給人非常好的感覺。

It helps reduce stress.

它有助於減輕壓力。

Maybe you've heard about the oxytocin related to a mother and an infant.

也許您聽說過與母嬰有關的催產素。

When they're bonding, that will increase oxytocin.

當它們結合在一起時，催產素就會增加。

Also, when you bond with your pets, you can increase oxytocin.

此外，當您與寵物建立聯繫時，還能增加催產素。

They found donating and helping others can increase oxytocin, social interaction, but also there's some other things that can increase this oxytocin, which is, I think, a really important hormone to evaluate and just to understand.

他們發現捐贈和幫助他人可以增加催產素和社會互動，但也有一些其他的東西可以增加催產素，我認為這是一種非常重要的激素，需要評估和了解。

So I already told you thirst can do it, but also heat and even sweating increases oxytocin as well.

所以，我已經告訴過你，口渴也能增加催產素，而且熱量甚至出汗也能增加催產素。

So apparently being overhydrated is not gonna really help you with oxytocin.

所以很顯然，過度缺水並不能真正幫助你產生催產素。

So what I'm talking about is not reducing the quantity of water at all.

是以，我所說的根本不是減少水量。

I'm not talking about that.

我說的不是這個。

I'm talking about decreasing the frequency of drinking water.

我說的是減少喝水的頻率。

I mean, it's just amazing how we drink water on this automatic type mechanism at a social activity.

我的意思是，在社交活動中，我們是如何通過這種自動機制來喝水的，這真是太神奇了。

We drink certain beverages for flavor, but we don't really drink for solving this thirst situation.

我們喝某些飲料是為了調味，但並不是為了解決這種口渴的情況。

You may wanna just try this out.

你可以試試這個。

You get up in the morning, ask yourself, am I really thirsty?

早上起來，你會問自己，我真的渴嗎？

Before you eat your first meal, maybe it's at lunchtime, are you really thirsty?

在吃第一餐之前，也許是午餐時間，你真的渴了嗎？

Do you need to drink something?

你需要喝點什麼嗎？

Because realize, drinking a lot of water before a meal could dilute the hydrochloric acid.

因為要知道，飯前喝大量的水可能會稀釋鹽酸。

That could affect your digestion.

這可能會影響你的消化。

But again, I'm not against that if you're thirsty.

但我還是那句話，如果你渴了，我並不反對。

But if you're not thirsty,

但如果你不渴

I'm rarely thirsty until the late afternoon, maybe even going at like four or five o'clock.

我很少口渴，直到傍晚，甚至四五點鐘才會口渴。

So lately, I've been doing an experiment with myself just to not drink in the first part of the day and just see what happens.

所以最近，我一直在跟自己做一個實驗，就是在一天的前半段不喝酒，看看會發生什麼。

But realize, you may find that your stress goes down a bit if you don't drink as often.

但要知道，如果你不經常喝酒，你可能會發現自己的壓力會減輕一些。

You should try it out and see.

你應該試試看。

Now, the other thing I wanna mention about this is that when you drink a lot of water, you are diluting your sodium.

現在，我想說的另一件事是，當你大量喝水時，你體內的鈉會被稀釋。

And I've talked about this in other videos.

我在其他視頻中也談到過這一點。

There's a condition called hyponatremia, which you have low sodium.

有一種情況叫做低鈉血癥，也就是鈉含量過低。

And one reason for that is you're drinking a lot of water and that can flush out the electrolytes, making you feel tired, weak, fatigued.

其中一個原因是你喝了大量的水，這會沖走電解質，讓你感到疲倦、虛弱和乏力。

You see, one of the things that you need to know about sodium is if you're sodium deficient because you drink a lot of water, that can stress out the sympathetic nervous system.

你看，關於鈉，你需要知道的一件事是，如果你缺鈉，因為你喝了很多水，這會對交感神經系統造成壓力。

It can actually elevate adrenaline and decrease your parasympathetics, which is interesting.

實際上，它能提高腎上腺素，降低副交感神經，這很有趣。

So waiting before you get thirsty to drink water and also having enough sodium can actually help your stress.

是以，在口渴之前喝水，同時攝入足夠的鈉，實際上有助於緩解壓力。

Realize that the more the adrenals are activated, the more sodium you're gonna need.

要知道，腎上腺越活躍，你需要的鈉就越多。

And when your adrenals are exhausted, you start to lose aldosterone.

當腎上腺耗竭時，醛固酮就會開始流失。

And that's another hormone that helps you retain salt.

而這是另一種有助於保留鹽分的激素。

And so you're gonna need more salt.

是以，你需要更多的鹽。

Of course, we don't want you to get the salt from the chips and the salty snacks.

當然，我們不希望你從薯片和鹹點心中攝入鹽分。

Just add more sea salt to your meal.

只需在飯菜中加入更多海鹽即可。

And also realize that it's the salt that helps hydrate you, not just the water.

此外，還要認識到，鹽能幫助補充水分，而不僅僅是水。

You need a combination of both.

你需要將兩者結合起來。

With too much water and not enough salt, that equals dehydration.

水多而鹽少，就等於脫水。

And I'm talking about the intercellular dehydration.

我說的是細胞間脫水。

So salt is so important.

所以，鹽是如此重要。

Also, when you're low in salt, you can actually be at risk for insulin resistance, leg cramps, and even abdominal pain.

此外，鹽分過低會導致胰島素抵抗、腿抽筋甚至腹痛。

So I would not just pay attention to thirst as a sensation, but also to your cravings to salt.

是以，我不僅要注意口渴這種感覺，還要注意你對鹽的渴望。

Don't ignore those.

不要忽視這些。

And if you're concerned about having too much salt because of your blood pressure, just increase your potassium.

如果您擔心因血壓高而攝入過多的鹽，只需增加鉀的攝入量即可。

But I will say, I'm not against drinking water, okay?

但我要說，我不反對喝水，好嗎？

Just don't drink it so frequent, okay?

只是不要喝得太頻繁，好嗎？

When you drink it, you might wanna just consider waiting until you're thirsty and then getting most of your water when you're thirsty.

當你喝水時，你可能會考慮等到口渴時再喝，然後在口渴時喝下大部分水。

I mean, we do lose water just from breathing.

我的意思是，我們光是呼吸就會流失水分。

You lose between 10 to 20 milliliters of water every hour, not exercising or anything, just at rest.

在不運動或其他任何情況下，只在休息時，每小時會流失 10 到 20 毫升的水。

When you're breathing for an hour, you're losing some water.

當你呼吸一個小時時，你會流失一些水分。

That's between 240 and 480 milliliters, which is between a quarter or a half of a liter of fluid just by breathing.

這相當於 240 至 480 毫升，也就是僅通過呼吸就能獲得四分之一或半公升的液體。

Now, when you add exercise to that, you increase that by about 4X, depending on how much exercise you do.

現在，如果再加上運動，就會增加約 4 倍，這取決於你做了多少運動。

But you do lose water when you're breathing, when you're sweating, when you're urinating, when you have diarrhea, when you have vomiting.

但在呼吸、出汗、排尿、腹瀉和嘔吐時，你確實會流失水分。

But there's one more additional thing that you probably have never considered or realized.

但還有一件事，你可能從未考慮過或意識到。

When the humidity is low, not high, but low, as in the wintertime, that low humidity will draw out fluid from our body.

當溼度很低時，不是很高，而是很低，比如冬天，低溼度會吸走我們體內的液體。

The air extracts water from our body, which is interesting.

空氣從我們的身體中提取水分，這很有趣。

You would think that the high humidity will force you to lose water, but no, it's the low humidity in the winter.

你會認為高溼度會迫使你流失水分，但不是，而是冬季的低溼度。

So just because it's cold out, don't think that you don't need water.

是以，不要因為天氣寒冷就認為不需要水。

The other point I wanna bring up about drinking a lot of water is that the plastic containers.

關於多喝水，我想說的另一點是塑料容器。

On average, in one year, a person consumes 16,000 microplastic particles from drinking water in these plastic containers.

平均而言，一個人在一年中會從這些塑料容器中的飲用水中攝入 16 000 個微塑料顆粒。

Every time you twist the plastic cap on that plastic bottle, you release like 500 microplastic particles.

每當你擰開塑料瓶上的塑料蓋，就會釋放出大約 500 個微塑料顆粒。

And as the temperature goes up and goes down, that degrades the plastic as well.

隨著溫度的升高和降低，塑膠也會降解。

And in one study, I found 93% of all plastic bottles that were tested contained microplastics.

在一項研究中，我發現在所有接受檢測的塑料瓶中，有 93% 含有微塑膠。

Not all of them, but the great majority.

不是全部，而是絕大多數。

Now, because of the censoring and the suppressing of the algorithms on YouTube, it's becoming more difficult to find my content.

現在，由於 YouTube 上算法的審查和壓制，要找到我的內容變得越來越難。

And there's a lot of content that I cannot put on YouTube, unfortunately.

遺憾的是，有很多內容我無法放到 YouTube 上。

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

是以，為了確保你能充分獲取我的所有資訊，請訪問 drberger.com，點擊下面描述中的鏈接訂閱我的時事通訊。

I will see you on the other side.

我們彼岸再見。