水分對健康的益處
您的身體由多達 60% 的水分組成。水對健康至關重要——它有助於調節體溫、滋潤皮膚並潤滑關節。不僅如此——它還有助於維持血壓、排除體內廢物並將氧氣輸送至全身，帶來許多其他益處。
水分水平甚至會影響大腦：在 2014 年 ACMS《健康與健身期刊》的一篇文章中，作者指出，即使是輕度脫水——定義為體內水分流失 1–2%——也可能影響認知功能，包括注意力、批判性思維能力和記憶力。
因此，良好的水分補充非常重要——但如何確保體內水分保持平衡？
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What is body water percentage and why does it matter?
Your body water percentage is the amount of water in your body, expressed as a percentage of your total weight.
Water is essential to your body’s function: your brain and heart, for example, are 73% water, and your lungs are 83% water. Even your bones are 31% water. In an article in the Journal of Physiological Anthropology and Applied Human Science, “The Turnover of Body Water as an Indicator of Health,” the authors noted, “Water homeostasis (also known as fluid balance) is essential for healthy living,” and theorized that healthy people may have a higher body water turnover than unhealthy people.
"If so, body water turnover can be an indicator of human health."
Source: H. Shimamoto, S Koyima, J. Physiol Anthropol Appl Human Sci. 2000
理想的體內水分百分比是多少？
體內水分會隨著年齡增長而下降，但在大多數人的一生中，甚至對所有人而言，都將維持在 50% 以上。
成年女性的正常範圍介於 45% 至 60% 之間。
男性的理想體內水分百分比則介於總體重的 50% 至 65% 之間。
在嬰兒中，這個數字要高得多。正常值被認為介於 75% 至 78% 之間，並在一歲時降至 65%。
請記住，體內水分在懷孕期間也可能發生變化。《美國臨床營養學期刊》中的一項研究使用生物電阻抗來測量孕婦的總體內水分，發現「TBW 在懷孕期間顯著增加，並在產後下降」。
How is body water usually measured?
Body water percentage can be measured using several methods. For example, in a method called dilution, or hydrometry, the person being measured provides body fluid samples in a clinical setting. These samples are analyzed for isotope levels to calculate total body water and body fat mass. Another method, bioelectrical impedance analysis, a feature available in some smart scales, can measure the percentage of water in your body as part of your total body composition.
If you want to estimate your body water, you may want to try the Watson formula, reported in a 1980 study entitled “Total Body Water Volumes for Adult Males and Females Estimated From Simple Anthropometric Measurements” in the American Journal of Clinical Nutrition.
Watson formula for men
2.447 – (0.09145 x age) + (0.1074 x height in centimeters) + (0.3362 x weight in kilograms) = total body water (TBW) in liters
Watson formula for women
–2.097 + (0.1069 x height in centimeters) + (0.2466 x weight in kilograms) = total body weight (TBW) in liters
You can find many body water calculators that use this method. Although many other formulas are available, some studies, such as a 2001 report in Nephrology Dialysis Transplantation, have found that the Watson formula is the most accurate.
補充水分有哪些健康益處？
Hydration has a number of health benefits. As we mentioned, water helps to regulate your body temperature, lubricate your joints, and assist in digestion. Your blood helps to carry glucose, oxygen and and nutrients to your cells, and your kidneys get rid of waste products that are no longer needed in your body. Water is essential to both.
Your body has a complex system of physiological controls to maintain fluid balance. In an article in Nutrition Reviews entitled “Water, Hydration and Health,” the authors write, “These mechanisms are sensitive and precise, and are activated with deficits or excesses of water amounting to only a few hundred milliliters.” In other words, even a tiny bit of water can make a big difference in your body’s fluid regulation.
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How much water should I drink?
To maintain body water in a healthy range, some experts recommend drinking 11 cups of day for women and 16 cups a day for men, but keep in mind: While staying hydrated is important, watch out for sugar-sweetened fruit juices and sodas.
High-sugar diets are linked to an increased risk for heart disease, obesity, high blood pressure, Type 2 diabetes, and other conditions.
Water requirements may change during exercise. Some research has shown that athletes tend to underestimate the amount of water they need to stay hydrated.
As a guideline, Mass General Brigham Hospital suggests drinking 17 to 20 ounces of water 1 to 2 hours before your workout, between 8 and 10 ounces 20 to 30 minutes before you begin your workout, and another 8 ounces every 15 minutes during your workout. If you’re sweating heavily or losing weight during your workout, you may need to drink more.
What are the signs of dehydration?
Body water deficit can be dangerous. Symptoms of mild or moderate dehydration include thirst, headache, dry mouth, muscle cramps, and dark yellow urine. You may also not urinate very much.
Symptoms of severe dehydration in adults may include dizziness, rapid heartbeat or breathing, very dry skin, sleepiness or lack of energy, and fainting. Symptoms in babies and small children may differ, and include no tears when crying, dry diapers for 3 hours or longer, dry mouth or tongue, and sunken eyes. Severe dehydration is a medical emergency and should be treated immediately.
What are the risks of dehydration in adults?
Dehydration can lead to serious consequences, including heat injury, seizures, urinary and kidney problems, and hypovolemic shock, when low blood volume causes a drop in blood pressure and oxygen in your body. If left untreated, it can lead to death.
結論
補充水分對身體機能至關重要，了解您的體內水分百分比有助於您更好地掌握整體健康狀況。使用 Withings 體重計計算體成分，或許能告訴您體內水分比例是否在健康範圍內。