21.一般情況下，成年人每天飲水量在 1.9L 左右。

21. Under normal circumstances, adults drink about 1.9L of water per day.

22.對運動愛好者而言，需要謹記一個原則，你補充的水分應(yīng)該是身體流失水分的 1.5 倍。比如稱量運動前后體重，發(fā)現(xiàn)體重減輕了 1 公斤，則需要在接下來的幾個小時喝 1.5 公斤的水分，來充分補充；

22. For sports enthusiasts, there is a principle to keep in mind. The amount of water you add should be 1.5 times that of the body's loss of water. For example, after weighing the weight before and after exercise, and found that the weight has lost 1 kg, you need to drink 1.5 kg of water in the next few hours to fully supplement;

23.固定場地的運動（如籃球場羽毛球場），場邊可放置水壺，每個運動間隙喝幾口。跑步可選擇循環(huán)線路，在某個點放瓶水（但要注意不會被其他人動用）；

23. For fixed-field sports (such as basketball courts and badminton courts), a water bottle can be placed on the sidelines and a few sips between each exercise. You can choose a circulation route for running, and put a bottle of water at a certain point (but be careful not to be used by other people);

24.最適合“運動喝的，是含量 4%～8%的碳水化合物飲料。補水可選擇富含電解質(zhì)的功能性 / 等滲 / 運動飲料，但要注意此類飲料也可能含有大量糖分，容易攝入過量同時，高糖分反而會加速口渴感的出現(xiàn)。

24. The most suitable "sports drink" is a carbohydrate beverage with a content of 4% to 8%. For hydrating, you can choose a functional/isotonic/sports beverage rich in electrolytes, but it should be noted that such beverages may also contain a lot of sugar, which is easy At the same time of excessive intake, high sugar content will accelerate the appearance of thirst.

25.非長時間高強度的運動，功能性飲料不一定是必需品。最關(guān)鍵還是運動前后的飲食 + 補水；

25. For non-long-term high-intensity exercise, functional drinks are not necessarily a necessity. The most important thing is to eat before and after exercise + hydration;

26.通過吃水果、喝咖啡 / 牛奶、流質(zhì)食品等也可以補充水分。運動后來根香蕉來個橙子，都是不錯的選擇，也能補充一定的水分；

26. You can also add water by eating fruits, drinking coffee/milk, liquid foods, etc. After exercise, a banana or an orange is a good choice, and it can also replenish a certain amount of water;

27.西瓜等含水量極高的水果顯然對補充水分的效果最大，但要注意它們同樣含有大量的糖分，如果流汗的目的是為了減重減脂，就需要注意攝入量了；

27. Fruits with extremely high water content such as watermelon are obviously the most effective in supplementing water, but it should be noted that they also contain a lot of sugar. If the purpose of sweating is to lose weight and fat, you need to pay attention to the intake;

28.咖啡會對一些人有利尿效果（但不必過于緊張）。咖啡因也會對有些人的運動能力帶來稍許提升，有喝咖啡 / 茶習慣的話不用刻意去調(diào)整（咖啡因曾在禁藥名單里，2005 年后世界反興奮劑組織從名單里去掉了它）；

28. Coffee will have a diuretic effect on some people (but not too nervous). Caffeine will also slightly improve some people’s exercise capacity. If you have a habit of drinking coffee/tea, you don’t need to deliberately adjust it (caffeine was once on the banned drug list, but after 2005, the World Anti-Doping Organization removed it from the list. );

29.我們以瑞恩·霍爾（ryan hall）和莎拉·霍爾（sara hall）的補水做個范例。

29. Let's take the hydration of Ryan Hall and Sara Hall as an example.

瑞恩·霍爾曾經(jīng)是美國馬拉松最好成績的創(chuàng)造者，他的妻子莎拉·霍爾則在今年倫敦馬拉松以 37 歲的高齡逆轉(zhuǎn)拿到亞軍，實現(xiàn)了自己的 PB（個人最好成績）。夫妻兩人都是最頂尖的中長跑選手。瑞恩·霍爾退役后也成為莎拉·霍爾最好的訓練助手。

Ryan Hall used to be the creator of the best results in the American Marathon. His wife Sarah Hall won the runner-up at the London Marathon this year at the age of 37, achieving her own PB (Personal Best). . Both husband and wife are top middle and long distance runners. Ryan Hall became Sarah Hall's best training assistant after retiring.

莎拉·霍爾冬訓時，瑞恩·霍爾通常會騎著車在前面為莎拉領(lǐng)跑，他的自行車上安裝了后視鏡、GPS 表、三個水壺以及一個大喇叭，來不斷提醒莎拉當下的配速和注意事項。莎拉大約每 10 分鐘小口抿一次水；

During Sarah Hall’s winter training, Ryan Hall usually rides a bike to lead Sarah in front. His bicycle is equipped with a rear-view mirror, a GPS watch, three water bottles and a big horn to remind him. Pull the current pace and precautions. Sarah sips water approximately every 10 minutes;

30.結(jié)束訓練后 1 小時內(nèi)莎拉·霍爾會盡快補充食物（以碳水化合物和高蛋白質(zhì)為主），并在接下來的數(shù)小時持續(xù)補充水分。訓練期間的大量出汗和飲水，并不會對這些選手的體重造成明顯的起伏——這也是檢驗是否補水充分的一個簡單衡量標準。

30. Sarah Hall will replenish food (mainly carbohydrates and high protein) within 1 hour after the end of training, and continue to replenish water for the next few hours. A lot of sweating and drinking during training will not cause obvious fluctuations in the weight of these players-this is also a simple measure to test whether the hydration is sufficient.

 

From website：https://daily.zhihu.com/