2024年7月21日星期日

打破8杯水神话:科学补水的正确方法

本·史密斯，被誉为“地球上最健壮的人”，在 CrossFit Games 中取得了卓越的成就。他对健身和表现的执着精神真正令人鼓舞。让我们深入探讨一下正确补水的科学原理，并探讨本的保持最佳水合状态的方法。

打破每天喝 8 杯水的神话：

每个人都需要每天喝八杯水的观念缺乏科学依据。相反，个体的水合需求因活动水平、气候和个人健康等因素而异。
本·史密斯的方法强调质量胜过数量，注重电解质和葡萄糖的正确平衡。

水合方程式：

实现最佳水合涉及维持适当的液体、电解质和葡萄糖平衡。
关键比例至少为2:1 钠对葡萄糖。
为什么？这个比例激活了钠-葡萄糖共转运蛋白，使水有效地穿过细胞膜。

电解质和葡萄糖：

电解质是溶解在水中时带有天然正电荷或负电荷的物质。它们在调节 pH 值、神经功能和肌肉活动方面至关重要。
我们体内的主要电解质包括钠、钾、钙和镁。
葡萄糖促进小肠中钠的吸收。
钠-葡萄糖共转运蛋白 (SGLT) 将葡萄糖和钠一起运送到血液中。
葡萄糖通过影响渗透平衡来维持细胞水合。

脱水的迹象：

感到疲劳、易怒、精力不足或无法集中注意力？你可能脱水了。
即使是轻度脱水（体重减轻 1-2%）也会损害认知能力，尤其是注意力和工作记忆。

有效的补水解决方案：

避免无糖补水饮料：它们缺乏葡萄糖，而葡萄糖对于适当的补水至关重要。
考虑以下替代方案：

凯尔特海盐和柠檬：将 1/2 至 1 汤匙凯尔特海盐与半个柠檬混合。柠檬富含钠、钾、钙和镁。
蜂蜜和粉红盐：在锻炼前服用 1 汤匙蜂蜜和一点粉红盐。
椰子水：富含葡萄糖、钠和其他电解质。
盐水泡菜和干杏子：瑞典桑拿传统的补水方法。
电解质片或包装：寻找含有天然糖和电解质的选项，以实现全方位的补水、肌肉支持和神经功能。

2 Copilot

Ben Smith, known as “The Fittest Man on Earth,” has achieved remarkable success in CrossFit Games. His dedication to fitness and performance is truly inspiring. Let’s dive into the science of proper hydration and explore Ben’s approach to staying optimally hydrated.

Debunking the Myth of 8 Cups a Day:

The idea that everyone needs to drink eight cups of water daily lacks scientific evidence. Instead, individual hydration needs vary based on factors like activity level, climate, and personal health.
Ben Smith’s approach emphasizes quality over quantity, focusing on the right balance of electrolytes and glucose.

The Hydration Equation:

Optimal hydration involves maintaining the right balance of fluids, electrolytes, and glucose.
The key ratio is at least 2:1 sodium-to-glucose.
Why? This ratio activates the sodium-glucose cotransporter protein, allowing water to pass through cell membranes effectively.

Electrolytes and Glucose:

Electrolytes are substances with natural positive or negative charges when dissolved in water. They play a crucial role in regulating pH, nerve function, and muscle activity.
The primary electrolytes in our bodies include sodium, potassium, calcium, and magnesium.
Glucose promotes sodium absorption in the small intestine.
The sodium-glucose cotransporter protein (SGLT) transports glucose and sodium together into the bloodstream.
Glucose also helps maintain cellular hydration by influencing osmotic balance.

Signs of Dehydration:

Feeling fatigued, irritable, low on energy, or unable to concentrate? You might be dehydrated.
Even mild dehydration (1-2% weight loss) can impair cognitive abilities, especially attention and working memory.

Effective Hydration Solutions:

Skip the Sugar-Free Hydration Drinks: They lack glucose, which is essential for proper hydration.
Consider these alternatives:

Celtic Sea Salt and Lemon: Mix 1/2 to 1 tablespoon of Celtic sea salt with half a lemon. Lemons provide sodium, potassium, calcium, and magnesium.
Honey and Pink Salt: Take 1 tablespoon of honey with a pinch of pink salt before exercising.
Coconut Water: Rich in glucose, sodium, and other electrolytes.
Salted Pickles and Dried Apricots: A Swedish sauna tradition for rehydration.
Electrolyte Tablets or Packets: Look for natural sugars combined with electrolytes for 360-degree hydration, muscle support, and nerve function.

Remember, staying hydrated isn’t just about water intake—it’s about the right balance. Ben Smith’s approach combines science and practicality to keep him at peak performance. 🏋️‍♂️💧

1: Ben Smith Workout Routine and Diet Plan 2: SOS Hydration Electrolyte Powder Drink Mix Packets