最解渴的，原來(lái)不是水！

如果你感到口渴需要喝點(diǎn)東西，哪種飲料最解渴呢?

Sure, you can always reach for a glass of water -- but plain H20 isn't the most hydrating beverage around, according to a study from Scotland's St. Andrews University that compared the hydration responses of several different drinks.

當(dāng)然，你總是可以喝水的——但是根據(jù)蘇格蘭圣安德魯斯大學(xué)的一項(xiàng)研究，白水并非最解渴的飲料。這項(xiàng)研究將幾種不同飲料的解渴功效做了對(duì)比。

The researchers found that while water -- both still and sparkling --does a pretty good job of quickly hydrating the body, beverages with a little bit of sugar, fat or protein do an even better job of keeping us hydrated for longer.

研究人員發(fā)現(xiàn)，盡管水(包括白水和蘇打水)能夠迅速給身體補(bǔ)水，但是，含有一點(diǎn)糖、脂肪或蛋白質(zhì)的飲料補(bǔ)水效果更長(zhǎng)久。

The reason has to do with how our bodies respond to beverages, according to Ronald Maughan, a professor at St. Andrews' School of Medicine and the study's author. One factor is the volume of a given drink: The more you drink, the faster the drink empties from your stomach and gets absorbed into the bloodstream, where it can dilute the body's fluids and hydrate you.

這項(xiàng)研究的作者、圣安德魯斯大學(xué)醫(yī)學(xué)院教授羅納爾德·莫恩說(shuō)，原因和我們的身體對(duì)飲料的反應(yīng)機(jī)制有關(guān)。一個(gè)因素是飲料的攝入量：你喝得越多，飲料從胃里排空并被血流吸收的速度越快，從而稀釋體液，給你補(bǔ)水。

The other factor affecting how well a beverage hydrates relates to a drink's nutrient composition. For example, milk was found to be even more hydrating than plain water because it contains the sugar lactose, some protein and some fat, all of which help to slow the emptying of fluid from the stomach and keep hydration happening over a longer period of time.

另一個(gè)影響飲料補(bǔ)水功效的因素和飲料的營(yíng)養(yǎng)成分有關(guān)。例如，研究人員發(fā)現(xiàn)，牛奶的補(bǔ)水功效甚至比白水更佳，因?yàn)榕Ｄ毯腥樘?、蛋白質(zhì)和脂肪，這些成分都有助于減緩液體從胃里排空的速度，延長(zhǎng)補(bǔ)水的功效。

Milk also has sodium, which acts like a sponge and holds onto water in the body and results in less urine produced.

牛奶還含有鈉，鈉可以像海綿一樣在身體里留住水分，并導(dǎo)致產(chǎn)生的尿液減少。

The same can be said for oral rehydration solutions that are used to treat diarrhea. Those contain small amounts of sugar, as well as sodium and potassium, which can also help promote water retention in the body.

用來(lái)治療腹瀉的口服補(bǔ)水溶液也可以有同樣的補(bǔ)水功效。那些含有少量糖、鈉和鉀的飲料也可以幫助人體留住水分。

But here's where it gets tricky: Beverages with more concentrated sugars, such as fruit juices or colas, are not necessarily as hydrating as their lower-sugar cousins. They may spend a little more time in the stomach and empty more slowly compared to plain water, but once these beverages enter the small intestine their high concentration of sugars gets diluted during a physiological process called osmosis. This process in effect "pulls" water from the body into the small intestine to dilute the sugars these beverages contain. And technically, anything inside the intestine is outside your body.

但是問(wèn)題就在這里：糖濃度更高的飲料(比如果汁或可樂(lè))的補(bǔ)水效果就不一定有含糖量低的飲料好了。和白水相比，這些飲料也許在胃里停留的時(shí)間更長(zhǎng)一點(diǎn)，排空速度更慢，但一旦這些飲料進(jìn)入小腸，高濃度的糖就會(huì)在滲透作用(一種生理過(guò)程)下得到稀釋。這一過(guò)程會(huì)“抽出”人體的水分來(lái)稀釋小腸中的飲料糖分。嚴(yán)格意義上來(lái)講，小腸內(nèi)部的任何物質(zhì)都會(huì)排出體外。

Juice and soda are not only less hydrating, but offer extra sugars and calories that won't fill us up as much as solid foods. If the choice is between soda and water for hydration, go with water every time. After all, our kidneys and liver depend on water to get rid of toxins in our bodies, and water also plays a key role in maintaining skin's elasticity and suppleness. It's the cheapest moisturizer you'll find.

果汁和汽水不但補(bǔ)水功效更差，而且會(huì)提供過(guò)多的糖分和熱量，而且不會(huì)像固體食物一樣令我們產(chǎn)生飽腹感。如果要在汽水和水當(dāng)中選一個(gè)來(lái)解渴，你肯定要選水。畢竟，我們的腎和肝依靠水來(lái)排除身體里的毒素，而且水對(duì)于保持皮膚的彈性和柔軟也起到了關(guān)鍵作用。水是你能找到的最便宜的潤(rùn)膚品。

While staying hydrated is important -- doing so keeps our joints lubricated, helps prevent infections, and carries nutrients to our cells -- in most situations people don't need to worry too much about how hydrating their beverages are.

盡管補(bǔ)水很重要——可以保持關(guān)節(jié)潤(rùn)滑，幫助防止感染，將營(yíng)養(yǎng)輸送到細(xì)胞——不過(guò)，在大多數(shù)情況下人們不需要太擔(dān)心飲料的補(bǔ)水效果。

"If you're thirsty, your body will tell you to drink more," Maughan said. But for athletes training seriously in warm conditions with high sweat losses, or for someone whose cognitive function may be negatively impacted by working long hours without beverage breaks, hydration becomes a critical issue.

莫恩說(shuō)：“如果你渴了，身體會(huì)告訴你多喝一點(diǎn)。”不過(guò)，對(duì)于在高溫條件下辛苦訓(xùn)練并大量排汗的運(yùn)動(dòng)員，或者對(duì)認(rèn)知功能可能因長(zhǎng)時(shí)間工作無(wú)暇喝水而受損的人而言，補(bǔ)水就變得很重要。

Alcohol acts as a diuretic, which causes you to pass more urine, so when it comes to alcoholic beverages hydration will depend on a beverage's total volume. "Beer would result in less water loss than whiskey, because you are ingesting more fluid with beer," Maughan said. "Strong alcoholic drinks will dehydrate, dilute alcoholic drinks will not."

酒精有利尿作用，會(huì)讓你排出更多尿液，因此酒精飲料的補(bǔ)水效果取決于攝入的酒量。莫恩說(shuō)：“啤酒導(dǎo)致的水分流失比威士忌少，因?yàn)楹绕【茢z入的液體更多。烈酒會(huì)讓人體脫水，低度酒精飲料則不會(huì)。”

When it comes to coffee, how well your java hydrates you will depend on the amount of caffeine you consume. A regular coffee with about 80 milligrams of caffeine would be pretty much as hydrating as water, according to Maughan's research.

至于咖啡的補(bǔ)水效果則取決于你攝入的咖啡因總量。根據(jù)莫恩的研究，一杯含有約80毫克咖啡因的普通咖啡的補(bǔ)水效果和水差不多。

Consuming more than 300mg of caffeine, or about 2-4 cups of coffee, could cause you to lose excess fluid as the caffeine causes a mild, short-term diuretic effect. This is more likely to happen with someone who doesn't typically consume caffeine, and it could be offset by adding a tablespoon or two of milk to your cup of joe.

攝入超過(guò)300毫克的咖啡因，或兩到四杯咖啡，會(huì)導(dǎo)致你失去過(guò)多水分，因?yàn)榭Х纫蛴袦睾偷亩唐诶蜃饔?。不?jīng)常喝咖啡的人更容易發(fā)生脫水，可以通過(guò)加入一兩勺牛奶來(lái)抵消。

最補(bǔ)水的飲料排行榜

The research team at St. Andrews University tested 13 common beverages to see how they impact hydration. Here's what they found, ranked from most hydrating over a four-hour period to least.

圣安德魯斯大學(xué)的研究團(tuán)隊(duì)測(cè)試了13種常見(jiàn)飲料的補(bǔ)水效果。下面是這13種飲料在四個(gè)小時(shí)內(nèi)的補(bǔ)水效果排行榜(補(bǔ)水效果依次遞減)：

• Skim milk 脫脂牛奶
• Oral rehydration solutions 口服補(bǔ)水溶液
• Full fat milk 全脂牛奶
• Orange juice 果汁
• Cola 可樂(lè)
• Diet Cola 健怡可樂(lè)
• Cold tea 涼茶
• Tea 茶
• Sports drink 運(yùn)動(dòng)飲料
• Still water 白水
• Sparkling water 蘇打水
• Lager 啤酒
• Coffee 咖啡