摘要：在日常生活中，许多人对“饭前喝水”的建议持怀疑态度，担心“会稀释胃液”。一项新研究显示：饭前喝水不仅有助于减肥，还能改善多种健康问题。

在日常生活中，许多人对“饭前喝水”的建议持怀疑态度，担心“会稀释胃液”。一项新研究显示：饭前喝水不仅有助于减肥，还能改善多种健康问题。

Many people remain skeptical about the advice to drink water before meals, fearing it may dilute stomach acid. However, a new study suggests that pre-meal hydration not only supports weight loss but also offers broader health benefits.

饭前喝杯水

有助于降糖减肥

一项研究显示，多喝水不仅能辅助减肥，还能改善糖尿病，而且，“饭前喝水”更有效。

▌饭前喝水有助于减肥

饭前喝点水，首先会让人因为增加饱腹感而减少进食；其次对食物的渴望会改变，因为有足够的水，身体会比较喜欢蛋白质，而不是令人发胖的碳水化合物。

Drinking water before meals can help reduce food intake by promoting a feeling of fullness. It may also influence food cravings; when the body is adequately hydrated, it is more likely to favor protein over high-calorie carbohydrates.

▌饭前喝水调节血糖

增加饮水量（尤其饭前）可显著降低空腹血糖水平。虽不能治愈糖尿病，但作为简单的生活方式调整，能积极辅助血糖管理，预防疾病发生发展。

Increasing water intake, particularly before meals, can significantly reduce fasting blood sugar levels. While not a cure for diabetes, it is a simple lifestyle change that can support blood sugar control and help prevent the onset and progression of the condition.

图源：视觉中国

对于“饭前喝水会稀释胃液”这种说法，北京大学公共卫生学院副研究员张娜表示，我们吃饭时，摄入的蔬菜或汤类本身也含有水分，因此正常的饮水并不会稀释胃液，不会导致对食物的消化吸收能力降低。

适当多喝水

能改善多种健康问题

▌减少尿路结石、感染

很多尿路结石的发生都和饮水不足有关，多喝水有利于预防结石形成以及促使尿石排出。

此外，多喝水也会对尿路感染和膀胱过度活动产生影响。研究发现，与饮水量低于1500毫升/天相比，饮水量增至1500毫升/天与尿路感染发作次数减少相关。

▌促进血液循环

多喝水还可以促进人体的血液循环。有专家介绍，晨起喝杯温开水，有助于降低脑血栓、心梗的发病风险。 建议清晨起床后，记得喝1杯（200～400毫升）温开水，以35度至40度为宜。

Drinking more water can also improve blood circulation. Experts suggest that having a glass of warm water in the morning may help lower the risk of cerebral thrombosis and heart attacks. It is recommended to drink 200 – 400 ml of warm water upon waking, ideally at a temperature between 35 C and 40 C.

图源：视觉中国

▌缓解痛风

嘌呤易溶于水，痛风患者多喝水有利于尿酸的排出，预防尿酸肾结石，延缓肾脏进行性损害。痛风患者饮水，一般每天至少要达到2000毫升，伴肾结石患者最好能达到3000毫升，但肾功能不全或心肺功能异常者要根据病情限制水的摄入量。

▌改善便秘

如果有便秘的情况，平时就要多喝水。尽量选择温开水，不要用饮料或咖啡来代替日常所喝的水分，这样对排便更有利。

If you experience constipation, increasing your intake of warm water can help promote regular bowel movements. Experts advise against substituting your daily water intake with beverages like soda or coffee, as warm water is more effective for supporting digestive health.

健康喝水 记住这5点

▌别等口渴再喝

不能靠渴不渴来判断是否需要喝水。当我们口渴时，身体内的水分丢失已有1%至2%。当水分丢失2%至4%时，机体在感到口渴的同时，已处于脱水状态，尿少、颜色呈现深黄色，这时工作和认知能力会有所降低。

▌饮用温水最佳

对于一般人而言，饮用30度至40度的水最为适宜，与人体内的温度相接近，让胃肠道更舒适。怕冷人群可以选择饮用温度稍高的水，但最好不高于50度。

▌小口慢喝

建议的饮水方式是少量多次。把每天饮水总量分配在一天中喝，每次200毫升左右。平时没事时喝一点，吃饭的时候也可以适当喝点水。

The recommended way to stay hydrated is to drink small amounts of water multiple times throughout the day. Aim to divide your total daily intake evenly, consuming about 200 ml each time. Sip water regularly when you have the chance, and drinking some during meals is also acceptable.

图源：视觉中国

▌别用饮料代替

很多人喝白开水总觉得“没有味道”，喜欢用喝饮料代替喝水。但过量喝含糖饮料易导致肥胖，进而带来更多的健康问题，还不利于牙齿健康。

Many people find plain boiled water "tasteless" and choose sugary drinks instead. However, excessive consumption of sugary beverages can contribute to obesity, which increases the risk of various health problems and harms dental health.

▌天热勿猛喝冰水

水温过凉会刺激身体，不利于血液循环，增加患心绞痛、心梗等疾病的风险。尤其是冠心病、高血压患者，喝水的温度不要过低。

你今天喝水了吗？

编辑：李涵萌

实习生：张竞文

China Daily精读计划

每天20分钟，英语全面提升！

来源：健康科普小护理