每天應該喝幾杯水？一杯水是多少毫升？每個人需要的水量都一樣嗎？你是否也為此糾結困擾過。美國一家醫學中心給出計算公式，幫你精確計算你到底要喝多少水。

From feeling less tired to clearing up spots, drinking enough water can cure all sorts of ills.
飲用足夠的水能幫你緩解疲勞，還能祛斑，可謂“包治百病”。

But the majority of people simply don't drink enough of it.
但大多數人都飲水不足。

Medical research centre the Mayo Clinic in Minnesota reveals that men should be drinking 13 cups of it a day on average, while women could consume nine.
位于美國明尼蘇達州的醫學研究中心梅奧診所表示，男性每天應該喝13杯水，而女性應該喝9杯。

But every person's body is different - and the amount you really need to drink can be worked out using a simple scientific formula.
但每個人的身體都有差異，你需要的飲水量可以通過一個簡單的科學公式來計算：

計算飲水量的公式如下：

Step 1: Take your weight (in lbs) and divide it by 2.2.
1. 測量體重（單位：磅），然后除以2.2

Step 2: Multiply that number by your age.
2. 所得結果乘以年齡

Step 3: Divide that sum by 28.3.
3. 上述計算結果除以28.3

Step 4: Your total is how many ounces of water you should drink each day.
4. 計算出的結果就是你每天應該飲用的水量（單位：盎司）

Step 5: Divide that number by eight to see your result in cups.
5. 第4步的結果除以8，得出到底要喝幾杯

However if you exercise regularly, you'll of course need to drink even more water to replace the liquid you'll lose through sweat.
但如果你定期鍛煉，你當然需要更多的飲水量，以補充排汗流失的體液。

The American College of Sports Medicine reports that you should drink an extra 12 ounces of water for every 30 minutes of exercise.
美國體育醫藥學院報告說，每鍛煉半小時，你就需要多喝12盎司水（約合340毫升）。

Your diet can play a large role in helping to keep you hydrated.
飲食對幫你補水也起著重要作用。

Eating foods with a high water content, such as watermelon, cucumber and celery, can help flush out toxins in your body.
食用含水量高的食物可以幫助身體排毒，比如西瓜、黃瓜和芹菜。

However, eating salty foods can do the opposite as your body will retain fluids to help dilute the sodium you've just consumed - which is why we often bloat after eating sodium-rich foods, and get thirsty.
然而，食用含鹽量高的食物會起到反作用，你的身體會保持體液以稀釋你攝入的鈉，所以我們在食用了富含鈉的食物后經常感到腹脹，也容易口渴。

英文來源：每日郵報
翻譯&編審：yaning