Record-setting high temperatures are dangerous not only for the planet， but also for human health. Whether you’re situated in the middle of a heat wave or you’re just trying to survive a scorching day， you’ll need strategies to cool off and stay well.

创纪录的高温不仅危害地球，也无益于人类健康。无论你正身处热浪之中，还是只想熬过酷热难耐的一天，都需要了解几条降温策略以保持健康。

One of the most crucial is to stay hydrated. But do eight eight-ounce1 glasses really cut it2 amid skyrocketing temps？

最关键的策略之一是保持身体水分充足。但是，随着气温飙升，喝下8杯每杯8盎司的水真的足够吗？

What you need on a normal day—and a scorcher

平日与酷热天气下的饮水需求

Most adults should drink somewhere between 68 and 100 ounces of water each day， says Dr. Ashley Karpinos， associate professor of medicine， pediatrics， and sports medicine at Vanderbilt University Medical Center. Another way to keep track of your water intake is to halve your weight in pounds—then drink that number of ounces each day， says Dr. Dana Cohen， an integrative medicine practitioner in New York City and co-author of Quench， a book about the science behind hydration.

范德比尔特大学医学中心的医学、儿科学及运动医学副教授阿什莉·卡皮诺斯博士表示，大多数成年人每天应摄入68到100盎司（约2到3升）的水。纽约市综合医学执业医师、《解渴》（一本关于补水科学的著作）合著者达娜·科恩博士提供了另一种饮水计算方式：将体重磅数除以2，然后每天饮用对应数值盎司的水。

But “in the heat， everyone needs more water，” Karpinos says. If you’re working， exercising， or are otherwise active in hot weather， a good rule of thumb is to drink eight ounces of water every 15 to 20 minutes during the physical parts of your day， Karpinos says.

但卡皮诺斯表示：“天气炎热时，每个人都需要更多的水。”她指出，如果你在高温天气下工作、运动或从事其他活动，一个实用的法则是：在体力活动时段内，每15到20分钟饮用8盎司水。

Seems simple， right？ Not so much. Hydration is complex. Not only do some people need more water than others， but sometimes， a glass of H2O isn’t even the best solution. The following tips from experts can help ensure you’re properly hydrated when it’s hot outside.

看似简单，对吧？并非如此。补水很复杂。不仅有些人比其他人需要更多的水，而且有时候，一杯纯水甚至并非最佳选择。以下这些来自专家的建议可以确保你在天气炎热时恰当补水。

Monitor your bathroom breaks

留意如厕频率

The best way to keep track of how hydrated you are in hot weather isn’t through the total ounces of water you drink， but rather how often you’re urinating， Cohen says. “If you’re not getting up and going to the bathroom every two or three hours， you’re not well-hydrated，” she says. “That is truly the best way to do it—not looking at your urine color， not pinching your skin.”

科恩指出，在炎热天气下，判断身体水分是否充足的最佳方法，不是看你总共喝了多少盎司的水，而是看你的排尿频率。“如果你不是每两三小时就起身去趟洗手间，就说明你水分补充得不够。”她说，“那实际上是最合适的判断方法——既不是看尿液颜色，也不是掐皮肤。”

Think beyond water

不限于水

Water is typically the best thing you can drink when it’s hot outside， Karpinos says. But other beverages can also do an excellent job keeping you hydrated. She recommends drinking something with electrolytes3 after about an hour in the heat. Sports drinks like Gatorade will do the trick， but Cohen recommends coconut water， as it contains natural electrolytes.

卡皮诺斯指出，通常来说，在炎热天气下，水是最佳饮品。但其他饮料同样能有效补充水分。她建议，在炎热环境下待大约1小时后，饮用含电解质的饮品。