Many people don't get enough sleep, with a recent study claiming that the average Briton gets just six hours of shut-eye a night.

很多人晚上的睡眠不足。最新的一项研究表明，英国人的平均睡眠一晚上只有6个小时。

Reasons for sleepless¹ nights vary and are often linked to underlying² psychological issues ,but a new study claims that it could be down to simply not having drunk enough water the day before.

晚上睡不着的理由有很多，不过通常都和潜在心理因素有关，但是最新的研究却把它归结于前一天没有喝够水。

According to research carried out by academics at Penn State University, Pennsylvania, people who slept for six hours a night had significantly more concentrated urine and were more dehydrated compared to those who regularly slept eight hours a night, which is the recommended amount.

来自宾夕法尼亚州立大学的研究发现，就算喝了相同推荐量的水，那些每天只睡6小时一天的人，比那些每天睡8小时的人，更要频繁的上厕所和缺水。

The study, published in the journal SLEEP, involved more than 20,000 adults in the US and China, all of whom had their sleeping habits and urine samples analysed.

[c表在《睡眠》杂志上的研究，调查了2万多来自美国和中国的成人的睡眠习惯和排尿模式。[/cn]

The authors concluded that the links between sleep quality and hydration are down to a hormone⁴ in the body called vasopressin.

作者总结了睡眠质量和饮水量之间的关系在于体内的一种荷尔蒙细胞叫，抗利尿激素。

"Vasopressin is released both more quickly and later on in the sleep cycle," explains lead author Asher Rosinger,“

抗利尿激素根据睡眠的模式，加快或者延缓作用。”主要作者Asher Rosinger说。

"So, if you're waking up earlier, you might miss that window in which more of the hormone is released, causing a disruption in the body's hydration.

如果你醒地很早的话，你就会错过这个荷尔蒙释放，会影响你身体的喝水量。

"If you are only getting six hours of sleep a night, it can affect your hydration status.

如果你每晚只睡6个小时，就会影响你的摄入水量。

"This study suggests that if you're not getting enough sleep, and you feel bad or tired the next day, drink extra water."

“研究表明，如果你没睡够的话，第二天你会感觉很差、很累，然后你会喝更多的水。”

Dehydration⁵ can have a number of adverse⁶ effects on the body, such as dizziness, feeling drowsy⁷ and having dark-coloured, strong-smelling urine.

缺水会引起身体好多副作用，比如头昏，嗜睡，尿液色深味重。

The most obvious way to stay hydrated is to drink plenty of fluids throughout the day and avoid or limit drinks such as caffeine, tea and alcohol, which can dehydrate³ the body.

保持体内水最有效的方法就是多喝水，但是要避免喝咖啡因，茶，酒，会让身体脱水的饮料。

But when it comes to how much water one should drink each day, the advice is conflicting, with some experts suggesting as much as four litres while others say two.

不过就关于每天要喝多少水，在意见方面专家们却又冲突，有的说要喝4升，而又的说只要2升。

A recent study revealed that half of Britons have no idea how much water they should be drinking daily, while a third admitted they fail to keep themselves properly hydrated and don't drink water unless it's mixed with something else.

最近的研究表明英国人对于一天要喝多少水没有概念，有三分之一的人承认自己不能及时喝水，而且如果不加点什么东西，就喝不下白开水。

“There are many healthy and delicious ways to beat dehydration,” a public health nutritionist commented at the time.

“还有许多健康美味的方法来防止身体脱水“一位公共健康营养学专家当即表示。

“For example, try adding mixed berries to your water,” she told The Independent, “adding three to four mixed berries - raspberries, blueberries and strawberries - could help increase your vitamin C consumption.

在接受Independent采访时他说“比如你可以在水里面加点莓类，三四种混合-树莓，蓝莓和草莓，可以补充你体内的维生素C的消耗。”

“So, not only does it keep you hydrated, taste great, it also has added health benefits.”

“这样不仅能让你保持体内水分，还好吃，对健康还有好处。”