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No matter how much fun you had last night, a bad hangover the next morning is never worth it.無論昨晚你玩的多么開心，可惡的宿醉在第二天一早留下的頭痛、惡心會讓你覺得多么開心都不值得。Luckily, there are some preventative measures you can take while drinking that will help you avoid feeling like death for most of the next day.幸運的是，這里有一些你在喝酒時可以采取的措施，它們可以防止你第二天大部分時間感覺像是死了。We chatted with Dr. Ralph Holsworth, a osteopathic family medicine physician and director of clinical and scientific research for Essentia Water, for some tips that will ensure you stay hangover-free.我們跟拉爾夫醫(yī)生聊了聊一些可以保證你免受宿醉之苦的小貼士，他是家庭醫(yī)學骨科的內(nèi)科醫(yī)生，并且是“水的本質(zhì)”臨床及科研主任。Make sure you’re hydrated before you start drinking.在飲酒前確保你已經(jīng)攝入了足夠的水分。According to Dr. Holsworth, about 70% of the population is dehydrated at a subclinical level, meaning symptoms aren’t yet severe, but it’s still dehydration.據(jù)拉爾夫醫(yī)生所言，大約70%的人表現(xiàn)為亞臨床級脫水，這意味著雖然癥狀不是很嚴重，但仍然是脫水的。When you drink, you become (further) dehydrated from both the alcohol itself and the chemicals your body produces as it tries to break down the alcohol you’ve consumed.在你飲酒時，由于酒精、和你身體中合成的那些解酒的化學物，你變得更加脫水。So if you begin a night of drinking already dehydrated, you’re going to end up majorly dehydrated by the end of the night, which will only worsen your hangover the next day. To prevent this from happening, make sure to drink plenty of water before moving on to alcohol. Dr. Holsworth says your urine color is a good indicator of dehydration; you want it to be as clear as possible.所以，如果你在飲酒之夜開始之前已經(jīng)脫水了，那晚結(jié)束時你最終會嚴重的脫水，那只會使你第二天的宿醉反應更加糟糕。為了防止這些糟糕的反應發(fā)生，拉爾夫醫(yī)生說，你的小便顏色是一種很好的脫水指示器；攝入更多的水使你的小便顏色盡可能更加透明。Continue drinking water while you’re drinking alcohol.在飲酒過程中持續(xù)攝入水。Dr. Holsworth says you should be matching the amount of alcohol you drink with an equivalent amount of water. For beer or wine, that’s easy. If you order a 16-ounce beer, make sure to drink 16 ounces of water before moving onto another beer. A glass of wine should be matched with an 8-ounce glass of water.拉爾夫醫(yī)生告訴我們，你應該攝入與酒精量相等的水。對于啤酒和紅酒來說，這很簡單。如果你點了16盎司的啤酒，在你點別的啤酒之前，保證攝入16盎司的水。喝一杯紅酒應該配著一杯8盎司的水。Things get a little trickier when it comes to consuming hard alcohol. Since a shot of liquor is much more concentrated than beer or wine, you’ll want to match that with an 8-ounce glass of water. That means if you make yourself a rum and coke with two shots of rum, that’s two glasses of water you’ll need to drink before making yourself another drink.要是喝烈酒的話事情變得有點復雜了。因為一口杯的烈酒的酒精度比啤酒和紅酒多得多，你要配著一杯8盎司的水。那意味著如果你用兩口杯的朗姆酒為自己做一杯朗姆混可樂雞尾酒，在喝下一杯之前，你需要多喝兩杯水。Dr. Holsworth says this helps to prevent a hangover in two ways. One, it keeps your body hydrated, and two, it will slow down the rate you’re consuming alcohol, which means you’ll probably end up drinking less in the long run.拉爾夫醫(yī)生說，這種方法通過兩種途徑防止宿醉。一，這種方式保持你身體富含水分，二，這種方式會減緩你攝入酒精的速度，也就是說從長遠看，最終你可能會喝的更少一點。Stay away from salt-heavy drinks.遠離高鹽雞尾酒。Salt-rimmed margaritas may taste good, but they won’t help you avoid a hangover. According to Dr. Holsworth, sodium helps your body absorb alcohol more quickly. This is because the opening at the bottom of your stomach that leads into your small intestine ? called a duodenal sphincter ? becomes larger when you consume large amounts of sodium.鹽邊瑪格麗特雞尾酒嘗起來可能很好，但是它并不能幫助你避免宿醉。據(jù)拉爾夫醫(yī)生所言，鈉使你的身體更快的吸收酒精。這是當你攝入大量鈉元素的時候??被稱作十二指腸括約肌的肌肉??會打開你的胃的底部通往小腸的道路。So if you’re hoping that bloody Mary you order at brunch on Sunday is going to cure the after-effects of your Saturday night, think again. You’re better off just sticking with water.所以如果你希望你在周日的早午餐上點的“血腥瑪麗”可以治療你周六晚上宿醉帶來的后遺癥，請你三思，你最好還是只喝水吧。
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