You had a little too much to drink last night, and now you’re nursing that dreaded morning aftermath — a hangover.

你昨晚多喝了點(diǎn)，現(xiàn)在一早醒來(lái)，可怕的宿醉開(kāi)始襲來(lái)。

What seemed like fun at the time is now causing your hands to shake, your head to pound and your heart to race, not to mention other unpleasant symptoms such as dizziness, nausea, vomiting, light sensitivity and excruciating thirst.

昨晚一時(shí)的歡樂(lè)如今卻讓你的雙手顫抖，你的頭劇痛，你的心臟加速，更別提暈眩、惡心、嘔吐、畏光和極度口渴等其他不適癥狀。

Why are you suffering? Because the liquor that smoothly passed your lips is now wreaking havoc in your body, causing dehydration, stomach distress and inflammation. These ailments peak about the time all the alcohol leaves your body.

你為什么會(huì)感覺(jué)難受？因?yàn)槟愫认碌木普谀愕纳眢w內(nèi)翻江倒海，導(dǎo)致脫水、胃痛和炎癥。在你的身體排出酒精的同時(shí)，這些不適達(dá)到了頂峰。

There is no scientifically proven way to cure a hangover, but experts say you can prevent one — or at least keep that morning-after misery to a minimum. Here’s how.

目前還沒(méi)有科學(xué)證明的方法可以治療宿醉，但專(zhuān)家指出，你可以預(yù)防宿醉，或?qū)⑺拮淼牟贿m感降到最低。

Drink on a full stomach

吃飽了再喝酒

Forget a late-night meal after a night of drinking — that’s much too late, experts say. Instead, eat before your first drink and keep noshing as the night goes on.

專(zhuān)家指出，不要喝了一夜酒才吃夜宵，那時(shí)候就太晚了。你應(yīng)該在喝酒前就吃飯，在喝酒之時(shí)也要進(jìn)食。

"Food in the stomach slows gastric emptying and can reduce hangover symptoms,” said Dr. Robert Swift, a professor of psychiatry and human behavior at Brown University’s Warren Alpert Medical School in Providence, Rhode Island.

位于美國(guó)羅得島州普羅維登斯市的布朗大學(xué)沃倫·阿爾伯特醫(yī)學(xué)院精神病學(xué)和人類(lèi)行為系教授羅伯特·斯威夫特博士稱(chēng)：“胃里的食物可以減慢胃排空的速度，從而降低宿醉癥狀?！?/p>

Why does food help? Because most alcohol isn’t absorbed by an empty stomach but via the intestinal tract just below it, Swift said.

為什么吃東西對(duì)緩解宿醉有用？斯威夫特指出，因?yàn)榇蠖鄶?shù)酒精沒(méi)有被空胃吸收，而是通過(guò)胃下方的腸道排出。

“Now the alcohol is diluted in the stomach, and only a small quantity of alcohol is absorbed at any time,” said Swift, who has studied alcohol abuse since the 1990s.

從20世紀(jì)90年代以來(lái)就一直研究酗酒的斯威夫特稱(chēng)：“現(xiàn)在酒精在胃中被稀釋?zhuān)挥猩倭烤凭晃肝铡！?/p>

Stay hydrated

補(bǔ)充水分

The same principle applies to water and other nonalcoholic beverages, Swift said. “If alcohol is mixed with fluid, it’s diluted, so when it goes into your intestines, it’s not as irritating. You’re less likely to have inflamed intestines or an inflamed stomach lining.”

斯威夫特指出，同樣的原理也適用于水和其他非酒精飲料。“如果酒精和液體混在一起，就會(huì)被稀釋?zhuān)@樣在進(jìn)入腸道時(shí)就不會(huì)刺激腸胃，也比較不容易讓腸道或胃壁發(fā)炎。”

"The primary cause of hangovers is dehydration and the loss of fluids, along with vitamins and minerals,” said Dr. John Brick, former chief of research at the Center of Alcohol Studies at Rutgers University in New Jersey.

美國(guó)新澤西州羅格斯大學(xué)酒精研究中心前研究主管約翰·布里克博士指出：“宿醉的主要原因是脫水，以及體液、維生素和礦物質(zhì)的流失?！?/p>

Dehydration from alcohol may affect a woman even more, and she is more likely to suffer a hangover, even if she drinks less than a man, Swift said. That’s because a man has a higher percentage of body water than a woman of the same height and weight, so the same amount of alcohol will be more diluted in a man, he said.

斯威夫特指出，酒精引起的脫水可能會(huì)給女性造成更大影響，女性即使喝酒比男性少，也更容易遭遇宿醉。這是因?yàn)樵谏砀唧w重相同的情況下，男性體液占比高于女性，所以等量酒精在男性體內(nèi)被稀釋得更多。

Pick beer, wine or spirits with fewer additives

選擇啤酒、紅酒或添加劑少的白酒

The alcohol we drink, called ethyl alcohol or ethanol, is the byproduct of fermenting carbohydrates and starches, usually some sort of grain, grape or berry.

我們喝的酒精也叫乙醇，是發(fā)酵的碳水化合物和淀粉（通常是谷物、葡萄或漿果）的副產(chǎn)品。

Chemicals like congeners are added by manufacturers for flavor and taste. While they are added in small, nontoxic amounts, some people are overly sensitive to their effects.

釀酒商會(huì)為了讓酒口感風(fēng)味更佳而加入酒精同系物等化學(xué)物質(zhì)，盡管添加量很少不會(huì)造成毒害，但有些人對(duì)這些化學(xué)物質(zhì)很敏感。

Overall, dark-colored beer and spirits tend to contain more congeners and thus may be more likely to cause hangovers, experts say.

專(zhuān)家表示，總體而言，深色啤酒和白酒通常含有更多酒精同系物，因此可能更容易引起宿醉。

Chemical preservatives called sulfites, known to cause allergic reactions in sensitive people. However, many manufacturers of beer and wine add sulfites to their products to extend shelf life. (Sulfites are also added to soda, cereals, sweeteners, canned and ultraprocessed foods, medications and more.)

據(jù)悉，化學(xué)添加劑亞硫酸鹽會(huì)引發(fā)敏感人群的過(guò)敏反應(yīng)。然而，許多啤酒和葡萄酒生產(chǎn)商會(huì)在產(chǎn)品中加入亞硫酸鹽來(lái)延長(zhǎng)保質(zhì)期。（亞硫酸鹽也被加入蘇打水、麥片、甜味劑、罐頭和超加工食品、藥物等。）

Sweet and white wines tend to have more sulfites than red, but red wines contain more tannins, which are bitter or astringent compounds found in the skin and seeds of grapes. Like sulfites, tannins can trigger allergic reactions in people who are sensitive.

甜酒和白葡萄酒通常含的亞硫酸鹽比紅葡萄酒更多，但紅葡萄酒含有更多丹寧酸。單寧酸是葡萄皮和葡萄籽中所含的苦澀化合物。和亞硫酸鹽一樣，單寧酸會(huì)引發(fā)敏感人群的過(guò)敏反應(yīng)。

As a result, limiting your drinking to light beers and white wine might help keep hangovers at bay.

因此，只喝淺色啤酒和白葡萄酒可能有助于避免宿醉。

Abstain

別喝酒

In the end, however, experts say there is only one true preventive — or cure — for a hangover: Don’t drink.

專(zhuān)家指出，說(shuō)到底，預(yù)防宿醉真正有效的方法只有一種，就是別喝酒。

"There’s no simple cure because there are so many complex factors that are producing the multiple symptoms of a hangover,” Swift said. “And that’s why the only real cure for a hangover is to not drink alcohol or drink such a low amount of alcohol that it won’t trigger a hangover.”

斯威夫特表示：“引起宿醉多種癥狀的因素很多很復(fù)雜，因此沒(méi)有簡(jiǎn)單的治療之法。這就是為什么防止宿醉的唯一方法就是不喝酒或喝不足以引發(fā)宿醉的很少量的酒。”

但如果已經(jīng)宿醉了，也是有辦法可以緩解癥狀的。

3 ways to treat a hangover

治療宿醉的3種方法

? Drinking coffee can speed up recovery

喝咖啡能加速?gòu)?fù)原

? Electrolytes help

喝電解質(zhì)水也會(huì)有幫助

? Drink as much water as you can

盡量多喝水

We know that alcohol dehydrates, so a headache and other hangover symptoms may be partly due to constricted blood vessels and a loss of electrolytes, essential minerals such as sodium, calcium and potassium that your body needs.

我們知道酒精會(huì)導(dǎo)致脫水，因此頭痛和其他宿醉癥狀可能一部分是因?yàn)檠苁湛s和電解質(zhì)以及身體所必需的鈉、鈣、鉀等化學(xué)物質(zhì)的流失。

Replacing lost fluids with water or a type of sports drink with extra electrolytes can help boost recovery from a hangover, Swift said.

用水或電解質(zhì)運(yùn)動(dòng)飲料來(lái)補(bǔ)充流失的體液有助于加速?gòu)乃拮碇袕?fù)原過(guò)來(lái)。

And while most alcohol is handled by the liver, a small amount leaves the body unchanged through sweat, urine and breathing.

盡管多數(shù)酒精是通過(guò)肝臟分解的，但有一小部分是通過(guò)流汗、排尿和呼吸排出身體的。

Get up, do some light stretching and walking, and drink plenty of water to encourage urination, Brick said.

布里克說(shuō)，起床后做一些輕度的伸展運(yùn)動(dòng)，走一走，多喝水來(lái)促進(jìn)排尿。

"Before you go to sleep and when you wake up, drink as much water as you comfortably can handle,” he said.

他說(shuō)：“在你睡覺(jué)前和醒來(lái)后，在你能接受的情況下盡量多喝水?！?/p>

英文來(lái)源：美國(guó)有線電視新聞網(wǎng)

翻譯&編輯：丹妮