压力激素飙升 55%，竟然是因为少做了这件事

Core Insights - A new study reveals that long-term drinking habits shape physiological responses to stress, with low water intake leading to a 55% higher cortisol spike during stress compared to high water intake individuals [1][16][26] Research Methodology - The study categorized participants into "low water drinkers" (bottom 25% of water intake) and "high water drinkers" (top 25% of water intake) based on data from the UK health database [5][6][7] - Participants were matched for age, gender, BMI, anxiety traits, recent stress levels, and sleep quality to isolate the impact of hydration on stress response [8][9][10][11][12] - The "low water group" averaged 1.3 liters of water daily, while the "high water group" averaged 4.4 liters [14] Stress Response Findings - During a Trier Social Stress Test, both groups reported similar anxiety levels and heart rates, but only the "low water group" showed a statistically significant increase in cortisol levels [15][16] - The "low water group" had elevated cortisol levels even before the stress test began, indicating a chronic state of stress [17] Urine Color and Hydration - A strong correlation was found between urine color and cortisol response; darker urine indicated higher cortisol reactivity [18][19] - Participants with darker urine (UCol ≥ 4) exhibited significantly stronger cortisol responses during stress tests [21] Mechanism Behind Hydration and Stress - The study suggests that arginine vasopressin (AVP), a hormone that regulates water retention, also influences the stress response system, leading to heightened cortisol release in chronically dehydrated individuals [25] Recommendations for Hydration - The study emphasizes the importance of maintaining adequate hydration to mitigate stress responses, suggesting that current hydration guidelines may not account for stress hormone impacts [26] - Practical tips include using marked water bottles, setting reminders to drink water, and monitoring urine color as a hydration indicator [28][30]