[第一部分] 9个基于科学的实用技巧，提升你2026年的英语学习潜力🧠 [970]

好消息是，有许多有效的策略可以帮助你保持身心良好状态，从而提升你学习和说英语的能力。

The good news is that there are various effective strategies that can help you to keep your body and mind in good condition, and by extension, this can improve your ability to learn and speak English.

让我提一下我几年前——我想是两年前——采访过的斯坦福大学沟通专家马特·阿布拉姆斯的一期节目，他来播客中谈论了沟通技巧。

Let me just refer to an episode I did, was it two years ago, I think, with Matt Abrahams, a communication expert, from Stanford University, and he came on the podcast to talk about communication techniques.

那期节目太棒了。

And it was brilliant.

这个人非常出色，他分享了一些非常简单的策略，可以帮助我们改善整体的沟通能力。

The guy is amazing, and he talked about some very simple strategies that we can use to improve our communication in general.

所以，我接下来要谈的正是类似的方向。

And so, you know, I'm talking along those lines.

我稍后会再次提到那期节目，如果你还没听过并且想听，我会告诉你节目编号。

I'm gonna mention that episode again in a moment, and I'll give you the episode number if you haven't heard it and you want to hear it.

我这里列出了九件事，但你不必全部做到。

So there are nine things in my list here, but don't feel you have to do them all.

即使只做其中几项，也会对你有帮助。

Even doing just a few of these things will help you.

而且，这并不是什么高深的科学，其实并不复杂。

Also, this isn't rocket science, meaning it isn't super complicated stuff, really.

其中大部分只是常识，但真正去实践这些方法仍然很有价值，尤其是当你考虑到培养良好日常习惯对长期进步的重要性时。

Much of it is just common sense, really, but it is still worth actually doing these things, particularly when you consider the importance of forming good daily habits for long term progress.

我知道你在想什么。

I know what you're thinking.

有些人可能会想，快说吧。

Some of you are thinking, come on then.

那九件事是什么？

What are those nine things?

好吧。

Alright.

我马上就要说了。

I'm getting there.

耐心一点，你知道的。

Just you know, patience.

慢下来。

Slow down.

活在当下。

Live in the moment.

一切都好。

Everything's alright.

一切都会到来。

It's all coming.

这都是英语。

It's all English.

让我再补充几点，然后我们再正式进入主题。

Let me just add a couple of other things, and then we'll get into the points properly.

如果你觉得我的任何观点特别有用或有趣，请在评论区告诉我们。

If you find any of my points particularly useful or interesting, let us know in the comments section.

只是想提一下科学。

Just wanted to mention science.

这其中也涉及科学。

There is science involved in this too.

我的九个观点都有科学研究作为支持，因此这些内容是有真实依据的。

Each of my nine points is backed up by scientific research, so there is genuine substance to this.

我会详细介绍这些科学研究。

I'll be giving details of that scientific research.

研究还是研究？

Research or research?

实际上是‘research’。

It's actually research.

好的。

Okay.

是的。

Yeah.

我刚查了oxfordlearnersdictionaries.com，确认我没错，哪怕之前还有任何疑虑。

I just checked oxfordlearnersdictionaries.com, and I it confirmed that I am right as if there was any doubt.

在英式英语中，名词‘research’可以有两种发音方式。

In British English, the noun research can be pronounced either way.

它可以是‘research’，也可以是‘research’。

It could be research or it can be research.

这两种发音在美式英语中也是一样的。

Either of those things is the same in American English too.

所以就是这样。

So there you go.

因此，我将在本集的整个过程中详细介绍这些科学研究。

So I will be giving details of that scientific research throughout the episode.

另外，我想说，AI 在一定程度上帮助我制作了这一集。

Also, I just wanna say AI helped me put this episode together a bit.

所以坦白讲，我确实使用了 AI 来协助准备部分内容。

So full disclosure, I did use AI to help me prepare some of this.

我结合使用了 ChatGPT 和 Google Gemini 来搜索关于我们的习惯与行为，以及它们如何与英语学习相关的各种科学研究。

I used a combination of ChatGPT and Google Gemini to search for different scientific findings about our habits and behavior and how they relate to learning English.

现在我已经逐一对本集中提到的每一项科学研究进行了双重核查，确保每一项科学内容都是真实的，而非AI虚构的。

Now I have double checked each of the scientific studies in this episode, one by one to make sure the scientific research in each in each case is real and not hallucinated by AI.

我还加入了许多自己的评论和想法，以及一些经典的随机幽默时刻，为你们熟悉并喜爱的《卢克英语播客》增添了一贯的趣味性。

And I have added a lot of my own comments and thoughts plus some hilarious moments of classic random humor just to add that trademark fun that you know and love from episodes of Luke's English podcast.

实际上，这句话是我自己写的，尽管它听起来非常像ChatGPT会写出来的。

I actually wrote that sentence myself even even though it sounded very much like something chat GPT would write.

那么，让我们终于开始第一点，也就是你每天早上起床后做的第一件事。

So let's start then finally with point one, which is about the very first thing you do every day when you get up in the morning.

那是什么？

What is that?

你早上起床后第一件事做什么？

What's the first thing you do when you get up in the morning?

我给你一个提示。

I'll give you a clue.

它不涉及盯着手机，用廉价的多巴胺——就像那种街头水平的、类似Instagram式的廉价多巴胺——来充斥你的大脑。

It does not involve staring at your phone and flooding your brain with cheap dopamine, like cheap sort of street level dopamine, like sort of insta dopamine.

它并不涉及让你的大脑被多巴胺充斥，这会导致几小时后你的能量水平骤降。

It does not involve that flooding your brain with dopamine, which then causes your energy levels to crash a few hours later.

那它是什么呢？

What is it then?

首先，很简单：

Well, number one is simply this.

用喝水开始你的一天，而不是喝咖啡。

Start your day with water, not coffee.

一杯清爽的水。

A lovely glass of water.

这听起来可能显而易见，但这是一个简单却能帮助你在一天开始时以最佳状态出发的方法。

Now this might seem like stating the obvious, but it is a simple thing which can help you put your best foot forward at the beginning of the day.

问题在于。

The problem.

问题就在这里。

Here's the problem.

早上醒来时，你是脱水的。

When you wake up in the morning, you are dehydrated.

经过七到八小时的睡眠后，希望你确实睡了七到八小时。

After seven to eight hours of sleep, hopefully, you're getting seven to eight hours of seven to eight hours.

这不是七十八小时的睡眠。

That's not seventy eight hours of sleep.

七到八小时，意思是七到八个小时。

Seven to eight, meaning from seven to eight.

七到八小时的睡眠，不是七十八小时。

Seven to eight hours of sleep, not seventy eight.

谁会睡七十八个小时呢？

That's for who who sleeps with seventy eight hours?

其实，我在大学时有个室友。

Actually, I did have a flatmate when I was at university.

据我所知，他几乎一直在睡觉。

He did sleep pretty much constantly as far as I'm aware.

总之，经过七到八小时的睡眠后，你的大脑缺水，这会降低警觉性、减缓记忆力并增加疲劳感。

Anyway, after seven to eight hours of sleep, your brain lacks water, and this reduces alertness, slows memory, and increases fatigue.

以下是科学的说法。

Here's what the science says.

轻度脱水，仅一到两个百分比。

Mild dehydration just one to two percent.

仅一到两个百分比，这被认为是轻度脱水。

Just one to two percent, which is considered mild dehydration.

轻度脱水会损害认知能力、注意力和记忆力。

Mild dehydration can impair cognitive performance, attention, and memory.

它会损害，意思是降低其有效性或使其无法正常运作。

It can impair it, meaning reduce its effectiveness or stop it working properly.

它会损害你的认知能力、注意力和记忆力。

It can impair your cognitive performance, attention, and memory.

我想特别指出这里的‘认知’这个词，是一个词汇点。

I wanna just point out the word cognitive here, bit of vocabulary.

顺便说一下，'认知'这个词与大脑活动有关。

By the way, the word cognitive relates to brain processes.

所以当我们说'认知'时，指的是大脑如何运作。

So when we say cognitive, we mean how the brain does things.

比如，认知表现就是其中之一。

So that's, for example, cognitive performance.

这指的是你的大脑表现得好还是不好。

This is how your brain does things well or not.

所以'认知'与大脑活动有关。

So cognitive relates to brain processes.

明白了吗？

Okay?

我们还有其他词来描述身体的其他功能，以及其他形容词。

And we've got other words to describe other things the body does, other adjectives.

比如，你有'心'这个词。

For example, you've got, cardio.

对吧？

Right?

心肺，比如心肺功能、心肺健康，这与心脏有关。

Cardio, something cardio performance, cardio health, that relates to the heart.

血管，血管与血管系统有关。

Vascular, vascular relates to the vascular system.

那就是静脉、动脉、毛细血管，血液流经的那些通道，这就是血管。

That's the veins, arteries, capillaries, those channels that the blood flows through, so that's vascular.

骨骼指的是骨骼，也就是骨头和关节。

Skeletal refers to the skeleton, the the bones and joints.

这就是你的骨骼系统。

That's your skeletal system.

还有别的吗？

What else?

肌肉指的是你身体里的肌肉。

Muscular refers to the muscles in your body.

对。

Right.

但认知涉及大脑如何运作。

So but cognitive is about how the brain does things.

轻度脱水，仅1%到2%，就会损害认知能力、注意力和记忆力。

Mild dehydration, just one to two percent, can impair cognitive performance, attention, and memory.

这只是1%到2%。

That's just one to two percent.

我的意思是，我不知道其他百分比会带来什么影响。

I mean, I wonder what other percentages can do.

显然，100%。

Obviously, a hundred percent.

如果你完全脱水了，那就意味着你基本上只剩下一个空壳。

If you are one hundred percent dehydrated, that means you are basically a sort of husk.

就像你是一个椰子壳。

It's like you're a coconut shell.

而当你体内完全没有水分时，你就差不多变成了一袋棕色的干皮。

And with just zero, moisture in in you, you're just like kind of a a brown sack, basically, at that point.

这个画面是不是很奇怪？

This is a strange image, isn't it?

你只剩下一具骨架。

You're just a skeleton.

那时你就像一具化石，一个化石般的人类，这对学英语也毫无帮助。

You're just a a fossil, a fossilized human at that point, and that's no good for learning English either.

但即使只是1%到2%的脱水，也会影响你的表现。

But even just one to 2% can affect your performance.

这基于马修·加涅克斯等人的一项研究。

And this is based on a study by Matthew s Gagneux et al.

顺便说一下，et al. 拼写是 e t 空格 a l，看起来像 et al。

And by the way, et al, which is spelled e t space a l, it looks like et al.

但实际上它的发音是 et al。

It's actually pronounced et al.

等一下。

Hold on a second.

稍等。

Wait a minute.

好吧。

Okay.

所以这是来自未来的卢克突然插话。

So this is Luke from the future just interrupting.

我只是在剪辑这一集，但这样是错的。

I'm just editing this episode, and that's just wrong.

你不是这么发音的。

That's not how you pronounce that.

我不知道我怎么会弄错，但这会非常烦人。

I don't know how I ended up getting that wrong, but this is gonna be very annoying.

它根本不是这么发音的。

It's not pronounced at all.

根本不是。

Not at all.

不。

No.

它是有发音的。

It's pronounced.

当然，它是有发音的。

Of course, it's pronounced.

我早就知道了。

I knew that already.

我不知道我为什么觉得它有发音，但它根本不是那样发音的。

I don't know why I decided that it was pronounced at all, but it's not pronounced that.

它是。

It's.

好吧？

Okay?

这很烦人，因为这意味着在这集的每一次我提到‘et al’时，我都得用我正确发音的‘et al’录音来替换。

And this is annoying because it means that every single time during this episode that I say et al, I'm gonna have to replace that with a recording of me saying et al.

明白吗？

Okay?

所以如果你听到我说‘et al’，那意味着我不得不把我原本说的‘et al’替换成正确的发音，也就是这样。

So if you hear me say et al, it means I've had to replace myself saying et al with the correct pronunciation, which is that's right.

et al。

Et al.

我的意思是，我上过大学，记得教授们都是这么念的。

I mean, I went to university, and I remember lecturers saying it.

我也记得自己以前说过‘et al’。

I remember saying it myself et al.

当然。

Of course.

为我辩解一下，我想发生的情况是，我只是把‘et al’和‘all and all’搞混了。

In my defense, I think what happened is it's I just thought of all and all.

但不管怎样，et al 是正确的发音。

But, anyway, et al is the correct pronunciation.

对。

Right.

我们继续吧。

Let's carry on.

这是学术英语中常见的一种表达。

This is a thing you see in academic English.

它实际上是拉丁语，意思是‘及其他’。

It's actually Latin, and it means and others.

明白吗？

Okay?

所以，每当在学术英语中引用一项科学研究或学术研究时，如果这项研究涉及多人，通常的做法是：在开头列出主要研究者的名字，而其他所有参与者则简写为 et al（e-t-a-l），意思是‘及其他’。

So whenever a scientific study or an academic study is referenced in academic English, and when there were a number of people involved in the study, normally, what happens is the first name the the the main person involved in the study, the principal researcher is named at the beginning, and then all the other people involved, that's just abbreviated to et al, e t a l, and that means and others.

所以马修·萨格纽克斯在这里独享所有荣誉，而其他所有人则被边缘化，仅仅简化为 et al。

So Matthew s Gagneux is getting all of the glory here, and everyone else is just sort of, what's the word, sidelined and just reduced to et al.

但不管怎样，Matthew S. Gagneux 等人，2011年的研究。

But, anyway, Matthew s Gagneux and others from 2011.

关于科学的内容，稍后再讲。

More about the science in a moment.

所以，我们早上醒来时，第一个念头通常是喝咖啡。

So often, our first thought when we get up is to drink coffee.

你就是觉得：唉。

You're just like, ugh.

咖啡。

Coffee.

我需要唉。

I need ugh.

求你了，咖啡。

Please, coffee.

这可能是你醒来后的第一个想法——喝咖啡，或者像我一样，来一杯金酒。

That might be your first thought, just to drink coffee or or a cup of gin in my case.

不。

No.

我在开玩笑。

I'm kidding.

我的意思是鸦片酊。

I mean laudanum.

不。

No.

显然，我在开玩笑。

Obviously, I'm joking.

我的意思是，来一杯浓烈的英式茶，也富含咖啡因，或者来一杯香浓的咖啡。

I mean, a good strong cup of builder's tea, also full of caffeine, or indeed a nice big cup of coffee.

但在这种脱水状态下，这实际上可能对我们的身体构成挑战。

But this can actually be a challenge for our bodies in this dehydrated state.

当你醒来时，你的身体在呼唤水分，因此你可能应该给它水，而不是咖啡。

When you wake up, your body is crying out for water, And so this is probably what you should give it rather than coffee.

你可能会想，但卢克，咖啡真的能让我提神，没有它我根本没法工作。

You might think, but, Luke, coffee wakes me up really well, and I can't function without it.

那是因为你对它上瘾了。

Well, that is because you are addicted to it.

你是个咖啡瘾君子，没有它就无法正常运作。

You are a coffee junkie who can't operate without their fix.

我也是。

Me too.

说实话，我需要一杯浓茶或咖啡来开启一天，但先喝点水吧。

To be honest, I need that cup of strong tea or coffee to start the day, but have some water first.

看在老天的份上。

For goodness sake.

看在上帝的份上，喝杯水吧。

For for this for the love of god, have a glass of water.

脱水会增强咖啡因带来的刺激感，因此你可能会从中获得快速的提神效果。

Dehydration increases the rush you get from caffeine, so you might get a quick kick from it.

对吧？

Right?

哦，而且它真的很棒，是不是？

Oh, but and it's so good, isn't it?

当它真的很好喝的时候，哦，真的很棒。

When it's when it's really good, oh, it's good.

你从咖啡因中获得的那股劲头。

That rush you get from caffeine.

你感觉自己半小时内就能主宰世界。

You just feel like you could take over the world for half an hour.

但这也导致上午晚些时候出现戒断反应，可能持续数小时。

But this also results in a crash later in the morning, which can last for hours.

你就瘫在某个门廊下。

There you are just slumped in a doorway somewhere.

天哪。

Oh my god.

那里就是卢克。

There's there's Luke.

他怎么了？

What happened to him?

你有吗？

Do you have any?

能再给我点钱买杯咖啡吗？

Can you spare some more money for some coffee?

求你了。

Please.

天啊。

Oh god.

他是个咖啡瘾君子。

He's a he's a coffee addict.

别让你自己也变成这样。

Don't don't let that happen to you.

在脱水状态下，身体无法很好地处理咖啡因。

In a dehydrated state, the body can't deal with caffeine very well.

对吧？

Right?

早上醒来时，如果你一下子喝下一杯咖啡，你的身体根本无法承受。

When you wake up in the morning, if you slam a cup of coffee, your body just can't deal with it.

它会加剧你最初感受到的兴奋感，让你在短期内感觉很棒，但会加重之后自然出现的疲惫感。

It increases the initial rush that you get from it, and you feel fantastic in the short term, but it exacerbates the crash that naturally comes later.

就我个人而言，喝太多咖啡，或者相对少一些的茶，都会让我感到焦虑、紧张或易怒，而且这些负面效果往往在我喝完咖啡数小时后才出现。

For me, speaking personally, too much coffee or to a lesser extent tea can end up making me feel anxious, jittery, or irritable, And often those negative effects come hours after the coffee I drank.

我说了半小时。

I said half an hour.

我只是开个玩笑。

I'm just kinda joking.

通常是在我喝完咖啡几个小时后，我才开始感觉有点糟糕。

It's often hours later, after I've actually drunk the coffee that I start to feel a bit kind of terrible.

通常，等我喝完咖啡后很久，我才不会把那些糟糕的感觉和早上那杯无辜的咖啡联系起来。

It's normally long enough after actually drinking the coffee for me not to associate those bad feelings with that innocent cup of coffee I had at the beginning of the morning.

我发现，如果我稍等一会儿，先喝水，让自己重新补水，自然醒来后再摄入咖啡因，我通常会有更好的早晨、更好的一天和更好的生活。

I find that if I wait a little bit, drink water first, let myself rehydrate, and wake up naturally before I introduce caffeine into the system, I generally have a better morning and a better day and a better life.

因此，我更有生产力，更能集中注意力，整体上也更积极。

And as a result, I am more productive, more able to focus, and I'm generally more positive.

我发现，当我找不到钥匙、解决不了某个播客相关的问题，或者在工作时，我骂脏话的时间也变少了。

And I find that I spend less time swearing under my breath when, for example, I can't find my keys or I can't find the solution to some kind of podcast related problem or when I'm doing my my work.

我想在这里指出一点，你可能会想，好吧。

I just wanna point out here at this point, you might be thinking, okay.

嗯。

Yeah.

行吧，卢克。

Fine, Luke.

行吧。

Fine.

好吧。

Fine.

好吧。

Fine.

也许那就是你在想的。

That maybe that's what you're thinking.

你只是在想，好吧。

You're just thinking fine.

但这里有科学依据支持，这将在片刻后变得非常有趣、令人印象深刻且改变人生。

But there is science to back this up, and it's gonna become very very interesting and impressive and life changing in a moment.

明白吗？

Okay?

所以请继续听我说。

So just stick with me.

所以这个生活小技巧其实很明显。

So the life hack is pretty obvious.

这个生活小技巧，你用来改善状况的小小举动，其实非常明显。

The life hack, the little thing you could do to improve things is pretty obvious.

起床后十分钟内喝一大杯水。

Simply drink a large glass of water within ten minutes of waking up.

在喝任何咖啡之前这么做。

Do this before you have any coffee.

这非常简单，但却至关重要，能帮助你记住事情、做出明智的决定，并完成所有你需要做的、成为顶尖英语学习者和使用者的事情。

It's very simple but vital and can help you remember things, make good decisions, and do all the things you need to do to be a top class learner and user of English.

以下是喝一大杯水有帮助的原因。

Here is why drinking a hefty glass of water helps.

它能重新为你的身体和大脑补水，或者说是为你的大脑和身体补水。

It rehydrates your body and brain or your brain and body.

我的意思是，大脑其实是身体的一部分，那我们为什么不直接说它能为你的身体补水呢？

I I mean, the brain is actually part of the body, so why don't we just say it rehydrates your body?

事实上，你的身体是你的一部分。

In fact, your body is part of you.

那我们为什么不直接说它能让你重新补水呢？

So why don't we just say it rehydrates you?

我不知道。

I don't know.

它能提升思维清晰度和情绪。

It boosts mental clarity and mood.

这就像你的感受一样。

That's like how you feel.

如果你心情好，嘿。

If you're in a good mood, hey.

我很快乐。

I'm happy.

你好。

Hi there.

或者如果你心情不好，哦，我不开心。

Or if you're in a bad mood, oh, I'm not happy.

别跟我说话。

Don't speak to me.

或者我该说，它能减少对咖啡因提神的依赖，帮助你避免咖啡因效力消退后的疲惫感，而白天不断补充咖啡只会让问题更加严重。

Or it it and I should say, it reduces reliance on caffeine for energy, helping you avoid the crash you get from caffeine come down, and topping up with more coffee during the day just compounds the problem.

只是把问题往后拖延了。

Just pushes the problem further down the line.

它能帮助你更轻松地专注于各种任务，比如倾听、说话、阅读、回忆词汇或语法结构，以及涉及发音的社会性任务。

It helps you focus more easily on tasks like listening, speaking, reading, recalling vocabulary or grammatical structures, and performing social tasks involving pronunciation.

这听起来是常识，但也有科学研究的支持。

Now this is common sense, but it is also backed up by scientific research.

但我很清楚，你们很多人会完全不同意这一点，这没关系。

But I know for a fact that a lot of you will completely disagree with this, and that's fine.

明白吗？

Okay?

你只管做你自己就好。

You just you do you.

你做你自己。

You do you.

但这项研究并没有告诉我们停止喝咖啡。

But this research doesn't tell us to stop coffee.

只是先重新补水，然后再喝咖啡。

Just but just rehydrate and then have coffee after that.

请喝一杯水。

Just have a glass of water, please.

接下来是一些关于这背后的科学知识。

So here is some more about the science behind this.

我马上就要喝点水了。

I'm gonna drink some water in a second.

我太爱水了。

I love water so much.

光是说这些水的话题就让我口渴了。

I've I'm just all this talk of water is making me thirsty.

我一会儿就喝。

I will drink some in a moment.

这里还有更多关于这背后的科学。

Here's some more about the science behind this.

由马修·加涅克斯等人进行的一项研究。

A study by Matthew s Gagneo Gagneo et al.

我没法一直喊出来。

I can't keep shouting it.

马修·加涅克斯等人。

Matthew s Gagneux et al.

这项研究发表于2011年，是关于轻度脱水对认知表现和情绪影响的被引用最多的文献之一，它提供了宝贵的见解，说明即使轻微的缺水也会对大脑产生影响，这对语言学习者来说尤为重要。

It's from 2011, which is one of the most cited works on the effects of mild dehydration on cognitive performance and mood, provides valuable insight into how even slight water loss can affect the brain, something highly relevant for language learners.

你听到了吗？

Did you hear that?

这对语言学习者来说非常重要。

It's highly relevant for language learners.

那就是你。

That's you.

这是一份研究摘要，或者说是研究总结。

Here's a here's a summary of the study or in or indeed a study summary.

标题是这个。

The title, is this.

轻度脱水会降低男性的认知表现和情绪。

Mild dehydration impairs cognitive performance and mood of men.

是的。

Yes.

显然，这项研究是在二十多岁的男性中进行的。

Apparently, this study was done on men in their twenties.

这是否意味着它适用于其他人呢？

Does that make it does that make it applicable to everyone else?

谁知道呢？

Who knows?

我们需要一项更广泛的研究，涵盖所有其他人群。

We'd need a wider study including all other demographics.

也许中年女性对咖啡因的反应完全不同，但我对此表示怀疑。

Maybe middle aged women react entirely differently to caffeine, but I doubt it.

我的意思是，这是有可能的。

I mean, it's possible.

也许你是一位中年或年长者，一生都在喝咖啡，你的身体在过去三十年里已经逐渐适应了每天早上第一件事就是喝咖啡的习惯。

Maybe you've if you are a middle aged or older person who's been drinking coffee their entire life and your body has essentially adapted itself over the last thirty years, it's just adapted around the whole habit of drinking coffee first thing in the morning.

如果你改喝水，你的身体可能会爆炸之类的。

And if you drank water, your body would explode or something.

我不知道。

I don't know.

我对此表示怀疑。

I doubt it.

无论如何，为了公正起见，作者是加涅克斯博士，当然。

Anyway, the authors, just to give them their credit, Gagneux, MS, of course.

还有阿姆斯特朗、LE、卡萨、DJ。

Also Armstrong, LE, Casa, DJ.

卡萨DJ，你听说过。

DJ Casa, you've heard.

卡萨DJ在现场。

DJ Casa in the house.

麦克德莫特、BP、李EC、山本LM和马尔扎诺、S。

McDermott, BP, Lee EC, Yamamoto, LM, and Marzano, S.

该研究发表于2011年的《英国营养学杂志》。

And it was published in the British Journal of Nutrition in 2011.

以下是主要发现。

Here are the key findings.

仅损失1.5%的体液——这属于轻微脱水，通常在睡眠后或轻微活动后未饮水即可达到，却显著影响了大脑表现。

Just 1.5% loss in body water, which is quite mild and easily reached after sleep or light activity without drinking significantly impacted brain performance.

显著。

Significantly.

以下是受影响的认知领域、大脑的某些部分或大脑的处理中心。

Here are the affected cognitive domains, parts of the brain or processing centers of the brain.

工作记忆，也称为短期记忆。

Working memory, which is also known as short term memory.

注意力、信息处理速度、执行功能——执行功能有助于整体的计划、决策和语言组织能力，即使在较小压力下也能做出良好决策，例如当你需要在电话中或视频会议中说英语，而一切却突然出错时。

Attention, processing speed, executive function, which is that thing which helps with your overall sense of planning, decision making, and speech formulation, your ability to make good decisions even under smaller amounts of pressure, like, for example, when you need to speak English on the phone or in a conference call and everything goes horribly wrong.

在这种情况下，你需要的是执行功能，但它却受到了损害。

The thing you need in that situation is executive function, but it's impaired.

它会因脱水而受到影响。

It's effect affected by dehydration.

研究参与者报告了情绪的负面变化，包括沮丧和易怒的感觉。

Participants in the study reported negative changes in mood, including feelings of frustration and irritation.

对我来说，如果我处于这种情绪状态，这将是说法语时最糟糕的状态之一。

For me, this is one of the worst states of mind for speaking French if I'm in that mood.

我的法语在这种情况下从来都表现不好。

My French never does very well.

这项研究基于二十多岁的年轻男性，因此结果可能无法直接推广到女性或老年人。

The study was based on young men in their twenties, so the results might not be transferable to, let's say, women or older people.

但就我个人而言，如果女性或老年人也有相同的情况，我并不会感到惊讶。

But speaking personally, I would not be surprised if the same was true for women or older people.

很可能情况是一样的。

It's probably gonna be the same.

这为什么对语言学习者很重要呢？

Here's why this matters for language learners.

你有在认真听吗？

Are you paying attention?

很好。

Good.

因此，语言使用，尤其是口语，高度依赖工作记忆、注意力、快速处理能力，以及积极和坚韧的心态。

So language use, especially speaking, relies heavily on working memory, attention, and quick processing, plus being positive and resilient.

而这些正是脱水所破坏的精确功能。

These are the exact functions that dehydration disrupts.

所以，即使你只是轻微脱水，也更有可能在说话时忘记单词。

So if you're even slightly dehydrated, you're more likely to forget words mid sentence.

你在专注听或读时会更加吃力。

You'll struggle more to focus on listening or reading.

你可能会感到思维迟钝，或者更容易烦躁。

You may feel mentally sluggish or or more easily frustrated.

思维迟钝就是像蜗牛一样慢。

Mentally sluggish is just kind of like slow, like a slug.

现在我需要解释一下蜗牛是什么。

Now I need to explain what a slug is.

一些长期听众可能会想：卢克，我们知道蜗牛是什么。

Some people are long term listeners are going, Luke, we know what a slug.

我们已经多次在以前的课程中见过你提到的蜗牛了。

We've we've you've you've introduced us to many slugs in the past.

我们知道蜗牛是什么。

We know what slugs are.

但如果你不知道蛞蝓是什么，蛞蝓就像蜗牛。

But if you don't know what a slug is, a slug is like a snail.

你知道蜗牛是什么吗？

You know what a snail is?

那种小小的、非常慢的、软乎乎的东西，背上有个壳，你可能在后院里找到它，它们的眼睛长在触角上。

That little, very slow, squashy thing with a with a shell on its back that you might find in your back garden, and they've got eyes on on storks.

如果你去碰它们的眼睛，如果你好奇地说，‘我们来看看这只蜗牛吧。’

And if you if if you touch their eye, if you're curious, oh, let's look at that snail.

然后你心想，如果我碰它的眼睛会发生什么？

And you oh, wonder what will happen if I touch its eye.

那么它的眼睛就会缩回到身体里。

Then the eye sort of reduces into its own body.

蛞蝓和蜗牛真是奇妙的生物。

They're incredible things, slugs, snails.

据我所知，蛞蝓和蜗牛完全一样，只是没有壳。

Slugs are exactly the same as snails as far as I know, but without the shell.

它们就像是无家可归的蜗牛，可怜的小东西。

They're basically homeless snails, the poor things.

所以，'sluggish'这个词是一个形容词，用来描述某物有点慢。

And so but the word sluggish is an adjective to describe something that's kinda slow.

所以，如果你因为熬夜或者脱水而感到 sluggish，这可能会让你更难完成事情。

So if you're feeling sluggish because, maybe you had a late night or because you're dehydrated, that, can, make it harder to do things.

对吧？

Right?

所以，脱水不仅可能让你情绪低落，还会让你变得易怒，也就是容易烦躁，而我们知道，这不利于英语学习的进步，因为使用英语本身就可能让人感到沮丧。

So I might also it, meaning, dehydration, might also just put you in a bad mood, making you feel irritable, meaning easily irritated, which as we all know is no good for making progress in English because using English can be frustrating.

如果你在学习时感到沮丧，就很可能放弃，转去做别的事，比如刷抖音，或者重新开始抽烟之类的。

And if you get frustrated while doing it, you are likely to just give up and do something else like go on TikTok or start smoking again or something.

换句话说，脱水会引发语言障碍的完美风暴。

In other words, dehydration creates a perfect storm for language block.

当然，正如我们所知，如果你感到沮丧而重新开始吸烟，那你可能会死。

And, of course, as we know, if you get frustrated and you start smoking cigarettes again, you're gonna die.

所以，你知道，脱水最终会要了你的命。

So, you know, dehydration will kill you in the end.

该怎么办？

What to do?

这看起来可能显而易见，但保持水分充足仍然很重要，因为我们可能根本意识不到它对我们的影响。

It might seem obvious, but still it is important to stay hydrated as we might not even realize the impact it has on us.

起床后不久喝250到500毫升的水。

Drink 250 to 500 milliliters of water shortly after waking up.

如果你使用英制单位，这基本上是半品脱到一品脱的水。

That's basically half pint to a pint of water if you are using the imperial measurement system.

而且这要在你喝咖啡之前完成。

And that's before you have your coffee.

所以一醒来就先喝一大杯水。

So down a big glass of water first thing.

另外，要小口喝水。

Also, sip water.

做这件事的时候别发出那种烦人的声音。

Don't make that annoying noise when you do it.

在学习或讲话时，要经常小口小口地喝水。

Just sip take little sips of water regularly during study or speaking tasks.

随身携带一个可重复灌装的水杯，并持续使用它。

Keep a refillable container with you and keep using it.

所以要不断给自己补充水分。

So just keep keep yourself topped up with h two o.

不要只依赖茶或咖啡，因为它们是轻度利尿剂。

Avoid relying only on tea or coffee because they are mild diuretics.

利尿剂是能让你排尿的药物。

Diuretics are drugs that cause you to urinate.

为什么有人会服用利尿剂呢？

Why would anyone take diuretics?

我想是为了排尿吧。

I suppose in order to urinate.

好了。

There you go.

我回答了自己的问题。

I answered my question.

但你不会为了好玩而吃这些吧，对吧？

But you wouldn't take them for fun, would you?

是啊，老兄。

Yeah, mate.

是啊。

Yeah.

你想要一些吗？

Do you wanna do you want some of these?

看。

Look.

看。

Look.

吃点这个。

Have some of this.

哦，这是什么？

Oh, what is it?

这是一种利尿剂。

It's a diuretic.

哦，好吧。

Oh, alright.

那是什么？

What's that?

那有什么作用？

What does that do?

就是让你想上厕所。

Just makes you wanna go to the toilet.

不。

No.

谢谢。

Thanks.

哦，不。

Oh, no.

太棒了。

That's brilliant.

什么？

What?

什么？

What?

真的吗？

Really?

不。

No.

就说不。

Just say no.

除非你有膀胱问题需要上厕所，否则不要使用利尿剂。

Just say no to diuretics unless, of course, you have some bladder issue, which requires you to go to the toilet.

但尽量避免依赖茶或咖啡，因为它们可能会让你想上厕所小便。

But avoid relying on tea or coffee because they they might make you need to go to the loo to do a wee wee.

当然你可以喝，但不要依赖它们来充分补水。

Of course, you can have them, but don't rely on them for deep for rehydration.

哦，我感觉口渴了。

Oh, I'm feeling thirsty.

我想喝一杯特别浓的咖啡。

I think I'll have a cup of extremely strong coffee.

别这么干。

Avoid that.

注意脱水的迹象：口干、头痛、易怒、精力不足、注意力不集中。

Recognize signs of dehydration, dry mouth, headache, irritability, low energy, poor focus.

被困在没有遮蔽的沙漠里。

Stuck in the desert with no shelter.

你脱水了。

You're dehydrated.

把你的心灵当作一株植物。

Treat your mind like a plant.

给它浇水、滋养，这显而易见，但别浇太多，因为我们大家都这么做过，结果植物就死了。

Water it and nourish it, obviously, but not too much because we've all done that, and we oh, a lovely plant.

再给它多浇点水。

Give it a bit more water.

哦，我好喜欢这株植物。

Oh, I love this plant.

哦，我再给它多浇点水。

Oh, I'll give it a bit more water.

再稍微多浇一点水。

Just a bit more a bit more water.

我好喜欢它。

I love it.

这是我与这株植物互动的唯一方式。

This is the only way I can interact with this plant.

你想要更多水吗？你是不是想要更多水？

Would you like some you you want more water, don't you?

再加一点水。

There's a bit more water.

第二天，这株植物就死了。

The next day, the plant is dead.

所以显然不要做得太过分，但你知道，要把你的大脑当作一株植物来对待。

So don't obviously do it too much, but, you know, treat your mind like a plant.

即使你不觉得口渴，你可能仍然脱水了，这就是为什么我对女儿这么啰嗦。

Even if you're not thirsty, you you might still be be dehydrated, which is why I'm so annoying with my daughter.

她现在八岁了，我不断问她：要不要喝杯水？

She's eight years old now, and I'm constantly saying, do you wanna have a glass of water?

去吧。

Go on.

再喝一杯水。

Have another glass of water.

你已经五分钟没喝水了。

You haven't had a glass of water for five minutes.

来吧。

Come on.

喝杯水吧，但我并不渴。

Have a glass of water, but I'm not thirsty.

你知道的，也许你并不觉得口渴，但你很可能已经脱水了。

Well, you know, you maybe you're you might not be thirsty, but you're probably dehydrated.

来吧。

Come on.

再喝一杯水。

Have another glass of water.

去吧。

Go on.

我一定很烦人吧。

I must be so annoying.

所以像我一样，定时喝水休息，这可不是说要到湖边去度假。

So be like me and take regular water breaks, and that doesn't mean a holiday near a lake.

我的意思是， just 停下你正在做的事，喝点水。

I mean, just stop what you're doing to drink some water.

事实上，说到这个，现在正是喝水的好时机。

In fact, speaking of that, it's a good time to have a drink right now.

所以和我一起吧。

So join me.

让我们一起喝点纯净的水，我向你保证，这瓶子里装的全是水。

Let's all have a lovely drink of h two o, and that I promise you this bottle is full of water.

干杯，各位。

Cheers, everyone.

美妙、清凉、提神的水。

Lovely, cool, refreshing water.

本集《卢克英语播客》由水赞助。

This episode of Luke's English podcast is sponsored by h two o.

不是的。

It's not.

也许有一天，水会变得如此珍贵，以至于所有的水都将被私人拥有，那将会很糟糕。

Maybe one day, water will be such a precious commodity that it all water will be owned privately, and and that would be bad.

那可不好。

That wouldn't be good.

那会很糟糕。

It would be bad.

这就是我为什么这么说。

That's why I said that.

对。

Right.

该喝水休息了。

There's a water break.

三十分钟后我再来一杯。

I'll have another one of those in thirty minutes.

我们继续吧。

Let's carry on.

我给自己设了一个三十分钟的计时器。

I've set myself a thirty minute timer.

我们已经讲了将近五十分钟，但我只讲了一个要点。

We've been going for nearly fifty minutes, and I've only done one point.

我该怎么办？

What am I going to do?

我是要把这个分成两集，还是干脆直接一口气讲完一集超长的？

Am I gonna divide this into two episodes, or or are we just gonna blast through one epic episode?

我向你保证，我总是对自己说，我一直在想，真的需要努力把我的播客时长控制一下。

I swear to you, I always think to myself, I'm constantly thinking, really need to try and get the episode length of my podcast under control.

我的意思是，每集只要一小时，那就完美了。

I mean, one hour, just one hour each episode would be perfect.

然后我就写我的节目，准备它们，把我所有的东西——你知道的，我把我的心血都倾注在节目准备上，结果就是，哦，这一集有三个小时长。

And then I just write my episodes, prepare them, and I put everything I've you know, I've I put my heart and soul into preparing the episodes, and the result is, oh, this one's three hours long.

因为我的心血就是这么长。

Because that's how long my heart and soul are.

我的心就这么长。

My heart is this long.

再加上我的灵魂，显然就有三个小时长。

You add my soul, three hours long, apparently.

也许我会把这一集分成两部分。

Maybe maybe I'll divide this into two episodes.

也许它就只是一集超长的节目。

Maybe it's just gonna be one long episode.

我稍后再决定。

I will decide later.

但不管怎样，我们继续吧。

But, anyway, let's crack on.

我们继续看第二点，那就是使用1%法则。

Let's move on to the second point, and this is use the 1% rule.

1%法则。

The 1% rule.

目标小一点，收获大一点。

Aim small, win big.

这非常好。

So this is great.

这对新年决心来说特别有用。

This is a great one for New Year's resolutions.

问题是什么。

The problem.

问题在哪里？

What's the problem?

问题是这样的。

The problem is this.

我们设定了不切实际的目标，比如六个月之内流利掌握，精通英语，或者学会这份庞大清单里的所有词汇和语法。

We set unrealistic goals, like be fluent in six months, master the English language, or learn all the words or grammar in this massive list.

当我们未能实现这些宏伟目标时，就会觉得自己是个失败者。

And we feel like failures when we when we fall short of these massive goals.

所以我们设定了很大的目标，但因为没有100%完成，就觉得自己彻底失败了。

So we set ourselves big goals, and then we because we don't complete that goal 100%, we feel like a big failure.

这是科学原理。

Here's the science.

微小优势的累积。

The aggregation of marginal gains.

对吧？

Right?

微小优势的累积。

The aggregation of marginal gains.

累积。

Aggregation.

当这些事情累积起来时，微小的进步就是一种改进或胜利。

When things are added up together, Marginal gains, a gain is like an improvement or a win.

微小的意思是只占一部分，比如说。

Marginal means just part small, let's say.

很小，就像某事物的一小部分，比如侧面的一小块，那就是边际。

Small, like just a part of something, like a a little section on the side, that would be a margin.

微小意味着小或部分，只是某事物的一小部分。

Marginal means small or part, just a part of something.

微小的进步就是小小的胜利。

Marginal gains are little wins.

微小进步的累积，就是许多小小的胜利加在一起。

The aggregation of marginal gains, lots of little wins all added up together.

这种微小进步的累积由奥运会自行车教练戴夫·布拉兹福德推广，表明在许多领域持续进行1%的小幅改进，最终会带来显著成果。

This is the aggregation of marginal gains popularized by Olympic cycling coach Dave Brailsford shows that small 1% improvements in many areas over time add up to significant results.

没错。

That's right.

奥运会自行车教练戴夫·布莱尔斯福德。

Olympic cycling coach Dave Brailsford.

这有说服力吗？

Is that convincing?

我知道你们中的一些人可能会想，好吧，卢克。

I know that some of you might be thinking, okay, Luke.

他是个奥运会自行车教练，但自行车运动，真的有多难呢？

He's an Olympic cycling coach, but cycling, how hard is that really?

我的意思是，这比学英语简单多了，不是吗？

I mean, it's way, way simpler than learning English, isn't it?

是的。

Yes.

没错。

It is.

想一想。

Think about it.

骑自行车时，你只需要让脚踏板转起来，然后别从车上摔下来。

With cycling, you just have to make the pedals go round, and then don't fall off the bike.

只要保持膝盖上下运动，别停下来，也别撞到墙上，这就完事了。

Just keep your knees going up and down, and don't stop or crash into a wall, and that is literally it.

学英语要难得多。

Learning English is much harder.

那我为什么要听一位奥运自行车教练戴夫·布拉尔斯福德谈论语言学习呢？

So why should I listen to what Olympic cycling coach Dave Brailsford has to say about learning a language for crying out loud?

你心里可能就是这么想的，而且你也许说得对。

That's what you're thinking, and you may have a point.

但不管怎样，这里有个窍门。

But, anyway, here is the hack.

这是个生活妙招。

Here's the life hack.

每天只专注于改善一件小事。

Just focus on improving one small thing each day.

别贪多嚼不烂。

Don't bite off more than you can chew.

对吧？

Right?

这是一个食物隐喻。

Now that's a food metaphor.

别贪多嚼不烂。

Don't bite off more than you can chew.

这是一个食物隐喻，用来解释骑自行车的技巧如何帮助你更有效地学习英语。

That's a food metaphor to explain how being good at cycling can help you learn English more effectively.

我希望我的观点已经说清楚了。

I hope my point is clear.

我们继续。

Let's continue.

每天只学习一个新短语，或者专注于练习某一项发音特征。

Now every day, just learn one new phrase or focus on practicing one particular feature of pronunciation.

比如说，每天就学一个你觉得难的音，或者一个你觉得难的字母或辅音组合。

Just, let's say, one sound that you find tricky or one letter or consonant cluster that you find tricky.

或者每天大声说一分钟。

Or every day, speak for one minute aloud.

或者每天读一段英文段落，或者像我前面说的，每天听十分钟播客。

Or every day read just one paragraph in English, or as I said earlier, every day just listen to ten minutes of of of a podcast.

这些事情看起来小得微不足道，但别小看它们。

These things seem so small as to be insignificant, but don't underestimate this.

积少成多。

Every little helps.

这种方法可持续，而且确实有效。

It's sustainable, and it does work.

这与我多年来见过的许多学习者常见的典型方法相矛盾，他们持这种态度。

Now this contradicts the common typical approaches I have seen from a lot of learners over the years who have this kind of attitude.

他们认为，要么全有，要么全无。

They think, well, it's all or nothing.

对吧？

Right?

或者我必须得到完美的、完美的、完美的东西，否则就什么也不要。

Or I or I need the perfect perfect perfect thing or nothing.

完美的东西，否则就什么也不要。

Perfect thing or nothing.

我的意思是，我见过很多英语学习者都是这样。

By that, I mean, you know, people I've seen this from learners of English.

比如说，上一节课，他们坐在课堂里，老师开始讲课，学习者却想：这并不是完美的内容。

Like, let's say it's a lesson, and they're sitting in the lesson, and the teacher introduces the lesson, and the learner thinks, well, this is not the perfect thing.

这根本不是终极课程，所以对我完全没用。

This is not, like, the ultimate lesson, and therefore, it's completely useless to me.

这就是所谓的‘要么完美，要么全无’。

That's the perfect thing or nothing.

或者我见过一些听众的评论，比如最近我在一个福尔摩斯剧集下的评论，当时我讲了一个福尔摩斯故事，并在讲述过程中解释了故事内容。

Or I've seen comments from listeners, let's say, under one of oh, just recently, under a Sherlock Holmes episode I did where I told a Sherlock Holmes story and explained the the story as I went.

有一条评论很简单：这有用吗？

And one comment was simply, is this is this useful?

我当时想：当然有用。

I was like, well, yeah.

它确实有用。

It is.

它很有用。

It is useful.

当然，它有用。

Of course, it is.

当然，单靠这一集不可能在二十五分钟内让你的英语达到C2水平。

Now it's not the single episode that is going to bring you up to c two level of English in twenty five minutes.

不。

No.

不可能。

It's not.