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Thanks to Skillshare for supporting this episode and this whole week of SciShow.
感谢Skillshare对本节目的大力支持。
If you follow any productivity gurus, then you've probably heard how you need to take cold showers in the morning.
如果你在追某些效率大师，那么你可能听他们说过你需要在清晨洗个冷水澡。
After all, not only can they wake you right up,
毕竟这样不仅能让你立马清醒，
but you're also promised a myriad of health benefits and everybody loves a good healthy life hack.
他们还向你许诺这么做或收获意想不到的健康益处，人人都想要健康。
But whether these claims are actually true is still kind of a gray area.
但是关于这些说法的真实性还有待查证。
Also, I have to say, as someone who grew up in Florida and now lives in Montana,
还有一点我必须说的是，最为一个在佛罗里达长大，现在又住在蒙大纳的人，
a cold shower is different depending on where you live.
所谓冷水澡对每个地区的人而言，是不一样的。
So before you jump in that agonizingly cold shower, let's look at some research.
所以在你冲凉水前，先让我们看一些研究。
One of the biggest problems with studying cold showers is that… well, people really haven't.
研究冷水澡最大的问题之一是，人们还没真正进行过研究。
Instead, most health claims are implied from studies of cryotherapy using cold water or air to treat a condition
多数健康声明都只是来自冷冻疗法研究（使用冷水或冷空气治疗某种疾病）
or from things like people who repeatedly go swimming in cold water.
或来自那些喜欢冬泳的人的暗示。
But cryotherapy is really carefully controlled, and those swimmers often stay in the water for over an hour,
但是冷冻疗法需要进行非常仔细的控制，那些游泳者经常性的在冷水里呆上一个多小时，
so it's hard to apply this to your quick rinse before work.
所以这些经验可能并不适用于冲冷水澡。
Still, that doesn't mean there's zero evidence for cold showers, because there is. It's just not very strong.
但是这并不意味着洗冷水澡没有任何依据，因为依据还是有的，只是理由不是很充分。
Like, take the claim people make that those showers improve your immune system.
以那些洗冷水澡可以提高免疫力的说法为例。
In 2016, a study published in PLOS One wanted to see if taking a quick cold shower in the morning
2016年发表于《PLOS One》上的一项研究想要检测在清晨冲冷水澡
would reduce the amount of sick days someone took from work.
是否可以减少生病的天数。
For 30 straight days, more than 2300 subjects took either a warm shower,
在连续30天里，2300名参与者要么洗热水澡
or a warm shower that turned cold for 30, 60, or 90 seconds at the end.
要么先是热水，后来洗30、60或90秒冷水。
On average, subjects in all three of the cold shower groups called into work
平均来看，那些洗冷水澡的参与者比
29% less than the warm shower group roughly the same as one less sick day per month.
那些洗热水澡的参与者请假天数少29%，大约是每月生病请假天数少一条。
But we don't know why, since the research team didn't measure any biological markers.
但是我们不清楚原因，因为研究团队没有测量任何生物标记。
Many of the participants did say they felt an increase in energy
多数参与者确实表示他们感觉能量增加
and continued taking the cold showers after the experiment, but that's not enough to close the case.
并且自试验之后也一直继续洗冷水澡，但是这还不足以结案。
It's possible that their white blood cell count increased like what's been shown to happen with cold water swimmers.
可能他们的白细胞计数增长了，就像冬泳者一样。
But again, a 90-second rinse is a lot different from an hour in the water.
但是，90秒的冲澡和在冷水里呆一个小时还是有很大不同的。
Many people also swear that cold showers can boost mood. But the results there are maybe even weaker.
很多人还发誓称冷水澡可以振奋情绪。但是相关结果更经不起考验。
A 2008 study in Medical Hypothesis gets referenced a lot
《医学假设》期刊的一项2008年的研究可以借此引用
as evidence for cold showers as an antidepressant, but it's not really all that convincing.
作为冷水澡用作抗抑郁药物的证据，但并不真的令人信服。
They hypothesized that cold water would activate your sympathetic nervous system
他们猜测冷水可以激活你的交感神经系统
the system that does things like increase your heart rate and stimulate the release of endorphins which would elevate your mood.
这个系统可以增加你的心率，刺激可以振奋心情的安多芬的释放。
But it only had three data points, one of which was the author of the paper,
但是这只有三个数据点，其中一个是该论文的作者，
and none of them had symptoms that would diagnose them with depression.
三个人都没有可以被诊断为抑郁症的症状。
Plus, the biological markers they expected to change were never actually measured, so really we don't have any results to go off of.
再加上，他们期待有所改变的生物标记并没有经过真正的测量，因此并没有任何有价值的结果。
To be fair, the author did mention all that in the paper.
公平而论，该作者确实在论文中提到了这些情况。
But alas, the blogosphere still holds onto that antidepressant claim even though the article wasn't that powerful.
但博客圈仍然坚持抗抑郁药物的这种说法，即便这篇文章并没有说服力。
The thing here is, you can't placebo a cold shower: you know if you're getting one.
最重要的一点是，冷水澡不是安慰剂：如果你要这么做的话，你要清楚这一点。
So it seems like cold showers get a lot more credit than they deserve based on the evidence that exists.
很多人还是很相信冷水澡的功效的，但基于现有证据这些功效还不足以被证明。
A short one probably won't hurt you, but hey, let's do more research before we start making claims about reality and our bodies.
快速洗个冷水澡不会对身体造成伤害，但在宣称其真实性前，让我们再多做些研究。
Seriously, if you're looking for a research project, this sounds like a good one to try out.
如果你在寻找一个实验主题，你或许可以试试这个。
Couldn't be that expensive, it's cold water.
成本也不贵，就是冷水而已。
So, even though cold showers might not be the key to making you more productive,
即便冷水不是让你变得更有效率的关键，
the CEO and co-founder of Skillshare, Michael Karnjanaprakorn,
Skillshare的CEO兼创始人Michael Karnjanaprakorn
is really productive and shares his systems for productivity in his class Real Productivity: Create Your Ideal Week.
是个很高效的人，他在自己的课堂《Real Productivity: Create Your Ideal Week》上会分享自己的高效体系。
He provides a simple framework to prioritize and accomplish what's important to you in the immediate and in the long term.
不论长期还是短期，他都可以为大家提供一个简单的框架，让大家有序完成自己想要做的事。
We'll make sure to link to it in the description.
我们会在下方提供链接。
All these week, we've been sharing Skillshare classes we think SciShow viewers will appreciate,
这几个星期，我们都在和大家分享Skillshare的课程，我们认为我们的观众会喜欢这些课程，
but even though the week is coming to an end, this offer from Skillshare is still available.
即便这周要结束了，大家仍可以观看Skillshare的课堂。
Skillshare is offering SciShow viewers 2 free months of unlimited access to their platform of over 20,000 classes.
Skillshare为《科学秀》的观众提供两个月免费观看他们平台上2万课程的福利。
Click on the link in the description to sign up, and let us know in the comments what classes you take! We always love to learn new things.
点击下方链接进行注册，在下方评论告诉我们大家都选了什么课。我们喜欢学习新的知识。
