睡眠與水分攝取紀錄｜YoSi 生活健康 ／Sleep & Hydration Tracker
免責聲明：本工具與內容僅供健康資訊參考，不能取代醫師／藥師等專業人員之診斷、治療或個別化建議。
若你有長期失眠、白天嗜睡、嚴重打鼾／呼吸中止疑慮，或有腎臟／心臟疾病需限制飲水量者，請先諮詢專業醫療人員。
English (tap to expand)
Disclaimer: This tool provides general health information only and does not replace professional medical advice.
If you have chronic insomnia, daytime sleepiness, loud snoring or suspected sleep apnea, or if you must restrict fluids due to kidney/heart conditions,
please consult a healthcare professional first.
😴💧 兩個習慣，影響一整天狀態 Two Habits That Shape Your Day: Sleep & Hydration
現在很多人會帶一瓶水出門（約 1000–2000 ml）。
用「一瓶水」的概念最直覺：一天把它喝完，就很容易達標。
A simple approach: think in “bottles” — finish 1 bottle (1000 ml) a day as a practical baseline.
🧰 睡眠 + 補水快速評估（含自動保存 + 尿色 + 一瓶水） / Quick Sleep & Hydration Check
輸入昨晚睡眠與今天飲水量，YoSi 會給你簡化提醒與可行建議（非醫療診斷）。
English (tap to expand)
Enter last night’s sleep and today’s water intake.
YoSi provides simple reminders and practical tips (not a medical diagnosis).
日期（用來保存每日紀錄） / Date (for daily saving)
※ 你每選一次日期，就會讀取那一天曾經填過的資料。
Tip: Switching the date will load the saved record for that day.
Tip: Switching the date will load the saved record for that day.
步驟 1：睡眠 / Step 1: Sleep
※ 若跨午夜（例如 23:30 上床、07:00 起床）也沒問題。
Crossing midnight (e.g., 23:30 → 07:00) is supported.
Crossing midnight (e.g., 23:30 → 07:00) is supported.
步驟 2：水分 / Step 2: Hydration
※ 參考值：一般成人每日水分需求常用簡化估算為「體重 × 30 ml」（會因運動、氣候、疾病而變動）。
※ 「一瓶水」以 1000 ml 為主：喝到 1000 ml = 1 瓶、2000 ml = 2 瓶。
Reference: a common simplified estimate is Body weight × 30 ml per day (varies by activity, weather, and health). One “bottle” = 1000 ml.
※ 「一瓶水」以 1000 ml 為主：喝到 1000 ml = 1 瓶、2000 ml = 2 瓶。
Reference: a common simplified estimate is Body weight × 30 ml per day (varies by activity, weather, and health). One “bottle” = 1000 ml.
想讓 YoSi 幫你個別化建議嗎？ / Want personalized guidance?
把你今天的睡眠與飲水狀況貼給 YoSi 智慧健康助手，藥局團隊可協助一起看。
English (tap to expand)
Share your sleep and hydration record with YoSi SmartCare.
Our pharmacy team can help you interpret the results and suggest practical next steps.
🧠 睡眠小提醒（簡單有效） / Sleep Tips
- 固定起床時間比「早睡」更關鍵（先固定起床，再推早上床）。
- 下午 3 點後少咖啡因，夜間入睡更穩。
- 睡前 30–60 分鐘降低亮光與滑手機時間。
- 若常打鼾、憋氣、白天嗜睡，建議評估睡眠呼吸問題。
English (tap to expand)
- Consistency beats perfection: keep a stable wake-up time first, then move bedtime earlier.
- Limit caffeine after 3 pm for easier sleep onset.
- Reduce bright light and screen time 30–60 minutes before bed.
- If loud snoring, choking/gasping, or daytime sleepiness are common, consider a sleep-breathing evaluation.
💧 補水與尿色怎麼看？ / Urine Color & Hydration
- 很淡/淡黃：多數情況下 OK。
- 黃色：可能略少，可再補 1–2 杯。
- 深黃/琥珀色：常見於喝太少或流汗多，建議分次補水並觀察。
- 茶色/可樂色：需留意（脫水/用藥/其他狀況），若伴隨不適請諮詢專業。
English (tap to expand)
- Very pale / light yellow: often OK for many people.
- Yellow: you may be slightly low—add 1–2 small cups of water.
- Dark amber: common with low intake or heavy sweating—sip water over time and recheck.
- Cola-colored: caution—may relate to dehydration, medication, or other issues; seek professional advice if unwell.
🌿 花式喝水小建議 / Infused Water Tips
- 檸檬片水：胃酸多/胃食道逆流者避免空腹，喝完可漱口。
- 紅棗枸杞水：偏燥熱體質（痘痘、喉嚨痛、便秘）先減量。
- 薑片水：胃炎/胃潰瘍/胃酸多者慎用。
- 無糖氣泡水：胃脹氣者別太多。
English (tap to expand)
- Lemon water: avoid on an empty stomach if reflux/acid is an issue; rinse mouth afterward.
- Jujube & goji: reduce if you’re prone to “heatiness” (acne, sore throat, constipation).
- Ginger water: use cautiously if gastritis/ulcers/acid issues.
- Sparkling water: limit if bloating is common.
📌 何時建議諮詢？ / When to Seek Help
- 連續多天睡眠不足且白天影響工作/生活
- 嚴重打鼾、疑似呼吸中止
- 頭暈、心悸、尿量明顯下降、疑似脫水
- 尿色長期深、或出現茶色/可樂色且不適
English (tap to expand)
Consider professional advice if:
- Sleep shortage persists for days and affects daily function
- Loud snoring or suspected sleep apnea
- Dizziness, palpitations, significantly reduced urination, or suspected dehydration
- Urine stays dark for a long time, or turns cola-colored with discomfort