Wednesday, April 1, 2026

Spycam: Is there a spycam in your hotel room?**What you need to know before checking in*

1 of 3 A growing demand for voyeuristic content online has fuelled the proliferation of spycam technology, with cameras getting smaller and easier to conceal. PHOTOS: ADOBE STOCK

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DON’T GET SPIED ON

As spycam technology becomes more sophisticated, here is what you need to know before checking into your travel accommodation

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2026-03-31

Sarah Stanley

Where they once lurked in public toilets and changing rooms, the Peeping Toms of today have evolved – and so has the techno­logy that ​enables them. 

Armed with pinhole cameras no larger than a thumbnail, and with live-streaming capabilities, offenders now operate at a high level of sophistication. Entire networks can feed voyeuristic content to ​audiences online, often through platforms that exist in dark corners of the internet. 

For travellers, this introduces new risks. These cameras can be ​concealed in accommodation, from hotel rooms to short-term rental homes, and are increasingly difficult to detect.

Hidden cameras are typically ​installed with malicious intent, ​often to capture individuals in ​private moments, and are becoming more deceptive in their design, says Mr Bala Selvam, regional ​security director at health and ​security risk services company ​International SOS.

“It’s getting a bit more tricky to spot these devices because we wouldn’t think they are out of place,” he says, adding that he has come across a hidden camera ​device that looks like an air ​freshener. 

In Singapore, voyeurism was criminalised in 2020. Those found guilty of operating equipment to observe or record private acts can face a combination of imprisonment of up to two years, a fine or caning.

Recent figures suggest the issue remains persistent.

There were 519 voyeurism cases reported in 2024 and 486 in 2025, based on the ​Singapore Police ​Force’s Annual Crime Briefs for those years. A ​significant proportion of these ​cases occurred in ​residential ​premises and shopping centres, and on public transport networks.

Countries around the world have taken similar steps to curb ​voyeurism, yet incidents continue, with more likely to go undetected or unreported.

In some cases, the activity has evolved into organised operations.

In China, for instance, media ​reports point to an illicit spycam recording industry involving ​complex networks, from device suppliers to installation teams to live-stream platform operators.

An investigative report published by the BBC in February found ​thousands of spycam videos filmed in hotel rooms and sold as porno­graphy on multiple websites.

The investigation also uncovered a ​hidden camera in a hotel room in Zhengzhou, capital of Henan ​province.

Despite these high-profile cases, experts caution against overstating the risk to travellers.

The perception of hidden ​cameras is often amplified by ​social media and viral reporting, says Mr Lloyd Figgins, chief exe­cutive of the London-based travel risk management membership community The TRIP Group.

“It is not a routine daily risk for most travellers. However, it is ​credible enough to justify basic precautionary checks,” he says.

Real cause for concern?

What concerns some experts more than the devices themselves is the ecosystem that sustains them.

Mr Bala points to the growing ​demand for voyeuristic content ​online as a key driver behind the proliferation of such devices.

“It is one thing for such acts to be committed by an individual and ​another to commercialise it and sell it for a profit,” he says.

“As long as the latter has demand or growth, you will see such ​devices appear in hotels and other accommodation because those places are where offenders will have high hit rates.” 

This demand has been enabled – and accelerated – by rapid technological advancements. Cameras ​today can be embedded into holes drilled into a wall or disguised within everyday objects, while ​executing high-definition recording, motion detection and even night vision.

Equally significant is how accessible these devices have become.

“HD, Wi-Fi-enabled devices that stream live footage and store data remotely are now inexpensive and widely available online. Some are no larger than a pinhole and can operate silently for extended ​periods,” says Mr Figgins, who was also formerly an overseas security adviser to the British government.

The Straits Times found that ​spycams are widely available on ​major e-commerce platforms such as Alibaba, Amazon and Shopee, with some priced as low as US$1.99 (S$2.60).

The sale of such devices is largely unregulated. Like many consumer tech products, their intended use cannot be determined or controlled by sellers. This ease of ​access – combined with their low cost and discreet design – underscores the importance of travellers taking pro­active steps to protect themselves.

What to look out for

While the idea of hidden cameras can be unsettling, experts say ​precautionary measures do not need to be complicated or time-consuming.

Mr Figgins recommends a ​deliberate three-minute visual sweep upon entering any accommodation.

“Stand where someone would ​logically want to film, like the bed, bathroom or desk, and scan the room from that vantage point. Look for objects directly facing those ​areas that appear unnecessary, ​recently installed, poorly aligned or tampered with,” he says. 

“Briefly darken the room and use your phone torch to look for lens ​reflections. It is not definitive, but it can highlight exposed glass ​surfaces.”

Travellers should pay particular attention to common concealment points such as smoke detectors, alarm clocks, electrical outlets and wall decorations.

Small indicators, such as ​unexplained blinking lights or ​objects positioned at unusual ​angles, may also warrant closer ​inspection.

Mr Bala suggests doing a reverse image search of items travellers may find suspicious.

This uses photos, rather than search terms, to search for information.

To do so, take a photo of the item and click on the camera icon in the search bar on Google. After uploading the photo, Google will show similar images and related products.

“If the items are listed on ​e-commerce websites or commercial platforms, it’s one way to find out that they are being sold as ​cameras and not what they look like – for example, pens or air fresheners,” he says. 

What to do if you find a device

Experts advise against taking ​matters into your own hands if a hidden device is discovered.

Mr Figgins stresses the importance of handling the situation carefully and methodically.

“If a device is discovered, ​document it discreetly with photographs and leave the room imme­diately. Inform the management that you are checking out and ​relocate independently,” he adds.

“Do not accept a room change within the same property and do not rely on the hotel to arrange ​alternative accommodation.”

He adds that travellers should ​report the matter to local ​authorities and, if travelling for work, notify their organisation’s security or travel risk function without delay.

To minimise hassle, some travel­lers may still prefer to request a room change within the same property or an affiliated hotel. If so, Mr Bala says the response from the establishment is telling.

“If the hotel does not treat your report and request seriously, it is a cause for concern. Hotels, or any establishments, have a commercial reputation to protect and they don’t want to be found doing the wrong thing,” he says.

Travel industry safeguards 

For travellers, choosing the right accommodation is the first line of defence. Mr Figgins advises ​prioritising established brands with consistent reviews and strong operational standards.

“In regulated, reputable hotels, particularly international brands with established compliance, audit and CCTV controls, incidents ​remain rare,” he says.

“The higher exposure sits within lightly regulated accommodation markets: short-term rentals, budget guesthouses and independent properties with limited oversight or weak local enforcement.”

Within the industry, many reputable hotels have implemented ​zero-tolerance policies towards surveillance devices in guest rooms. Staff are typically trained to identify suspicious items, conduct routine checks and respond ​appropriately to guest reports.

Operational measures also play a role in reducing risk. These include the use of tamper-resistant fixtures, standardised room layouts that make anomalies easier to ​detect, and restricted access to ​certain fittings such as ceiling ​panels and air-conditioning vents.

At the platform level, additional safeguards have also been introduced to protect travellers’ privacy. 

Home-sharing platform Airbnb, for instance, prohibits all indoor cameras and recording devices in listed properties, even if they are switched off.

Hidden cameras are explicitly banned, while certain monitoring devices such as exterior security cameras, noise decibel monitors and smart devices are permitted only if they comply with platform guidelines and local laws.

While such policies and safeguards reduce risk significantly, they cannot eliminate them entirely – particularly in high-turnover environments where multiple guests and staff access rooms over time.

For this reason, experts consistently recommend a dual approach: industry measures must be complemented by individual vigilance.

Cyber risks on the rise

Beyond physical surveillance, ​travel risks are increasingly shaped by digital threats.

Mr Figgins warns that cybercrime is becoming one of the ​fastest-growing concerns for ​travellers, as criminals exploit ​reliance on technology.

“Fundamentally, travel risks remain consistent. Theft, scams, health incidents, transport accidents and occasional civil unrest continue to represent the majority of incidents affecting travellers. What has evolved is how criminals exploit vulnerability,” he says.

“Travellers depend on mobile ​devices, public Wi-Fi, QR codes, booking platforms and app-based transport. That dependency ​creates opportunity.” 

This digital shift is reflected in broader global trends. The Global Cybersecurity Outlook 2026 ​report, published by the World Economic Forum, describes cybersecurity threats as accelerating amid geo­political fragmentation and widening technological divides.

Similarly, International SOS identifies cybercrime as one of the key risk factors for business travel in 2026, alongside health risks and climate-related disruptions, in its Risk Outlook report.

Common threats include phishing through fake booking websites or confirmation e-mails, as well as QR code scams that redirect users to fraudulent payment portals.

Experts urge travellers to be alert and prepared to take necessary mitigating measures should they become a target of cybercrimes. 

To mitigate these risks, Mr Figgins recommends a cautious and deliberate approach, including the following advice:

  • Pause and verify rather than ​reacting to urgent prompts or ​unfamiliar links
  • Treat even seemingly legitimate communications with scepticism, as many attacks now mimic legitimate providers
  • Limit real-time sharing of travel locations or itineraries by delaying posts on social media to reduce ​opportunistic targeting
  • Avoid public Wi-Fi networks and unknown QR codes where possible 
  • Be clear on the steps to take if ​something feels off, including who to report it to and which local ​authorities or emergency numbers to call

sarahrs@sph.com.sg


Tuesday, March 31, 2026

2026年额外水电回扣 总额最高570元



140万户本地家庭2027年1月可获500元邻里购物券

https://www.zaobao.com.sg/news/singapore/story20260212-8451528?utm_source=android-share&utm_medium=app

2026-02-13


总理兼财政部长黄循财宣布,政府将延续近几年做法,在明年1月继续为全国约140万户公民家庭派发500元邻里购物券(CDC Vouchers),助国人应付生活开销。这个意想不到的小惊喜引来国会全场议员掌声。


黄总理星期四(2月12日)发表财政预算案声明时说,政府会持续做任何必要的事,帮助新加坡人应付生活成本压力。


尽管近年来通货膨胀有所缓解,黄总理说,政府知道许多国人仍然面对焦虑和压力,因此今年会继续提供额外援助。

500元的社区发展理事会邻里购物券将在2027年1月派发给每一户新加坡公民家庭,其中一半可在小贩摊位和邻里商店使用,另一半可在连锁超市使用。购物券有效期到明年12月31日。

9月发放200元至400元生活费特别补助

除了邻里购物券,所有在2026年年满21岁、可估税收入不超过10万元,且拥有不超过一套房产的成年公民,可获得200元至400元的生活费特别补助(Cost-of-Living Special Payment)。

这笔特别补助将在今年9月发放,约240万国人受惠。收入和房屋年值越低,获得的补助越高。

可估税收入最多2万2000元,而且房屋年值最多1万5000元,可获400元补助;可估税收入在2万2000元以上至3万9000元,而且房屋年值最多3万1000元,可获300元补助;凡是可估税收入超过3万9000元至最高10万元者,或者房屋年值超过3万1000元,均可获得200元补助。


额外水电回扣 总额最高570元

随着每公吨碳税从25元调高至45元,政府也提供额外的水电费回扣,帮助本地家庭应对水电费开支,合格家庭最高可获570元。


一房或二房式组屋住户,在本财年将获得最高达570元的水电费回扣,三、四、五房式住户,则可相应获得510元、450元或390元。

回扣金额足以抵消一房和二房式组屋住户约五个月的水电费开支,以及三房和四房式组屋住户约两个月的水电费开支。

受惠新加坡家庭将超过100万户。回扣会自动发放至相关的户头中,一般于4月、7月、10月及隔年1月发放。

符合条件的组屋家庭,家庭成员名下不拥有超过一套房地产,也将获得相当于常规消费税补助券1.5倍的金额。


公众:派发邻里购物券预料之外 希望成为常态

邻里购物券计划于2021年推出,当时的目标是在冠病疫情期间减轻本地家庭的生活费负担,以及协助生意受疫情打击的邻里商家。每户新加坡家庭当时可领取100元,政府在2022年也发放相同金额。


这项计划在疫情趋缓后持续推行,2023年金额增至300元,使用范围扩大到平价和昇菘等连锁超市。2024和2025财年,本地家庭每年可领取800元邻里购物券。


公众林伟松(35岁,零售店员工)受访时说,邻里购物券派发好几年,本来以为今年没有了,结果出乎意料。“没想到会突然派购物券给我们!可以利用500元来买日常用品,减轻生活负担。”


公众林梅芝(69岁,退休人士)指出,希望每年预算案派发购物券能成为常态,每年为新加坡人带来一些帮助,应对通货膨胀。“如果每年都能发放邻里购物券,那就太好了,也最实用,东西真的越来越贵。”


Spycam: Is there a spycam in your hotel room?**What you need to know before checking in*

=====

*Is there a spycam in your hotel room?*

*What you need to know before checking in*

For subscribers 

https://www.straitstimes.com/life/travel/is-there-a-spycam-in-your-hotel-room-what-you-need-to-know-before-checking-in

2026-03-30

Sarah Stanley 
The Straits Times 

=====

AI Generated Summary

• Hidden cameras, increasingly sophisticated and easily concealed, pose a growing risk in accommodations worldwide, enabling voyeurism and online distribution.

• Experts advise travellers to conduct visual sweeps for hidden devices, focusing on common concealment points, and to report discoveries to the authorities.

• Cybercrime, including phishing and QR code scams, is a rising threat, and travellers should verify communications, limit location sharing and avoid public Wi-Fi.

=====


SINGAPORE – Where they once lurked in public toilets and changing rooms, the Peeping Toms of today have evolved – and so has the technology that enables them. 

Armed with pinhole cameras no larger than a thumbnail, and with live-streaming capabilities, offenders now operate at a high level of sophistication. Entire networks can feed voyeuristic content to audiences online, often through platforms that exist in dark corners of the internet. 

For travellers, this introduces new risks. These cameras can be concealed in accommodation, from hotel rooms to short-term rental homes, and are increasingly difficult to detect.

Hidden cameras are typically installed with malicious intent, often to capture individuals in private moments, and are becoming more deceptive in their design, says Mr Bala Selvam, regional security director at health and security risk services company International SOS.

“It’s getting a bit more tricky to spot these devices because we wouldn’t think they are out of place,” he says, adding that he has come across a hidden camera device that looks like an air freshener. 

In Singapore, voyeurism was criminalised in 2020. Those found guilty of operating equipment to observe or record private acts can face a combination of imprisonment of up to two years, a fine or caning.

Recent figures suggest the issue remains persistent. There were 519 voyeurism cases reported in 2024 and 486 in 2025, based on the Singapore Police Force’s Annual Crime Briefs for those years. A significant proportion of these cases occurred in residential premises and shopping centres, and on public transport networks.

Countries around the world have taken similar steps to curb voyeurism, yet incidents continue, with more likely to go undetected or unreported.

In some cases, the activity has evolved into organised operations.

In China, for instance, media reports point to an illicit spycam recording industry involving complex networks, from device suppliers to installation teams to live-stream platform operators.

An investigative report published by the BBC in February found thousands of spycam videos filmed in hotel rooms and sold as pornography on multiple websites. The investigation also uncovered a hidden camera in a hotel room in Zhengzhou, capital of Henan province.

Despite these high-profile cases, experts caution against overstating the risk to travellers.

The perception of hidden cameras is often amplified by social media and viral reporting, says Mr Lloyd Figgins, chief executive of the London-based travel risk management membership community The TRIP Group.

“It is not a routine daily risk for most travellers. However, it is credible enough to justify basic precautionary checks,” he says.

Real cause for concern?

What concerns some experts more than the devices themselves is the ecosystem that sustains them.

Mr Bala points to the growing demand for voyeuristic content online as a key driver behind the proliferation of such devices.

“It is one thing for such acts to be committed by an individual and another to commercialise it and sell it for a profit,” he says.

“As long as the latter has demand or growth, you will see such devices appear in hotels and other accommodation because those places are where offenders will have high hit rates.” 

More On This Topic

Teacher allegedly used mobile phone to commit voyeurism involving 6 female colleagues

Doctor convicted of voyeurism after using phone to film woman in shower

This demand has been enabled – and accelerated – by rapid technological advancements. Cameras today can be embedded into holes drilled into a wall or disguised within everyday objects, while executing high-definition recording, motion detection and even night vision.
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Equally significant is how accessible these devices have become.

“HD, Wi-Fi-enabled devices that stream live footage and store data remotely are now inexpensive and widely available online. Some are no larger than a pinhole and can operate silently for extended periods,” says Mr Figgins, who was also formerly an overseas security adviser to the British government.

The Straits Times found that spycams are widely available on major e-commerce platforms such as Alibaba, Amazon and Shopee, with some priced as low as US$1.99 (S$2.60).

The sale of such devices is largely unregulated. Like many consumer tech products, their intended use cannot be determined or controlled by sellers. This ease of access – combined with their low cost and discreet design – underscores the importance of travellers taking proactive steps to protect themselves.

What to look out for

While the idea of hidden cameras can be unsettling, experts say precautionary measures do not need to be complicated or time-consuming.

Mr Figgins recommends a deliberate three-minute visual sweep upon entering any accommodation.

“Stand where someone would logically want to film, like the bed, bathroom or desk, and scan the room from that vantage point. Look for objects directly facing those areas that appear unnecessary, recently installed, poorly aligned or tampered with,” he says. 

“Briefly darken the room and use your phone torch to look for lens reflections. It is not definitive, but it can highlight exposed glass surfaces.”
Hidden cameras are often placed in areas with a clear view of the bedroom or bathroom. PHOTO: ADOBE STOCK

Travellers should pay particular attention to common concealment points such as smoke detectors, alarm clocks, electrical outlets and wall decorations. Small indicators, such as unexplained blinking lights or objects positioned at unusual angles, may also warrant closer inspection.

Mr Bala suggests doing a reverse image search of items travellers may find suspicious. This uses photos, rather than search terms, to search for information. To do so, take a photo of the item and click on the camera icon in the search bar on Google. After uploading the photo, Google will show similar images and related products.

“If the items are listed on e-commerce websites or commercial platforms, it’s one way to find out that they are being sold as cameras and not what they look like – for example, pens or air fresheners,” he says. 

What to do if you find a device

Experts advise against taking matters into your own hands if a hidden device is discovered.

Mr Figgins stresses the importance of handling the situation carefully and methodically.

“If a device is discovered, document it discreetly with photographs and leave the room immediately. Inform the management that you are checking out and relocate independently,” he adds.

“Do not accept a room change within the same property and do not rely on the hotel to arrange alternative accommodation.”

He adds that travellers should report the matter to local authorities and, if travelling for work, notify their organisation’s security or travel risk function without delay.

To minimise hassle, some travellers may still prefer to request a room change within the same property or an affiliated hotel. If so, Mr Bala says the response from the establishment is telling.

“If the hotel does not treat your report and request seriously, it is a cause for concern. Hotels, or any establishments, have a commercial reputation to protect and they don’t want to be found doing the wrong thing,” he says.

Travel industry safeguards 

For travellers, choosing the right accommodation is the first line of defence. Mr Figgins advises prioritising established brands with consistent reviews and strong operational standards.

“In regulated, reputable hotels, particularly international brands with established compliance, audit and CCTV controls, incidents remain rare,” he says.

“The higher exposure sits within lightly regulated accommodation markets: short-term rentals, budget guesthouses and independent properties with limited oversight or weak local enforcement.”

Within the industry, many reputable hotels have implemented zero-tolerance policies towards surveillance devices in guest rooms. Staff are typically trained to identify suspicious items, conduct routine checks and respond appropriately to guest reports.

Operational measures also play a role in reducing risk. These include the use of tamper-resistant fixtures, standardised room layouts that make anomalies easier to detect, and restricted access to certain fittings such as ceiling panels and air-conditioning vents.

At the platform level, additional safeguards have also been introduced to protect travellers’ privacy. 

Home-sharing platform Airbnb, for instance, prohibits all indoor cameras and recording devices in listed properties, even if they are switched off.

Hidden cameras are explicitly banned, while certain monitoring devices such as exterior security cameras, noise decibel monitors and smart devices are permitted only if they comply with platform guidelines and local laws.

While such policies and safeguards reduce risk significantly, they cannot eliminate them entirely – particularly in high-turnover environments where multiple guests and staff access rooms over time.

For this reason, experts consistently recommend a dual approach: industry measures must be complemented by individual vigilance.

Cyber risks on the rise

Beyond physical surveillance, travel risks are increasingly shaped by digital threats.

Mr Figgins warns that cybercrime is becoming one of the fastest-growing concerns for travellers, as criminals exploit reliance on technology.
Cybercrime is becoming one of the fastest-growing concerns for travellers. ST PHOTO: KUA CHEE SIONG

“Fundamentally, travel risks remain consistent. Theft, scams, health incidents, transport accidents and occasional civil unrest continue to represent the majority of incidents affecting travellers. What has evolved is how criminals exploit vulnerability,” he says.

“Travellers depend on mobile devices, public Wi-Fi, QR codes, booking platforms and app-based transport. That dependency creates opportunity.” 

This digital shift is reflected in broader global trends. The Global Cybersecurity Outlook 2026 report, published by the World Economic Forum, describes cybersecurity threats as accelerating amid geopolitical fragmentation and widening technological divides.

Similarly, International SOS identifies cybercrime as one of the key risk factors for business travel in 2026, alongside health risks and climate-related disruptions, in its Risk Outlook report.

Common threats include phishing through fake booking websites or confirmation e-mails, as well as QR code scams that redirect users to fraudulent payment portals.

Experts urge travellers to be alert and prepared to take necessary mitigating measures should they become a target of cybercrimes. 

*To mitigate these risks, Mr Figgins recommends a cautious and deliberate approach, including the following advice:*

1. Pause and verify rather than reacting to urgent prompts or unfamiliar links

2. Treat even seemingly legitimate communications with scepticism, as many attacks now mimic legitimate providers

3. Limit real-time sharing of travel locations or itineraries by delaying posts on social media to reduce opportunistic targeting

4. Avoid public Wi-Fi networks and unknown QR codes where possible 

5. Be clear on the steps to take if something feels off, including who to report it to and which local authorities or emergency numbers to call


=====
More On This Topic

Mobile phone gift at 13 led to porn addiction and conviction for voyeurism

Former gym employee pleads guilty to taking voyeuristic videos of women showering in gym
=====



Sarah Stanley is a journalist at The Straits Times who covers travel, lifestyle and aviation.

水:每天须喝八杯水?饮水有度 少不益多伤身

每天须喝八杯水?饮水有度 少不益多伤身

每天须喝八杯水?饮水有度 少不益多伤身

赠阅文章

=====

*一天八杯水仍适量参考*

伊丽莎白医院亚洲肾脏专科诊所肾脏科顾问医生张芮琦说,“一天八杯水”约等于2公升,对一般健康成人来说仍是实用参考。

=====

2026-03-31

刘慧纹

https://zb.sg/g/k3oD?utm_source=android-share&utm_medium=app

=====

喝水看似简单,却大有学问。“每天八杯水”并非放之四海而皆准,饮水之道更须因人因时而异。专家从营养、泌尿、肾脏、中医等角度层层剖析:缺水会伤身,过量亦有隐忧;对年长者及慢性病患者而言,更应少量多次,遵医嘱饮水。至于近期社媒流行的“晨起喝温水排毒”说法,专家指出水温并非关键,真正重要的是保持规律、适量的补水习惯。

保持充足水分固然重要,但一天该喝多少水才算足够?“每天八杯水”是否人人适用?随着岛国即将步入4月湿热季节,气温持续升高,不同年龄、体质和健康状况的人,补水方式也应因人而异。


受访专家从营养、泌尿、中医、老年医学与肾脏科角度,拆解脱水与过度补水所带来的风险,并分析近期社交媒体流行的晨起喝温水做法,究竟有哪些保健效益。

补水总量因人而异

黄廷方综合医院营养师张嘉俊指出,人们常说的“每天八杯水”只是一个简单易记的参考,并非适用于所有人的固定标准。一般来说,在本地炎热潮湿的气候下,健康成人每天的水分摄入总量,包括食物中的水分,大约可介于1.5至2公升。不过,这仍要视体形、活动量、出汗情况和环境温度适当调整。他提醒,可观察尿液颜色判断补水是否足够,若呈淡黄色,通常代表身体水分较充足。

营养师张嘉俊说,补水要视体形、活动量、出汗情况和环境温度适当调整。(受访者提供)

补水不只是看喝了多少,也要看什么时候喝。张嘉俊说,在高温环境下运动,身体会通过出汗流失大量水分和电解质,因此运动前一至两小时可先补充约400至600毫升水;运动中则可每15至20分钟补充约150至250毫升;运动后再按减少的体重补回水分,每减少1公斤体重,约补1至1.5公升水。

运动饮料非人人所需

张嘉俊指出,运动饮料及电解质饮料通常含碳水化合物和钠,一般只适合长时间、高强度运动,或在炎热环境下大量出汗时饮用,以帮助维持运动表现并补充流失的电解质。若只是日常活动或轻度、短时间运动,白开水已足够。他强调:“许多运动饮料含糖,如果在非必要情况下经常饮用,会摄取额外热量,影响体重管理与整体健康。”

他也提醒,心脏衰竭患者、慢性肾病患者,以及须要限制液体摄入的人,饮水量不能一概而论,必须遵循医生或营养师的个别化建议。他说,茶、汤、牛奶,以及水果和蔬菜,都可计入每日总水分摄取量,但白开水仍是最简单、最理想的补水来源。

运动饮料及电解质饮料含碳水化合物和钠,一般只适合长时间、高强度运动或炎热环境下大量出汗时饮用。(iStock图片)

长期饮水不足恐肾结石

Beyond Medical Group旗下Aare Urocare泌尿科高级顾问医生兼医疗总监胡美文也指出,“每天八杯水”只是一个参考,不是固定标准。据美国国家科学院建议,女性每日水分总摄入量约2.7公升,男性约3.7公升,包括食物和饮品中的水分。不过,许多健康成人可根据口渴程度、尿液颜色和活动量判断,无须刻意追求绝对数字。她提醒,不要只看一次晨尿判断体内水分状况,因为晨尿通常呈较高浓缩状态。

胡美文医生指出,若长期饮水不足,尿液会处于较高浓缩状态,增加肾结石风险。(受访者提供)

胡美文医生说,急性脱水会减少进入肾脏的血流和体液,影响过滤废物的能力,严重时甚至可能引发急性肾损伤。若长期饮水不足,尿液浓缩度会更高,进而增加肾结石形成风险。对肾结石患者来说,重点不是一次喝很多,而是把水分分散到全天。炎热天气下更要注意补水,尤其是曾有结石的人在户外活动或大量出汗时,应该比平时喝得更勤。

她提醒,饮水过量同样存在风险,可能稀释血液中的钠,导致低钠血症。虽然这种情况较为少见,但在耐力运动中过量饮水者,或进行极端排毒的人群中,更容易出现。若出现发烧、侧腹或腹部剧痛、血尿、尿量明显减少或完全尿不出,应尽快就医。

中医养生温水护脾胃

中和保健养生堂中医师赖佳琦指出,饮水应“因人、因时、因地”调整。儿童与老年人适合少量多次;青壮年则可按出汗量与活动强度补充。早晨起床后喝一杯温水,可补充一夜消耗的津液。白天适量增加,晚上则应减少,以免影响睡眠。在炎热潮湿气候下,更需及时补水。

赖佳琦医师提醒,饮水以入口不烫为宜,过热可能损伤食道与胃黏膜。(受访者提供)

赖医师说,中医认为脾胃“喜温恶寒”,长期饮用冰冷饮品,容易损伤脾胃阳气,影响运化功能,出现腹胀、食欲不振等不适症状。建议以温热饮为主,帮助消化吸收。她提醒,水温不宜过烫,过热会耗伤津液,甚至损伤食道与胃部黏膜。一般以40至50摄氏度,入口不烫为宜。

她说,在本地常见的“暑湿”环境下,暑热易耗伤津液,湿气困阻脾胃,容易出现口干乏力,身体沉重,食欲下降。补水之余,可配合清热、祛湿、健脾的食材调理。以下推荐两道食疗方:

◎绿豆薏米甘草水(2至3人份)


材料:绿豆50克,生薏米30克,生甘草3至5克,冰糖适量。

做法:绿豆和薏米洗净后浸泡30分钟,加入约1.5升清水和甘草,先大火煮开,再转小火煮约40分钟至绿豆开花,最后加冰糖调味。

功效:清热解暑,健脾祛湿。体质虚寒、易腹泻者不宜多饮。

◎冬瓜荷叶扁豆汤(3至4人份)


材料:带皮冬瓜350克,白扁豆30克,荷叶1张,生姜3片,瘦肉或猪骨250克。

做法:冬瓜切块,瘦肉或猪骨焯水后,与其余材料一起加足量清水同煲。先大火煮开,再转小火煲约1.5小时,最后加盐调味。

功效:清热利水,祛湿健脾,适合夏季饮用。此汤偏凉,孕妇及经期女性慎用。

年长者尤须留意补水

邱德拔医院老年科部门顾问医生郑宝平指出,人们随着年龄增长,口渴的感知会逐渐减弱,原因包括大脑对口渴讯号的敏感度下降,荷尔蒙调节改变,以及肾脏浓缩尿液的能力减弱。换言之,即使身体已经开始缺水,年长者也未必会明显觉得口渴。

部分常用药物也会增加脱水风险,如利尿剂会令排尿增加,用于治疗二型糖尿病的SGLT2抑制剂会使尿液增多,抗胆碱药可能引起口干,泻药则可能因腹泻而流失水分。

郑宝平医生说,家属可从尿液颜色、尿量、体重和口腔状况观察年长者是否摄取足够水分。(受访者提供)

郑医生说,家属可从尿液颜色、尿量、体重和口腔状况观察年长者是否摄取足够水分。一般来说,淡黄、接近稻草色的尿液较理想;若尿色偏深,或一天排尿少于三次,尿量明显减少,都要留意。若24至48小时内体重突然变化,也可能反映体液失衡。口腔方面,舌头干、嘴唇裂、口水黏稠,通常是脱水信号。

此外,年长者较适合少量多次饮水。家属可在年长者清醒时每两小时提醒一次,避免一次喝太多;也可准备小杯分量,或提供他们喜欢的温水、茶、汤或粥。温热饮通常较舒适,同时能刺激唾液分泌与吞咽反射,但饮品温度不宜超过60摄氏度,以免烫伤。若年长者有心衰竭或晚期肾病等限水情况,水分、汤品和高含水食物都应一并计算,并预先分配每日限量。

若年长者超过八小时没有排尿,突然出现意识混乱或谵妄(delirium),反复呕吐,无法进食饮水,或有昏厥、严重虚弱、极度嗜睡等情况,应尽快求医。郑医生提醒,脱水若恶化,可能迅速引发急性肾损伤、电解质失衡等严重问题。

一天八杯水仍适量参考

伊丽莎白医院亚洲肾脏专科诊所肾脏科顾问医生张芮琦说,“一天八杯水”约等于2公升,对一般健康成人来说仍是实用参考。在新加坡炎热潮湿的环境下,如果运动出汗多,摄取较咸食物或含咖啡因饮品,水分流失增加,就应适当多喝。她强调,饮水量还要考虑个人差异,如体形较大、较年轻或活动量高的人,通常需要比2公升更多的水分。

张芮琦医生说,严重脱水可导致血压下降,肾脏血流不足,进而引发急性肾损伤。(受访者提供)

张芮琦医生解释:“人体约六至七成由水分组成,一旦缺水,会直接影响器官运作。严重脱水时,若同时水分摄取不足,可导致血压下降,令肾脏血流不足,从而引发急性肾损伤。若长期饮水不足,则可能反复影响肾功能,逐渐加重慢性肾病的进展。”

她说,慢性肾病或心衰竭患者通常须遵循医生建议的每日饮水量,不宜自行增加;若出现体重持续上升,下肢或身体水肿,血压明显波动,或活动时气促加重,应尽早咨询医生。

张芮琦医生也提醒,过量饮水并非人人适合,尤其是慢性肾病或心衰竭患者,可能出现水分潴留,严重的话甚至引发肺部积水,导致急性呼吸困难,需要紧急处理。健康人士可通过尿液颜色判断水分是否充足,除晨尿外,日间尿色应维持淡黄色。慢性病患者则应结合每日体重、下肢水肿、血压及呼吸情况综合观察。若尿量减少,体重快速上升,水肿加重,或尿液出现明显泡沫,都应及时求医。

晨起喝温水养生排毒?重在规律补水而非水温

近期社交媒体流行诸如“晨起喝温水可养生、排毒、减肥”的说法,引发关注。张嘉俊指出,目前没有充分科学证据显示水的温度能带来明显健康效果。人体主要依靠肝脏和肾脏进行代谢与排毒,而不是通过喝热水来“清除毒素”。他强调,许多所谓喝温水养生的益处,其实来自整体饮水量的增加,或以白开水取代含糖饮料。当水分充足时,身体通过尿液排出代谢物,这是肾脏的正常功能,与水温无关。

喝温水养生,其实得益于饮水量增加,或以白开水取代含糖饮料。(iStock图片)

张嘉俊补充,经过一整晚睡眠后,人体通常处于轻微脱水状态,早上补水是良好习惯,一般可先喝约200至250毫升水,让身体逐步恢复水分平衡。至于水温,冷水、室温水或温水在补水效果上并无明显差别,重点是选择自己舒适、能长期坚持的方式。

从中医角度看,晨起喝温水则有其养生意义。赖佳琦医师认为,早晨阳气升发,肠胃尚未完全活跃,饮用约40至50摄氏度的温水,有助温和唤醒消化系统,促进胃肠蠕动,帮助排便。她指出,关键在于“温”和“缓”,应小口慢饮,避免过烫或一次大量饮水,以免增加肠胃负担。对于虚寒型便秘者,可适量加入蜂蜜润肠,但糖尿病患者应避免。

水温与排毒无直接关系

针对“温水更利于排毒”的说法,张芮琦医生明确指出,目前没有可靠证据证明温水或热水能提升肾脏清除毒素的能力。她解释,这类说法更多可能与改善肠道功能有关,如充足饮水有助缓解便秘,但水温本身的额外效果仍未被证实。胡美文医生也说,温水或热水并不会比室温水更有效地帮助肾脏排毒。对肾脏健康而言,更关键的是全天维持足够水分。

部分药物在高温液体中溶解较快,可能影响服药体验,建议以室温水服药。(iStock图片)

张芮琦医生补充,年长者饮用温热饮品一般不会对肾功能造成额外影响,但须注意避免烫伤。此外,部分药物在较高温度液体中可能较快溶解,若未及时吞服,反而影响服药体验,因此建议服药时使用室温水。

受访专家一致认为,比起纠结水温,维持规律、充足的饮水习惯,才是保障健康的关键。

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