Malamulo Otsitsimula ndi Gear kwa Oyenda
Kumwa ndi kuyenda zimayenera kupita limodzi. Thupi lanu lidzataya madzi pamene mukuyenda ndipo mukhoza kuthetsa madzi. Koma nkofunikanso kuti musamamwe zomwe thupi lanu limafunikira. Phunzirani kuchuluka kwake ndi zomwe mungamamwe musanayambe, nthawi, komanso mutatha kuyenda.
Kumwa Musanayambe Kuyenda
Ndi bwino kukhala ndi hydrated musanayambe kuchita masewera olimbitsa thupi.
- Kumwa Musanayende : Konzekerani kuyenda kwanu mwa kumwa madzi amtali (maola 17 kapena 500 milliliters) maola awiri musanayende. Izi zidzakupatsani nthawi yowonjezerapo kudutsa mthupi lanu ndikuchotsedwa mumtsuko musanayambe kugwa.
- Muziletsa Caffeine : Pewani zakumwa za khofi musanayambe kuyenda. Zimakupangitsani kuti mutaya madzi, ndikukupangitsani kuti mukhale osasita komanso ndikupangitsani kuti muyambe kuyimitsa panjira kuti mubwere.
- Mchere Musanayambe Kutalika Kwambiri : Pasanapite nthawi, khalani ndi mchere wochuluka ndi chakudya kapena chotupitsa kuti mukhale ndi sodium yokwanira kuti mukhale oyenera.
- Konzani Madzi Ambiri : Tengani madzi pamodzi ndi inu kapena konzekerani kuyimitsa madzi pamsewu womwe mudzatha kumwa zakumwa za madzi maminiti 20. Kasupe amadzi sangathe kutulutsa madzi okwanira kuti mutenge chikho chonse. Gwiritsani ntchito tchati choyendetsera madzi kuti mupeze momwe mungathere madzi kuti mukhale nawo okwanira.
Momwe Mungamwere Pakapita Kwako
Mfundo yoyamba yamphindi ndikumwa chikho cha madzi maminiti 20, kapena pafupifupi mailosi iliyonse. Pano pali ndondomeko pa nthawi ndi nthawi yomwe mumwa nthawi yochita masewera olimbitsa thupi:
- Madzi : Pa maola awiri kapena osachepera, madzi omveka kapena osasangalatsa ndi zakumwa zabwino kwambiri.
- Ma Electrolyte Masewera a Masewera kapena Zakudya Zosakaniza Zakudya Zamchere Pakati pa Maulendo Ataliatali : Ukayenda nthawi yaitali kuposa maora awiri, zakumwa zolimbitsa thupi kapena zakudya zamchere monga pretzels zingathandizidwe ndi madzi m'thupi komanso kupatsanso mchere, kuphatikizapo chakudya. mphamvu.
- Kumwa Pamene Chakudya : Malamulo akale okumwa asanamve ludzu adathamangitsidwa kumayambiriro kwa zaka za 2000. USATF ndi International Marathon Medical Directors Association amati oyendayenda ndi othamanga ayenera kudalira ludzu lawo ndi zakumwa zawo atamva ludzu .
- Tengani Chakudya Chokwanira : Kufufuza kokondweretsa kunapeza kuti madzi ndi madzi ena amadziwika mofulumira ngati mumamwa chikho kapena zambiri panthawi imodzi, mmalo mowa madzi monga kuchepa kwazing'ono kwa nthawi yaitali.
- Kumwa Pakamwa : Mukhoza kukhala ndi ludzu nthawi zambiri pamene mutuluka thukuta, choncho khalani okonzeka kukhala ndi madzi ochulukirapo podziwa kuti mudzatuluka thukuta.
- Zinthu Zam'mwamba ndi Zam'mlengalenga : Mumataya madzi ambiri m'mapiri aatali, mu nyengo yotentha, ndipo pamene chinyezi chiri chochepa, ndipo mungafunikire kumwa mochuluka kuposa nthawi zonse. Apanso, lolani ludzu kukhala mtsogoleri wanu ndikumwa mukangomva ludzu.
- Thirani Madzi Anu : Pangani madzi anu kukoma kwabwino kuti muzimwa mowa kwambiri. Mutha kuwonjezera squirt ya mandimu kapena flavorings kwa madzi anu .
Kumwa Mukamayenda
Mukamaliza kuchita masewera olimbitsa thupi, pitani ndi kumwa.
- Bweretsani: Mukamayenda, khalani ndi madzi ena amtali
- Electrolytes: Mukayenda ulendo wautali, musawonongeke pamadzi, mugwiritsireni ntchito zakumwa za masewera, ndi / kapena zakudya zamchere kuti mubweretsenso mchere.
Zizindikiro za kuchepa kwa madzi
Ngati mutaya madzi ambiri kuposa momwe mungathere, mungakhale ndi zizindikiro izi:
- Ludzu kwambiri
- Msuzi wamdima wachikasu kapena mkodzo uliwonse
- Kutopa
- Chizungulire, kumeta kapena kutaya
- Khungu loyera, maso, ndi pakamwa
Zizindikiro za Hyponatremia
Mukamwa mowa wochuluka (madzi kapena zakumwa za masewera), mukhoza kuthetsa kusakaniza magazi anu. Imeneyi ndi vuto lalikulu la othamanga kwambiri komanso oyenda pamitundu.
- Nausea
- Mutu
- Kutopa
- Zisokonezo za minofu ndi zochepa
Imwani Madzi Oyera, Oyera
Simukusowa madzi amtundu wapadera kuti muzisungunuka bwinobwino.
- Thirani madzi kuchokera ku madzi a mumzinda wa US kapena Canada ndi abwino kwambiri pazinthu zambiri.
- Oyenda ena amakonda kukoma kwa madzi osankhidwa kapena opanga. Onetsetsani kuti mumatsuka ndi kumitsani mabotolo omwe musagwiritse ntchito.
- Musamamwe madzi kuchokera ku nyanja kapena mtsinje pokhapokha mutayisaka kapena muyeretsedwe. M'madera ambiri, pali ziphuphu zoopsa monga Giardia lamblia ndi Cryptosporidium m'mitsinje "yopanda madzi". Madzi amadziwidwa ndi agologolo ndi zinyama zina.
> Zotsatira:
> Kutaya madzi m'thupi. MedlinePlus. https://medlineplus.gov/dehydration.html.
> Wobwebweta T, Rosner MH, Fowkes-Godek S, et al. Ndondomeko ya Msonkhano Wachitatu Wowonongeka Wokhudzana ndi Kugonana kwa Magulu, Carlsbad, California, 2015. Clinical Journal of Sport Medicine . 2015; 25 (4): 303-320. lembani: 10.1097 / jsm.0000000000000221.
> Leiper JB. Tsogolo la Madzi Otchulidwa: Zinthu Zokhudza Kutaya kwa Mimba ndi Kutsekemera kwa M'mimba mwa Anthu. Malingaliro Othandiza . 2015; 73 (suppl 2): 57-72. do: 10.1093 / nutrit / nuv032.
> Maharam LG (chiwongoladzanja), Hew T, Siegel A, Adner M, Adams B, Pujol P. " IMMDA's Revised Fluid Recommendations kwa Othamanga ndi Walkers ." IMMDA. 6 May 2006. (pakali pano monga 2017).