Hydration Rules and Gear for Walkers
Kunwa nekufamba kunofanirwa kuenda pamwe chete. Muviri wako ucharasikirwa nemvura kana uchifamba uye iwe unokwanisa kuguma uchinyura mvura. Asi zvinokoshawo kuti usanwe zvinopfuura muviri wako unoda. Dzidza kuti ndezvipi uye zvakadini zvokunwa pamberi, panguva, uye mushure mekufamba kwako kushanda.
Kunwa Usati Waenda
Zvakanaka kuva zvakanaka-hydrated mushure mekuita maitiro.
- Imwa Usati Wofamba : Gadzirira kufamba kwako nokunwa gorozi remvura (maawa 17 kana 500 milliliters) maawa maviri usati wafamba. Izvi zvinobvumira nguva yezvimwe zvipfuura kudarika nomuviri wako uye kubviswa mumuguta wako iwe usati warova mugwagwa.
- Chiremera Caffeine : Dzivisa zvinwiwa zvekhofiini usati wafamba. Zvinokuita kuti iwe urasikirwe nemvura, zvichiita kuti uite chetatu pamwe nekuita kuti utore matambudziko asingagadziri munzira uchienda.
- Munyu Pamberi Penguva Yakareba : Musati mafamba kwenguva refu, tangai imwe mimwe yemunyu pamwe chete nezvokudya zvenyu kana muhomwe kuitira kuti muve nehudhi yakakwana yekugara muchiyero.
- Urongwa HweMvura Mamwe : Takura mvura newe kana kuronga kuti mvura igadzire munzira iyo iwe uchakwanisa kuwana mvura yakakwana yepupu yemvura kwemaminitsi makumi maviri nemashanu. Chitubu chemvura chingave chisingakwanisi kununura mvura yakakwana kuti iwe uwane kapu yakazara. Shandisa iri kufamba-famba mvura yekutora chati kuti uwane kuti unofanira kutora mvura yakawanda sei kuti uone kuti une zvakawanda zvakakwana.
Nzira Yokunwa Pakati Pekufamba Kwako
Mutemo wekutanga wegunwe ndewekumwa mukombe wemvura kwemaminitsi makumi maviri, kana anenge maira imwe chete. Pano pane mazano pamusoro pei uye nguva ipi yekunwa panguva yekurovedza muviri:
- Mvura : Nokufamba kwemaawa mairi kana kuti pasi, mvura yakajeka kana yakasvibiswa ndiyo yakanakisisa inwiwa.
- Electrolyte Sports Drinks kana Salty Snacks Munguva Long Walks : Kana kufamba kwako kwave kwemaawa maviri, mafuta emidziyo kana zvimedu zvakasviba zvakadai se pretzels zvinogona kubatsira nokudira mvura mumuviri uye kushandiswa kwemunyu, pamwe nekupa marubhaidhidhi simba.
- Imwa Apo Chesi : Mitemo yekare yekunwa usati wasva nyota yakadzingwa kunze kwekutanga kwema2000. USATF uye International Marathon Medical Directors Association vanoti vatambi nevashamisi vanofanira kuvimba nenyota yavo nzira nekunwa kana vane nyota .
- Tora Doro Guru : Chimwe chinonakidza chiongororwa chakawana kuti mvura nedzimwe mvura dzichakurumidza kukurumidza kana ukanwa mukombe kana zvimwe panguva imwechete, panzvimbo pokutora mumvura sechingoro chiduku kwenguva refu.
- Kunwa Paunopikisa : Iwe unogona kuva nenyota kakawanda paunenge uchipika, saka iva wakagadzirira kuva neruzivo rwakawanda kumvura kana iwe uchiziva kuti iwe uchange uine jira.
- Nzvimbo Dzakakwirira Uye Mamiriro Ehutano : Iwe unorasikirwa nemvura yakawanda kumusoro, mumamiriro ekupisa, uye kana hunyoro huri pasi, uye iwe ungada kunwa kudarika nguva dzose. Zvakare, rega nyota ive yako inotungamirira uye inwa pakarepo paunonzwa nyota.
- Farira Mvura Yako : Ita kuti mvura yako inakidze kunaka kuitira kuti iwe unoda kunwa zvakawanda. Iwe unogona kuwedzera squirt yemononi kana zvimwe zvinonaka zvemvura yako .
Kunwa Pashure Pokufamba Kwako
Paunenge wapedza kudzidzira, pedza nekunwa.
- Dzozazve: Mushure mekufamba kwako, kuguma nemumwe murefu wemvura
- Electrolytes: Mushure mekufamba kwenguva refu, musapinda mumvura mvura, shandisa zvinwiwa zvemitambo, uye / kana zvikafu zvechikafu kuti muzadzewo mishonga pamwe chete.
Zviratidzo zveDhihydration
Kana iwe ukarasikirwa nemvura yakawanda kupfuura iwe, iwe unogona kuva nezviratidzo izvi:
- Kunya nyota
- Mumuviri werima wakajeka kana pasina urini
- Kuneta
- Kutsiva, kuvhara kunze kana kupera
- Danda rakaoma, maziso, uye muromo
Zviratidzo zveHyponatremia
Kana iwe unwa mvura yakanyanya (mvura kana kuti zvinwiwa zvemitambo), unogona kuguma uchideredza ropa rako sodium. Iyi idambudziko rinowanzoitwa nevatambi vanocheka uye vanofamba mumadzinza.
- Nausea
- Headache
- Kuneta
- Tsvina yemakumbo uye maruva
Inwa Yakachena, Mvura Yakachena
Iwe haudi chero rudzi rwemhando yakakosha yemvura kuti urambe yakachengetwa zvakanaka.
- Tora mvura kubva kumvura yemasimeri muUnited States kana kuti Canada inonyatsonaka kune zvinangwa zvakawanda.
- Vamwe vanofamba vanosarudza kunakirwa kweiyo yakasvibiswa kana kuti yakagadzira mvura. Iva nechokwadi chekuchenesa uye kuoma mabhodhoro asina kushandiswa ari oga musati mavazadza.
- Usanwe mvura kubva pagungwa kana mumvura kunze kwekunge iwe uchisvina kana kuchenesa. Munzvimbo dzakawanda, pane zvirwere zvakashata zvakadai seGiardia lamblia uye Cryptosporidium mu "mispoiled" mirezi emakomo. Mvura yakasvibiswa yakasvibiswa nezvikwere uye dzimwe mhuka duku.
> Sources:
> Kuderedza mvura. MedlinePlus. https://medlineplus.gov/dehydration.html.
> Hew-Butler T, Rosner MH, Fowkes-Godek S, et al. Nyaya yeChitatu Chekudyidzana-Inonzi Associated Hyponatremia Consensus Development Conference, Carlsbad, California, 2015. Clinical Journal of Sport Medicine . 2015; 25 (4): 303-320. doi: 10.1097 / jsm.0000000000000221.
> Leiper JB. Mugumo weZvipembenene Zvinyorwa: Zvinokonzera Kugadzirisa Gastric Kubvisa uye Utachiona Kunwa Kwezvokudya Muvanhu. Zvokudya zvinovaka muviri . 2015; 73 (suppl 2): 57-72. doi: 10.1093 / nutrit / nuv032.
> Maharam LG (chigaro), Hew T, Siegel A, Adner M, Adams B, Pujol P. " IMMDA's Revised Fluid Recommendations kune Vanomhanya neVafambi ." IMMDA. 6 Meyi 2006. (ikozvino kune 2017).