Kuwana mvura yakakwana panguva yekutsungirira kudzidziswa uye zviitiko zvakakosha - kunwa zvakanyanya uye kuzviisa pangozi hyponatremia , kunwa zviduku uye kuisa mungozi yekusiya mvura.
Kunetseka kwemvura ndiyo dambudziko rinowanzoitika kune vose vanofamba, apo varwi vanofamba marathon uye vanonoka kusvika kune avo vari pangozi ye hyponatremia. IAmerican College of Sports Medicine yakabudisa mirayiridzo inobva pane dzakawanda zvidzidzo zvekare muna June, 2005 nenyaya ye "Current Sports Medicine Reports." Zano rinotevera rinobva pakabudiswa kwekubudiswa kwavo musi waOctober 20, 2005.
Deredza Nengozi yeZvose Hyponatremia uye Kuderedza mvura
Hyponatremia : Kunwa mvura yakawandisa kana zvimwe zvinonaya zvinogona kuderedza sodium kune imwe nengozi. Vanomhanya zvishoma uye vanofamba pazviitiko zvenguva refu vanoita kunge vane ngozi huru.
Kusagadzikana kwemvura : Iyi inowanzova pangozi panguva yekupisa-mamiriro okunze. Inowedzera mukana wehutano hwehutachiona hunosanganisira kutyisa kupisa kwehupenyu. Mukuwedzera pakukuvadza kushanda, kunogona kunetsa mwoyo.
W. Larry Kenney, Ph.D., FACSM inonyevera nezvekuenda kunonyanyisa kunwa zvakanyanya kana kunwa zvishoma. "Chinokosha ndechokuti 'kunwa nekuchenjera, kwete kunwa zvakanyanya'," anodaro muhurukuro inobudiswa.
Inwa Kurasikirwa Kwemashandisi Akafanana uye Pano Purogiramu
Nyanzvi dzakagumisa kuti kunwa usati waita, nguva uye shure kwekuita muviri kunoda kuitira kuti muviri ugone kuramba wakachengetwa zvakanaka uye unogona kuchengeta kutonhora kwemuviri. Asi vanhu vanowirirana zvakanyanya mumutengo wavanoda, kunyanya mumamiriro ezvinhu akasiyana-siyana ekupisa uye mhepo.
Nzira yakanakisisa yekugadzirisa ndeyekuwana munhu wavo wega yega ye swe sweat kuburikidza nekucherechedza kuti yakawanda sei yavakatora mukuenzanisa nekuchinja kwavo kuyerwa munguva yekuvhima. Kuziva nhamba iyoyo, vanogona kugadzirisa purogiramu yekunwa mvura yakawanda yemvura panguva yekurovedza muviri.
Tora-Kubvisa Mazano kubva kuAACSM Kuedza Kudzidzira uye Fluid Replacement Stand
- Tanga kunwa nguva pfupi panguva dzekurovedza muviri, uye shandura mvura mumvura yakasimba pane kungoedza kuedza kukurumidza kushandiswa kwemvura.
- Chinhu Chakanaka Chingave Chisingakwanisi : Mumwe mutambi angadaro akarasikirwa nemvura kupfuura nyota yavo inoratidza. Haisi chiratidzo chinonyengera, kunyanya kana kutuka kupfuura kupfuura.
- Chengetedza Kurasikirwa Kwemaviri: Kuyera pamberi nepakati penguva yakareba yekurovedza muviri kuti uwane kuti mvura yakadini inotora nzvimbo uye kuti kakawanda sei kunwa kutora mvura inosara yakarasika.
- Inwa Zvakanyanyisa Pane Kunwa Doro Rakawanda Kupera : Iri sarudzo inoshanda zvikuru pakuchengetedza kushandura kwemvura. Iyo ACSM inotaura kuti kunwa mabhuku makuru panguva imwe kunogona kukonzera kukurumidza kukonzera urine nekugadziriswa panzvimbo pekushandiswa kwemvura.
- Kuvhara Mvura Yakasvibiswa : Kana mutambi asingasviki uye ane nyota, vangave vasingadi semvura zhinji.
- Shandisa Zvokudya Zvokudya Nezvokudya Panguva Yokudzidzira Kuwedzera kwenguva refu : Mishonga yezvokudya uye zvinwiwa zvemitambo nema electrolytes zvinogona kutora sadhidi yakarashika mu swefu munguva yekuvhima kwenguva refu. Tsvakurudzo inotsigira kutora munyu yekuchengetedza kushandiswa kwemvura, uye kudya kwechikafu kunogona kuita kuti mutambi anwe. Izvi zvingabatsira kudzivirira hyponatremia.
Zvimwe kubva ku ACSM : Iyi nhepfenyuro muna 2007 inowedzera zvakadzama uchapupu hwekutsvakurudza uye mazano ekugadzirisa mukati mekuita maitiro.
ZVINONYANZWA KUZVANZIDZISA: Chimiro Chimiro Chiito uye Kuchinja Kwemhepo.
Mishonga & Sayenzi MuMutambo & Kuita Basa: February 2007 - Bhuku 39 - Nyaya 2 - pp 377-390 dhe: 10.1249 / mss.0b013e31802ca597
Kunyorera Kutungamirirwa Nevatambi Vanofamba-famba : IInternational Marathon Medical Director's Association yakabudisa mitemo iyi muna 2006. Inosanganisira tsanangudzo yekuti ungazvienzanisa sei kuti uone kuwanda kwei uye nguva yakawanda sei iwe unofanirwa kunwa panguva yakareba yekufamba nekushanda nekushanda nekushanda.
Chinyorwa: ACSM Press Release, Gumiguru 20, 2005.