Paunopedza nguva kunze kwekunaya kupisa iwe unotanga kunzwa unenyota munguva pfupi. Ndiyo mhinduro yakasununguka uye iwe unofanirwa kubhadhara zvakanyanya - zvinoreva muviri wako unoda mamwe mvura kuti utarise nekupisa.
Mumuviri wako unoshanda zvakanakisisa mukati mehutano hwakasiyana-siyana, uye paunenge uchitonhora, inoda kupora. Kune nzira dzakawanda muviri wako unozadzisa cooldown.
Chokutanga, mishonga yako yeropa inowedzera kuwedzerwa ropa kucheche. Izvi zvinobvumira kupisa kwakanyanyisa kubuda kubva mumuviri wako. Zvadaro iwe unotangawo kutuka. Kubuda kwekutuka kunopisa ganda, iro rinobatsira kupora muviri wose. Asi, dambudziko nderokuti kuputika kwekufutidzira kunogona kutungamirira pakuora mvura.
Iwe unofunga zvakanyanya kana kutonhora kuchipisa, kunyanya kana uri kushanda kana kudzidzira mukati mekupisa. Kunwa mvura kunobatsira kudzorera mvura inotasikirwa nehuturu hwakawandisa. Kana iwe usingakwanisi kuwana mvura yakakwana, unogona kunge usisina mvura yakawanda, uye kusanganiswa kwekupisa kunopisa uye kupera mvura kunogona kutungamirira kune zvirwere zvakakomba zvinopisa.
Zviratidzo Zvaunoda Mamwe Mvura
Kunyangwe usati wapera simba, unonzwa uchinzwa nyota, uye muromo wako unganzwa wakaoma kana unonamatira. Mushure mechinguva, iwe unogonawo kuve wakanyanyisa uye wakangwara-musoro. Zvimwe zviratidzo zvinosanganisira kuderedza urine zvakakosha (uye urini iine masikati machena). Iwe unogona kutotadza kuona maziso ako anotarisa achinyura uye anonzwa akaoma.
Kunyangwe kuderedzwa zvishoma kunogona kuva dambudziko saka usakanganwa zviratidzo zvekare. Zvidzidzo zvinoratidza subclinical (munyoro) kuderedza mvura kunoderedza kukwanisa kwekuziva uye kubatana kwepanyama.
Mazano eHydrating in Hot Weather
- Tanga hydrating pakarepo. Zviri nyore kuti urambe uine mvura yakakwana kana iwe uchitanga mune imwe nzvimbo yakanyatsochengeterwa mvura.
- Ronga nguva dzose zvinwiwa zvinoshandiswa uye uchengetedze mvura yewaini kuitira kuti ugone kutora sipfu dzemvura nguva dzose paunenge uchishanda kana kuti urovedza muviri.
- Sarudza electrolyte-kushandura zvinwiwa kuti uwane mvura yakawanda.
- Inwa mvura mushure mokunge wapedza basa kana kuti chidzidzo chekuita basa.
- Nyoka yezvibereko zvitsva zvakadai semakroti, mavhenekeri, mapeaches, uye nectarines.
- Usanwa mvura yakawanda yemvura yose kamwechete - izvi zvinogona kutungamirira ku hyponatremia kana mvura-chepfu.
Iwe unoziva sei kana iwe wapedza mvura yakakwana? Imwe nzira yekuyera yako hydration level ndeyekutarisa ruvara rwemuti wako. Kana uine zvakanaka-hydrated, inofanira kunge yakajeka. Uyezve, iwe unenge uchizorora kakawanda.
Sources:
United States National Library yeMishonga MedLine Plus. "Kushevedza muviri." https://medlineplus.gov/dehydration.html.
The Annals of Occupational Hygiene. "Kuwedzerwa, Hydration, Hydration." http://annhyg.oxfordjournals.org/content/54/2/134.long