Zviri nyore nyore hydration mazano ekutsungirira vatambi
Kuderedza muviri kunoreva kusakwana kwemvura yakakwana mumuviri. Pakati pevatambi vanobatana mukutsungirira mitambo, kupera mvura kunogona kuitika nokukurumidza uye kazhinji pasina chiziviso.
Kazhinji kutaura, vanhu vanoonekwa sevasina mvura kana varasikirwa nezvikamu zviviri kubva muzana zvehutumbi hwavo, kana kuburikidza nebasa, chirwere chakanyanya, kana kurutsa. Kuwana mvura yakakwana kunofungidzirwa kwakakosha kare, panguva, uye shure kwekuita basa rakaoma.
Chisarudzo chekushandisa soro yekutsvaga kana kuti mvura yakajeka inowanzoenderana nekureba uye kuwedzerwa kwekudzidzira.
Zviratidzo zveDhihydration
Kunetseka kwemvura kunowanikwa apo iwe unorasikirwa nemvura yakawandisa kupfuura iwe unotora, uye muviri wako hauna mvura yakakwana yekuita mabasa ayo akazara. Chechitatu haisi chiratidzo chinotendwa chekurumidza kupera simba. Vanhu vazhinji, kunyanya avo vari mukati mekuita basa rakaoma, havanzwi vanenyota kusvikira vasati vaora mvura.
Zviratidzo zvakajairika zvekupera mvura zvinosanganisira:
- Wakoma kana unonamatira muromo
- Little kana pasina urine yakabuda
- Rima, yakanyanyisa urini
- Kusina misodzi
- Kushaya simba kana shakiness
- Chizutu
Iwe unogona kazhinji kutaura kana iwe wakasvibiswa kana ganda rako "matende" paine pinched (kureva kuti harina kukurumidza kudzorera kana rabudiswa).
Kuchengetedza Kuderedza Mvura
Paunenge uchitsungirira mumitambo, nzira yakanakisisa yekudzivisa kupererwa nemvura ndeyokuteerera nyota yako. Iwe unofanirwa kunwa kana kana muromo wako wakaoma kana iwe uchinzwa kuchidiwa kwenyama.
Iwe haufaniri kutongomwa nekuda kwekunwa. Kunyanyisa mvura kunogona kukuvadza kushanda kwako zvinenge zvakanyanya sekupedza mvura. Penguva yakawedzerwa, kuomesera muviri, kuva nechinwiwa chemitambo chiripo kuti ubatsire vakawanda ve electrolytes vakarasikirwa ne sweatshi. Kuita kudaro kunoderedza dambudziko re hyponatremia umo mararamiro mumuviri wako anonatswa zvisina kukodzera.
Zviratidzo zve hyponatremia zvinogona kusanganisira:
- Headache
- Kusanganiswa
- Kurasikirwa kwesimba
- Nausea uye kurutsa
- Kusagadzikana uye kutsamwa
- Utachiona husina simba, zvipfeko, kana zvishoma
Mumamiriro ezvinhu akaipisisa, kupera (syncope), kugumburwa, uye kunyange coma zvave zvichizivikanwa kuti zvinoitika.
Zviongorori zvakawanda zvakaratidza kuti vakwikwidzi vane simba-refu vanorasikirwa kusvika maviri magiramu emunyu neawa imwe yehutu. Kudzorera izvi zvisati zvaitika, panguva, uye shure kwekuita zvekuita zvinotyisa kumabasa nekuchengeteka. Chengetedza zvakanyanya pazvinenge zvakatsva uye zvakanyorovesa, uye edza kuti iwe uwane sei maererano.
Kunyangwe iwe unoda kunwa kunowirirana zvakadini nehutano hwako hwehutano, mamiriro okunze, uye kuti unosuruvara zvakadini panguva yebasa racho.
Kururamisa Kwakakodzera Kwevatambi
Kuti uve nechokwadi chekushanda, iwe unofanirwa kuumba hydration chirongwa chezvikamu zvose zvechiitiko chekutsungirira. Maererano nekutsvaga kubva kuDhipatimendi reKinesiology paYunivhesiti yeNorth Alabama, vatambi vanofanirwa kufunga nezvemashoko anotevera:
- Pamberi pebasa racho, inwa inenge 500 milliliters (mL) yemvura imwechete kusvika maawa maviri zvisati zvaitika. Kuzvienzanisa uye kuverenga muviri wako mass index (BMI) inokupa iwe nheyo yekuenzanisira mushure mechiitiko chacho.
- Pamabasa anogara kwenguva yakareba kupfuura awa, vatambi vanofanira kunwa pakati pe 600 kusvika 1200 mL / awa yezvinodiwa zvemitambo zvine makabhakeni (shuga) uye munyu. Zvakakosha kuputika panzvimbo pokugunzva kunwa kunodzivirira sloshing ye fluid mudumbu.
- Mushure mekuita basa, shandisa urine ruvara, BMI, uye nheyo yenyota sechiratidzo chekuti iwe unofara sei iwe. Kana iwe warasikirwa nemapundi matatu muawa rimwe yekurovedza muviri, unofanirwa kunwa zvisati mamiriyoni 16 magirasi emvura inoshandiswa kuti uite kurasikirwa.
> Sources:
> Baker, L. "Kuvhiringidzika uye Kuvhara Sodium Kuisa MuVatambi: Ongororo yeMethodology uye Intra / Interindividual Variability." Mitambo Yemutambo . 2017; 47 (Suppl 1): 111-128. DOI: 10.1007 / s40279-017-0691-5.
> O'Neal, E ;; Wingo, J .; Richardson, M. et al. "Half-Marathon uye Full-Marathon Runners 'Hydration Practice and Perceptions." J Athl Train. 2011; 46 (6): 581-591.