Kuenzanisa kunokosha kune vanotambira mitambo uye utano
Kushandiswa kwemhepo kwevanhu vanoshingaira nevatambi vari pasi pekudzokororwa nguva dzose kwekuvandudzwa. Kuti uite zvakanakisisa, kuchengetedza hydration yakakwana kunokosha. Zvinosuruvarisa, vatambi vakawanda nevaya vanoita basa vari kukwikwidzana nekudzidzira kunze kwekukodzera mvura yakakwana.
Mutauriri weNational Athletic Trainer's Association (NATA) pamusoro pekushandurwa kwemvura kunoratidza kuti vanopfuura 50 muzana yevatambi vanobatana mumitambo yevashandi, vashandi vekuchikoro, chikoro chesekondari, uye mitambo yevechidiki vanouya kushanda vasina mvura yakakwana yekudya.
Ichi chinetso asi chinogona kutarisirwa nekodzero yemvura yekushandura mazano panzvimbo.
Kunzwisisa Mvura Yakasvibiswa
Mvura inotora inokosha kuti muviri wevanhu uite zvakanaka pamatanho. Mvura iyiwo inhengo huru yemuviri inenge inenge 73 muzana inowanikwa mumasumbu ako. Inoparidzirwa mukati uye kumativi ose masero ako, uye chikamu cheropa rako. Mvura ine basa rinokosha rekuchengetedza muviri wako mukuenzanisa (homeostasis) uye inofungidzirwa kuti inoita muviri unokosha zvikuru mumitambo yekudya .
Iwe unogona kushamiswa kuziva ruzivo rwemvura runoshandiswa mukati mediki madiki (+1 muzana kusvika ku1 muzana). Kana muviri wako mvura uri pa1 muzana, iwe unenge uine huwandu hwehuwandu hwemvura kana huwandu hwakawanda hwekudya. Kana muviri wako wemvura yakadzika uri pa3 kubva muzana, iwe unoshaya mvura yakakwana yekugadzirisa (hypohydration). Chizhinji chevanhu vanoshingaira vari kudzidzira kunyengedzwa, izvo zvinogona kutungamirira kuderera kwemitambo yevatambi uye kuwedzerwa kwehutano hwehutano.
Kushandurwa kwemvura yakakodzera kunosimudzira kukwanisa kwako kuti urambe uri mukati mechidimbu chemuviri wemvura. Kuenzanisa kwakakwana kwemvura kunobatsira kuchengetedza kupisa zvakanaka, kuchengetedza mhepo yemwoyo, kuvandudza maitiro ekuita, nekusimudzira utano hwakanaka. Izvo zvinoshanda zvakakunakira iwe pachazvo zvichave zvakasiyana kune mumwe munhu, sezvo muviri wekurasikirwa kwemuviri uye zvaunoda iwe pachako.
Ichi ndicho chikonzero chirevo chekushandisa zvinoshandiswa pakushandura mirayiridzo isingashandisi kwauri semutambi kana munhu mukuru.
Fluid Replacement Benefits uye Mazano
Zvimwe zvikomborero zvekushandisa zvakakodzera kushandiswa kunosanganisira kuchengetedza mitambo yekutamba, kutarisa kutengesa kupisa, kuchengetedza pfungwa yekufunga uye mafungiro, uye kutsigira zvekuita zvekuita. Pasina kukwana mvura yakakwana, kana kutopedza mvura yakawandisa, unogona kukanganisa mararamiro aya, maererano nekutsvakurudza. Zvinoratidzika kuchengetedza kushandiswa kwemvura kunoreva zvinopfuura kungomwa gorozi remvura , kunyanya kana iwe uri muviri wakashanda.
Apo iwe unonzwisisa kukosha kwekushandurwa kwemvura kushandiswa sechikamu chinokosha chehutano hwako hwepanyama, unowana hukwanisa kuchengetedza hutano hwakanaka uye kutambira mitambo. Mutauriri weNational Athletic Trainer's Association (NATA) pamusoro pekushandurwa kwemvura kunosanganisira mazita akawanda ezvirongwa kune vadzidzisi vemitambo, vatapi vezvehutano, uye vanhu vanoita basa:
- Ita zvirongwa zve hydration pamwe chete nemaitiro ekugadzirisazve mvura kune mumwe mutambi.
- Zvirongwa zvekudzivirira zvinofanira kuumbwa maererano nehuturu hwehuturo, mitambo, uye mamiriro ezvinhu ezvemamiriro ezvemutambi wacho.
- Vatambi vanofanirwa kutanga chero kushanda zvakanaka-hydrated, uye zvinwiwa zvinoshandiswa mvura zvinoshandiswa zvinofanira kuwanika pavanenge vachidzidzisa.
- Kunyoreswa kwehutano hwemamiriro ekufanirwa kunofanira kuitwa kune vavatambi vasati vasvika pamisangano (semuenzaniso kuenzanisa kuora muviri muviri kana kuwanikwa mberi uye mushure mekudzidziswa uye urinhi yemuvaraidzo miedzo).
- Iva nechokwadi chekugadzirira maitiro ekugadzirira maitiro: Athikisheni inofanira kudya anenge 17 kusvika ku20 fl. oz. yemvura kana kunwa kwemitambo 2 kusvika kuawa maviri vasati vashanda, uye 7 kusvika ku10 fl. oz. yemvura kana kunwa kwemitambo 10 kusvika kumaminitsi makumi maviri vasati vashanda.
- Kushandiswa kwemhepo kunofanira kunge kwakagadzirwa nehutukutu uye kukanganiswa kwemuviri kuchengetedza hydration paanopfuura 2 muzana mutengo wekuderedza muviri. Izvi zvinowanzodikanwa 7 kusvika ku10 fl. oz. maminetsi gumi nemakumi maviri nemakumi maviri.
- Post-exercise hydration kugadzirisa kurasika kwemvura panguva yekurovedza muviri kana chiitiko chinofanira kuva nemvura kunatsiridza maitiro emvura, mahydrohydrates kuti adzore zvigadzirwa zveglycogen , uye electrolytes kukurumidza kudzoka zvakare. Kugadzirisa mvura kunokurudzirwa kuti kupedzwe mukati ma2 maawa mushure mekuita maitiro.
- Zvimwe zvinoshandiswa zvinoshandiswa zvinoshandiswa zvinofanira kupedzwa pahutonho hwehutonho (50-59 degrees F).
- The Wet Bulb Globe Kutsigira (WBGT) kunofanirwa kuongororwa kune vatambi vanoita munzvimbo dzakatsvaira kuti vabatsire kudzikisa mvura.
- Chengetedza kudya kwakakwana kwehydrohydrate sechikamu chekugadzirisa uye kugadzirisa zvirongwa zvisati zvaitika, panguva, uye mushure mokunge uchitora maitiro kana zviitiko.
- Vadzidzisi vechikoro uye vadzidzisi vanofanira kukwanisa kuziva zviratidzo nezviratidzo zvekudzikisa mvura (nyota, kusagadzikana, uye kusagadzikana kwakanyanya, kuteverwa nemusoro, kushaya simba, chizuru, kuputika, chills, kurutsira, kushungurudza, kuchema, musoro kana mutsi hwekushisa kunzwa, uye kuderera kwehutano ).
- Kusanganisira sodium chloride (munyu) mumvura inoshandiswa mvura inoshandiswa inofanira kuonekwa kana kudzidziswa muviri kuchipfuura maawa mana, kukwana kukwana kwekudya kana kuti hapana kudya kunopedzwa, kana kupisa kwemamiriro okunze. Kuwedzera 0.3 kusvika ku7 g / L yemunyu kunomwa mvura kunofungidzirwa kwakachengeteka uye kunoderedza ngozi yezviitiko zvezvechipatara zvinosanganiswa nemasikirwo emagetsi (eg, mushupundu hwemasumbu, hyponatremia).
- Iko kuraira kwevatambi mumwechete kunofanira kuverengerwa (kufema chiyero = kusati kwamboita muviri muviri wekurema - mushure mekurovedza muviri muviri + mvura inokonzera - urine volume / nguva yekurovedza mumaawa). Chimwe chinhu chisinganzwisisiki chekudzikisa chirongwa chinosanganisira kuongorora kusati kwasvika kweawa-yakakura yekugadzirisa chirongwa chekare uyezve pakupedzisa kwemaawa imwechete kwemaawa pasina hydrating kana kunyura mukati meawa imwe chete.
- Chengetedza mamiriro ekudzivirira kwemutambi ari kutarisa munzvimbo inotonhora. Kuchena kunogona kugadzirisa chirwere chekutsvaira uye munhu mumwe nomumwe zvinoshandiswa mumvura. Kuwedzera kweyamudium inogona kuve yakakodzera .
- Kurema kwemazana emitambo yemitambo (eg judo, kurwisana, kuumba muviri, kubhururuka) kunofanirwa kupa mvumo yekuongorora nzvimbo pairi kuenzanisa kuitira kuti mutambi wacho arege kusvibiswa.
- Uchapupu hahuna kukwana kutsigira tsika yekugadzirisa muviri nekushandisa mushonga unotanga kushandisa glycerol nemvura yekumwa. Glycerol kushandiswa kwemigumisiro inogona kusanganisira kubatwa kwepamuviri uye kuora musoro.
- Dzidzisa vabereki nevadzidzisi vevatambi vechidiki pakuderedzwa uye zviratidzo zvekupera mvura . Deredza kudzidzira mukati mekupisa uye kuwedzere nguva yekushandiswa kwemvura. Chengetedza uye kubvisa mwana kubva pabasa nekukurumidza kana zviratidzo kana zviratidzo zvekupera mvura zvichiitika.
- Zviitiko zvakakura zvemitambo zvinoda kugadzirira mberi nekugadzira mvura yakakwana inowanikwa zviri nyore. Nzvimbo yehuwandu inofanira kuongororwa zuva rega rega vasati vasvika vanobvumirwa kuita chiitiko. Iva nehanya nemafambiro asina kunaka sezvakafanana nekusawirirana kwekudya uye kupera simba mumutambo wepamukira yekirasi. Vanokwana vatambi vechikwata vanofanira kuwanika kuti vave nechokwadi chokuti hydration inogara munzvimbo dzose.
Tsanangudzo dzinobatsira
Kune mamiriro akawanda ezvo uye maitiro akasiyana-siyana e hydration angave achikanganisa muviri wako. Iwe unofanirwa kuwana mazwi anotevera uye tsanangudzo dzinowanzoshandiswa paunenge uchitaura nezvekushandura kwemvura, soro, uye hydration zvinobatsira:
- Kuderedza muviri - kuva nehutano hwakakwana hwehupenyu hwemvura sezvinotungamirirwa neuropi. Mitambo yemuviri inoshanda zvakanyatsoshanda muhurumende iyi.
- Kushaya muviri - kuwandisa muviri wose wehuwandu hwemvura. Kunyanya mvura yakawanda. Mutumbi unowanzoita kuti mvura inopfuurire iwedzere.
- Kuita-Kusanganiswa Hyponatremia (EAH) - chirwere chemvura-electrolyte chinokonzerwa nokuderera kwemazinga e sodium, zvinowanzobatanidzwa nekuramba uchidya mvura, uye munguva yekuita muviri kwenguva refu. Zvichida zvinouraya.
- Kusagadzikana kwemvura - nzira yekurasikirwa nemvura yomuviri. Kurasikirwa kwemvura kunowanzobva mukukutuka, urini, kupumha, feces, kana kurutsa.
- Hypohydration - kushaya muviri kwemuviri kunokonzerwa nehupenzi kana kusingaperi kwemvura. Kuchengetedza kwepamusoro-soro (zvishoma kusvika kuenzanisi = 2 muzana kusvika ku5 muzana uye yakaoma => 5 muzana yehutu hwehutachiwana). Vatambi vane dambudziko rinopfuura 5 kubva muzana nguva dzose vanowedzera nekushaya simba, nyota yakanyanya, kuora musoro, uye zvimwe zviratidzo. Kuwedzerwa kwemvura yakakwana kunonetsa kuchinja, kunyange nekutora nguva yakawanda yekudzikinura.
- Kunwa ad ad libitum - kunwa ad libitum (ad lib) zvinoreva "kunwa pane zvinonakidza." Kushandisa mvura inoshandiswa kana ichidiwa uye yevangariro yakasarudzwa, kunakidza, kusagadzikana, kutonhora, nezvimwewo.
- Kunwa nenyota - Kushandisa mvura semvura sezvinoita nyota. Iri sangano rinosanganisira kudya mvura kana uine nyota uye kunwa zvakakwana kuderedza kunzwa kwenyota pamberi uye mumabasa ose.
Kuchengetedza Kuderedza mvura
Zvose muviri wemuviri mabasa unotungamirirwa nehutori hwemamiriro ako. Mutumbi unoedza kuenzanisa kuchinjwa kwemvura yakarasikirwa kuburikidza nekuwedzera mukati mekushisa mukati uye sutu, somuenzaniso. Kurasikirwa kwemhepo kunobva kuchikutu ndicho chikonzero chikuru chekudzikisa mvura mumutambo. Kana kushandiswa kwemvura yakakwana kusingashandisi kukanganisa kuyerwa kwemvura yakarasika kuburikidza nekutuka, kufambira mberi kwemvura kunogona kuitika. Chinangwa semunhu anoshingaira ndeyekudzivisa zviratidzo zvakadai sekunyura mvura uye kuchengetedza mamiriro ekutsvaga mvura.
Kuderedza muviri kunenge kwakanyatsogadziriswa muviri wose wakatariswa neuropi uye kuchengetedza muviri wako unoshanda pane zvakakwana. Izvi zvinoreva kuti uri kuita basa rakakura rekuongorora basa rako nemvura uye electrolyte kudya, nguva, uye shure kwekudzidza zvemaitiro. Dzimwe nzira dzekuchengetedza hutachiona maererano neNational Athletic Trainer's Association (NATA) chirevo chekusimudza pamusoro pekushandiswa kwemvura kunosanganisira:
- Kuverenga kuraira kwako, iyo inobatsira kunyatsochengetedza mamiriro ehutano uye kuzadza kukanganiswa kwemvura panguva yekuita muviri.
- Chengeta yako hydration chimiro nekuongorora kuchinja kwemuviri kuchinja, urini ruvara, manzwiro ekuzviisa pasi, uye nyota, iyo inopa chikonzero chekuda kudzoka zvakare.
- Vatambi vanofanirwa kutanga maitiro ekudzidzira muviri kana zviitiko zvakanaka-hydrated . Kushandisa 500 mL ye fluid 2 maawa asati chiitiko chikurudzirwa.
- Kunyanya kudya kunovaka muviri kwakakwana uye mvura inenge iri maawa makumi maviri asati apedza chirongwa chekudzidzira muviri kana chiitiko chakakosha.
- Vatambi vanofanirwa kuvharidzira kushaya mvura kune zvisingasviki 2 muzana yemararamiro avo ekurasikirwa kwemazuva panguva yekushanda kukuru. Zvinotarisirwa kuti, kurasikirwa kwemuviri wehutachiona hunokonzera muviri kunofanira kuchinjwa munguva pfupi.
- Vanhu vazhinji vanogona kudzivisa matambudziko anokonzerwa nemadziviriro nekunwa kana vane nyota nenguva uye pashure pekuita muviri uye kudya kudya kwakanaka.
- Kuderedza mvura panguva yekurovedza muviri , vatambi vanofanira kuronga kunwa mvura yakakwana yakaenzana nekujaira uye kurasikirwa kwemuti.
- Inwa yekugadzirisa mvura yakadai ine sodium, potassium, uye CHO inogona kubatsira kuchengetedza ropa glucose, electrolyte balance, uye mitambo yekutambira zvidzidzo zvinogara kwenguva yakareba kupfuura maminitsi makumi mashanu. CHO kuongororwa kwewaini inenge 4 muzana kusvika 8 muzana (60g / 1 L) inokurudzirwa kudzivirira kuderera kwehuwandu hwekuwedzerwa kwemvura.
- Apo kuwanika kwekudya kunogadziriswa, vatambi vanogona kubatsirwa ne-carbohydrate (CHO) -electrolyte soro kuti ibatsire kuchengetedza mamiriro ezvinhu, simba, uye electrolytes.
- Bvumira mazuva mashanu kusvika kune gumi kuti apinde mumoto. Vatambi vari kutonhorera zvakagadziriswa vane zvishomanana zvinokonzerwa nehutachiona hunobatanidza nekudzikisa mvura.
- Dzivisa kunwa mvura yakanyanyisa munguva yekushanda kwenguva refu (maawa mana) kuti urege kunwisa doro (hyponatremia). Kushandura mvura inofanira kuisa sodium, uye kudya kwemvura hakufaniri kupfuudza kurashikirwa kurasikirwa kuti urege kuita izvi.
- Idya chinwiwa chekugadzirisa mvura chinosanganisira glucose uye fructose mushure mokunge urovedza muviri uwedzere kuwedzerwa kwemvura. Kuwanda kweshuga mukati mewaini kunofanira kugoverwa kusvika pa2 muzana kusvika ku3 muzana (2 kusvika ku 3 g / 100 mL) kuderedza dambudziko rekudzivirira kwepamuviri uye kuchengetedza zvakakwana kushandiswa.
- Vatambi vari kutambura nehutano vanofanirwa kubvunzurudza chiremba wavo pamusoro pekugadzirisa mazano kuti vasanyanya kuwedzera mamiriro avo.
Zvinokonzera Zvikamu zveHydration Education
Kuramba kwakachengetedzwa kwakakodzera kune vatambi uye vanhu vanoshingaira. Kubudirira kwe hydration protocols kunogona kuwanikwa apo vatambi, vadzidzisi, vatambiki vadzidzisi, uye vanachiremba vebasa vanoshanda kune chinangwa ichi. Zvinonyanya kukosha zve hydration education sezvinoratidzwa muNational Athletic Trainer's Association (NATA) chirevo chekutarisa pane kushandiswa kwemvura kunosanganisira:
- Dzidzisa vateereri pamigumisiro yekudzikisa mvura pakuita muviri.
- Itai kuti vatambi vaudze sei maitiro ekutarisa maitiro ekudzivirira.
- Tendererai vatambi kuti vatore muzvirongwa zvavo zve hydration zvichienderana nehuturu hwekutuka, kunwa doro, uye mhinduro dzemunhu kune zvakasiyana-siyana zvemvura.
- Kurudzira vadzidzisi kuti vape simba rekudzokazve panguva yemitambo nemakwikwi, sezvavanoda mamwe mabheji uye mamiriro ezvinhu.
- Iva nechiyero chinopindira kubatsira vateereri pakuongorora uremu pamberi, panguva, uye shure kwebasa.
- Ipa iyo yakanakisisa yemvura yekugadzirisa mvura (mvura, CHO, electrolytes ) nguva, nguva, uye mushure mekuita muviri.
- Shandisai hydration protocol panguva dzose nemitambo, uye shandura iyo sezvinodiwa.
- Pakupedzisira, kukurudzira chiitiko nekugadzirisa uye kutonga kugadziriswa kuti kuderedze njodzi dzinobatanidzwa nekurovedza muviri mukupisa.
> Sources:
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> Brendon P. McDermott, PhD, ATC, FACSM et al., National Athletic Trainers 'Association Position Statement: Kuchinja Kwemagetsi kweMweya Wakashanda, Journal of Athletic Training , 2017
> Montain, Scott J., PhD, Hydration Zvikurudziro zveMitambo, Nhasi Mitambo yeMishonga yeMitambo, American College of Sports Medicine , 2008
> Nuccio RP et al., Muchengetedzo wemafuta mu Team Sport Vatambi uye Migumisiro yeHypohydration paCognitive, Technical, uye Physical Performance, Journal of Sports Medicine (Auckland, Nz) , 2017
> SM Shirreffs, Hydration in sport and exercise: water, drinks and other drinks, Nutrition Bulletin, Journal yeBritain Nutrition , 2009