Hym hydration yakakodzera inobatsira pakuzadzisa zvakanakisisa mumashanti makuru. Kuwana mvura yakakwana kunobatsirawo kune vanoita zvekuvaraidza kuti vashandise zvakanaka pavanokwanisa. Pakave nekurumbidzwa pamusoro pekuti mvura yakawanda sei kana zvinwiwa zvemitambo zvinodiwa uye pamusoro pemakore masheti akakurudzirwa kunwa mvura yakawanda kupfuura isu yatinoziva inodiwa.
Mirayiridzo pamusoro pemigumisiro yezvakakwana inoparidzirwa neInstitute of Medicine ye National Academies. Vanotaura kuti huwandu hwevanhu vane hutano hwakakwana hunozadzisa zvido zvavo zvezuva nezuva nekurega nyota kuva mutungamiri wavo. Havana kupa zvakananga, zvakadai sokuwanda kwegirazi dzemvura pazuva, nokuti zvinoda mvura zvinogona kuwanikwa kuburikidza nemhando dzakasiyana-siyana kunze kwekunwa mvura chete. Iboka rinopa mazano akakurumbira kuvatambi munzvimbo yemvura, sodium, uye potasium.
Sangano reMarathon International Medical Director Association rakarongedzawo mirayiridzo pamusoro pekuchengetedza kwevatambi munaMay 2006. Vanokurudzira kunwa doro remitambo pavanenge vachiita maminitsi makumi matatu kana kupfuura. Vanotaurawo kuti munguva yemarathon, zvakanakisisa kana vamhanyi vanoteerera miviri yavo uye vanonwa apo vanonzwa vachida.
Cherechedza kushaya mvura uye Hyponatremia
Hyponatremia , kana kudhakwa kwemvura, waiva mugumisiro we "kunwa, kunwa, kunwa" mantra, uye zvino mazano ari kuenda kune imwe nzira, "Imwai Zvishoma." Kune vakawanda vanoita, kudhakwa kwemvura chinhu chakakosha uye chakakomba zvikuru kubva kunwa mvura yakawandisa.
Nhamba dzevatori vechikwata chemarathlon uye marathon vanoita zviratidzo zvekudhakwa kwemvura vanoramba vachikura sezvo vazhinji vanowedzera maitiro vanoita zviitiko izvi.
Saka chii chakanaka chemvura yekunwa ? Zvakanaka, izvi zvose zvinoenderana, uye zvechokwadi, zvingasava zvakakosha kuedza kuzviona.
Iwe unoshandisa nguva refu uye uchiwedzera, zvakakosha ndezvekutora mvura yakarasika. Uye kune mumwe mutambi wenhepfenyuro, kurasikirwa kwemazana maviri kubva muzana wehutundu hwemuviri muhutachi hwakave hwakabatanidzwa nehotera muropa romuviri. Izvi zvinoita kuti mwoyo ushande zvakaoma kuitira kuti uite ropa neropa. Kune vatambi vemauto, izvi zvinoderera zvingaguma nekuderera kuduku mukushanda.
Kuoma mvura mumitambo kunogonawo kutungamirira kuneta, kushanda zvakanaka, kuderedza kubatana uye kushungurudzika kwemitsipa. IAmerican College Of Sports Medicine inopa mirayiridzo yevatambi maererano neyakanaka ye hydration uye inoshandiswa mvura.
Hydration Guidelines
Kana iwe uchinzwa kuti iwe unoda mamwe mararamiro ekutsanangurira kuti unofanira kunwa zvakadini, shandisa zvinotevera sekutanga.
Usanwa kupfuura 1 kikombe chemvura kwemaminitsi makumi maviri. Iwe unogona kuzvienzanisa zvakare uye mushure mekunge uchitevedza muviri kuti uwane pfungwa yehuwandu hwemvura inowanzorasika. Rimwe pound yakaenzana nemafuta anenge 24 emvura.
Zvinwiwa zveMitambo
Zvinwiwa zvemitambo zvinogona kubatsira vatambi vari kushandisa maitiro ekukwirira kwema 60-90 maminitsi kana kupfuura. Zvakakosha kutora kurasikirwa kwe sodium, potasium uye mamwe electrolytes panguva yekurovedza muviri. Ramba uchiyeuka kuti pasi pemamiriro ezvinhu akawandisa maitiro akawanda maitiro haabviri kupedza idzi minerals panguva yekudzidzira nguva dzose.
Kana, zvakadaro, iwe unozviwana uchitarisa mumamiriro ezvinhu akaipisisa kana kwenguva refu (Ironman kana ultramarathon) funga kuwedzera soro yekunwa ne electrolytes.
Hyponatremia (yakaderera ropa yeropadi yakagadziriswa) inogona kuitika munguva dzezvakaitika kwenguva refu apo vanomhanya vanonwa mvura yakawandisa yemvura yakajeka.
Kunobva:
Lewis G. Maharam, MD.FACSM (chigaro), Tamara Hew DPM, Arthur Siegel MD, Marv Adner, MD, Bruce Adams, MD naPedro Pujol, MD, FACSM. "IMMDA Revised Fluid Recommendations kune Vanomhanya neVafambi." IMMDA. 6 Meyi 2006.