Ziva Kuwanda Kwakawanda Kwaunofanira Kuita Kudzivirira Kuchinja Kwemvura
Paunofamba rwendo rurefu kana kufamba kwenguva pfupi, zvakakosha kunwa mvura yakakwana nemamwe mvura kuitira kuti usasvibiswa . Asi zvinogona kutora vamwe kuronga kuziva kuti vangatora zvakadini, kana kuti kangani iwe uchada kukwanisa kugadzirisa bhodhoro rako remvura kana hydration pack.
Mvura Yakadii Yaunoda
Kutonga kwechigunwe ndechokuti iwe unoda kunwa katatu kusvika kumatanhatu emvura inokwana maira imwechete, kana anenge maminitsi gumi nemashanu kusvika kumakumi maviri.
Ndiyo mukombe wehafu yekapu yemvura. Rega nyota ive yako yekutanga kutungamirira uye unwe kana uine nyota. Icho chati iri pasi apa chichakubatsira iwe kuziva kuti mangani mabhodhoro anotenderera.
Kwekufamba kwenguva refu, tevera mitemo yekudhakwa yevatambi . Iwe unogona kuongorora kuzviongorora pamberi uye shure kwekufamba kwenguva refu kuti uone kana uri kuwana mvura yakakwana uye uchitsiva munyu usina kurashikirwa.
Mvura Yakawanda Sei Kutakura
Nzira dzakawanda dzinoshandiswa kutakura mvura nemwi dziri mumapupa makumi matanhatu nemasere akadzivirirwa, mabhodhoro emitambo anogadziriswa makumi maviri nemasere, uye mashizha emhando dzakasiyana-siyana (50/70/100 fluid ounces kana 1.5 / 2/3 litita). Chati iri pasi apa chinoratidza huwandu hwehuwandu hwemahombodo huzadza uye hydration pack inozadza iwe unoda panguva yekufamba kwako.
Mvura Yakawanda Yaunogona Kuda Kubva Mukufamba Nguva | ||||||||
Walking Time | mL | fl. oz. | 16 fl.oz | 20 fl.oz | 32 fl.oz | 50 fl.oz. | 70 fl.oz. | 100 fl.oz. |
15 min. | 125-250 | 4-7 | 1 | 1 | 1 | 1 | 1 | 1 |
30 min. | 125-250 | 7-14 | 1 | 1 | 1 | 1 | 1 | 1 |
45 min. | 375-750 | 11-21 | 1-2 | 1 | 1 | 1 | 1 | 1 |
1 awa | 500-1000 | 14-38 | 1-2 | 1-2 | 1 | 1 | 1 | 1 |
1 1/4 awa | 625-1250 | 18-35 | 2 | 1-2 | 1-2 | 1 | 1 | 1 |
1 1/2 awa | 750-1500 | 21-42 | 2-3 | 1-2 | 1-2 | 1 | 1 | 1 |
1 3/4 maawa | 875-1750 | 25-49 | 2-3 | 2-3 | 1-2 | 1 | 1 | 1 |
2 hours | 1000-2000 | 28-56 | 2-4 | 2-3 | 1-2 | 1 | 1 | 1 |
2 1/4 maawa | 1125-2250 | 32-63 | 2-4 | 2-3 | 2-3 | 1-2 | 1 | 1 |
2 1/2 maawa | 1250-2500 | 35-70 | 3-5 | 2-4 | 2-3 | 1-2 | 1 | 1 |
2 3/4 maawa | 1375-2750 | 39-77 | 3-5 | 2-4 | 2-3 | 1-2 | 1 | 1 |
3 maawa | 1500-3000 | 42-84 | 3-6 | 2-4 | 2-3 | 1-2 | 1-2 | 1 |
3 1/2 maawa | 1750-3500 | 49-98 | 4-7 | 3-5 | 2-4 | 1-2 | 1-2 | 1 |
4 maawa | 2000-4000 | 56-112 | 4-7 | 3-6 | 2-4 | 2-3 | 1-2 | 1-2 |
4 1/2 maawa | 2250-4500 | 63-126 | 4-8 | 3-7 | 3-5 | 2-3 | 1-2 | 1-2 |
5 maawa | 2500-5000 | 70-140 | 5-9 | 4-7 | 3-5 | 2-3 | 1-2 | 1-2 |
5 1/2 maawa | 2750-5500 | 77-154 | 5-10 | 4-8 | 3-6 | 2-3 | 2-3 | 1-2 |
6 maawa | 3000-6000 | 84-168 | 6-11 | 5-9 | 3-6 | 2-4 | 2-3 | 1-2 |
6 1/2 maawa | 3250-6500 | 91-182 | 6-12 | 5-9 | 4-7 | 2-4 | 2-3 | 1-2 |
7 maawa | 3500-7000 | 98-196 | 7-13 | 5-10 | 4-7 | 2-4 | 2-3 | 1-2 |
7 1/2 maawa | 3750-7500 | 105-210 | 7-14 | 6-11 | 4-8 | 3-4 | 2-3 | 2-3 |
8 hours | 4000-8000 | 112-224 | 7-14 | 6-13 | 4-8 | 3-5 | 2-4 | 2-3 |
Iyo chati inoratidza zvakasiyana-siyana, sezvaunoda kuti uone kuti chii chinokubatsira iwe. Mutemo wakareruka wegumbo ndewe "kunwa kana uine nyota." Kana iwe ukawana iwe uri kunze kwemvura uye uchiri nyota, uchaziva kuti unofanirwa kunge uri pamucheto wakakwirira wezera kunze kwekupedzisira kumucheto.
Kune rumwe rutivi, zvinokwanisika kunwa zvakanyanya mvura mvura uye kushambidza muviri wako munyu, zvichiita kuti hyponatremia , iyo inotyisawo.
Usazvimanikidza kunwa zvakanyanya, kunwa kana uine nyota.
Nguva Yekushandisa Soro Soro
Paunofamba kweawa, kunyanya kana uri kutuka, ungada kutanga kushandisa soro yekunwisa zvinotsiva sodium nemamwe electrolyte uri kurasikirwa. Zvimwe, ivai nehokudya ine munyu. Asi ramba uchinwa mvura yakakwana. Zvimwe zvinounwa zvinwiwa zvemitambo zvakasvibiswa nemwi zvinowedzera kumvura, kana kushandura kune imwe yakagadzirirwa mitambo.
Kutakura Mvura: a Pint (500 mL) Anoyera Pound
Ramba uchifunga kuti mvura uye zvinwiwa zvemitambo zvinorema chaizvo. Kana iwe uchida kuchengetedza uremu asi unoda mamwe mvura, iwe uchada kugadzira hurongwa hwekuti iwe uchazadza bhodhoro rako kana hydration pack .
Kunobva:
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