Kuderedza mvura uye Hyponatremia Ndezviitiko Zvimwe Ngozi dzeStart Walk Walkers
Kuchengetedza mvura yakakwana uye munyu mumuviri wako panguva yakareba kureka chiitiko chakadai se marathon, 20-miler, kana kuti hafu-marathon kunokosha pakupedzisa kunzwa zvakanaka. Kuwana hydration zvakanaka kunogona kudzivirira kupedza nguva mu tende rezvechiremba kutora IV kana rwendo runotyisa kuenda kuimba yekukurumidzira. Usapedza nhangemutange yako nekutasva mumakumbo engoro kana ambulensi-dzidza kunwa zvakanaka.
Kuderedza mvura
Kushaya mvura yakawanda kuri kurasikirwa mvura yakawanda kubva mumuviri wako. Iwe ucharasikirwa nemvura nekuda kwepfupa uyewo nemhaka yekufema.
Zviratidzo zvekudzikisa mvura zvinosanganisira muromo wakaoma, kuneta, chizivo, kurwadziwa kwepamuviri, kurwadziwa shure, kuora musoro, kusagadzikana, uye kuderera kunonoka. Iwe urinhi waunopfuura ungave wakaita rima ruvara kana goridhe.
Mutemo wekutanga wegunwe ndewokutanga kufamba kune 16 oz. yemvura (pint kana hafu litre), uyezve kuzadzisa nekapu yemvura kwemaminitsi gumi nemashanu kusvika ku20. Icho chiri nehombodo yemvura yakazadza awa, inenge hafu yerita kana pint. Pedza kufamba kwako negirazi guru remvura.
Paunenge uchifamba, inwa chero paunonzwa uine nyota zvakare. Mvura inoshanda zvakanaka sokudzorerazve kufamba kwemaawa. Nekufamba kwenguva refu uye iyo kwaunenge uine sweti yakawanda, iwe unofanira kufunga nezvokuzadza electrolytes (munyu) zvakare, uchishandisa zvinwiwa zvemitambo. Ona mamwe mashoko mukunwa mitemo yevanokufamba kure nevatambi vanobva kuMarudzi Marathon Medical Director's Association.
Hyponatremia (Kurasikirwa kweSodium kana Muviri Munyu)
Kupikisa kunobvisa zvose mvura nemvura (salroti) kubva mumuviri wako sezvaunofamba. Zvichienderana nemhepo inonaya, iwe unogona kusaona kuti uri kurashika zvakadini. Nekufamba kwemaawa, kudzorera electrolytes yako nekunwa kwemitambo kunokosha zvakare kudzivirira hyponatremia.
Zviratidzo zve hyponatremia zvinosanganisira kuora mwoyo, misoro, misoro, kuvhiringidzika, kutaura kwakanyarara, kuputika uye maoko akawirwa .
Inokurudzirwa kunwa rimwe bhodhoro remidziyo yemitambo kumabhodhoro maviri emvura. Kudya zvokudya zvakasviba zvakadai se pretzels munguva refu kufamba kune imwe nzvimbo inobva munyu. Iwe unogona kutotanga kushandisa rimwe remakato maduku emunyu waunoona pazvokudya zvekudya zvishoma-mamwe madzinza anopa avo vari kunze.
Pazvikoro zvemarefu zvakadai se marathon kana hafu marathon, vanofamba uye vanonoka kumhanya vari panjodzi yokunwa mvura yakawanda pachena uye vachidzinga miviri yavo, zvichiita kuti vawane zvirwere zvinotyisa ne hyponatremia. Rega nyota ive yako kutungamira panzvimbo pane kukura mvura yakawanda.
Iwe unogona zvakare kuva pangozi mushure mokunge wapedza kufamba kwako. Dzozai mvura, asi usanyanya kudarika mvura. Iva nechokwadi kuti uri kuenzanisa mvura nemvura yakasvikika kana kunwa doro re electrolyte.
Kuwana Hydration Right
Zvienzanise pakarepo pamberi uye pakarepo mushure mokufamba kwenguva refu. Kana uri kuwana mvura yakaoma, uremu hwako huchadonhera kubva pakurasika kwemvura. Kana iwe uri kurasikirwa mumuviri weryu uye kunwa zvakanyanya mvura isina munyu, iwe uchawana uremu. Chengeta zvinyorwa zvekuti chii uye zvakadini iwe wakanwa, sweat level, salt, etc.
uye gadzirisa kuitira kuti iwe usawana kana kurasikirwa panguva yekufamba.
Nzira Yokutakura Mvura Yakakwana Nemaitiro Inwa Pakufamba Kwenguva
Iwe unofambisa sei zvinwiwa zvemitambo paunenge uchidzidzira kufamba kwenguva refu uko iwe usiri kuzotsigirwa? Tichifunga kuti une tsime remvura, tenga poda yemidziyo yekunwa mitambo uye uikanganise nemvura yako. Inowedzera uwandu humwe uwandu hwepakiti yako uye hunogona kukuchengetedza kubva kunze kwemukana wekutsvaga.
Shandisa iyi yekufamba mvura yekutora chati kuti uone kuti mvura yakadini uye zvinwiwa zvemitambo zvaunoda panguva yekufamba kwenguva refu, uye ita zvirongwa zvekuti uchawana sei zvigadziriswa.
Kana chiitiko kana rudzi ruchipa magetsi emvura nechinwiwa chemitambo nemvura, zvichiri kudiwa kuti utakure mvura yako uye zvinwiwa zvemitambo.
Iwe unogona kuva nenyota pakati pemvura inodzika, uye kana usinganwi kana uine nyota, uri kuzviisa pangozi. Kunyange zviitiko zvakanaka zvinogona kubuda mumikombe, zvinwiwa zvemitambo kana mvura pamvura inomira iwe waivimba nayo. Inokurumidza uye inononoka kufamba vanogona kuuya pamigodhi isati yasimudzwa kana yakatovharwa. Vakachenjera vanofamba nguva dzose vanotakura mvura yavo pachavo nekunwa zvemitambo, kana zvakadaro.
Nokuda kwemashoko pane zvakanakisa zvikwata uye mvura yevatakuri, ona izvi zvisarudzo:
6 Deadly Quotes Pamusoro pemvura uye Mitambo Imwai Pakufamba Marefu
Anne Thimm akanzwa zvikonzero zvizhinji zvekusawa mvura yakakwana uye kunwa kwemitambo paBatano kanonzi Walk-3 Day Walk. Kufamba makiromita makumi maviri pazuva kwemazuva matatu mumamiriro ekupisa, zvikonzero izvi zvinogona kukuisa muchipatara. Heino mutsara wake uye mhinduro dzake pamusoro pokuti nei ichi chiri kufungidzira kwakaipa:
1. "Ndinovenga zvinwiwa zvemitambo! Handizonwi."
Kana iwe usingadi mafuta ekugadzirisa zvinodhaka zvinoshandiswa pamitambo yakareba, iwe unogona kuve nyore kubatwa ne hyponatremia. Kunyange zvazvo mishonga yakasviba yakaisvonaka, haisi iyo inobatsira zvachose ye electrolytes mumidziyo yemitambo. Zvisinei, iwe unogona kuedza dzimwe nzira itsva itsva dzakadai se electrolyte replacement energy chews kana electrolyte replacement gummy bears. Iwe unogona kuwana izvi pakushambadzira zvikafu, asi iva nechokwadi chekutenga avo vanoti vanoti vanotsiva electrolytes.
Kunyange zvazvo kushandiswa kwemitambo isina kufananidzwa ndiyo yakasarudzwa pane yakasarudzwa, iwe unogona kutanga nekusanganisa zvekunwa zvako zvemitambo pahafu yesimba kusvikira iwe uchikwanisa kuzvitsungirira. Iko kune zvakasiyana-siyana zve electrolyte zvinoshandiswa zvinwiwa zvinowanikwa pane mazuva ekare apo Gatorade akatanga kutanga. Edza marudzi akasiyana kusvikira iwe uwane iwe unofarira.
2. "Ndakafamba chiitiko chose gore rakapera uye handina kunwa chero mitambo yemitambo."
Iwe wakanga uine ruzivo kana iwe unenge wakasiyana nemasabolism. Gore rino, iwe ungasave wakanakira. Zvinonyanya kukosha, munhu wauri kureva izvi kuti afunge kuti vanogonawo kuzviita pasina zvinwiwa zvemitambo. Zviratidzo zvadzo zvakasiyana nezvako. Hupupuriro hwako hunovaendesa kune unhu hunopisa.
3. "Ndinofanira kunwa chimwe chinhu, asi ini ndinongoita yepepuru (kana yearimani, kana yezvitsvuku) zvinwiwa zvemitambo." Ichi chigumisiro hachina kunaka kwangu.
Mikana ndeyokuti kana iwe ukangodha kunwa chimwe chakanaka chekunwa kwemitambo, haungawaniki chero kupi zvako kufamba. Usaronga pamusoro pekugadzirisa kwemafuta ose ekunwa pamisasa yose. Imwai zvose zvinowanikwa.
4. "Handizvo zvinonwiwa zvinotonhora panguva iyi, ini ndichamirira kusvikira kune imwe inotevera."
Usamirira, kunwa kunyange kana kuchidziya. Mhedzisiro ndeyekuti, kana imwe ikamira iri kunze kwemvura inotonhorera yechando, nzvimbo inotevera ingave isingave nayo. Inogona kunge isingafari sezvinongoita kana inotonhora, asi iwe uchange uchiri kunwa mvura, munyu, uye shuga muviri wako unoda.
5. "Ndiri pakudya, uye ini handidi makori."
Iwe uri pakutsungirira kukuru, uye iwe unoda makirori panguva yekurovedza muviri. Kufamba kwako zuva roga kana kuti zuva rekushanda hausi zuva raunofanira kuvhara makirori. Iwe unongogadzira matumbu ako nekutsungirira kana iwe uchizvichengetedza zvakanaka zvakapiwa nemvura yakakwana uye mafuta.
Sources
> American College of Sports Mushonga Chimiro Chimiro: Chikafu uye Athletic Performance. Mishonga & Sayenzi muMutambo & Kuvhidzira . 2009; 41 (3): 709-731. doi: 10.1249 / mss.0b013e31890eb86.
Maharam, LG. et.al. "IMMDA's Revised Fluid Recommendations kune Vanomhanya uye Vanofamba." IMMDA. 6 Meyi 2006.