Kuramba hydrated kunokosha kumabasa ako ekushanda uye, zvinonyanya kukosha, pakudzivirira zvirwere zvinotonhora. Kuoma mvura mumitambo kunogona kutungamirira kuneta, kushaya musoro , kuderera kubatana, uye kushungurudzika kwemisungo . Zvimwe zvirwere zvinotonhora kupisa, zvakadai sokupisa kupera uye kupisa , zvinokonzera mimwe migumisiro yakakomba. Vanomhanya vanoda kubhadhara kuti chii uye kuti vari kunyanya kunwa sei, munguva uye shure kwekuita zvekuita.
Pre-Run Hydration
Kana uri kutora nguva yakareba kana kuti nhangemutange (kupfuura maira 8 kusvika ku10), zvakakosha kuve nechokwadi kuti iwe wakanyatsotungidzirwa zvakanaka mumazuva mashomanana anotungamirira kusvika nguva yako yakareba. Iwe unoziva kuti iwe wakanyatsochengetwa zvakanaka kana iwe usingawani mavhesi makuru emvura yakanyanyisa kanomwe pazuva. Mumazuva anotungamirira kune nguva yako yakareba (kana rudzi), inwa mvura zhinji uye isiri doro rinodhaka. Kunwa doro hakusi kungokuvhiringidza chete, asi kunogona kukudzivirirawo kuti urege kurara zvakanaka usiku. Haisi pfungwa yakanaka yokumhanya nechekudzivirira nokuti iwe unogona kunge wakanyangarika paunotanga kushanda.
Awa imwe usati watanga kumhanya kwako, edza kunwa maawa anenge makumi matanhatu emvura kana imwe isiri caffeinated fluid. Rega kunwa panguva iyoyo, kuitira kuti iwe unogona kuvhara mvura inowedzera uye udzivise kumira kuti uende kugezi panguva yako. Kuti uone kuti uri hydrated usati watanga kumhanya, unogona kunwa mamwe maawa 4 kusvika ku8 iwe usati watanga.
Kunwa paMhanya
Iko mazano aripo pamusoro pekushanda uye hydration iri nyore - edza kunwa kunenyota. Zviratidzo zvesayenzi zvinoreva kuti kunwa kana uine nyota kunogona kubatsira kudzivirira kunyura (izvo zvinogona kukonzera kupera simba ) uye kunwisa muviri, izvo zvinogona kutungamirira ku hyponatremia (yakaderera mumunyu weropa nekuda kwekusava nemvura kusachengetedza).
Kana uri kutsvaga mutemo mukuru wechidzitiro chekushandiswa kwemvura panguva yekumhanya kwako: Unofanirwa kutora maawa mana kusvika ku6 emvura yemvura mumaminetsi makumi maviri nemakumi maviri panguva yekutamba kwako. Vanomhanya vanomhanyisa kudarika makiromita masere makiromita vanofanira kunwa maawa 6 kusvika ku8 pamaminitsi makumi maviri. Panguva yekushanda kwenguva yakareba (90 maminitsi kana kupfuura), zvimwe zvekudya kwako kwemvura kunofanira kusanganisira kunwa kwemitambo (kufanana neGatorade) kutora nzvimbo yakarashika sodium nemamwe minerals (electrolytes). I-carbohydrates uye electrolytes mukunwa kwemitambo inobatsirawo kuti uwane mvura inonaya nokukurumidza.
Kana iwe usingakwanisi kuwana mvura mumigwagwa yako inofamba, iwe unofanira kutakura mvura yako pachako newe. Heano zvimwe zvinotakura zvinoshandiswa zvinogona kushandiswa kugadzirisa mvura yako paunenge uchimhanya. Zvisinei, kana uri kumhanya munhangemutange, iwe haufaniri kutakura mvura yako pachayo nokuti inofanira kuva nemvura inodzika mukati.
Kusarudza Kupika Kwako Mhiko
Izvo zvinorayirirwa pamusoro apa ndiyo mitemo inokosha yechigunwe, asi zvakakosha kuyeuka kuti munhu wese anodikanwa mumvura inopesana. Vamwe vanhu vanopika kupfuura vamwe.
Kuti uone kuti mvura yakadini inotora panguva yekumhanya kana kuti dzinza, unofanirwa kuziva ruzivo rwako, uye izvozvo zvinogona kuenzana pakati pe1 kusvika ku4 makore neawa. Zvienzanise mushure mushure mekudzidziswa kwemazuva, uye zvakare zvakare shure.
Rimwe pondo rekureruka rinokwana 1 pint yemvura kurasikirwa. Tarisa jira rako uye ushandise izvi kuti uone kuti iwe unoda sei mumvura panguva yekumhanya kana kuti dzinza. Somuenzaniso, kana iwe uchinge warasikirwa nemaundi 2 paawa rinomhanya, ndiwo 2 pints kana 32 ounces. Nokudaro, iwe unoda mafuta masere emvura kana zvemitambo maminitsi gumi nemaviri. Cherechedza mamiriro ekunze musi iwoyo, uye ramba uchifunga kuti iwe unogona kuchinja kushandiswa kwako kana mamiriro acho akasiyana. Iwe unogona kuita swe sweat test pane imwe zuva kuti uone kuti mamiriro akasiyana sei anokuvadza kuraira kwako.
Post-Run Hydration
Usakanganwa kudzokazve nemvura kana kunwa kwemitambo mushure mokunge iwe uchimhanya.
Vamwe vanhu vanonzwa zvinokonzerwa nekupera simba kwemaawa mushure mokunge vatiza nekuti vakundikana kunwa mvura shure kwekupedzisa. Zvienzanise zvakare mushure mokunge mhanya. Iwe unofanirwa kunwa mashizha makumi maviri nemakumi maviri emvura emvura imwe neimwe yakarashika. Kana urinhi yako iine masikati machena mushure mokumhanya kwako, unofanirwa kuramba uine mvura. Inofanira kuva chiedza chemonamoni.
Kunobva:
Maharam, Lewis, MD, uye al. "IMMDA's Revised Fluid Recommendations kune Vanomhanya neVafambi" 5/6/2006