Kuramba hydrated kunokosha kumunhu wose, asi vatambi vane zvimwe zvakanyanya kudiwa kunwa nekudzorera mvura mumvura panguva yekurovedza muviri. Mvura ndiyo inonyanya kukosha muviri wehupenyu uye ine mabasa akawanda anokosha kusanganisira kutarisa kutonhora, kuisa mafuta uye kuendesa mishonga uye kuparadza mumuviri wose.
Hydration During Exercise
Kuchengeta hydrated kunonyanya kukosha panguva yekurovedza.
Kuwana mvura yakakwana yakakosha kunokosha kunonyaradza, kushanda, uye kuchengeteka. Kana ukashandisa muviri wako kwenguva yakareba uye wakanyanya, zvinokosha zvikuru kuti unwe mvura yakakodzera yemvura.
Kunetseka Kwemajini Kunoderedza Kuita
Zvidzidzo zvakawana kuti vatambi vanorasikirwa nepashoma seviri kubva muzana yemutumbi wavo kuburikidza nekutuka vane gonho muropa iro rinokonzera mwoyo kushanda zvakaoma kuparadzira ropa. Dhesi muropa iro rinogonawo kutungamirira kumagunha emasumbu, chizuru, kuneta, uye kupisa kunosanganisira:
- Kuchena Kupera
- Heat Stroke
Zvinowanzokonzera Kuchengetedza Kwemhepo:
- Kusakwana kwemvura inowedzera
- Kuwedzerwa kwekufukura
- Kukundikana kutora mararamiro ekurasika panguva uye pashure pekuita
- Kushandisa mumvura yakaoma, inopisa
- Kunwa chete kana nyota
Ndeipi Inofanirwa Kutambira Atseti?
Nemhaka yokuti kune kusiyana kwakakura mukuputika kwemitengo, kurasikirwa uye kushandiswa kwehuwandu hwevanhu, zvinenge zvisingakwanisi kupa mazano chaiwo kana mirayiridzo pamusoro pemhando kana chiyero chemvura inyanzvi inofanira kupedza.
Kuwana huwandu hwakakwana hwehuwandu hwekumwa hunoenderana nemhando dzakasiyana-siyana dzemunhu mumwechete kusanganisira urefu uye simba rekuita muviri uye mamwe maonero akasiyana. Iko kune, zvisinei, nzira mbiri dzakadzika dzekufungidzira hydration yakakwana:
- Kuongorora urinhi yehuwandu huwandu nemuvara. Chimwe chiedza chakajeka chine mavara, mvura yakasvibiswa inogona kunge inoreva kuti iwe uri hydrated; ruvara rwakasviba, kuiswa mumuguta zvichida zvinoreva kuti iwe wakasvibiswa.
- Kuzvicherechedza iwe usati waita uye shure kwekuita. Chero chiremera chakakanganisika chinenge chichibva pamvura, saka edza kunwa zvakakwana kuti udzose kurasikirwa uku. Chero upi hupi hunorema hunogona kureva kuti uri kunwa kudarika iwe unoda.
Nzira Yekuti Vatambi Vanorasikirwa Nemvura
- Kureba kwakakwirira . Kushandisa pakakwirira kunowedzera kurasikirwa kwako kwechirwere uye saka kunowedzera zvaunoda.
- Kupisa. Kushandisa mukati mehuni kunowedzera kurasikirwa kwako kwemvura kuburikidza nekunyuka uye kuita zvekuita muhutori kunogona kukanganisa kukwanisa kwako kuona kuburitsa kwemvura uye kuwedzerwa mvura inopera kuburikidza nokuputika. Muzviitiko zvose izvi, zvakakosha ku hydrate.
- Sweating. Vamwe vatambi vanopika kupfuura vamwe. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uching Zvakare, zvienzanisa pamberi uye mushure mekuita zvekurovedza kutonga kurashikirwa kurasikirwa.
- Kudzidzira Nguva uye Kuwedzera. Kushandisa kwemaawa akawanda ( kutsungirira mitambo ) zvinoreva iwe unoda kunwa kakawanda uye kakawanda kuti urege kuneta mvura.
Kuti uwane huwandu hwemvura inoshandiswa pakuita zvekurovedza muviri, American College Of Sports Medicine inoratidza kuti "vanhu vanofanirwa kukudziridza zvirongwa zvinoshandiswa zvinoshandiswa mumvura zvinodzivirira zvakanyanya (zvinopfuura 2 muzana yehutano hwehutachiona hunoderedza kuwedzera kwehutano hwemuviri) kuderedza mvura. uye mushure mekuita mashizha kwemuviri kunobatsira pakusarudza mazamu emapfupa uye mapurogiramu akashandiswa ekugadzirisa mafashoni.
Kushandiswa kwezvinwiwa zvine electrolytes uye makhahydrates zvinogona kubatsira kuchengetedza mvura-electrolyte kuenzanisa uye kuita muviri. "
Maererano neInstitute of Medicine, kudikanwa kwemakinhydrate uye kushandiswa kwe electrolytes munguva yekurovedza kunofanirwa nekushanda nesimba, nguva, mamiriro okunze, nekusiyana kwemunhu muhuturu hwemajinga. Vanonyora, "zvinwiwa zvinodhaka zvinoshandiswa zvinogona kunge zvine ~ 20-30 meqILj1 sodium (chloride seyi anion), ~ 2-5 meqILj1 potassium uye ~ 5-10% mahydrohydrate." Sodium uye potassium ndeyekubatsira kutsvaira sarudzo ye electrolyte, uye sodium inobatsira kumutsa nyota.
Carbohydrate inopa simba yekurovedza muviri kupfuura maminitsi 60-90. Izvi zvinogonawo kugoverwa kuburikidza nesimba gels, mabhairi, uye zvimwe zvokudya.
Zvakadini Nezvinwiwa Zvemitambo?
Zvinwiwa zvemitambo zvinogona kubatsira vatambi vari kushandisa maitiro ekukwirira kwemaminitsi 60 kana kupfuura. Zvirwere zvinopa 60 kusvika ku100 makorikiti pa8 ounces zvinobatsira kupa zvidikanwi zvinodiwa zvinodiwa pakuenderera mberi kwekushanda. Hazvina kudikanwa kutora kurasikirwa kwesodi, potasium uye mamwe electrolytes panguva yekurovedza muviri sezvo iwe usingaiti kubvisa zvipfeko zvemuviri wako zvemaminerari panguva yekudzidzira. Kana zvakadaro, iwe unozviwana uchitarisa mumamiriro ezvinhu akawandisa kupfuura maawa matatu kana mashanu (marathon, Ironman kana ultramarathon, somuenzaniso) iwe ungangodaro unoda kuwedzera zvinetso zvemitambo ne electrolytes.
Gwaro Rinotungamirirwa Nezvinodiwa Zvirwere
Kunyange zvazvo kunyatsoshandiswa kwemvura kunenge kusingagoneki pamusana pekusiyana kweumwe munhu, vatambi vakawanda vanogona kushandisa zvinotevera zvinotungamira sekutanga kwekutanga uye kugadzirisa zvavanoda zvinodikanwa zvakakodzera.
Hydration Usati Wavedza muviri
- Inwa nezve 15-20 fl oz, 2-3 maawa asati uchitevedza
- Inwa 8-10 fl oz 10-15 min musati maita basa
Hydration During Exercise
- Inwa 8-10 fl oz kila 10-15 min panguva yekuvhima
- Kana ukashandisa nguva yakareba kupfuura maminitsi 90, kunwa 8-10 fl oz yekunwa kwemitambo (isina inopfuura 8 muzana yemakrohydrate) mushure memaminetsi gumi nemaminetsi makumi maviri nemashanu.
Hydration Pashure Pokurovedza
- Zvienzanise usati wasvika uye shure kwekuita zvekuita uye ushandise kurasikirwa kwemvura.
- Inwa 20-24 fl oz mvura yega 1 lb yakarasika.
- Idya chiyero che 4: 1 chemakinehydrates kune mapurotheni mukati maawa maviri mushure mekuvhima kuti udzore mabhuku e glycogen.
Kunwa mvura zhinji kwazvo
Kunyange zvazvo zvisingawanzoitiki, vatambi vanogona kunwa mvura yakawandisa uye vanotambura ne hyponatremia (kunwisa doro). Kunwa mvura yakawandisa kunogona kukonzera kutapudza kwakanyanya kwe sodium muropa-chirwere chakakomba chekurapa.
Sources:
Consensus Statement ye 1 International International Exercise-Associated Hyponatremia Consensus Development Conference, Cape Town, South Africa 2005. Clinical Journal of Sport Medicine. 15 (4): 208-213, July 2005.
Kudzidzira uye Kuchinja Kwemhepo, ACSM Position Stand, American College Of Sports Mishonga, Mishonga uye Sayenzi MuMutambo & Kuita Basa, 2007.
Institute of Medicine. Mvura. Mu: Dietary Reference Intakes for Water, Sodium, Cholride, Potassium uye Sulfate, Washington, DC: National Academy Press, mapeji 73-185, 2005.