Imithethonqubo ye-Hydration kanye neGear for Walkers
Ukuphuza nokuhamba kufanele kuhambe ndawonye. Umzimba wakho uzolahlekelwa amanzi uma uhamba futhi ungagcina uphelelwe amanzi. Kodwa kubalulekile ukuthi ungaphuzi okungaphezu komzimba wakho okudingayo. Funda ukuthi ungakanani nokuphuza ngaphambi, ngesikhathi, nangemva kokusebenza kwakho kokuhamba.
Ukuphuza Ngaphambi Kokuhamba
Kuhle ukuhleleka kahle ngaphambi kokuzivocavoca.
- Phuza Ngaphambi Kokuhamba : Lungisa ukuhamba kwakho ngokuphuza igala lamanzi (ama-17 ama-ounces noma ama-milliliters angu-500) amahora amabili ngaphambi kokuhamba kwakho. Lokhu kuzovumela isikhathi sokuba noma yini eyengeziwe ukuze idlule emzimbeni wakho futhi isuswe emcinini wakho ngaphambi kokuthi uhambe umzila.
- Nciphisa i-Caffeine : Gwema iziphuzo ze-caffeinated ngaphambi kokuhamba kwakho. Zenza ukuba ulahlekelwe uketshezi, okwenza ube yi-thirstier kanye nokwenza ukuthi uthathe izinyathelo ezingathandeki endleleni yokuguqula.
- Usawoti Ngaphambi Kokuhamba Okude : Ngaphambi kokuhamba okude, ube nosawoti owengeziwe ngesidlo noma isinkwa sakho ukuze ube ne-sodium eyanele yokuhlala ibhalansi.
- Hlela Amanzi Amanzi : Phatha amanzi nawe noma uhlele amanzi okuyeka endleleni lapho uzokwazi khona ukuphuza isiphuzo samanzi yonke imizuzu engama-20. Umthombo wamanzi angeke ukwazi ukuletha amanzi okwanele ukuze uthole ikhobe egcwele. Sebenzisa ishadi lokubala amanzi wokuhamba ukuze uthole ukuthi ungakanani amanzi okumele uwathathe ukuze uqinisekise ukuthi usenele.
Indlela Yokuphuza Ngesikhathi Sokuhamba Kwakho
Ukubusa okuyisisekelo kwesithupha kuwukuphuza indebe yamanzi njalo imizuzu engu-20, noma cishe imitha ngayinye. Nazi izinkombandlela ukuthi yini nesikhathi sokuphuza ngesikhathi sokuzivocavoca:
- Amanzi : Ukuhamba ngezinyawo amahora amabili noma ngaphansi, amanzi alula noma anamanzi yisiphuzo esihle kakhulu.
- Iziphuzo zemidlalo ye-Electrolyte noma izidakamizwa ezinomsoco Ngesikhathi eside Ukuhamba : Uma ukuhamba kwakho kuzoba isikhathi eside kunamahora amabili, isiphuzo sezemidlalo noma ukudla okusawoti njengama-pretzels angasiza ekunakeni kwamanzi emzimbeni kanye nokuthuthwa kasawoti, kanye nokunikeza ama-carbohydrate amandla.
- Phuza Ngenkathi Isithathu : Imithetho endala yokuphuza ngaphambi kokuba ukomile yaxoshwa ekuqaleni kwawo-2000. I-USATF kanye ne-International Marathon Medical Directors Association bathi abagibeli nabagijimi kufanele bathemba izindlela zabo zokuphuza kanye nokuphuza uma besomile .
- Thatha Isiphuzo Esikhulu : Ukutadisha okuthakazelisayo kutholakale ukuthi amanzi kanye nezinye iziphuzo zizongena ngokushesha uma uphuza indebe noma ngaphezulu ngesikhathi esisodwa, kunokuba uthathe amanzi njengama-sps amancane esikhathini eside.
- Ukuphuza Uma Ushaya : Kungenzeka ukuthi ukoma njalo lapho ujeziswa, ngakho-ke ulungele ukuthola ukufinyelela kwamanzi uma wazi ukuthi uzothuthuka.
- Izimo Eziphezulu Nezimo Sezulu : Ulahlekelwa ngamanzi amaningi ngaphezulu, ezindaweni ezishisayo, nalapho umswakama uphansi, futhi kungase kudingeke uphuze ngaphezu kokuvamile. Futhi, ake ukoma ube ngumqondisi wakho futhi uphuze ngokushesha uma uzizwa ukomile.
- Hlanganisa Amanzi Akho : Yenza amanzi akho anambitheke kahle ngakho uzofuna ukuphuza ngaphezulu. Ungangeza i-squirt ye-lemon noma amanye ama- flavorings emanzini wakho .
Ukuphuza Emva Kokuhamba Kwakho
Uma usuqedile ukuzivocavoca, qeda ngesiphuzo.
- Gcwalisa: Emva kokuhamba kwakho, uphele ngesinye isiphuzo samanzi amakhulu
- Ama-electrolytes: Emva kokuhamba okude, ungadluli emanzini ahlanzekile, sebenzisa iziphuzo zezemidlalo, kanye / noma ukudla okusawoti ukuze uphinde ugcwalise amasilika.
Izimpawu zokuphelelwa amandla kwamanzi
Uma ulahlekelwa ngamanzi amaningi kunokuba uthathe indawo, ungase ube nalezi zimpawu:
- Ukoma ngokweqile
- Umchamo omnyama ophuzi noma awukho umchamo
- Ukukhathala
- Ukuzondwa, ukuphawula noma ukuphelelwa amandla
- Isikhumba, amehlo, nomlomo
Izimpawu ze-Hyponatremia
Uma uphuza uketshezi oluningi (amanzi noma isiphuzo sezemidlalo), ungagcina uphakamisa i-sodium yakho yegazi. Lena inkinga evamile yabagijimi abahamba kancane nabahamba ngezinhlanga.
- I-nausea
- Izinwele
- Ukukhathala
- Ama-cramp muscle nama-spasms
Phuza Amanzi Ahlanzekile, Ahlanzekile
Awudingi uhlobo olulodwa lwamanzi ukuze uhlale kahle.
- Namathisela amanzi emanzini kamasipala e-US noma eCanada aphelele kahle ngezinhloso eziningi.
- Abanye abahambahambayo bakhetha ukunambitheka kwamanzi ahlungiwe noma ama-designer. Qinisekisa ukuthi uhlanzekile futhi usomile amabhodlela angasebenzisiwe ngaphambi kokuwagcwalisa.
- Ungaphuzi amanzi kusuka echibini noma emfudlaneni ngaphandle uma uhlunga noma ulihlanza. Ezindaweni eziningi, kukhona ama-parasite amahle afana ne- Giardia lamblia no- Cryptosporidium emifuleni yezintaba "ezingahlanjululwa". Amanzi ngokwemvelo angcolile yi-squirrels nezinye izilwane ezincane.
> Imithombo:
> Ukungcola amanzi. I-MedlinePlus. https://medlineplus.gov/dehydration.html.
> Hew-Butler T, Rosner MH, Izinyoni-Godek S, et al. Isitatimende seNgqungquthela YokuThuthukiswa Kwentuthuko Yobumbano Yokuzivocavoca Yomhlaba Wonke, iCarlsbad, eCalifornia, 2015. I-Clinical Journal of Medicine Sport . 2015; 25 (4): 303-320. i-doi: 10.1097 / jsm.0000000000000221.
> Leiper JB. Isiphetho Sama-fluids Ahlotshiwe: Izinto Ethinta Ukuqothulwa Kwesiswini Nokugonywa Kwezinswakama Kubantu. Ukubuyekezwa kokudla . 2015; 73 (isib. 2): 57-72. doi: 10.1093 / nutrit / nuv032.
> I-Maharam LG (isihlalo), i-Hew T, i-Siegel A, i-Adner M, i-Adams B, i-Pujol P. " Iziphakamiso ze-IMMDA ezibuyekeziwe ze-Runners and Walkers ." I-IMMDA. 6 Meyi 2006. (njengamanje ngo-2017).