Ukuthola amanzi okuphuza ngesikhathi sokuqeqeshwa kanye nemicimbi kubaluleke kakhulu - uphuze ngokweqile futhi ubungozi hyponatremia , uphuze kakhulu futhi uphelelwe amanzi ngokweqile.
Ukwehla kwamanzi emzimbeni kuyinkinga evame kakhulu kubo bonke abagibeli bezimoto, kanti abagibeli be-marathon nabagijimi abahamba kancane yibo abasengozini enkulu ye-hyponatremia. I-American College of Sports Medicine yashicilela imihlahlandlela ngokusekelwe ezincwadini eziningi ezedlule ku-June, 2005, "Imibiko Yamanje Yezemithi Yezemidlalo." Iseluleko esilandelayo sisuka ekukhululweni kwabo ngo-Okthoba 20, 2005.
Ncipha Ingozi Yombili I-Hyponatremia Nokudambiswa Kwendle
I-Hyponatremia : Ukuphuza amanzi amaningi noma ezinye izikhukhula kunganciphisa i-sodium endaweni yengozi. Abagijimi abancanyana nabahamba ngezinyathelo ezide kakhulu kubonakala sengathi banengozi enkulu.
Ukwehla kwamanzi : Lokhu kuyingozi engavamile ngesikhathi sokushisa kwesimo sezulu eshisayo. Yandisa ingozi yokugula okushisa kubandakanya ukushaywa kwesifo sokushisa. Ngaphezu kokulimaza ukusebenza, kungabangela inhliziyo.
UWerry Kenney, uF.D., i-FACSM ixwayisa ngokuya ngokweqile kokuphuza ngokweqile noma ukuphuza kakhulu. "Isihluthulelo 'ukuphuza ngokuhlakanipha, hhayi ukuphuza maxally'," kusho ukukhululwa kwezindaba.
Phuza ekulahlekelweni kweMfluid Fluid naku-Schedule
Ochwepheshe baphetha ngokuthi ukuphuza ngaphambi, kokusebenza nangemva kokuzivocavoca kuyadingeka ukuze umzimba uhlale kahle futhi ugcine ukushisa komzimba. Kodwa abantu bahluka kakhulu ngokulingana ukuthi badinga kangakanani, ikakhulukazi ezimweni ezahlukene zokushisa nomswakama.
Isixazululo esingcono kakhulu ukuthola isilinganiso sabo sokukhukhumeza ngehora ngalinye ngokubheka ukuthi bangakanani uketshezi abaye bathatha uma kuqhathaniswa nokushintsha kwesisindo ngesikhathi sehora lokuzivocavoca. Ukwazi lelo nani, bangabeka isimiso sokuphuza inani elifanele lamanzi ngesikhathi sokuzivocavoca.
Thatha amacebiso kusuka ku-ACSM Ukuzivocavoca nokuma kwe-Fluid Replacement Stand
- Qala ukuphuza ekuseni ngesikhathi sokuzivocavoca, bese ushintsha amanzi okuhamba ngendlela ehamba phambili kunokuba uzame ukubamba indawo esheshayo yokushintsha amanzi.
- Okwesithathu Kungase Kungabi Nokwanele : Umgijimi kungenzeka ukuthi ulahlekelwe uketshezi oluningi kunokuba ukoma kwabo kuboniswe. Akuyona inkomba engenangqondo, ikakhulukazi uma kuthuthumela ngaphezu kokujwayelekile.
- Ukuqapha Isisindo Ukulahlekelwa Isisindo : Gubungula ngaphambi nangesikhathi sokuzivocavoca isikhathi eside ukuze uthole ukuthi ingakanani uketshezi oluzothatha indawo futhi ukuthi ungase uphuze kaningi kangakanani ukushintsha amanzi aphelelwe yisikhuku.
- Phuza ngokubambisana kunokuba uthathe ukuphuza okuphuza kakhulu : leli chinga liphumelela kakhulu ekugcineni ibhalansi yamanzi. I-ACSM iphawula ukuthi ukuphuza ivolumu enkulu ngesikhathi esisodwa kungabangela ukukhiqizwa komchamo okusheshayo nokuqedwa esikhundleni sokushintshwa kwamanzi.
- Ukulahleka kwe-Fluid Loss : Uma umgijimi engavuki futhi emile, angeke adinge uketshezi okuningi.
- Yidla ukudla okunezinyosi kanye neziphuzo ngesikhathi sokuzivocavoca isikhathi eside : Ukudla okusawoti okune-salty kanye neziphuzo zezemidlalo nge-electrolyte kungashintsha i-sodim ilahlekelwe yisithukuthezi ngesikhathi sokuzivocavoca isikhathi eside. Ukucwaninga kusekela ukuthatha usawoti wokugcina ibhalansi yamanzi, futhi ukudla okusawoti kungenza umgijimi aphuze. Lokhu kungasiza ekuvimbeleni i-hyponatremia.
Okuningi kusuka ku-ACSM : Lesi sibuyekezo ngo-2007 sihlanganisa ngokujulile ubufakazi bokucwaninga kanye nezincomo ze-hydration ngesikhathi sokuzivocavoca.
UKUXHUMANA OKUHLELEKILE: Isikhundla Sokuma Ukuzivocavoca Nokushintshwa Kwemvelo.
Imithi & Isayensi Yezemidlalo Nokuzivocavoca: February 2007 - Umqulu 39 - Issue 2 - iphe. 377-390 ipho: 10.1249 / mss.0b013e31802ca597
Izinkombandlela zokuphuza ezihamba ngebanga lokuhamba : I-International Marathon Medical Director's Association yakhipha le mihlahlandlela ngo-2006. Ihlanganisa imininingwane yokuzihlola kanjani ukuthi ungaziphuza kangakanani nokuthi kufanele uphuze kangakanani ngesikhathi sokuhamba okuqhubekayo nokuqhuba ukusebenza kanye nezinhlanga.
Umthombo: I-ACSM Press Release, ngo-Okthoba 20, 2005.