Ukuhlala i-hydrated kubalulekile ekusebenzeni kwakho okusebenzayo, futhi okubaluleke kakhulu, ukuvimbela izifo ezihlobene nokushisa. Ukwehla kwamanzi kubantu abagijimayo kungaholela ekukhathaleni, ekhanda , kwehla ukuhlanganiswa, kanye nokuhlukunyezwa kwemisipha . Ezinye izifo ezihlobene nokushisa, ezifana nokushisa okushisa nokushisa, kunezimo ezimbi nakakhulu. Abagijimi kudingeka baqaphele nokuthi bangakanani ukuphuza ngaphambi, kokusebenza nangemva kokuzivocavoca.
Qalisa ukuhamba kwe-Hydration
Uma wenza isikhathi eside noma uhlanga (ngaphezulu kwamamayela angama-8 kuya kwangu-10), kubalulekile ukuqinisekisa ukuthi uhlelwe kahle phakathi nezinsuku ezimbalwa eziholela ekusebenzeni kwakho isikhathi eside. Uyazi ukuthi uhlanzekile kahle uma ulahleka umthamo omkhulu we-urine ophaphathekile okungenani izikhathi eziyisithupha ngosuku. Ezinsukwini eziholela ekusebenzeni kwakho isikhathi eside (noma ubuhlanga), uphuze amanzi amaningi futhi ungasetshenziselwa ukuphuza utshwala. Ukuphuza utshwala akugcini nje kuphela, kodwa kungakuvimbela ukuba ulale ubusuku obuhle. Akuwona umqondo omuhle ukugijima nge-hangover ngoba cishe uzokhipha amandla lapho uqala ukusebenza.
Ihora ngaphambi kokuqala ukugijima, zama ukuphuza cishe ama-ounces angu-16 wamanzi noma amanye amakhemikhali angenayo i-caffeinated. Yeka ukuphuza ngalesosikhathi, ukuze ungabi namanzi amaningi futhi ugweme ukuma ukuze uye endlini yokugezela ngenkathi ugijima. Ukuze uqiniseke ukuthi u-hydrated ngaphambi kokuqala ukusebenza, ungaphuza amanye ama-ounces angu-4 kuya kwangu-8 ngaphambi kokuqala.
Ukuphuza ku-Run
Iseluleko samanje mayelana nokusebenza ne-hydration silula - zama ukuphuza ukoma. Ubufakazi besayensi bukusho ukuthi ukuphuza uma usomile kungasiza ekuvimbeleni ukungena ngaphansi kwamanzi (okungaholela ekudambiseni amanzi ) futhi kungaphezu kwamanzi amaningi , okungaholela ku-hyponatremia (izinga elincane losawoti wegazi ngenxa yokugcina okungavamile oketshezi).
Uma ufuna umthetho jikelele wesithupha wokusetshenziswa kwamanzi ngesikhathi sokugijima kwakho: Kufanele uthathe ama-ounces angu-4 kuya kwangu-6 omnkantsha njalo ngemizuzu engu-20 phakathi nokugijima kwakho. Abagijimi abagijima ngokushesha kunamahora amaminithi angu-8 kufanele baphuze ama-ounces angu-6 kuya kwangu-8 njalo ngemizuzu engu-20. Ngesikhathi sokusebenza isikhathi eside (amaminithi angu-90 noma ngaphezulu), ezinye zokudla kwakho okuketshezi kufanele zifake isiphuzo sezemidlalo (njengeGatorade) ukuze ithathe isikhundla se-sodium elahlekile nezinye izamaminerali (electrolytes). I-carbohydrate kanye ne-electrolytes ekuphuzeni kwezemidlalo nakho kukusiza ukuba uthathe ngokushesha amanzi.
Uma ungenayo ukufinyelela kwamanzi emigwaqweni yakho yokugijima, kuzodingeka uthwale amanzi akho. Nazi ezinye izithwala ezithinta amanzi ongazisebenzisa ukuze ubambe amanzi akho lapho ugijima. Kodwa-ke, uma ugijimela emncintiswaneni, akudingeki ukuthi uthwale amanzi akho ngoba kufanele abe namanzi ayeke esikoleni.
Ukunquma I-Sweat Your Rate
Imikhombandlela engenhla iyimithetho eyisisekelo yesithupha, kodwa kubalulekile ukukhumbula ukuthi izidingo zomuntu ngamunye zihlukahluka. Abanye abantu baduma ngaphezulu kunezinye.
Ukuze unqume ukuthi ingakanani uketshezi okufanele uyenze ngenkathi ugijima noma uhlanga, udinga ukwazi izinga lakho lokuthuthumela, futhi lokho kungahlukahluka phakathi kuka-1 kuya ku-4 amakhilomitha ngehora. Zigugu nude ngaphambi kokugijima kokuqeqeshwa okwesikhashana, futhi ngemuva kwalokho.
Imali eyodwa yokulahlekelwa kwesisindo ilingana no-1 pint amanzi okulahlekelwa. Bala isilinganiso sakho sokuthuthumela futhi usebenzise lokhu ukucacisa izidingo zakho eziketshezi ngesikhathi sokugijima noma uhlanga. Isibonelo, uma ulahlekelwa amakhilogremu angu-2 ngehora lokugijima, yi-2 pints noma ama-ounces angu-32. Ngakho-ke, udinga ama-ounces angu-8 wamanzi noma isiphuzo sezemidlalo njalo ngemizuzu engu-15. Qaphela isimo sezulu ngalolo suku, futhi ugcine engqondweni ukuthi kungadingeka ulungise ukusetshenziswa kwakho uma izimo zihlukile. Ungenza ukuhlolwa kwesilinganiso sokukhukhumeza ngolunye usuku ukuze ubone ukuthi izimo ezihlukene zithinta kanjani izinga lokuthuthumela kwakho.
Ukuthunyelwa kwe-Post-Run
Ungakhohlwa ukuvuselelwa kabusha ngamanzi noma isiphuzo sezemidlalo ngemuva kokugijima kwakho.
Abanye abantu bazizwa imiphumela yehora lokuphela kwamanzi emva kokugijima ngoba behluleka ukuphuza amanzi emva kokuqeda. Zigugu futhi ngemva kokugijima kwakho. Kumele uphuze ama-ounces amanzi angama-20 kuya kwangu-24 kuwo wonke amaphilisi alahlekile. Uma umchamo wakho ubomvu emva kokugijima kwakho, udinga ukugcina uphinde uvuselele. Kufanele kube umbala we-lemonade okhanyayo.
Umthombo:
UMaharam, Lewis, MD, et al. "Iziphakamiso ze-IMMDA ze-Revised Fluid for Runners and Walkers" 5/6/2006