Ukwehla kwamanzi kanye ne-Hyponatremia yizo zombili izingozi zabahamba ngezinyawo ezide
Ukugcina uketshezi okwanele kanye nosawoti emzimbeni wakho ngesikhathi sokuhamba umzila omude okuhamba njengemarathon, i-milita engu-20 noma i-marathon-marathon kubalulekile ukuqedela ukuzizwa kahle. Ukuthola i-hydration kwesokudla kungavimbela ukuchitha isikhathi etendeni lezokwelapha ukuthola i-IV noma uhambo olwesabekayo ekamelweni eliphuthumayo. Ungaqedi umncintiswano wakho ngokugibela emotweni ye-sag noma i-ambulensi-funda ukuphuza okulungile.
Ukwehla kwamanzi
Ukwehla kwamanzi okulahlekelwa amanzi kulahlekelwa uketshezi oluningi emzimbeni wakho. Uzolahlekelwa uketshezi ngenxa yempuphu kanye nje ngenxa yokuphefumula.
Izimpawu zokuphelelwa amanzi emzimbeni zihlanganisa umlomo owomile, ukukhathala, isizungu, isisu esiswini, ubuhlungu emuva, ukuphathwa ikhanda, ukucasula, nokunciphisa ukuchama. Yimuphi umchamo odlula ungase ube mnyama ophuzi noma igolide.
Ukubusa okuyisisekelo kwesithupha kuyisiqalo sokuhamba esine-16 oz. wamanzi (i-pint noma i-litre ilitha), bese ugcwalisa ngamakhemithi emizuzu engu-15 kuya kwengu-20. Lokho kumayelana namabhodlela amanzi agcwele ihora, cishe ilitha ihafu noma i-pint. Qeda ukuhamba kwakho ngeglasi elikhulu lamanzi.
Ngesikhathi uhamba, uphuze noma nini lapho uzwa unomile futhi. Amanzi asebenza kahle ngokuphindaphindiwe ngezinyawo kuze kube ihora. Uma uhamba ngezinyawo ezinde futhi nalapho ujeziswa okuningi, kufanele ucabange ngokugcwalisa i-electrolytes (usawoti) kanye nokusebenzisa isiphuzo sezemidlalo. Bona imininingwane eminingi emibhalweni yokuphuza yabahamba ibanga nabagijimi be -International Marathon Medical Director's Association.
I-Hyponatremia (Ukulahlekelwa Sodium noma Umzimba Wokolweni)
Ukushaywa isisu kususa kokubili amanzi namanoni (electrolytes) emzimbeni wakho njengoba uhamba. Kuncike kumswakama, ungase ungaboni ukuthi ujeziswa kangakanani. Ukuhamba ngezinyanga ezingaphezu kwehora, ukugcwalisa ama-electrolyte wakho nesiphuzo sezemidlalo kubalulekile nokuvimbela i-hyponatremia.
Izibonakaliso ze-hyponatremia zihlanganisa ukunxanxathela, ukukhanda ikhanda, izikhwama, ukudideka, inkulumo ehlanjululwayo, ukubhuqa kanye nokuvuvukala izandla .
Kunconywa ukuba uphuze ibhodlela elilodwa lokuphuza ezemidlalo kuwo wonke amabhodlela amabili amanzi. Ukudla okulula okusawoti njengama-pretzels phakathi nokuhamba okude kunomunye umthombo kasawoti. Ungase ucabange ngisho nokusebenzisa elinye lala maphakethe amancane kasawoti owabona ekudleni okudla okusheshayo-ezinye izinhlanga zinikeza labo abaphuma esikoleni.
Ezikoleni ezide ezide njengemarathon noma isigamu se-marathon, abahamba ngezinyawo nabagijimi abahamba kancane basengozini yokuphuza kakhulu amanzi alula futhi baxoshe umzimba wabo usawoti, okwenza kube nokugula kabi nge-hyponatremia. Vumela ukoma kube yisiqondiso sakho kunokuba uphonse amanzi amaningi.
Ungabe usengozini ngemuva kokuqeda ukuhamba kwakho. Gcwalisa amanzi, kepha ungadluli amanzi. Qinisekisa ukuthi ulinganisela amanzi okudla okuphuza noma uphuza iziphuzo zezemidlalo ezithathelwe i-electrolyte.
Ukuthola Hydration Right
Ziqine ngokushesha ngaphambi nangemva kokuhamba okude. Uma uthola amanzi emzimbeni, isisindo sakho siyothola ukulahlekelwa kwamanzi. Uma ulahlekelwa usawoti womzimba futhi uphuza kakhulu amanzi alula ngaphandle kosawoti, uzothola isisindo. Gcina amarekhodi okuthi ungakanani nokuthi uphuza kangakanani, i-sweat level, usawoti, njll.
futhi ulungise ukuze ungatholi noma ulahlekelwe ngesikhathi sokuhamba.
Indlela Yokuthwala Amanzi Nezemidlalo Elinganele Ukuphuza Ngesikhathi Eside
Uyithwala kanjani isiphuzo sezemidlalo ngesikhathi uhambo olude lokuqeqesha lapho ungenaso ukusekelwa? Uma ucabanga ukuthi unomthombo wamanzi, thola ukuxuba okwenziwe ngemifino ephuphumayo bese uyixuba ngamanzi akho. Lanezela isisindo esincane esikhwameni sakho futhi singakugcina ekamelweni eliphuthumayo.
Sebenzisa ishadi lokubala amanzi elihambayo ukuze ubone ukuthi ingakanani amanzi nokuphuza ezemidlalo oyodinga ngesikhathi sokuhamba okude, bese wenza izinhlelo zokuthi uzothola kanjani ukuvuselelwa.
Uma lo mcimbi noma umjaho uhlinzeka ngamanzi ngokuyeka isiphuzo semidlalo namanzi, kusadingeka ukuba uthwale amanzi akho kanye nesiphuzo sezemidlalo.
Ungase ukhiwe phakathi kwamanzi okuyeka, futhi uma ungaphuzi uma usomile, uzibeka engozini. Ngisho nemicimbi egijima kahle ingaphumelela ezinkomishi, isiphuzo sezemidlalo noma amanzi emanzini amanzi owawethembele kuwo. Abahamba ngesivinini futhi abahamba kancane bangase bafinyelele izitebe ezingakabekwa noma sezivaliwe. Abahamba ngezinhlakaniphi bahlale bephethe amanzi abo kanye nesiphuzo sezemidlalo, uma kungenzeka.
Ukuze uthole imibono kuma-packs best kanye nabathwali bamanzi, bona lezi zikhetho:
Amakhophi Abulalayo Mayelana Namanzi Nezemidlalo Phuza Kuhamba Okude
U-Anne Thimm wezwa izizathu eziningi zokungaphuzi amanzi okwanele nokuphuza ezemidlalo ku-Walk Cancer 3-Day Walk. Ukuhamba ngamamayela angu-20 ngosuku ngezinsuku ezintathu ezishisayo, lezo zizathu zingafaka esibhedlela. Nasi uhlu lwakhe kanye nokuphawula kwakhe ukuthi kungani lokhu kukucabanga okubulalayo:
1. "Ngiyakuzonda iziphuzo zezemidlalo! Angiziphuza."
Uma ungasiphuzi isiphuzo sezemidlalo sokushintshwa kwe-electrolyte ekuhambeni okude, ungaba kalula isisulu se-hyponatremia. Nakuba ukudla okusawoti okunomsoco kulungile, akusilo isamba esiphelele se-electrolytes ezithandweni zezemidlalo. Kodwa-ke, ungase uzame ezinye izindlela ezintsha ezifana ne-electrolyte esikhundleni samandla amashayi we-electrolyte noma ama-gummy bears. Ungathola lezi ezitolo ezihamba ngezicathulo, kodwa qiniseka ukuthenga labo abathi bathatha indawo ye-electrolyte.
Ngesikhathi isiphuzo sezemidlalo esingenayo i-undiluted yisona esiphephile kunazo zonke njengoba sinokuhlushwa okujulile, ungase uqale ngokuxuba isiphuzo sakho sezemidlalo ngamandla isigamu uze ukwazi ukubekezelela. Kukhona izinhlobo ezihlukahlukene zokuphuza iziphuzo zika-electrolyte ezitholakalayo kunezinsuku zakudala lapho i-Gatorade iqale kuqala. Zama izinhlobo ezahlukene uze uthole ukuthi uyathanda.
2. "Ngahamba ngomcimbi wonke ngonyaka odlule futhi angiphuzanga noma yikuphi ukuphuza ezemidlalo."
Ubenenhlanhla noma une-metabolism eyingqayizivele. Kulo nyaka, ungase ungabi lucky kangaka. Okubaluleke nakakhulu, umuntu otshela lokhu angase acabange ukuthi angakwenza futhi ngaphandle kweziphuzo zezemidlalo. Ukudla komzimba kwabo kuhlukile kweyakho. Ubufakazi bakho bungase buholele ekuziphatheni okuyingozi.
3. "Ngidinga ukuphuza okuthile, kodwa ngithanda iziphuzo zezemidlalo eziluhlaza okwesibhakabhaka (noma i-orange, noma eluhlaza). Le stop ayinawo ukunambitheka kwami.
Kungenzeka ukuthi uma uzophuza kuphela isiphuzo esithile sokuphuza ezemidlalo, ngeke uwuthole noma ikuphi ekuhambeni. Ungalungiseli inhlawulo ye-flavour yonke yesiphuzo ngaso sonke isikhathi. Phuza noma yini etholakalayo.
4. "Azikho iziphuzo ezibandayo kule stop. Ngilindele kuze kube yilapho elandelayo."
Ungalindi, uphuze ngisho noma kufudumele. Izimo zithi, uma omunye ayeka iziphuzo ezibandayo, indawo elandelayo ingase ingabi nawo. Kungase kunganambitheki njengokungathi kubanda, kodwa usazobe uthola amanzi, usawoti kanye noshukela umzimba wakho udinga.
5. "Ngidla, futhi angifuni ama-calories."
Usuke ukhuthazele kakhulu, futhi udinga amakholori ngesikhathi sokuzivocavoca. Usuku lwakho lokuqeqesha noma usuku lokugijima akulona usuku lapho kufanele ukhawulele khona amakholori. Uzokwakha kuphela imisipha yakho nokukhuthazela uma uzigcina uhlinzekwa kahle ngamanzi anele kanye nophethiloli okwanele.
Imithombo
> I-American College of Sports Medicine Indawo Yokuma: Ukudla okunempilo nokusebenza kwezemidlalo. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2009; 41 (3): 709-731. i-doi: 10.1249 / mss.0b013e31890eb86.
I-Maharam, LG. et.al. "Iziphakamiso ze-IMMDA ezibuyekeziwe ze-Fluid for Runners and Walkers." I-IMMDA. 6 Meyi 2006.