Kukhona izinzuzo nezindleko kubo bobabili abathwala izikhukhula zakho futhi bencike emanzini okuyeka, nomgijimi ngamunye unezintandokazi zakhe nemikhuba yakhe.
Izinzuzo Zokuthwala Izimpawu Zakho
Ezinye izinzuzo zokuthwala iziphuzo zakho zihlanganisa:
- Ungazigwema izixuku emanzini okuvimba ngokusebenza kuzo (uma nje ungadingeki ukugcwalisa ibhodlela lakho / iphakethe).
- Ungakwazi ukuthwala umkhiqizo / ukunambitheka kwesiphuzo sezemidlalo oyithandayo.
- Ungaphuza uma usomile futhi ungadingi isikhathi sakho se-hydration esekelwe emanzini okuyeka.
- Uma udla ekugijimeni, akudingeki ukhathazeke ngokuqondisa ama-gels akho amandla ngokusabalalisa kwamanzi.
- Uma ungazange ukwazi kahle ukuthatha amanzi kusuka emajimini , ungadingeki ukhathazeke ngokuchitha amanzi kuwo wonke umuntu.
Izinzuzo ze-NOT ukuthatha imithombo yakho siqu
Kodwa kunezinye izinzuzo zokungathwali ibhodlela lamanzi noma ukugqoka i-hydration belt noma iphakethe:
- Akudingeki ukhathazeke ngokuthi izingalo zakho zikhathele (ekubanjeni ibhodlela) noma uzizwe unesisindo ( ngokugqoka ibhande noma iphakethe). Uma uqhubeka uphatha, kancane kancane uzogijima.
- Akudingeki uchithe isikhathi sokuyeka ukugcwalisa amabhodlela akho.
- Kungenzeka ukuthi uthola amanzi okushisa phakathi nomncintiswano. Amanzi emabhodleleni amanzi kanye namabhande ase-hydration / amaphakethe afisa ukufudumala ngokushesha, ngenxa yokushisa komzimba. Abaqondisi bemikhakha ngokuvamile bazama ukuqinisekisa ukuthi iziphuzo zamanzi nezemidlalo ezindaweni zokugcina amanzi zibandayo, ikakhulukazi uma izinga lokushisa liphakeme.
Ngempela kuyindaba yokuthandayo kanye nenduduzo, ngakho kunzima ukwenza izincomo kumgijimi ngamunye.
Kodwa labo abagijimi abangazange basebenzise ibhodlela lamanzi noma ibhande ngesikhathi sokuqeqeshwa kugijimela akufanele bazame okokuqala ngqa ngesikhathi se-marathon yabo. "Akukho lutho olusha olwalusuku lomncintiswano" olusetshenziswa lapha.
Awufuni ukuzama ibhande elisha lomkhiqizo omusha ngosuku lomncintiswano wakho kuphela ukuthola ukuthi liyancipha kakhulu futhi lizwa lingakhululekile. Qinisekisa ukuthi uyayigqoka isikhathi eside sokuqeqeshwa okugijima - bese uyigcina isikhathi sokugijima kwakho. Ngezinye izikhathi lokho okuzizwa kulungile ekuqaleni kokugijima kungase kungaboni kahle kakhulu amamayela angu-10 kuwo.