Uma ungazitholi kahle ngaphambi, ngesikhathi, nangemva kokugijima kwakho, ungase ube engozini yokuphelelwa amandla kwamanzi. Nakhu izimpawu okufanele uzibheke futhi uzivimbele kanjani ukuphelelwa amandla ngamanzi:
Izimpawu:
Izibonakaliso zokuqala zokuphelelwa amandla kwamanzi zihlanganisa ukoma okwandayo; isicasuli ; umlomo owomile; ikhanda ; ukukhathala; ukunciphisa umkhiqizo we-urine, nomchamo omnyama ophuzi. Izimpawu zokuphelelwa amanzi ngokweqile zihlanganisa ukoma okwedlulele; ukubonakala okumile emlonyeni; ukuncipha kokuncipha, noma ikhanda eliphansi.
Ukungcola amanzi ngokweqile kungabangela ama-cramps, ama-chills nokudideka.
Isizathu:
Ukungaphuzi okwanele ukugcwalisa amanzi kukhishwa ngokuthuthumela, ukuphefumula, nokuqeda imfucuza.
Ukuvimbela:
Indlela elula yokugwema ukuphazamiseka kokushisa okunjengokuphelelwa amandla kwamanzi ukugcina umzimba wakho ukhululekile. Lokhu kusho ukuphuza amanzi ngaphambi, ngesikhathi nangemva kokuzivocavoca. Kufanele uqiniseke ukuthi uqala ukugijima kwakho kahle. Indlela elula yokuqinisekisa ukuthi uhlanjululwe ukwenza ukuhlolwa komchamo. Iya endlini yokugeza ngaphambi kokuba uphume ukugijima kwakho. Uma umchamo wakho ubomvu ophuzi, lokho kusho ukuthi uhlelwe kahle. Uma kusebumnyama - njengamanzi we-apula - udinga ukuphuza ngaphezulu ngaphambi kokuba uqale ukusebenza.
Ngakanani ukuphuza ngenkathi ugijima? Izincomo zamanzi ezigijima zamanje zithi kufanele "zilalele ukoma" futhi ziphuze lapho umlomo wazo omile futhi bazizwa isidingo sokuphuza. Ukuphuza okungaphezulu kunalokho kungalimaza ukusebenza kwakho futhi kuholele ezinkingeni.
Qinisekisa ukuthi uthola ukufinyelela kwamanzi uma usebenzisa isikhathi esingaphezu kwemizuzu engu-30. Ngesikhathi sokusebenza okude, ezinye zokudla kwakho okuketshezi kumele kufaka isiphuzo sezemidlalo (njengeGatorade) ukuze ithathe isilimu elahlekile kanye namanye amaminerali (electrolytes). Ama-electrolyte azosiza ukuvimbela i-hyponatremia (uma ungena emanzini amaningi kunokuba uphuthumele futhi ibhalansi yakho yamanzi / sodium ivaliwe) futhi ulondoloze ukusabalalisa kwamanzi omzimba okungcono.
Ukuzama ukusika ngaphandle kokuguqula amanzi akho. Uma uzama ukugcoba ama-ounces angu-16 noma i-Gatorade konke ngesikhathi esisodwa, ungase uzizwe ungakhululekile njengoba uhamba ngokuzungezile esiswini sakho.
Qiniseka ukuthi njalo ugcine izimo engqondweni lapho usebenza. Uma kushisa kakhulu futhi kunomswakama, uzophuza okungaphezu kwalokho ovame ukukwenza. Uma izimo ukhathazekile mayelana nokuphuma kwamanzi, kancipha ijubane lakho phansi ukuze ujezise ngezinga eliphansi.
Ukuvuselelwa kabusha ngemuva kokugijima kuyisinyathelo esibalulekile abanye abagijimi abaye baqede futhi baqede ukuhlupheka ngenxa yamahora okuphela kwamanzi ngemuva kokuqeda ukusebenza kwabo. Kungakanani ukuphuza emva kokugijima kwakho kuhluka kakhulu kuye ngokuthi izinga lakho lokuzivocavoca, isimo sezulu, nesilinganiso sakho sokuthuthumela. Futhi, ukuhlolwa komchamo kusebenza kahle lapha. Uma usuvuselele kabusha, umchamo wakho uzoba umbala we-lemonade.
Okuningi: Amathiphu okuvimbela izifo ezihlobene nokushisa
Ukwelashwa:
Ukuphela kokwelashwa okuphumelelayo kokuphefumula kwamanzi kungenxa yokushintsha amanzi alahlekile. Kufanele uqhubeke uphuza amanzi kuze kube yilapho uchama. Uma umchamo wakho ungumbala we-lemonade okhanyayo, lokho kusho ukuthi uphinde u-hydrated. Uma kungumbala omnyama, qhubeka uphuza. Umuntu ophelelwa amandla kakhulu angadinga isidumbu samanzi, esingabanika amanzi nezakhi ezibalulekile ngokushesha kunokuphuza.
Imithombo:
> "Ukuzivocavoca nokuguqula amanzi", i-ACSM Stand position, i-American College of Sports Medicine, Imithi kanye neSayensi Kwezemidlalo Nokuzivocavoca, ngo-2007.
> MayoClinic.com - Dehyration
> UTamara Hew-Butler, uDPM, uJoseph G. Verbalis, MD, noThimothewu D. Noakes, MBChB, MD, DSc, "Isiphakamiso se-Fluid Sokuvuselelwa: Isitatimende Sokumiswa Esivela eMhlanganweni Wezokwelapha Abaqondisi Bama-International Marathon (IMMDA)," I-Clinical Journal of Sports Imithi, 2006; 16: 283-292)