Yazi ukuthi kuningi okugcwaliswayo kuzodinga ukuvimbela ukudliwa kwamanzi
Uma uhamba uhambo olude noma ukuhamba okuncane, kubalulekile ukuphuza amanzi anele kanye nezinye iziphuzo ukuze ungaphelelwa amanzi . Kodwa kungathatha okunye ukuhlela ukwazi ukuthi kuzothatha isikhathi esingakanani, noma ngabe uzodinga kangakanani ukugcwalisa ibhodlela lakho lamanzi noma i-pack hydration.
Ungakanani Amanzi Owadingayo
Ukubusa kwesithupha kungukuthi udinga ukuphuza ama-ounces amanzi ayisithupha amanzi amamitha ngalinye, noma cishe yonke imizuzu engu-15 ukuya kwangu-20.
Leyo indebe yesibili yendebe yamanzi. Vumela ukoma ube yisiqondiso sakho sokuqala uphuze uma usomile. Ishadi elingezansi lizokusiza ukwazi ukuthi zingaki amabhodlela eziguqula.
Ngokuhamba okude, landela imihlahlandlela yokuphuza yabahamba ngezinyawo . Kungase kudingeke uzihlolisise ngaphambi nangemva kokuhamba okude ukuze ubone ukuthi uthola amanzi anele futhi ususele usawoti ongalahleki.
Ngakanani Amanzi Okumele Uthwale
Izindlela ezivame kakhulu zokuhambisa amanzi nawe zikhona amabhodlela atholakala ku-16-ounce, amabhodlela ezemidlalo avuselelwa ngama-ounce angu-20, kanye namaphakheji e-hydration ahlukahlukene (50/70/100 ama-ounces noma ama-1.5 / 2/3 amalitha). Ishadi elingezansi likhombisa ububanzi bezinhlamvu zamabhodlela agcwalisa futhi i-hydration pack egcwaliswayo oyodinga ngenkathi uhamba.
Ungakanani Amanzi Ongayidinga Ngokusekelwe Esikhathini Sokuhamba | ||||||||
Isikhathi sokuhamba | mL | f. oz. | 16 fl.oz | 20 i-fl.oz | 32 fl.oz | 50 fl.oz. | 70 fl.oz. | 100 fl.oz. |
15 iminithi. | 125-250 | 4-7 | 1 | 1 | 1 | 1 | 1 | 1 |
30 iminithi. | 125-250 | 7-14 | 1 | 1 | 1 | 1 | 1 | 1 |
45 iminithi. | 375-750 | 11-21 | 1-2 | 1 | 1 | 1 | 1 | 1 |
Ihora eli-1 | 500-1000 | 14-38 | 1-2 | 1-2 | 1 | 1 | 1 | 1 |
1 1/4 ihora | 625-1250 | 18-35 | 2 | 1-2 | 1-2 | 1 | 1 | 1 |
I-1 1/2 ihora | 750-1500 | 21-42 | 2-3 | 1-2 | 1-2 | 1 | 1 | 1 |
Amahora angu-3/4 | 875-1750 | 25-49 | 2-3 | 2-3 | 1-2 | 1 | 1 | 1 |
amahora angu-2 | 1000-2000 | 28-56 | 2-4 | 2-3 | 1-2 | 1 | 1 | 1 |
Amahora angu-2/4 | 1125-2250 | 32-63 | 2-4 | 2-3 | 2-3 | 1-2 | 1 | 1 |
Amahora angu-2 1/2 | 1250-2500 | 35-70 | 3-5 | 2-4 | 2-3 | 1-2 | 1 | 1 |
2 amahora 3/4 | 1375-2750 | 39-77 | 3-5 | 2-4 | 2-3 | 1-2 | 1 | 1 |
Amahora amathathu | 1500-3000 | 42-84 | 3-6 | 2-4 | 2-3 | 1-2 | 1-2 | 1 |
Amahora amathathu kuya kwangu-2 | 1750-3500 | 49-98 | 4-7 | 3-5 | 2-4 | 1-2 | 1-2 | 1 |
Amahora angu-4 | 2000-4000 | 56-112 | 4-7 | 3-6 | 2-4 | 2-3 | 1-2 | 1-2 |
Amahora angu-4 1/2 | 2250-4500 | 63-126 | 4-8 | 3-7 | 3-5 | 2-3 | 1-2 | 1-2 |
Amahora angu-5 | 2500-5000 | 70-140 | 5-9 | 4-7 | 3-5 | 2-3 | 1-2 | 1-2 |
Amahora angu-5 1/2 | 2750-5500 | 77-154 | 5-10 | 4-8 | 3-6 | 2-3 | 2-3 | 1-2 |
Amahora angu-6 | 3000-6000 | 84-168 | 6-11 | 5-9 | 3-6 | 2-4 | 2-3 | 1-2 |
Amahora angu-6 1/2 | 3250-6500 | 91-182 | 6-12 | 5-9 | 4-7 | 2-4 | 2-3 | 1-2 |
Amahora angu-7 | 3500-7000 | 98-196 | 7-13 | 5-10 | 4-7 | 2-4 | 2-3 | 1-2 |
Amahora angu-7 1/2 | 3750-7500 | 105-210 | 7-14 | 6-11 | 4-8 | 3-4 | 2-3 | 2-3 |
Amahora angu-8 | 4000-8000 | 112-224 | 7-14 | 6-13 | 4-8 | 3-5 | 2-4 | 2-3 |
Ishadi libonisa ububanzi obuningi, njengoba uzodinga ukubona ukuthi yini esebenza kahle kuwe. Umbuso olula kakhulu wesithupha "uyaphuza uma usomile." Uma uthola ukuthi uphelelwa ngamanzi futhi usumile, uzokwazi ukuthi udinga ukuphela ekupheleni kwebanga kunokuphela kokuphela.
Ngakolunye uhlangothi, kungenzeka ukuthi uphuze amanzi alula kakhulu futhi ugeze umzimba wakho usawoti, okuholela ekubeni i- hyponatremia , eyingozi futhi.
Ungaziphoqeleli ukuthi uphuze ngokweqile, uphuze uma usomile.
Isikhathi Sokusebenzisa Ukuphuza Imidlalo
Uma uhamba isikhathi esingaphezu kwehora, ikakhulukazi uma ujeziswa, ungase ufune ukuqala ukusebenzisa isiphuzo sezemidlalo esithatha indawo ye-sodium namanye ama-electrolyte. Ngaphandle kwalokho, ube nesidla esinomunyu. Kodwa qhubeka uphuza uketshezi okwanele. Noma ulethe isiphuzo sezemidlalo oluyimpuphu kanye nawe engeza emanzini, noma ushintshela kwisiphuzo sezemidlalo esilungisiwe.
Ukuphatha amanzi: i-Pint (500 ml) Ulinganisa i-Pound
Khumbula ukuthi amanzi nokuphuza ezemidlalo kunzima kakhulu. Uma ufuna ukusindisa ngesisindo kodwa udinga amanzi amaningi, kuzodingeka wenze uhlelo lapho uzogcwalisa khona ibhodlela lakho noma iphakethe le-hydration .
Umthombo:
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