Ukuhlala i-hydrated kubalulekile kuwo wonke umuntu, kodwa abagijimi banesidingo esikhulu kakhulu sokuphuza nokushintsha amanzi ngesikhathi sokuzivocavoca. Amanzi yisidlo esibaluleke kunazo zonke empilweni futhi inezinto eziningi ezibalulekile ezihlanganisa ukulawula ukushisa, amalunga okugcoba nokuthutha izakhi nemfucuza emzimbeni wonke.
Hydration Phakathi Nokuzivocavoca
Ukuhlala i-hydrated kubaluleke kakhulu phakathi nokuzivocavoca.
Ukudla okwanele oketshezi kubalulekile ukududuza, ukusebenza nokuphepha. Ukuzivocavoca isikhathi eside nangokwengeziwe, okubaluleke nakakhulu ukuphuza uhlobo olufanele lwamanzi abanzi.
Ukwehlisa amandla kwamanzi kunciphisa ukusebenza
Ucwaningo luye lwabona ukuthi abagijimi abalahlekelwe ngamaphesenti amabili wesisindo somzimba wabo ngokuthuthumela banomthelela wevolumu yegazi okwenza inhliziyo isebenze kanzima ukujikeleza igazi. Ukwehla kwevolumu yegazi kungase kuholele nasezikhungweni ze-muscle, isizungu, ukukhathala nokugula okushisayo kuhlanganisa:
- Ukushisa Ukushisa
- I-Stroke Yomlilo
Izimbangela ezivamile zokuphelelwa amandla kwamanzi:
- Ukungenisa okwanele uketshezi
- Ukujuluka ngokweqile
- Ukuhluleka ukubuyisela ukulahlekelwa oketshezi ngesikhathi nangemva kokuzivocavoca
- Ukusebenzisa esimweni esomile, esishisayo
- Ukuphuza kuphela uma omile
Yini Okufanele Abagijimi Abaphuze?
Ngenxa yokuthi kukhona ukuhluka okubanzi emazingeni okuthuthumela, ukulahlekelwa kanye namazinga okuhlunga kwabantu, cishe akunakwenzeka ukunikeza izincomo noma iziqondiso ezithile mayelana nohlobo noma inani labadlali abaphuza amanzi okufanele bawadle.
Ukuthola inani elifanele lomkhuhlane ukuphuza kuncike ezinhlobonhlobo zezici ezibandakanya ubude nokuqina kokuzivocavoca kanye nokunye umehluko. Nokho, kukhona izindlela ezimbili ezilula zokulinganisa i-hydration eyanele:
- Ukuqapha umthamo womthamo womchamo nombala. Inani elikhulu elimibalabala elikhanyayo, umchamo ohlanjululwe mhlawumbe lisho ukuthi u-hydrated; Umbala omnyama, umchamo ogqamile mhlawumbe usho ukuthi usuke udeydrated.
- Ukuziqhenya ngaphambi kokuzivocavoca nangemva kokuzivocavoca. Noma yisiphi isisindo esilahlekile cishe kusuka emzimbeni, ngakho zama ukuphuza ngokwanele ukugcwalisa lezo zilahleko. Noma yikuphi ukuzuza kwesisindo kungasho ukuthi uphuza ngaphezu kwalokho okudingayo.
Indlela abagijimi abalahla ngayo amanzi
- Ukuphakama okuphakeme . Ukusebenzisa phezulu kukhulisa ukulahlekelwa kwakho oketshezi futhi ngaleyo ndlela kwandisa izidingo zakho ezibandayo.
- Ukushisa. Ukusebenzisa ukushisa kukwandisa ukulahlekelwa kwakho oketshezi ngokusebenzisa ukujuluka nokuzivocavoca emakhazeni kungonakalisa ikhono lakho lokubona ukulahlekelwa okuketshezi futhi ukwandise uketshezi olulahlekile ngokuphefumula. Kuzo zombili izimo, kubalulekile ukuba u-hydrate.
- Ukuphunga. Abanye abagijimi baphupha ngaphezu kwabanye. Uma uphuthuma kakhulu usengozini enkulu yokuphelelwa amandla kwamanzi. Nakulokhu, zibeke isisindo ngaphambi nangemva kokuzivocavoca ukuze uhlulele ukulahlekelwa ukujuluka.
- Isikhathi sokuzivocavoca nesisindo. Ukusebenzisa amahora ( ukukhuthazela kwezemidlalo ) kusho ukuthi udinga ukuphuza kaningi ukuze ugweme ukuphelelwa amanzi.
Ukuze uthole ukulinganisa okulungile kwamanzi okusebenzisa umzimba, i-American College of Sports Medicine iphakamisa ukuthi "abantu kufanele bahlakulele izinhlelo ezizenzekelayo zokuhambisa amanzi ezivimbela ngokweqile (ngaphezulu kwamaphesenti angama-2 okunciphisa umzimba kwesisindo somzimba esisisekelo) ukukhipha amanzi emzimbeni. futhi ngemuva kokuzivocavoca umzimba kunesidingo sokunquma amazinga okuthuthumela kanye nezinhlelo ezizenzekelayo zokuthutha amanzi.
Ukusetshenziswa kweziphuzo eziqukethe ama- electrolyte kanye nama-carbohydrate kungasiza ukugcina ibhalansi ye-electrolyte nokusebenzisa umzimba. "
Ngokusho kwe-Institute of Medicine, isidingo se-carbohydrate kanye ne-electrolytes esikhundleni sesikhathi sokuzivocavoca sincike ekusebenziseni amandla, isikhathi, isimo sezulu, kanye nokuhlukahluka komuntu ngamunye ngokulingana. Bhala ukuthi, "iziphuzo zokuphuza eziphuzile zingase zibe ne ~ 20-30 meqILj1 sodium (i-chloride njenge-anion), ~ 2-5 meqILj1 potassium ne ~ 5-10% yamagidhydrate." I-sodium ne-potassium kufanele isuse esikhundleni se-sweat electrolyte yokulahlekelwa, futhi i-sodium nayo iyasiza ekuvuseleleni ukoma.
I-carbohydrate inikeza amandla okusebenzisa umzimba ngaphezu kwemizuzu engama-60-90. Lokhu kungabuyekezwa nge-gel energy, imigoqo nokunye ukudla.
Kuthiwani Ngeziphuzo Zezemidlalo?
Iziphuzo zezemidlalo zingasiza abagijimi abazivocavoca ngamaminithi angu-60 noma ngaphezulu. Izifo ezihambisa amakholori angu-60 kuya kwangu-100 ngama-ounces angu-8 zisiza ekunikezeni i-calories edingekayo edingekayo ekusebenzeni okuqhubekayo. Akudingekile ukufaka esikhundleni sokulahlekelwa kwe-sodium, i-potassium namanye ama-electrolyte ngesikhathi sokuvivinya umzimba ngoba awunakwenzeka ukuchitha izitolo zomzimba wakho kulezi zimaminerali ngesikhathi uqeqesho oluvamile. Uma kunjalo, uzithola uzisebenzisa ngezimo ezinzima ngaphezu kwamahora amathathu noma ama-5 (i-marathon, i-Ironman noma i-ultramarathon, isibonelo) kungenzeka ukuthi ufuna ukufaka isiphuzo sezemidlalo esiyinkimbinkimbi nama-electrolyte.
Imihlahlandlela Ejwayelekile Yezimfuneko Zamanzi
Ngenkathi izincomo ezithile ezinoketshezi zingenakwenzeka ngenxa yokuhlukahluka komuntu ngamunye, abagijimi abaningi bangasebenzisa le mihlahlandlela elandelayo njengendawo yokuqala futhi bashintshe izidingo zabo ezibandayo ngokufanele.
Hydration Ngaphambi Ukuzivocavoca
- Phuza nge-15-20 fl oz, amahora amabili ngaphambi kokuzivocavoca
- Phuza 8-10 fl oz 10-15 min ngaphambi kokuzivocavoca
Hydration Phakathi Nokuzivocavoca
- Phuza u-8-10 fl oz zonke iminithi 10-15 ngesikhathi sokuzivocavoca
- Uma usebenzise isikhathi eside kunamaminithi angu-90, uphuze u-8-10 fl oz wesiphuzo sezemidlalo (ongenamaphesenti ayisishiyagalombili ama-carbohydrate) njalo ngemizuzu engu-15 kuya kwangu-30.
Hydration Emva Ukuzivocavoca
- Zigugu ngaphambi nangemva kokuzivocavoca bese ushintsha ukulahlekelwa kwamanzi.
- Phuza ama-20-24 fl oz amanzi kuwo wonke ama-lb ayilahlekile.
- Ukudla isilinganiso esingu-4: 1 se-carbohydrate kumaprotheni kungakapheli amahora amabili emva kokuzivocavoca ukugcwalisa izitolo ze-glycogen.
Ukuphuza amanzi amaningi kakhulu
Nakuba kungavamile, abagijimi bangaphuza amanzi amaningi futhi bahlushwa yi-hyponatremia (ukuphuza amanzi). Ukuphuza ngokweqile kwamanzi kungabangela ukuhlushwa okuphansi kwe-sodium egazini-okuphuthumayo okwelashwa okukhulu.
Imithombo:
Isitatimende sokubambisana seNgqungquthela yokuThuthukiswa kokuThuthukiswa kokuBonisana kwe-International Exercise-Associated Hyponatremia, eKapa, eNingizimu Afrika 2005. Journal of Clinical Medicine Sport. 15 (4): 208-213, July 2005.
Ukuzivocavoca nokuguquka kwamanzi, i-ACSM Stand position, i-American College of Sports Medicine, Imithi kanye neSayensi Kwezemidlalo Nokuzivocavoca, ngo-2007.
I-Institute of Medicine. Amanzi. Ku: Izidakamizwa Zokudluliswa Kwezinkumbi Zamanzi, Sodium, Cholride, Potassium neSulfate, Washington, DC: National Academy Press, iphe. 73-185, 2005.