I-hydration efanele iwusizo ekufezeni ukusebenza okuhle kunabadlali be-elite. Ukwanela okwanele kokudla kwamanzi kuyasiza futhi ekuzivocavoca umzimba ukuba basebenzise ngokusemandleni abo. Kuye kwaba nezincomo mayelana nokuthi kudingekile amanzi noma iziphuzo zezemidlalo futhi abagibeli bezeminyaka babelulekwa ukuba baphuze amanzi amaningi kunalokho esiyazi manje okudingekayo.
Izikhombandlela ezincomo zezakhi zishicilelwa yi-Institute of Medicine ye-National Academies. Bathi ukuthi iningi labantu abanempilo lihlangabezana nezidingo zabo zansuku zonke ngokuzivumela ngokoma. Abahlinzeki ngokucacile, njengenombolo yezibuko zamanzi ngosuku, ngoba izidingo zamanzi ziyakwazi ukuhlangabezana nemithombo ehlukahlukene ngaphandle kokuphuza amanzi kuphela. Iqembu lenza izincomo ezikhethekile kubagijimi endaweni yamanzi, i-sodium, ne-potassium.
I-International Marathon Medical Director's Association iphinde ibuye ibuyekeze iziqondiso mayelana ne-hydration yabadlali ngoMeyi 2006. Bancoma ukuphuza isiphuzo sezemidlalo uma usebenzisa imizuzu engamashumi amathathu noma ngaphezulu. Baphinde bathi ngesikhathi se-marathon, kungcono uma abagijimi belalela imizimba yabo bese bephuza lapho bezwa ukuthi kudingeka.
Buka ukulwela amandla amanzi kanye ne-Hyponatremia
I-Hyponatremia , noma ukuphuza ngokweqile kwamanzi, kwaba umphumela walokhu "isiphuzo, isiphuzo, isiphuzo" mantra, futhi manje izincomo ziya kwenye indlela, "Phuza Ngaphansi." Ekusebenziseni okuningi, ukudakwa kwamanzi kuyinkimbinkimbi yangempela futhi ejulile ngokuphuza amanzi amaningi.
Izinombolo zabahlanganyeli be-triathlon nabase-marathon abahlakulela izimpawu zokuphuza ngokweqile kwamanzi bayaqhubeka bekhula njengoba abaqeqeshi abasebenzisa i-novice bangena kulezi zenzakalo.
Ngakho yimuphi umthamo ofanele uketshezi ? Yebo, konke lokho kuncike, futhi empeleni, kungase kungabi kubalulekile ukuzama ukuyifunda.
Ukuzivocavoca isikhathi eside nangokwedlulele, okubaluleke nakakhulu ukuguqula amanzi alahlekile. Futhi kumdlali we-elite, ukulahlekelwa ngamaphesenti amabili wesisindo somzimba kusetshenziselwa uketshezi kuye kwahlanganiswa nokudonsa kwevolumu yegazi. Lokhu kwenza inhliziyo isebenze kanzima ukuze ihambise igazi ngegazi. Kwabadlali abakhulu, lokhu kuncipha kungaholela ekunciphiseni kancane kokusebenza.
Ukwehla kwamanzi kubantu abagijimayo kungase kuholele ekukhatheni, ekusebenzeni kabi, kunciphise ukuhlanganiswa kanye nokuhlukunyezwa kwemisipha. I-American College Of Sports Medicine inikeza iziqondiso zabagijimi ngokuphathelene nokufakelwa kahle kwe-hydration kanye nokushintsha kwamanzi.
Izikhombisi-ndlela Zokuhambisa
Uma unomuzwa wokuthi udinga uhlobo oluthile lweziqondiso ukuze unqume ukuthi kufanele uphuze kangakanani, sebenzisa lokhu okulandelayo njengendawo yokuqala.
Ungaphuzi ngaphezu kwendebe yamanzi njalo imizuzu engamashumi amabili. Ungazibeka isisindo ngaphambi nangemva kokuzivocavoca ukuze uthole umqondo wokuthi ingakanani uketshezi olahlekelwa wona. Ipayipi elilodwa lilingana nama-ounces angaba ngu-24 oketshezi.
Iziphuzo zezemidlalo
Iziphuzo zezemidlalo zingasiza abagijimi abazivocavoca ngamaminithi angu-60-90 noma ngaphezulu. Kudingeka ukufaka esikhundleni sokulahlekelwa kwe-sodium, i-potassium namanye ama-electrolyte ngesikhathi sokuvivinya umzimba. Khumbula ukuthi ngaphansi kwezimo ezijwayelekile izivivinyo eziningi azikwazi ukuchitha lezi zimaminerali ngesikhathi sokuqeqeshwa okuvamile.
Uma kunjalo, uzithola uzisebenzisa ngezimo ezimbi noma ngezikhathi eziningi (i-Ironman noma i-ultramarathon) ucabange ukwengeza isiphuzo sezemidlalo nge-electrolytes.
I-Hyponatremia (ukuhlushwa kwe-sodium ephansi) ingenzeka phakathi kwemicimbi ende lapho abagijimi bephuza amanzi amaningi.
Umthombo:
Lewis G. Maharam, MD.FACSM (isihlalo), uTamara Hew DPM, Arthur Siegel MD, uMarv Adner, MD, uBruce Adams, MD noPedro Pujol, MD, FACSM. "Iziphakamiso ze-IMMDA ezibuyekeziwe ze-Fluid for Runners and Walkers." I-IMMDA. 6 Meyi 2006.