Amaqhinga e-hydration elula wokugijima abagijimi
Ukukhipha amanzi emzimbeni kubhekisela emanzini angenele oketshezi emzimbeni. Phakathi kwabagijimi abathintekayo emidlalweni yokukhuthazela, ukuphelelwa amandla kwamanzi kungenzeka ngokushesha futhi kaningi ngaphandle kokuphawula.
Ngokuvamile, abantu babhekwa njengamanzi afudumele uma belahlekelwe amaphesenti angaphezu kwamabili wesisindo somzimba wabo, kungakhathaliseki ukuthi benza umsebenzi, isifo sohudo esibucayi noma ukuhlanza. Ukudla okunamandla okwanele kubhekwa njengokubalulekile ngaphambi, ngesikhathi, nangemva kwanoma yimuphi umsebenzi obalulekile wokuzikhandla.
Isinqumo sokusebenzisa isiphuzo sezemidlalo noma nje amanzi ahlanzekile kuncike ekutheni isikhathi nokuqina komsebenzi kusebenza kangakanani.
Izimpawu Zokudakwa Kwemvelo
Ukwehla kwamanzi emzimbeni kwenzeka lapho ulahlekelwa uketshezi oluthe xaxa kunalokho ongena khona, futhi umzimba wakho awunawo uketshezi okwanele wokwenza imisebenzi yayo evamile. Okwesithathu akuyona inkomba enokwethenjelwa yokuphelelwa amandla kwamanzi okuqala. Abantu abaningi, ikakhulukazi labo abaphakathi komsebenzi okhuthele, abazizwa benxile baze sebevele beqedile.
Izimpawu ezivame kakhulu zokuphelelwa amandla kwamanzi zihlanganisa:
- Umlomo omile noma oqinile
- Okuncane noma akukho umchamo okhishwayo
- Umnyama, umchamo ogqamile
- Ukungabi nezinyembezi
- Ubuthakathaka noma shakiness
- Isizungu
Ungavame ukutshela uma ukuphelelwa amandla kwesikhumba uma isikhumba sakho "amatende" uma siphonswa (okusho ukuthi akusibuyisi ngokushesha uma sikhululwa).
Ukuvimbela ukuqubuka kwamanzi
Uma uhlanganyela emidlalweni yokukhuthazela, indlela engcono kakhulu yokugwema ukungcola amandla ukulalela ukoma kwakho. Kufanele uphuze uma umlomo wakho owomile noma uma uzizwa udinga umzimba.
Akufanele neze uphuze ngenxa yokuphuza. Ukwehla ngokweqile kungalimaza ukusebenza kwakho cishe njengokungcolisa amanzi. Ngesikhathi sokuvivinya umzimba, ukuvivinya umzimba, ukuphuza ukudlala ezemidlalo ukuze usize ukuthatha indawo enkulu ye-electrolytes elahlekelwe yisithukuthuku. Ukwenza kanjalo kunciphisa ingozi ye- hyponatremia lapho i-salts emzimbeni wakho ingahlanjululwa ngendlela engavamile.
Izimpawu ze-hyponatremia zingafaka:
- Izinwele
- Ukudideka
- Ukulahlekelwa amandla
- I-nausea nokuhlanza
- Ukuphumula nokucasula
- Ubuthakathaka besisindo, ama-cramps, noma ama-spasms
Ezimweni ezimbi kakhulu, ukuphelelwa amandla (syncope), ukuhlukunyezwa, ngisho ne-coma ziyaziwa ukuthi zenzeka.
Ucwaningo oluningi luye lwabonisa ukuthi abagijimi abanamandla kakhulu balahlekelwa ama-gramu amabili kasawoti ngehora lokuthuthumela. Ukuguqula lokhu ngaphambi, ngesikhathi, nangemva kokuzivocavoca kubalulekile ekusebenzeni nasekuphepheni. Khokha okunye uma kushisa kakhulu futhi kunomswakama, futhi ulinganise ukufaka kwakho ngokufanele.
Kungakanani okudingayo ukuphuza kuxhomeke kakhulu ezingeni lakho lokuzivocavoca, isimo sezulu, nokuthi ujeziswa kangakanani ngesikhathi somsebenzi.
Ukuthuthwa Okufanele Kwabalandeli
Ukuze uqinisekise ukusebenza kahle, udinga ukwakha isu le-hydration kuzo zonke izigaba zomcimbi wokukhuthazela. Ngokusho kocwaningo oluvela eMnyangweni weKinesiology eNyuvesi yaseNorth Alabama, abagijimi kufanele bahlole lezi ziqondiso ezilandelayo:
- Ngaphambi komsebenzi, uphuze ngamamitha ayizigidi ezingamakhulu amahlanu (mL) we-fluid eyodwa kuya kwamahora amabili kusengaphambili. Ukuziqhenya nokubala inkomba yomzimba wakho (BMI) ikunikeza isisekelo sokuqhathanisa ngemuva komcimbi.
- Ukuze imisebenzi ihlale isikhathi eside kunehora, abagijimi kufanele baphuze phakathi kuka-600 no-1200 mL / ihora lesiphuzo semidlalo equkethe ama-carbohydrate (ushukela) nosawoti. Kubalulekile ukugibela kunokuba ugxume isiphuzo ukuvimbela ukuqhuma kwesisu ngaphakathi esiswini.
- Ngemuva komsebenzi, sebenzisa umbala wakho we-urine, i-BMI, kanye nezinga lokukoma njengendlela yokubonisa ukuthi ungasondeka kanjani. Uma ulahlekelwe amakhilogremu amathathu ngehora elilodwa lokuzivocavoca, udinga ukuphuza okungenani ama-glass angu-16 ama-ounces oketshezi okwenzela ukulahleka.
> Imithombo:
> Baker, L. "Izinga lokushaywa nokugcoba Ukugxila kweSodium kuma-Athletes: Ukubukeza Kwemikhuba Ne-Intra / Interindividual Variability." I-Med Med . 2017; 47 (I-Suppl 1): 111-128. I-DOI: 10.1007 / s40279-017-0691-5.
> O'Neal, E .; I-Wingo, J .; Richardson, M. et al. "Imikhuba Nemicabango Yezingcingo Zemikhumbi Yemizuzu Engama-Marathon Nama-Running". J Athl Train. 2011; 46 (6): 581-591.