Enye yezincomo ezivame kakhulu kubagijimi kufanele iqiniseke ukuthi ihlala i-hydrated ngesikhathi sokuzivocavoca. Kodwa kuthiwani, futhi kufanele uphuze kangakanani ukuze ufeze lokho?
Impendulo ethi " Ngingamanzi angakanani okufanele ngiwaphuze ukuze ngihlale ngihlezi kahle ngaphambi kokuzivocavoca, ngesikhathi nangemva kokuzivocavoca? " Kuzohlukahluka kumdlali ngamunye, futhi ngokuyinhloko kuxhomeke ekutheni amandla nokusebenza kwesikhathi kwenziwa kanjani.
Izici eziningi zithinta izidingo zomdlali we-hydration. Izinto ezinjengokushisa kwemoya, umswakama, ukuphakama , ngisho nomzimba wokuzivocavoca ohlukile kanye nokusebenza kahle ngesikhathi sokuvivinya umzimba kungathinta indlela amanzi azoyidingayo ukuze adle ukusebenza kahle ngesikhathi sokuzivocavoca.
Yize kungaba nzima ukucacisa ukuthi ingakanani amanzi okudingeka umuntu aphuze usuku ngalunye, izincomo ezilandelayo zinikeza iphuzu elihle lokuqala labagijimi abaningi.
Ungakanani Amanzi Kufanele Abagijimi Baphuze Ngosuku Lunye?
Uma uqeqesha njalo, cishe uzodinga phakathi kwesigamu kanye nengxenye eyodwa yamanzi (noma ezinye iziphuzo zamanzi) ngekhadi ngalinye lesisindo somzimba ngosuku.
Ukuze unqume ibanga lakho lokusekela lemfuneko yamanzi, sebenzisa ifomula elandelayo:
Ukuphela kwebanga = Isisindo somzimba (lbs) x 0.5 = (ama-ounces of fluid / day)
Ukuphela komkhawulo = Isisindo somzimba (lbs) x 1.0 = (ama-ounces of fluid / day)
Isibonelo, uma ulinganisa amakhilogremu angu-150, imfuno yakho yamanzi eseduze cishe izoba phakathi kwama-75 no-150 ama-ounces ngosuku ngalunye.
Nini Ukuphuza Amanzi
Qala usuku nge-ingilazi enkulu yamanzi ekuseni, kungakhathaliseki ukuqeqeshwa noma usuku lokuphumula. Ezinsukwini zokuqeqesha, isimiso esilandelayo sisebenza kahle kubagijimi abaningi:
- I-Water (Fluid) IHlelo Lokungena
- Ngaphambi kokuzivocavoca
- Phuza izindebe ezimbili kuya kwezintathu zamanzi zingakapheli amahora amabili ngaphambi kokuzivocavoca kwakho.
- Zihlolisise ngokushesha ngaphambi kokuba uqale ukuqeqeshwa kwakho.
- Ngesikhathi sokuzivocavoca
- Phuza indebe yamanzi njalo imizuzu engu-15.
- Ngemuva kokuzivocavoca
- Zizame ngokushesha ngemva kokuqeda ukuqeqeshwa kwakho.
- Phuza izinkomishi ezimbili kuya kwezintathu zamapayipi ngayinye elahlekile ngesikhathi sokuzivocavoca.
Ngakanani Okuphuzwayo
Uma usebenzisa umzimba olinganiselayo kuze kube emaminithini angaphezu kwengu-90, uzofuna ukudla okungaphezu kwamanzi alula. Udinga ukugcwalisa izitolo ze-glycogen nge-carbohydrate elula yokugaya. Iziphuzo zezemidlalo zingaba indlela elula yokwengeza amandla adingekayo. Uma usebenza isikhathi eside, khetha isiphuzo ngamakhilogremu angama-60 kuya kwangu-100 ngama-ounces ayisishiyagalombili bese udla ama-ounces ayisishiyagalombili kuya kwangu-10 njalo imizuzu engu-15 kuya kwezingu-30 ngokusho okuthandayo. Kulabo abahlala ezimweni ezimbi kakhulu ngaphezu kwamahora amathathu, amane, noma amahlanu, uzodinga ukufaka esikhundleni se-electrolyte. Isiphuzo sezemidlalo esiyinkimbinkimbi, amaphilisi e-NUUN , noma okunye ukudla kuzosiza ukuhlinzeka ngekhalori edingekayo kanye ne-electrolyte edingekayo ekusebenzeni okuqhubekayo.
Electrolyte yemvelo
Ngenxa yokubaluleka kwamazinga e-sodium nama-electrolytes ngesikhathi sokuqeqesha nokuncintisana, khumbula ukushaya ibhalansi phakathi kwamanzi okuphuza nokuphuza umthombo wemvelo we-carbohydrate kanye ne-electrolytes. Amanzi akakhukhunathi angumthombo wemvelo we-carbohydrate kanye ne-electrolytes ngaphandle kokushukela okwanele kanye nezidakamizwa ezitholakala ezithombeni zezemidlalo.
Ungase ulungiselele isiphuzo sakho se-electrolyte ngokufaka uju, ilamula, kanye nejusi elisha elifakwe ngamanzi.
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, I-Sodium, I-Chloride, I-Potassium neSulfate, eWashington, DC: National Academy Press, iphe. 73-185, 2005.