Uhlala Njani uHayd ngelixa uqeqeshelwa iMarathon

Umxholo

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Ndingomnye wabo bantu kufuneka bazikhumbuze ngokusela amanzi. Kuyandicaphukisa. Ndiyathetha, kulungile ngokuqinisekileyo, emva kokuba ndine-sweat-inducing-inducing workout, ndinxaniwe, kodwa ndiya kusela ukuzalisa kwaye kuya kuba njalo. Ngokwesiqhelo mihla le, ndibeka ibhotile yamanzi edesikeni yam kwaye ndinethemba kwaye ndiyathandaza ukuba ndikhumbule ukusela yonke le nto ngokuphela kosuku.

Eli qhinga alibhabhi ngelixa ndiqeqeshwa. Into endiyityayo ibalulekile kwindlela endikwazi ngayo ukungena kuzo zonke iimayile zam, kodwa ukuhlala ndinamanzi kubalulekile ekujongeni ixesha elide, ngakumbi kwiinyanga ezishushu zasehlotyeni eNew York City. Ukufika kwam kwesi sihloko xa bendiqala uqeqesho lwam, bendinemibuzo emininzi: Ndifanele ukuphuma nini ndiye kusela amanzi, nokuba andinxanwanga? Kufuneka ndisele kangakanani? Yimalini engonelanga nje? Ndifikelela nini embundwini-ngaba inokwenzeka loo nto? Iqela endihamba nalo, Iqela laseMelika i-Endurance, ndibeke kuShawn Hueglin, Ph.D., RD, ugqirha wezemidlalo kunye nomzimba wezomzimba kunye neKomiti yeOlimpiki yaseMelika, kwaye ucebisa:

1. Hlanganisa amanzi imini yonke. Sela amanzi xa uvuka, ngesidlo ngasinye kunye nokutya, kunye neyure enye ngaphambi kokulala.

2. I-hydrate ngexesha lokuqhuba liqhuba ixesha elingaphezulu kwemizuzu engama-60. Oku kuthe ngqo emntwini malunga nokuba yimalini na, kodwa isilumkiso apha kukuba ungaseli kakhulu.

3.Sebenzisa iiseshoni zombala womchamo ngaphambi kokuvavanya imeko ye-hydration. Ukuba umchamo wakho unombala omnyama, sela enye ukuya kwiikomityi ezimbini zamanzi ngaphambi kokuba iseshoni yoqeqesho iqale.

4. Ungazami iindlela ezintsha zokufaka amanzi emanzini ngosuku lomdyarho. Ngomhla womdyarho, yenza isigqibo sokuba uya kuthwala naluphi na ulwelo (kunye namafutha alo mba) kunye nawe okanye uthembele kwizikhululo zoncedo. Ukuba uthatha isigqibo sokuthembela kwizikhululo zoncedo, jonga kwiwebhusayithi ukubona ukuba zeziphi iimveliso abaya kuba nazo kwaye uzivavanye ngexesha loqeqesho lwakho (iigels, iziselo zezemidlalo, iigummies, njl.njl).

5. Yiba nesicwangciso esicacisiweyo sosuku lomdyarho. Thatha isigqibo: Ngaba uza kuba usele amanzi kuzo zonke izikhululo zoncedo kunye nesiselo sezemidlalo kwizikhululo zoncedo ezitshintshanayo? Zama ukunamathela kwisicwangciso, kwaye uzame ukuziqhelanisa nesi sicwangciso ngexesha loqeqesho lwakho ngokunjalo.

Sonke siyazi ukuba xa kufikwa kwi-hydration, konke malunga ne-plain ol 'H2O, kodwa into ebendifuna ukuyazi malunga nendlela ezinye iziselo ezichaphazela ngayo ukumanzisa kwamanzi. Ngaba banokuthintela ukusebenza kwam kuqeqesho? Xa ndabuza uHueglin malunga nokuba zeziphi na iintlobo zotywala ekufuneka aziphephe, wamxelela ingcebiso efanayo yokutya: Sela into eza kukunika ezona zinongo zininzi ngokwekhalori. "Ngaba oko kuthetha ukuba akukho kofu kunye notywala?" Ndibuzile. Ngethamsanqa ukuselwa kotywala ngendlela efanelekileyo (inye okanye zimbini iziselo) akunakuchaphazela ukubola kwam ixesha elide xa ndihamba kakuhle imini yonke kwaye ngexesha loqeqesho, uphendule watsho.Ukumodareyitha kwakhona kubalulekile kwiziselo ezine-caffeine, nangona "kukho ubungqina obuxhasa ukuba ikhafeyini idla ngaphambi nasemva koqeqesho inyusa ukusebenza, kuxhomekeke kwimpendulo yembaleki, ukuhlala kwayo, kunye nohlobo lweseshoni yoqeqesho," wongeze watsho.

Kwaye inqaku lokugqibela elikhulu: Qinisekisa ukuba andenzi nto eyahlukileyo ngosuku lomdyarho. Umkhondo kunye nomqeqeshi we-elite u-Andrew Allden, naye umqeqeshi weQela le-USA Endurance, waphinda wathi, "Qala ukuziqhelanisa nesondlo sakho somdyarho kunye nesicwangciso se-hydration ukusuka kwixesha elide lokuqala. Ngoku lixesha lokuzama kancinci kwaye ufumanise ukuba yintoni esebenzayo."

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