Uhlala njani uHydrated xa uQeqesha umdyarho wokunyamezela

Umxholo

• Iimbaleki zifuna iSodium
• Inzululwazi ye-Hydration
• Ngaphambi kunye nasemva kokuSebenza ngokuLungiswa
• Uphengululo lwe

Ukuba uqeqeshela ugqatso lomgama, uyaqheleka kwintengiso yeziyobisi ezithembisa ukuhambisa amanzi kunye nokuqhuba kwakho okungcono kunezinto zomntu olandelayo. Gu, Gatorade, Nuun-nokuba ujonge phi, ngequbuliso uxelelwa ukuba amanzi amsulwa awazukuwasika.

Ukuzama ukuqonda ukuba umzimba wakho ufuna ntoni kwaye unokuba nini nzulu iyabhida. Kungenxa yoko le nto siye sakukhuphela.

Apha, umsebenzi ophezulu we-physiologists, iingcali ze-hydration, kunye nabaqeqeshi babelana ngezinto abafuna ukuba wazi malunga nokuhlala u-hydrated ngexesha lakho elide (kwaye kutheni amanzi ngokwenene akunjalo konele).

Iimbaleki zifuna iSodium

Ininzi inzululwazi ejikeleze ukunyamezeleka kokunyibilikisa, kodwa ukubeka ngokulula, iyabila koku: "Amanzi awanelanga, kwaye amanzi acocekileyo anokucothisa ukufunxeka kolwelo," utshilo uStacy Sims, Ph.D., ugqirha womzimba kunye nesayensi yesondlo egxile kwi-hydration. Isodiyam, ngokukodwa, isebenza ukunceda umzimba wakho ukuba ubambe ulwelo njengamanzi, ukukugcina unamanzi, utshilo. "Udinga isodiyam ukuze usebenze ngeendlela ezithile zothutho kwiiseli zamathumbu ungene egazini."

Kananjalo, ekubeni uphulukana nesodiyamu ngombilo, ukuba wenza umthambo ngaphezulu kweeyure ezimbini kwaye usele amanzi kuphela, ubeka emngciphekweni wokunciphisa uxinzelelo lwegazi, ucacisa uCorrine Malcolm, umqeqeshi okrelekrele kwiCarmichael Training Systems. Oku kunokukhokelela kwinto ebizwa ngokuba yi-hyponatremia, kulapho amanqanaba esodium egazini asezantsi kakhulu. Ngaphezu koko, iimpawu zemeko zinokuxelisa iimpawu zokuphelelwa ngamanzi emzimbeni-isicaphucaphu, intloko ebuhlungu, ukudideka, kunye nokudinwa, utshilo.

Kodwa ngenxa yokuba ukubila ukubila kunye namazinga okubila ayahluka ukusuka komnye umntu ukuya komnye, kunzima ukutsho ukuba ingakanani isodium oyifunayo ngexesha lonyamezelo, utsho uSims.

Ngokubanzi, uMalcolm ucebisa malunga ne-600 ukuya kwi-800mg yesodiyitha nganye kwilitha yamanzi kunye nee-ounces ezili-16 ukuya kwezingama-32 zamanzi ngeyure ngexesha lokuzilolonga elihlala ixesha elingaphezulu kweyure. Iimveliso ezine-160 ukuya kwi-200mg yesodiyamu nge-8-ounce yokukhonza nazo zibheja ezilungileyo, zongeza uSims.

Iindaba ezimnandi zezokuba awudingi ukubuyisela ngoko nangoko zonke * isodiyam oyilahlekileyo ngexesha lokuzilolonga. "Umzimba uneevenkile ezininzi zesodium," utshilo uSim. Ngethuba nje usitya kwaye usela ukutya okunesodium kuzo, unikezela oko umzimba wakho udinga, njengoko ufuna." (Qaphela: Ukusilela kwe-Iodine kuyanda phakathi kwabafazi abafanelekileyo)

Ukusebenza nomdla wezemidlalo obhalisiweyo kunokukunceda ukuba ungene kwizinto ezilungileyo kuwe.

Inzululwazi ye-Hydration

Omnye umba ohoywa ngokungaqhelekanga malunga ne-hydration inento yokwenza ne-osmolality, eyindlela nje emnandi yokuthi "uxinizelelo lwento oselayo," utsho uMalcolm.

Isifundo esincinci se-physiology crash: Umzimba wakho usebenzisa i-osmosis-intshukumo yolwelo (okt igazi, amanzi, okanye isiselo semidlalo esityibilikayo) ukusuka kwindawo ekuxinana okuphantsi ukuya kwenye yoxinaniso oluphezulu-ukuthutha amanzi, isodiyam, kunye neswekile, uthi. Xa usitya okanye usele into, izakhamzimba ezifunwa ngumzimba wakho zifunxwa yi-GI tract emzimbeni wakho. Ingxaki? Iziselo zezemidlalo ezigxininiswe ngakumbi kunegazi lakho aziyi kushukuma kwiphecana lakho le-GI ziye emzimbeni kwaye endaweni yoko ziya kukhupha ulwelo kwiiseli, zibangele ukuqunjelwa, uxinzelelo lwe-GI, kwaye ekugqibeleni. ukuphelelwa ngamanzi emzimbeniutshilo uMalcolm.

Ukukhuthaza i-hydration, ufuna isiselo sezemidlalo esingagxili kakhulu kunegazi lakho, kodwa ngaphezulu kwe-200 mOsm / kg. (Kwimeko xa ufuna ukufumana yonke i-biology yangaphambili kunye nayo, i-osmolality yegazi isuka kwi-280 ukuya kwi-305 mOsm / kg.) Kwiziselo zezemidlalo, ezibonelela nge-carbs kunye ne-sodium, zijolise kwi-osmolality phakathi kwe-200 kunye ne-250 mOsm / kg. Ukuba uyazibuza ukuba kwihlabathi kufuneka wazi ukuba ingakanani i-osmolality enayo isiselo, kulungile, iyakhohlisa, kodwa kukho iindlela ezimbalwa onokuzifumana (okanye wenze uqikelelo olufundisiweyo). Ezinye iinkampani zidwelisa la maxabiso, nangona kungafuneka ugrumbe kancinci ukuze uwafumane. Ukusebenza kweNuun kune-250 mOsm / kg, inani onokulifumana kwiwebhusayithi yabo. Unokulinganisa i-osmolality ngokujonga izithako kunye nokuqhekeka kwesondlo kwileyibhile. Ngokufanelekileyo, awufuni ngaphezu kwe-8g ye-carbohydrate iyonke ngee-ounces ze-8 ngokudibanisa iswekile kunye ne-sucrose, utshilo uSims. Ukuba kunokwenzeka, tsiba i-fructose okanye i-maltodextrin njengoko oku kungancedi umzimba ekufunxeni ulwelo.

Ngaphambi kunye nasemva kokuSebenza ngokuLungiswa

Ukusela ngaphambi nasemva kokuzilolonga kunceda ekugcineni imeko yolonwabo yomzimba wakho yokulingana. "Ukuya kwiimbaleki zakho ezine-hydrated entle akunceda kuphela ukuba uzive ungcono kodwa kunciphisa nelahleko olindele ukuba yenzeke ngexesha lokuzilolonga," utshilo uMalcolm. (Eyeleleneyo: Ezona snacks zaphambi kwaPhambi nasemva kokuQeqesha kuyo yonke iMisebenzi)

Rhoqo, eyona hydration yangaphambi kokuqhutywa ibandakanya ukuziqhelanisa ne-hydration elungileyo yonke imini (funda: hayi ukuthoba ibhotile enkulu yamanzi imizuzu eli-10 ngaphambi kokubaleka kwakho). Jonga umbala wepee yakho ukuze ubone ukuba ukwindlela elungileyo na. "Ufuna ukuba ijongeke njenge-lemonade kwaye ingafani nejusi yeapile emini," utsho uLuke N. Belval, uC.S.C.S., umlawuli wophando kwi-UCONN's Korey Stringer Institute. "Awufuni ukuba umchamo wakho ucace njengoko oko kubonisa ukugcwala kwamanzi."

Emva kokuzilolonga, iziqhamo ezinamanzi kunye nemifuno, okanye iisuphu ezinetyuwa zinokunceda ukubuyisela isodium elahlekileyo, ucebisa uSims. Khangela iindlela zokufumana i-potassium eninzi, nayo. "Yeyona electrolyte iphambili ekubuyiseleni umzimba emva kokuzilolonga," utshilo uSims. Iibhatata, ispinatshi, iimbotyi kunye neyogathi yimithombo elungileyo. "Enye yeendlela zokutshintshwa kokuphela kwamanzi emzimbeni lubisi lwetshokholethi," utshilo uBelval. "Iqulethe i-fluid, i-carbohydrates, iiprotheni kunye nezinye i-electrolytes."

Unokucinga kwakhona ngezongezelelo imini yonke. UNuun ubonelela ngamacwecwe anokunyibilika onokuwasela emanzini imini yonke.

Uvavanyo olulungileyo ukubona ukuba unokufuna ukuqwalasela i-electrolyte supplementation? "Jonga ukuba unayo nayiphi na ityuwa kwiimpahla zakho emva kokusebenza. Oku kungabonisa ukuba uneswiti enetyuwa," utshilo uBelval.

Khawukhumbule nje umthetho wegolide woqeqesho: Sukuzama nantoni na entsha kusuku lomdyarho. Vavanya i-hydration yakho (kunye nalo naluphi na utshintsho lwesondlo) phambi, emva, kwaye ngexesha elide, emva koko uhlolisise kunye nawe: Ngaba uqaphele ukudipha kwamandla okanye umoya? Ngaba uchama xa ubaleka? Wawunjani umbala?

"Kubalulekile ukujonga indlela oziva ngayo," ukhumbuza uMalcolm. "Ukwenza iimpazamo yinxalenye yomdyarho, kodwa ukuphinda wenze iimpazamo ezifanayo kuyaphepha."

Uphengululo lwe