Ungahlala Kanjani Unamanzi ngenkathi Uqeqeshelwa iMarathon

-Delile

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Ngingomunye walabo bantu okufanele bazikhumbuze ukuthi baphuze amanzi. Kuyangicasula ngokweqiniso. Ngiqonde ukuthi, kulungile impela, ngemuva kokuthi ngibe nokuzivocavoca okujulukisa okugeza, ngomile, kepha ngizophuza ukugcwala kwami ​​futhi lokho kuzoba yilokho. Imvamisa nsuku zonke, ngifaka ibhodlela lamanzi etafuleni lami bese ngethemba nje bese ngithandazela ukuthi ngizokhumbula ukuphuza yonke le nto ekupheleni kosuku.

Leli su alindizi ngenkathi ngiziqeqesha. Engikudlayo kusobala ukuthi ngikwazi kanjani ukungena kuwo wonke amamayela ami, kepha ukuhlala ngine-hydrated kubalulekile ekumelaneni nokugijima okude, ikakhulukazi ezinyangeni ezishisayo zasehlobo eziseNew York City. Lapho ngikhuluma ngalesi sihloko lapho ngiqala ukuqeqeshwa kwami, ngaba nemibuzo eminingi: Kufanele ngiphume nini lapho ngiyophuza amanzi, ngisho noma ngingawomi kangako? Ngiphuze kangakanani? Yimalini enganele nje? Ngifika nini embundwini - kungenzeka lokho? Iqembu engigijima nalo, iTeam USA Endurance, lingixhumanise noShawn Hueglin, Ph.D., R.D., isazi sezokudla kwezemidlalo kanye nomzimba womzimba neKomidi lama-Olimpiki lase-U.S., Futhi uncoma ukuthi:

1. Hlanganisa amanzi usuku lonke. Phuza amanzi lapho uvuka, ngesidlo ngasinye nangokudla okulula, nangehora elilodwa ngaphambi kokulala.

2. I-hydrate ngesikhathi sokuqeqeshwa isebenza isikhathi eside kunemizuzu engama-60. Lokhu kucace kakhulu kumuntu mayelana nokuthi yimalini, kodwa isixwayiso lapha siwukuba ungaphuzi ngokweqile.

3. Sebenzisa izikhathi zokuqeqesha zombala womchamo ukuze uhlole isimo sokugeleza kwamanzi. Uma umchamo wakho unombala omnyama, phuza inkomishi eyodwa noma ezimbili zamanzi ngaphambi kokuba kuqale iseshini yokuqeqesha.

4. Ungazami izindlela ezintsha zokunisela ngamanzi ngosuku lomjaho. Ngosuku lwemarathon, nquma ukuthi uzophatha yini uketshezi (kanye nophethiloli walolo daba) noma uthembele eziteshini zosizo. Uma uthatha isinqumo sokuthembela eziteshini zosizo, bheka iwebhusayithi ukuze ubone ukuthi yimiphi imikhiqizo abazoba nayo bese uyihlola ngesikhathi sokuqeqeshwa kwakho (ama-gel, iziphuzo zezemidlalo, ama-gummies, njll).

5. Yiba nohlelo oluvezwe usuku lomjaho. Nquma: Ingabe uzophuza amanzi kuzo zonke ezinye iziteshi zosizo kanye nesiphuzo sezemidlalo kwezinye iziteshi zosizo? Zama ukunamathela kuhlelo, bese uzama ukusebenzisa lolu hlelo ngesikhathi sokuqeqeshwa kwakho.

Sonke siyazi ukuthi uma kukhulunywa nge-hydration, kumayelana ne-plain ol 'H2O, kepha ebengifuna ukukwazi mayelana nokuthi ezinye iziphuzo zithinta kanjani i-hydration. Ingabe zingaphazamisa ngisho nokusebenza kwami ​​ekuqeqesheni? Ngenkathi ngibuza uHueglin ukuthi yiziphi izinhlobo zokuphuza okufanele azigweme, wamtshela izincomo ezifanayo zokudla: Phuza okuzokunika izakhamzimba eziningi kakhulu ngekhalori ngalinye. "Ngabe lokho kusho ukuthi akukho khofi notshwala?" Ngibuzile. Ngenhlanhla ukuphuza ngokweqile ukuphuza (leso siphuzo esisodwa noma ezimbili) ngeke kuthinte i-hydration yami kakhulu inqobo nje uma ngihambisa kahle usuku lonke nangesikhathi sokuqeqeshwa, uphendule.Ukulinganisela nakho kuyisihluthulelo seziphuzo ezine-caffeine, nakuba "kunobufakazi obusekela ukuthi ukuphuza i-caffeine ngaphambi nangesikhathi sokuqeqeshwa kuthuthukisa ukusebenza, kuye ngokuthi umgijimi usabela kanjani, ukuhlala kwakhe, kanye nohlobo lweseshini yokuqeqeshwa," wanezela.

Nethiphu elilodwa lokugcina elikhulu: Qiniseka ukuthi angenzi okuhlukile ngosuku lomncintiswano. Umqeqeshi we-Track and field elite u-Andrew Allden, naye ongumqeqeshi we-Team USA Endurance, uphinde wagcizelela, "Qala ukuphrakthiza uhlelo lwakho lokudla okunempilo komjaho kanye ne-hydration kusukela ekuqaleni kwesikhathi eside. Manje yisikhathi sokuzama kancane futhi uthole ukuthi yini esebenzayo."

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