Ungahlala Kanjani Une-Hydrated Lapho Uqeqeshelwa Umjaho Wokukhuthazela

-Delile

• Abasubathi Badinga Isodium
• Isayensi ye-Hydration
• Pre-and Post-Workout Hydration
• Buyekeza kwe-

Uma uziqeqeshela umjaho webanga, cishe ujwayelene nemakethe yeziphuzo zezemidlalo ezithembisa ukunisela amanzi futhi kuphethisele ukugijima kwakho kangcono kunezinto zomfana olandelayo. Gu, Gatorade, Nuun-noma ngabe ubheka kuphi, ngokuphazima kweso utshelwa ukuthi amanzi ahlanzekile ngeke anqamule.

Ukuzama ukuthola ukuthi umzimba wakho udinga ini futhi nini kungaba sina edidayo. Yingakho sikwenzele ukukumbela.

Lapha, ochwepheshe abaphezulu bokuzivocavoca umzimba, ochwepheshe be-hydration, nabaqeqeshi babelana ngalokho abafuna ukwazi mayelana nokuhlala unamanzi phakathi nokugijima kwakho okude (futhi kungani amanzi empeleni akuyona ngokwanele).

Abasubathi Badinga Isodium

Kunesayensi eningi ezungeze i-hydration yokukhuthazela, kepha uma kubekwa kalula, ibhekisa kulokhu: "Amanzi akwanele, futhi amanzi alula anganciphisa ukumuncwa kuketshezi," kusho uStacy Sims, Ph.D., isazi sokuzivocavoca umzimba kanye nososayensi wokudla okunomsoco ogxile ekufakweni kwamanzi. I-Sodium, ikakhulukazi, isebenza ukusiza umzimba wakho ukumunca uketshezi olufana namanzi, ukukugcina unamanzi amaningi, uthi. "Udinga i-sodium ukuze kusebenze izindlela ezithile zokuhamba ezinqamula amangqamuzana emathumbu ziye egazini."

Futhi, njengoba ulahlekelwa yi-sodium ngomjuluko, uma uzivocavoca umzimba isikhathi esingaphezu kwamahora amabili futhi uphuza amanzi kuphela, uzibeka engcupheni yokuhluza isilinganiso segazi lakho, kuchaza uCorrine Malcolm, umqeqeshi okhuthele eCarmichael Training Systems. Lokhu kungaholela entweni ebizwa nge-hyponatremia, okuyilapho amazinga e-sodium egazini ephansi kakhulu. Futhi, izimpawu zalesi simo zingalingisa izimpawu zokwehla komzimba-isicanucanu, ikhanda, ukudideka nokukhathala, usho kanjalo.

Kodwa ngenxa yokuthi ukwakheka komjuluko nezinga lokujuluka liyahlukahluka kumuntu nomuntu, kunzima ukusho ukuthi udinga i-sodium engakanani ngesikhathi somcimbi wokukhuthazela, kusho uSims.

Ngokuvamile, uMalcolm uphakamisa cishe u-600 kuya ku-800mg we-sodium ngelitha ngalinye lamanzi kanye nama-ounces ayi-16 kuya kwangama-32 ngehora ngesikhathi sokuzivocavoca okuhlala isikhathi eside kunehora. Imikhiqizo ene-160 kuya ku-200mg ye-sodium nge-8-ounce ekhonzayo nayo ibhejwa kahle, kunezela uSims.

Izindaba ezimnandi ukuthi awudingi ukufaka esikhundleni ngokushesha konke * i-sodium oyilahlekele ngesikhathi sokuzivocavoca. "Umzimba unezitolo eziningi ze-sodium," kusho uSim. "Uma nje udla futhi uphuza ukudla okune-sodium, uhlinzeka ngokudinga umzimba wakho, njengoba ukudinga." (Qaphela: Ukushoda Kwe-iodine Kuyanda Phakathi Kwabesifazane Abalungele)

Ukusebenza nochwepheshe wezokudla kwezemidlalo obhalisiwe kungaphinde kukusize ukwazi ukuthi yini ekulungele wena.

Isayensi ye-Hydration

Enye inkinga evame ukunganakwa mayelana ne-hydration ihlobene ne-osmolality, okuyindlela nje emnandi yokuthi "ukuminyana kwanoma yini oyiphuzayo," kusho uMalcolm.

Isifundo esincane sokuphahlazeka komzimba: Umzimba wakho usebenzisa i-osmosis-ukunyakaza koketshezi (okusho igazi, amanzi, noma isiphuzo sezemidlalo esigaywe) sisuka endaweni yokuhlushwa okuphansi siye kokunye kokugxila okuphezulu-ukuhambisa amanzi, i-sodium, ne-glucose, uthi. Uma udla noma uphuza okuthile, izakhamzimba ezidingwa ngumzimba wakho zithathwa yigciwane le-GI emzimbeni wakho. Inkinga? "Iziphuzo zezemidlalo ezigxile kakhulu kunegazi lakho ngeke zisuke kupheshana lakho le-GI ziye emzimbeni futhi esikhundleni salokho zizokhipha uketshezi kumaseli, kubangele ukuqunjelwa, ukucindezeleka kwe-GI, futhi ekugcineni ukoma komzimba," kusho uMalcolm.

Ukuze ukhuthaze ukugeleza kwamanzi, ufuna isiphuzo sezemidlalo esingagxili kakhulu kunegazi lakho, kodwa esingaphezu kuka-200 mOsm/kg. . Uma uzibuza ukuthi emhlabeni kufanele wazi kanjani ukuthi isiphuzo sinesilinganiso esingakanani, kuhle, kuyakhohlisa, kepha kunezindlela ezimbalwa ongathola ngazo (noma wenze isilinganiso esifundisiwe). Ezinye izinkampani ziklelisa lawa magugu, nakuba kungase kudingeke umbe kancane ukuze uwathole. I-Nuun Performance ino-250 mOsm/kg, isibalo ongasithola kuwebhusayithi yabo. Ungakwazi futhi ukukala i-osmolality ngokubheka izithako kanye nokuhlukana komsoco kulebula. Ngokufanelekile, awufuni ngaphezu kwe-8g inani lama-carbohydrate ngama-ounces angu-8 ngokuxubana noshukela ne-sucrose, kusho uSims. Uma kungenzeka, yeqa i-fructose noma i-maltodextrin njengoba lokhu kungawusizi umzimba ukumunca uketshezi.

Pre-and Post-Workout Hydration

Ukuphuza ngaphambi nangemva kokuzivocavoca kusiza ukugcina isimo somzimba wakho esijabulisayo sokulingana. "Ukungena kuma-runs akho anele kahle akusizi nje kuphela ukuthi uzizwe ungcono kepha futhi kunciphisa ukulahleka okulindele ngokwemvelo ukuthi kwenzeke ngesikhathi sokuzivocavoca umzimba," kusho uMalcolm. (Okuhlobene: Ama-Snacks Ahamba Phambili Nangaphambi Kokusebenza Wawo Wonke Umsebenzi)

Imvamisa, i-hydration yangaphambi kokugijima ehamba phambili imane nje ifaka ukwenza i-hydration enhle usuku lonke (funda: hhayi ukwehlisa ibhodlela elikhulu lamanzi imizuzu eyi-10 ngaphambi kokuqalisa kwakho). Hlola umbala we-pee yakho ukubona ukuthi usesendleleni efanele yini. "Ufuna ibukeke njenge-lemonade futhi ingabi njengejusi ye-apula phakathi nosuku," kusho u-Luke N. Belval, C.S.C.S., umqondisi wocwaningo e-UCONN's Korey Stringer Institute. "Awufuni ukuthi umchamo wakho ucace njengoba lokho kukhombisa ukuminza ngokweqile."

Ngemuva kokujima, izithelo nemifino enamanzi, noma amasobho anosawoti angasiza ukubuyisela i-sodium elahlekile, kuphakamisa u-Sims. Bheka izindlela zokuthola i-potassium eningi, futhi. "Iwukhiye we-electrolyte wokubuyisela amanzi emzimbeni ngemuva kokuzivocavoca," kusho uSims. Ubhatata, isipinashi, ubhontshisi, neyogathi konke kuyimithombo emihle. "Enye yezindlela ezingcono kakhulu zokushintsha amanzi emzimbeni ubisi lukashokoledi," kusho uBelval. "Iqukethe uketshezi, ama-carbohydrate, amaprotheni, namanye ama-electrolyte."

Ungase futhi ucabangele ukwesekwa usuku lonke. UNuun unikezela ngamathebulethi ongaqhekeka ongawaphuza emanzini usuku lonke.

Isivivinyo esihle sokubona ukuthi ungafuna ukubheka ukwengezwa kwe-electrolyte? "Bheka ukuthi awunawo yini usawoti ezingutsheni zakho ngemuva kokuzivocavoca. Lokhu kungakhombisa ukuthi uyiswidi enosawoti," kusho uBelval.

Vele ukhumbule umthetho wegolide wokuqeqesha: Ungazami lutho olusha ngosuku lomjaho. Hlola i-hydration yakho (kanye nanoma iziphi izinguquko zokudla okunempilo) ngaphambi, ngemuva, nangesikhathi sokugijima isikhathi eside, bese uzihlolela ngokwakho: Ngabe ubonile ukudipha kwamandla noma imizwa? Wachama ngesikhathi ugijima? Kwakuwumbala onjani?

"Kubalulekile ukubheka indlela ozizwa ngayo," kukhumbuza uMalcolm. "Ukwenza amaphutha kuyingxenye yomjaho, kepha ukwenza amaphutha afanayo futhi kuyagwemeka."

Buyekeza kwe-