Ngerti Carane Ngisi Kapabilitas Sampeyan Bakal Nyegah Dehidrasi
Yen sampeyan lagi mlaku-mlaku utawa mlaku cendhak, penting banget kanggo ngombe banyu sing cukup lan cairan liyane supaya sampeyan ora bisa dehidrasi . Nanging sampeyan bisa njupuk sawetara planning kanggo ngerti carane akeh njupuk, utawa carane asring sampeyan kudu bisa ngisi ulang botol banyu utawa Pack hydration.
Pinten Tubuh Sampeyan Kudu
Aturan jempol yaiku yen sampeyan kudu ngombe telu nganti 6 ons banyu saben mil, utawa kira-kira saben 15 nganti 20 menit.
Iku tuwung setengah menyang secangkir banyu. Payo kawitan dadi pandhuan kawitan lan ngombe nalika ngelak. Bagan ngisor iki bakal mbantu sampeyan ngerteni pirang botol sing diterjemahake.
Kanggo mlaku-mlaku maneh, tindakake pedoman ngombe kanggo wong sing mlaku. Sampeyan bisa uga kudu ngetrapake awak sadurunge lan sawise mlaku-mlaku kanggo ndeleng apa sampeyan wis cukup banyu lan ngganti uyah sing ilang kanthi kringet.
Pinten Banyu Pangan
Cara sing paling umum kanggo nggawa banyu karo sampeyan ana ing gendul 16-ounce, botol olahraga 20-ons sing dilebokake, lan paket hidrasi saka macem-macem ukuran (50/70/100 ons cairan utawa 1,5 / 2/3 liter). Bagan ngisor iki nuduhake sawetara nomer botol ngisi lan paket hidrasi ngisi sampeyan bakal perlu nalika mlaku.
Pinten Banyu Perlu Sampeyan Adhedhasar Wektu Walking | ||||||||
Walking Time | mL | fl. oz. | 16 fl.oz | 20 fl.oz | 32 fl.oz | 50 fl.oz. | 70 fl.oz. | 100 fl.oz. |
15 min. | 125-250 | 4-7 | 1 | 1 | 1 | 1 | 1 | 1 |
30 menit. | 125-250 | 7-14 | 1 | 1 | 1 | 1 | 1 | 1 |
45 min. | 375-750 | 11-21 | 1-2 | 1 | 1 | 1 | 1 | 1 |
1 jam | 500-1000 | 14-38 | 1-2 | 1-2 | 1 | 1 | 1 | 1 |
1 1/4 jam | 625-1250 | 18-35 | 2 | 1-2 | 1-2 | 1 | 1 | 1 |
1 1/2 jam | 750-1500 | 21-42 | 2-3 | 1-2 | 1-2 | 1 | 1 | 1 |
1 3/4 jam | 875-1750 | 25-49 | 2-3 | 2-3 | 1-2 | 1 | 1 | 1 |
2 jam | 1000-2000 | 28-56 | 2-4 | 2-3 | 1-2 | 1 | 1 | 1 |
2 1/4 jam | 1125-2250 | 32-63 | 2-4 | 2-3 | 2-3 | 1-2 | 1 | 1 |
2 1/2 jam | 1250-2500 | 35-70 | 3-5 | 2-4 | 2-3 | 1-2 | 1 | 1 |
2 3/4 jam | 1375-2750 | 39-77 | 3-5 | 2-4 | 2-3 | 1-2 | 1 | 1 |
3 jam | 1500-3000 | 42-84 | 3-6 | 2-4 | 2-3 | 1-2 | 1-2 | 1 |
3 1/2 jam | 1750-3500 | 49-98 | 4-7 | 3-5 | 2-4 | 1-2 | 1-2 | 1 |
4 jam | 2000-4000 | 56-112 | 4-7 | 3-6 | 2-4 | 2-3 | 1-2 | 1-2 |
4 1/2 jam | 2250-4500 | 63-126 | 4-8 | 3-7 | 3-5 | 2-3 | 1-2 | 1-2 |
5 jam | 2500-5000 | 70-140 | 5-9 | 4-7 | 3-5 | 2-3 | 1-2 | 1-2 |
5 1/2 jam | 2750-5500 | 77-154 | 5-10 | 4-8 | 3-6 | 2-3 | 2-3 | 1-2 |
6 jam | 3000-6000 | 84-168 | 6-11 | 5-9 | 3-6 | 2-4 | 2-3 | 1-2 |
6 1/2 jam | 3250-6500 | 91-182 | 6-12 | 5-9 | 4-7 | 2-4 | 2-3 | 1-2 |
7 jam | 3500-7000 | 98-196 | 7-13 | 5-10 | 4-7 | 2-4 | 2-3 | 1-2 |
7 1/2 jam | 3750-7500 | 105-210 | 7-14 | 6-11 | 4-8 | 3-4 | 2-3 | 2-3 |
8 jam | 4000-8000 | 112-224 | 7-14 | 6-13 | 4-8 | 3-5 | 2-4 | 2-3 |
Grafik nuduhake sawetara sudhut, amarga sampeyan kudu ndeleng apa sing paling apik kanggo sampeyan. Aturan sing paling gampang yaiku "ngombe nalika ngelak." Yen sampeyan nemokake sampeyan mlaku metu saka banyu lan isih ngelak, sampeyan bakal ngerti sampeyan kudu ing mburi luwih dhuwur tinimbang mburi ngisor.
Saliyane, sampeyan bisa ngombe banyu soko sing prasaja lan ngumbah uyah awak, lan ngasilake hyponatremia , sing uga mbebayani.
Aja kuwatir ngombe, ngombe nalika ngelak.
Nalika Nggunakake Olahraga Minuman
Nalika sampeyan mlaku luwih saka jam, luwih-luwih yen sampeyan lagi ngetokake sweating, sampeyan pengin nggunakake minuman olahraga sing ngganti sodium lan elektrolit liyane sing bakal ilang. Utawa, duwe cemilan sing duwe uyah. Nanging tetep ngombe cukup cairan. Loro-lorone nggawa ngombe olahraga nganggo bubuk sing ditambahake ing banyu, utawa pindhah menyang minuman olah raga sing disiapake.
Ngirim Banyu: Pint (500 mL) Nduweni Pound
Elinga yen banyu lan ombenan olahraga abot banget. Yen sampeyan pengin nyimpen kanthi bobot nanging butuh banyu luwih akeh, sampeyan kudu nggawe rencana kanggo ngendi sampeyan ngisi ulang botol utawa hidrasi .
Sumber:
KOMUNIKASI KHUSUS: Posisi Stand Exercise and Replacement Fluid. Medicine & Science in Sports & Exercise: February 2007 - Volume 39 - Issue 2 - pp 377-390 doi: 10.1249 / mss.0b013e31802ca597