ʻO Chugging Water i nā manawa āpau? Pehea e hōʻalo ai i ka overhydration

Anter

• He aha ka hydration kūpono?
• Loaʻa ka lawa ʻana o ka wai i kēlā me kēia lā e ka makahiki
  
• Ehia mau wai e hiki iā mākou ke lawelawe?
• He aha ka hana ke inu ʻoe i ka wai he nui?
• Hyponatremia vs. waiʻona
• ʻO wai ka pilikia?
• Nā hōʻailona pono paha ʻoe e ʻoki
• Pehea e noho hydrated me ka hoʻokahuli ʻole iā ia
• Nā hōʻailona hōʻailona hydrated pono ʻoe
  
• Nā manaʻo kūikawā

He maʻalahi ke manaʻoʻiʻo inā pili i ka hydration, ʻoi aku ka maikaʻi o nā mea hou aʻe.

Ua lohe mākou āpau i ka hana ʻia ʻana o ke kino i ka wai a inu mākou ma kahi o ʻewalu mau aniani o ka wai i ka lā.

Ua haʻi ʻia mākou i ka inu ʻana i ka nui o ka wai e hiki ke hoʻomaʻemaʻe i ko mākou ʻili, hoʻōla i ko mākou anuanu, a kōkua i ka pohō kaumaha. A loaʻa i kēlā me kēia mea kahi ʻōmole wai hoʻohana hou i kēia mau lā, e hoʻopihapiha mau ana. No laila, ʻaʻole anei mākou e chugging H2O i kēlā me kēia manawa kūpono?

ʻAʻole pono.

ʻOiai ʻo ka loaʻa ʻana o ka nui o ka wai he mea nui ia no kou olakino holoʻokoʻa, hiki nō (ʻoiai ʻaʻole ʻike pinepine ʻia) e ʻai nui.

Mau paha ka make wai ʻana i ke aniani, akā overhydration loaʻa pū kekahi i nā hopena olakino maikaʻi loa.

Eia kahi nānā i ka mea e hana ke inu ʻoe i ka wai he nui, ʻo wai ka mea makaʻu, a pehea e hōʻoia ai e noho pono ʻoe - akā ʻaʻole ʻoi loa - hydrated.

He aha ka hydration kūpono?

He mea nui ka noho hydrated no nā hana o ke kino e like me ke koko, ka puʻuwai, ka hana ʻana i nā mākala, a me ka ʻike.

Eia nō naʻe, "paʻakikī ka hydration" paʻakikī paʻakikī e wehewehe. Pono nā wai e ka makahiki, ka wahine, ka papaʻai, ka pae o ka hana, a me ke anilā.

Hiki i nā kūlana olakino e like me ka maʻi puʻupaʻa a me ka hāpai ke hoʻololi i ka nui o ka wai e inu ai ke kanaka i kēlā me kēia lā. Hiki i kekahi mau lāʻau ke hoʻololi i ke koena o ke kino. Hiki i kāu pono ponoʻī ponoʻī ke hoʻololi i kēlā me kēia lā.

Ma ka hapanui, paipai ka hapanui o ka poʻe loea i ka helu ʻana i ka hapalua o kou kaupaona a me ka inu ʻana i kēlā helu o nā auneke i kēlā lā ʻO kahi laʻana, hiki i kahi kanaka 150 paona ke hoʻoikaika no ka nui o 75 auneke (oz.), A i ʻole 2.2 liters (L).

Hāʻawi kekahi ka Institute of Medicine i nā kulekele no ka lawa kūpono o ka wai no nā keiki a me nā mākua.

Loaʻa ka lawa ʻana o ka wai i kēlā me kēia lā e ka makahiki

• Nā keiki mai ka makahiki 1 a 3: 1.3 L (44 oz.)
• Nā keiki ma ka makahiki 4 a 8: 1.7 L (57 oz.)
• Nā kāne 9 a 13 mau makahiki: 2.4 L (81 oz.)
• Nā kāne 14 a 18 mau makahiki: 3.3 L (112 oz.)
• Nā kāne he 19 a ʻoi makahiki. 3.7 L (125 oz.)
• Nā wahine 9 a 13 mau makahiki: 2.1 L (71 oz.)
• Nā wahine i nā makahiki 14 a 18: 2.3 L (78 oz.)
• Nā wahine i nā makahiki 19 a ʻoi. 2.7 L (91 oz.)

ʻAʻole pili kēia mau pahu hopu i ka wai a me nā wai ʻē aʻe āu e inu ai, akā ka wai mai nā kumu meaʻai. Hiki i kahi mau meaʻai ke hāʻawi i nā wai. ʻO nā meaʻai e like me nā kopa a me nā popsicle ʻike ʻia nā kumuwaiwai, akā ʻaʻole ʻike ʻia nā mea liʻiliʻi e like me nā huaʻai, nā mea kanu, a me nā huahana waiū wai nui ka nui o ka wai.

No laila, ʻaʻole pono ʻoe e chug H2O wale nō e hydrated. ʻO ka ʻoiaʻiʻo, hiki i nā wai ʻē aʻe ke loaʻa nā mea pono kūpono ʻaʻole ʻoe e loaʻa mai ka wai maʻamau i mea nui no kou olakino.

Ehia mau wai e hiki iā mākou ke lawelawe?

ʻOiai makemake mākou āpau i ka nui o ka wai e mālama i ke olakino maikaʻi, aia nā palena o ke kino. I nā hihia maʻamau, hiki i ka hoʻoulu nui ʻana i nā wai ke hele mai me nā hopena weliweli.

No laila, ehia nā mea nui loa? ʻAʻohe helu paʻakikī, ʻoiai nā kumu e like me nā makahiki a me nā kūlana olakino preexisting hiki ke pāʻani i kahi kuleana, akā aia kahi palena maʻamau.

"Hiki i kahi kanaka maʻamau me nā puʻupaʻa maʻamau ke inu [ma kahi o 17 mau lita o ka wai (34 16-oz. Mau ʻōmole) inā lawe lohi me ka hoʻololi ʻole ʻana i kā lākou sodium sodium," wahi a ka nephrologist ʻo Kauka John Maesaka.

"E hoʻopau koke nā puʻupaʻa i ka nui o ka wai keu," wahi a Maesaka. Eia naʻe, ʻo ka lula maʻamau hiki i nā puʻupaʻa ke hoʻopau wale ma kahi o 1 lita i hoʻokahi hola. No laila, ʻo ka wikiwiki e inu ai kekahi i ka wai hiki ke hoʻololi i ke ahonui o ke kino no ka nui o ka wai.

Inā inu ʻoe i ka wikiwiki loa, a i ʻole ʻaʻole holo pono kāu mau puʻupaʻa, hiki koke paha ʻoe i kahi kūlana o ka overhydration.

He aha ka hana ke inu ʻoe i ka wai he nui?

Hoʻoikaika ke kino e mālama mau i kahi kūlana o ke kaulike. ʻO kahi ʻāpana o kēia ka lakio o ka wai i nā electrolytes i ke kahe o ke koko.

Pono mākou āpau i kekahi mau nui o nā electrolytes e like me ka sodium, potassium, chloride, a me ka magnesium i loko o ko mākou kahe o ke koko e hoʻopaʻa ai i ko mākou mākala, holo ka ʻōnaehana ʻōnaehana, a me nā pae acid-base o ke kino i ka hōʻoia.

Ke inu nui ʻoe i ka wai, hiki iā ia ke hoʻohaunaele i kēia lākiō lahilahi a hoʻolei i ke kaulike - ʻo ia hoʻi, he mea kupanaha, ʻaʻole ia he mea maikaʻi.

ʻO ka electrolyte o ka hopohopo nui me ka overhydration ka sodium. E hoʻowali ka nui o ka wai i ka nui o ka sodium i ke kahe o ke koko, e alakaʻi ana i nā pae haʻahaʻa haʻahaʻa, i kapa ʻia ʻo hyponatremia.

Malimali paha nā ʻōuli o ka hyponatremia i ka wā mua, e like me ka nausea a i ʻole ka ʻōpū. Hiki i nā ʻōuli ke lilo i koʻikoʻi, ʻoiai ke hāʻule koke nā pae sodium. Nā hōʻailona koʻikoʻi e komo pū me:

• luhi
• nāwaliwali
• hele wāwae kū ʻole
• ukiuki
• huikau
• haʻalulu

Hyponatremia vs. waiʻona

Ua lohe paha ʻoe i ka huaʻōlelo "ʻona inu wai" a i ʻole "ʻona wai," akā ʻaʻole like kēia mau mea me ka hyponatremia.

"Hyponatremia ʻo ia wale nō ka haʻahaʻa o ka sodium serum, wehewehe ʻia ma lalo o 135 mEq / lita, akā ʻo ka ʻona ʻana i ka wai ke kumu o ka mea maʻi mai ka sodium haʻahaʻa," i ʻōlelo ʻo Maesaka.

Inā haʻalele ʻole ʻia, hiki i ka inu wai ʻana ke alakaʻi i nā haunaele o ka lolo, ʻoiai me ka ʻole o ka sodium e hoʻoponopono i ke kaulike o ka wai i loko o nā pūnaewele, hiki i ka lolo ke pehu i kahi kekelē weliweli. Kaukaʻi ʻia i ka pae o ka pehu ʻana, hiki i ka inu wai ʻana i ke koma a i ʻole ka make paha.

Kākaʻikahi a paʻakikī loa ka inu ʻana i ka wai lawa a hiki i kēia manawa, akā ʻo ka make ʻana i ka inu ʻana i ka wai he hiki loa.

ʻO wai ka pilikia?

Inā ʻoe olakino, ʻaʻole paha e hoʻomohala i nā pilikia koʻikoʻi ma muli o ka inu ʻana i ka wai he nui.

"ʻO kā mākou puʻupaʻa e hana i kahi hana maikaʻi loa i ka hemo ʻana i ka nui o nā wai mai ko mākou kino me ke kaʻina o ka urination," i ʻōlelo ʻia e ka mea ʻai meaʻai ʻo Jen Hernandez, RDN, LD, ka mea loea i ka mālama ʻana i nā maʻi puʻupaʻa.

Inā inu ʻoe i ka nui o ka wai i ka hoʻāʻo e noho i ka wai, ʻoi aku ka nui o ka makemake i nā huakaʻi hele pinepine i ka lumipaku ma mua o kahi huakaʻi i ka ER.

Eia nō naʻe, ʻoi aku ka nui o ka makaʻu o kekahi mau pūʻulu o ka poʻe no ka hyponatremia a me ka wai ʻona. ʻO kekahi o ia hui ka poʻe me nā maʻi puʻupaʻa, ʻoiai ke hoʻoponopono nā puʻupaʻa i ke kaulike o ka wai a me nā minelala.

"ʻO nā kānaka me nā maʻi hakuʻala hope loa e hiki ke makaʻu no ka overhydration, ʻoiai ʻaʻole hiki i kā lākou mau puʻupaʻa ke hoʻokuʻu i ka wai nui," wahi a Hernandez.

Hiki i ka Overhydration ke hana i nā mea pāʻani, keu hoʻi i nā mea e komo ana i nā hanana ahonui, e like me marathon, a i ʻole i ka wā wela.

"ʻO nā mea pāʻani e hoʻomaʻamaʻa nei no kekahi mau hola a i waho paha i ka nui o ka makaʻu o ka overhydration ma o ka hoʻololi ʻole ʻana i nā electrolytes e like me ka potassium a me ka sodium," wahi a Hernandez.

Pono e noʻonoʻo ka poʻe haʻuki ʻo nā electrolytes i nalowale ma o ka hou ʻaʻole hiki ke hoʻololi ʻia me ka wai wale nō. ʻOi aku paha kahi koho ʻoi aku ka inu electrolyte ma mua o ka wai i ka wā lōʻihi o ka hoʻoikaika kino.

Nā hōʻailona pono paha ʻoe e ʻoki

ʻO nā hōʻailona mua o ka overhydration he mea maʻalahi paha e like me nā loli i kāu ʻano make up. Inā ʻike ʻoe iā ʻoe iho e pono ka mimiki pinepine e hoʻohaunaele i kou ola, a inā ʻoe e hele i nā manawa he nui i ka pō, hiki i ka manawa e hōʻemi ai i kāu lawe.

ʻO ka mimi hala ʻole ʻole kahi hōʻailona ʻē aʻe e hana nui paha ʻoe iā ia.

Nā ʻōuli e hōʻike i kahi pilikia ʻoi loa o ka overhydration me nā mea e pili ana i ka hyponatremia, e like me:

• nausea
• huikau
• luhi
• nāwaliwali
• nalo o ka hoʻohui ʻana

Inā pili ʻoe, e kamaʻilio me kāu kauka. Hiki iā lākou ke hana i kahi hoʻokolohua koko e nānā i kāu pae sodium serum a paipai i ka lāʻau inā pono.

Pehea e noho hydrated me ka hoʻokahuli ʻole iā ia

He hoʻopaʻapaʻa inā he ʻoiaʻiʻo ka huaʻōlelo, "Inā make wai ʻoe, ua make wai ʻoe." Eia nō naʻe, he mea maikaʻi ke inu i ka wā e make wai ai ʻoe a e koho ai i ka wai i nā manawa hiki. E hōʻoia wale i kou holomua iā ʻoe iho.

"ʻO ka pahuhopu e hū mālie i ka wai ma loko o ka lā ma mua o ke kali lōʻihi a me ka waiho ʻana i kahi ʻōmole āpau a i ʻole ke kīʻaha i hoʻokahi manawa," wahi a Hernandez. E akahele pono ma hope o ka hoʻolōʻihi lōʻihi a sweaty. ʻOiai inā he make ʻole kou make wai, e pale aku i ka ʻumeʻume i ka ʻōmole chug ma hope o ka ʻōmole.

No ke kuʻi i ka wahi momona no ka loaʻa ʻana o ka wai, ʻike kekahi poʻe he mea kōkua e hoʻopiha i kahi ʻōmole me kā lākou papaʻai pono kūpono a inu mau ia i ka lā a pau. He mea pono paha kēia no ka poʻe e hakakā ana e inu lawa, a i ʻole e kiʻi i kahi ʻike o kahi nui kūpono i kēlā me kēia lā.

No nā mea he nui, eia naʻe, ʻoi aku ka maikaʻi o ka nānā ʻana i ke kino no nā hōʻailona o ka hydration kūpono ma mua o ka nānā ʻana i ka pā ʻana i kahi helu lita i kēlā me kēia lā.

Nā hōʻailona hōʻailona hydrated pono ʻoe

• pinepine (akā ʻaʻole nui) urination
• mimi melemele mae
• hiki ke hana i ka hou
• lahilahi ʻili maʻamau (kuʻi ka ʻili i ka wā i ʻoki ʻia)
• māʻona ka manaʻo, ʻaʻole make wai

Nā manaʻo kūikawā

Inā loaʻa ʻoe i ka maʻi puʻupaʻa a i ʻole kahi ʻano ʻē aʻe e hoʻopili i ka hiki i kou kino ke kinai i ka nui o ka wai, he mea nui e ukali i nā kulekele lawe wai mai kāu kauka. Hiki iā lākou ke loiloi i kou olakino a me kāu mau pono. Kauoha ʻia ʻoe e kaupalena i kāu lawe ʻana i ka wai e pale ai i kahi kaulike electrolyte weliweli.

Hoʻohui hou, inā he ʻaaleʻa ʻoe - keu hoʻi i ke komo ʻana i nā hanana ahonui e like me ka holo ʻana i ka marathon a i ʻole ke kaʻa kaʻa lōʻihi - pono kāu hydration i ka lā lāhui ma mua o ka lā maʻamau.

"Loaʻa i kahi hoʻolālā hydration pilikino i kahi ma mua o ka heihei ʻana i kahi hanana lōʻihi ʻoi aku ka nui," wahi a ke kauka lāʻau haʻuki ʻo John Martinez, MD, ka mea lawelawe ma ke ʻano kauka no Ironman triathlons.

"E ʻike i ka nui o ka nui o ka hou o ka hou a me ka nui āu e inu ai e mālama ai i ka hydration maʻamau. ʻO ke ala ʻoi loa e ana i ke kaumaha o ke kino ma mua a ma hope o ka hoʻoikaika kino. ʻO ka loli i ke kaupaona kahi kuhi koʻikoʻi e pili ana i ka nui o ka wai i nalowale i ka hou, ka mimi, a me ka hanu. ʻO kēlā me kēia paona o ka pohō kaumaha ma kahi o 1 pint (16 auneke) o ka pohō lilo. ”

ʻOiai he mea nui ia e ʻike i kāu helu luhi, ʻaʻole pono ʻoe e pulakaumaka loa ma luna o ka hydration ʻoiai e hoʻoikaika kino ana.

"E inu nā ʻōlelo koi o kēia wā no ka make wai," wahi a Martinez. "ʻAʻole pono ʻoe e inu i kēlā me kēia keʻena kōkua i ka wā o ka heihei inā ʻaʻole ʻoe make wai."

E noʻonoʻo, akā ʻaʻole e noʻonoʻo.

ʻO ka mea hope loa, ʻoiai he maʻamau ka make wai ʻana i kekahi manawa i ka lā holoʻokoʻa (keu hoʻi i ka wā wela), inā ʻike ʻoe he pono ʻoe e inu mau, e ʻike i kāu kauka. He hōʻailona paha kēia o kahi ʻano paʻa e pono ai ka lāʻau.

ʻO Sarah Garone, NDTR, kahi mea hānai, mea kākau olakino freelance, a me ka mea kākau blog meaʻai. Noho ʻo ia me kāna kāne a me ʻekolu mau keiki ma Mesa, ʻAlikona. E ʻike iā ia e kaʻana like ana i ka ʻike olakino olakino olakino i ka honua a (a ʻo ka hapanui) nā papa kuhikuhi olakino ma A Love Letter to Food.