Pehea e noho hydrated ai ke hoʻomaʻamaʻa no ka heihei hoʻomanawanui

Anter

• Pono nā mea pāʻani i Sodium
• ʻO ka ʻepekema o ka wai
• ʻO ka Hydration Pre-and Post-Workout
• Nānā no

Inā ʻoe e hoʻomaʻamaʻa no ka heihei mamao, kamaʻāina paha ʻoe i ka mākeke o nā mea inu haʻuki e hoʻohiki nei e hydrate a hoʻoheheʻe i kāu holo i ʻoi aku ma mua o ka ukana o ke kāne aʻe. ʻO Gu, Gatorade, Nuun-ʻaʻohe mea ma hea ʻoe e nānā ai, ke ʻōlelo ʻia nei ʻoe ʻaʻole e ʻokiʻoki ka wai maʻemaʻe iā ia.

Ke hoʻāʻo nei e ʻike i nā mea e pono ai i kou kino a hiki i ka wā hea koʻikoʻi huikau. No laila mākou i ʻeli ai no ʻoe.

Maʻaneʻi, kaʻana aku nā physiologists hoʻoikaika kino, nā loea hydration, a me nā kaʻi i nā mea a lākou e makemake ai e ʻike e pili ana i ka noho hydrated i kāu holo lōʻihi (a no ke aha maoli ka wai ʻaʻole lawa).

Pono nā mea pāʻani i Sodium

Nui ka ʻepekema e pili ana i ka hydration ahonui, akā maʻalahi wale, paila ia i kēia: "ʻAʻole lawa ka wai, a hiki i ka wai maʻamau ke hoʻolohi i ka lawe wai," wahi a Stacy Sims, Ph.D. a me ka ʻepekema meaʻai e loea i ka hydration. ʻO Sodium, ke ʻano, hana e kōkua i kou kino e omo i nā wai e like me ka wai, mālama ʻoe i ka wai, i ʻōlelo ʻo ia. "Pono ʻoe i ka sodium no ka hoʻāla ʻana i kekahi mau mīkini lawe ma waena o nā ʻōpū ʻōpū i loko o ke koko."

Eia nō naʻe, no ka mea ua lilo ka sodium ma o ka hou, inā ʻoe e hoʻoikaika kino ma mua o ʻelua mau hola a inu wai wale nō ʻoe, hoʻoweliweli ʻoe i ka hoʻoheheʻe ʻana i kou paʻakai sodium, e wehewehe ana ʻo Corrine Malcolm, he kumu aʻo ultrarunning ma Carmichael Training Systems. Hiki i kēia ke alakaʻi i kahi mea i kapa ʻia ʻo hyponatremia, ʻo ia hoʻi ka haʻahaʻa haʻahaʻa o ka sodium i loko o ke koko. Eia kekahi, hiki i nā hōʻailona o ke kūlana ke hoʻohālikelike i nā hōʻailona o ka dehydration-nausea, headache, huikau, a me ka luhi, wahi āna.

Akā ma muli o ka ʻokoʻa a ka loiloi o ka hou i kēlā me kēia kanaka, paʻakikī e ʻōlelo i ka nui o ka sodium e pono ai i kahi hanana ahonui, wahi a Sims.

ʻO ka mea maʻamau, hōʻike ʻo Malcolm ma kahi o 600 a 800mg o ka sodium i kēlā me kēia lita o ka wai a me 16 a 32 mau ʻuneke o ka wai i hoʻokahi hola i ka hoʻolālā e ʻoi aku ka lōʻihi ma mua o hoʻokahi hola. ʻO nā huahana me 160 a 200mg o ka sodium no ka lawelawe 8-auneke he mau bet maikaʻi nō hoʻi, hoʻohui iā Sims.

ʻO ka nūhou maikaʻi ʻaʻole pono ʻoe e hoʻololi koke i ka *all* i ka sodium i nalowale i ka wā hoʻomaʻamaʻa. "He nui nā hale kūʻai sodium i ke kino," wahi a Sim. "I kou wā e ʻai ai a inu ai i nā meaʻai me ka sodium i loko o ia mau mea, hāʻawi ʻoe i nā mea e pono ai kou kino, e like me ka mea e pono ai." (Nānā: Ke piʻi nei ka nele o Iodine ma waena o nā wahine pono)

ʻO ka hana pū ʻana me kahi mea ʻai meaʻai haʻuki i hoʻopaʻa inoa ʻia hiki ke kōkua iā ʻoe e ʻike i ka mea maikaʻi loa iā ʻoe.

ʻO ka ʻepekema o ka wai

ʻO kekahi pilikia e nānā pinepine ʻole ʻia e pili ana i ka hydration e pili ana i ka osmolality, ʻo ia kahi ala maikaʻi e ʻōlelo ai "ʻo ka ʻike o nā mea āu e inu ai," wahi a Malcolm.

ʻO kahi haʻahaʻa physiology: hoʻohana kou kino i ka osmosis-ka neʻe ʻana o ka wai (ʻo ia hoʻi ke koko, ka wai, a i ʻole kahi mea inu haʻuki i hoʻoheheʻe ʻia) mai kahi wahi haʻahaʻa a hiki i kahi kiʻekiʻe-e lawe i ka wai, ka sodium, a me ka glucose, ia nei. Ke ʻai a inu ʻoe i kekahi mea, ʻo nā meaʻai e pono ai kou kino e komo i loko o kou kino e ka ʻāpana GI. Ka pilikia? "ʻO nā mea inu haʻuki i ʻoi aku ka nui ma mua o kou koko ʻaʻole e neʻe mai kāu ʻāpana GI i ke kino a e huki i ka wai mai loko mai o nā cell, e hoʻoulu ai i ka bloating, GI pilikia, a i ka hopena. hoʻomake wai," wahi a Malcolm.

No ka hoʻoikaika ʻana i ka hydration, makemake ʻoe i kahi inu haʻuki ʻoi aku ka liʻiliʻi o kou koko, akā ʻoi aku ka kiʻekiʻe ma mua o 200 mOsm/kg. (Inā makemake ʻoe e kiʻi i nā biology pre-med me ia, ʻo ka osmolality o ke koko mai 280 a 305 mOsm / kg.) No nā mea inu haʻuki, e hāʻawi ana i nā carbs a me sodium, e ʻimi i kahi osmolality ma waena o 200 a me 250 mOsm / kg. Inā ʻoe e haʻohaʻo ana i ka honua Hoʻopaʻa inoa kekahi mau ʻoihana i kēia mau waiwai, ʻoiai pono ʻoe e ʻeli liʻiliʻi e loaʻa iā lākou. ʻO Nuun Performance he 250 mOsm / kg, kahi kiʻi i hiki iā ʻoe ke loaʻa ma kā lākou pūnaewele. Hiki iā ʻoe ke ana i ka osmolality ma ka nānā ʻana i nā meaʻai a me ka haki ʻana o ka meaʻai ma ka lepili. ʻO ke kūpono, makemake ʻoe ʻaʻole ma mua o 8g huina carbohydrates no 8 auneke me ka hui ʻana o glucose a me sucrose, wahi a Sims. Inā hiki, e hoʻokuʻu i ka fructose a i ʻole maltodextrin no ka mea ʻaʻole kōkua kēia i ke kino e komo i ka wai.

ʻO ka Hydration Pre-and Post-Workout

ʻO ka inu ʻana ma mua a ma hope o ka hoʻolālā e kōkua i ka mālama ʻana i ke kūlana hauʻoli o kou kino o ke kaulike. "ʻO ka hele ʻana i kāu holo holo pono me ka hydrated e kōkua iā ʻoe ʻaʻole maikaʻi wale ka maikaʻi akā hoʻomāhuahua hoʻi i ka nalo āu e manaʻo maoli ai e kū i ka wā o ka hoʻoikaika kino," wahi a Malcolm. (E pili ana: ʻO nā meaʻai meaʻai maikaʻi loa ma mua a ma hope o ka hoʻomaʻamaʻa ʻana no kēlā me kēia haʻawina)

ʻO ka pinepine, ʻo ka hydration holo mua maikaʻi loa e hoʻopili wale i ka hoʻomaʻemaʻe maikaʻi i loko o ka lā (heluhelu: ʻaʻole e hoʻohaʻahaʻa i kahi ʻōmole wai nui 10 mau minuke ma mua o kāu holo). E hōʻoia i ke kala o kāu pee inā ʻoe ma ke ala pololei. "Makemake ʻoe e like ia me ka lemonade a ʻoi aku ka liʻiliʻi e like me ka wai ʻāpala i ka lā," wahi a Luke N. Belval, C.S.C.S., ka luna noiʻi o ka UCONN's Korey Stringer Institute. "ʻAʻole ʻoe makemake i ka mōakāka o kou mimi e like me ka hōʻike o ka overhydration."

ʻO ka hoʻomaʻamaʻa hope, nā hua wai a me nā mea ʻai, a i ʻole nā ​​mea ʻono paʻakai hiki ke kōkua i ka hoʻihoʻi ʻia o ka sodium i nalowale, ʻōlelo ʻo Sims. E nānā i nā ala e loaʻa hou ai ka potassium. "ʻO ia ke kī electrolyte no ka rehydration ma hope o ka hoʻomaʻamaʻa," wahi a Sims. ʻO nā ʻuala, nā milo, nā pīni, a me nā yogurt nā kumu waiwai maikaʻi. "ʻO kekahi o nā kiʻina pani hope loa ʻo ka waiū kokoleka," wahi a Belval. "Loaʻa iā ia nā wai, nā haʻalā, nā protein, a me kekahi mau electrolytes."

Hiki iā ʻoe ke noʻonoʻo i ka hoʻopihapiha a puni ka lā. Hāʻawi ʻo Nuun i nā papa dissolvable hiki iā ʻoe ke inu i ka wai a puni ka lā.

ʻO kahi ho'āʻo maikaʻi e ʻike ai inā makemake ʻoe e noʻonoʻo i ka hoʻopili electrolyte? "E ʻike inā he waihona paʻakai kāu ma luna o kou kapa ma hope o ka hana ʻana. Hōʻike paha kēia he sweater paʻakai ʻoe," wahi a Belval.

E hoʻomanaʻo wale i ke kānāwai gula o ke aʻo ʻana: Mai hoʻāʻo i kekahi mea hou i ka lā heihei. E hoʻāʻo i kāu hydration (a me nā loli olakino) ma mua, ma hope, a i nā wā lōʻihi, a laila e nānā me ʻoe: Ua pee ʻoe i kāu holo? He aha ke kala?

"He mea nui ka nānā ʻana i kou ʻano," hoʻomanaʻo iā Malcolm. "ʻO ka hana kuhi hewa ʻana he ʻāpana ia o ka heihei, akā hiki ke pale ʻia ka hana hou ʻana i nā hewa like ʻole."

Nānā no