Maitiro Ekuramba Uine Mvura Paunenge Uchidzidzira Marathon

Zvemukati

• Ongororo ye

Ndiri mumwe wevanhu ivavo vanofanirwa kuzviyeuchidza kunwa mvura. Zviri kutoshungurudza kwandiri. Ndiri kureva, zvakanaka chokwadi, mushure mekunge ndave nedikita rekugezesa-kukurudzira kurovedza muviri, ndave nenyota, asi ndichanwa kuzadza kwangu uye ndizvo zvichave izvo. Kazhinji zuva nezuva, ndinoisa bhodhoro remvura padhesiki rangu uye ndinongotarisira uye ndinonamata kuti ndirangarire kunwa chinhu chose nekupera kwezuva.

Iyi nzira haibhururuke pandinenge ndichidzidzira. Zvandinodya zviri pachena zvakakosha kuti ndinokwanisa sei kutora maira mamaira angu ese, asi kugara uine hydrated kwakakosha kumira kwenguva refu, kunyanya mumwedzi inopisa yezhizha muNew York City. Pandakasvika panhaurwa iyi pandakatanga kudzidziswa, ndaive nemibvunzo yakawanda: Ndini pandinofanira kubva munzira yangu kunwa mvura, kunyangwe ndisiri iyo nyota? Ndinofanira kunwa zvakadii? Zvakawanda sei zvisingakwani? Ini ndinosvika rini pachikumbaridzo-izvo zvinokwanisika? Chikwata chandiri kumhanya nacho, Team USA Endurance, chakandiita kuti ndisangane naShawn Hueglin, Ph.D., RD., nyanzvi yezvekudya kwemitambo uye nyanzvi yefiziositi neU.S. Olympic Committee, uye anokurudzira:

1. Hydrate zuva rose. Inwa mvura paunomuka, nekudya kumwe nekumwe kudya, uye neawa rimwe usati warara.

2. Hydrate panguva yekudzidzira inomhanya inotora nguva yakareba kupfuura maminitsi makumi matanhatu. Izvi zvakanyanyonangana kumunhu nezve kuti ingani chaizvo, asi yambiro pano ndeyekunyanya kunwa.

3. Shandisa weti kara pre-yekudzidzisa zvikamu kuongorora hydration mamiriro. Kana weti yako ine ruvara rwakasviba, inwa imwe kana maviri kapu yemvura isati yatanga chirongwa chekudzidzisa.

4. Usaedze nzira nyowani dzemvura pazuva remujaho. Kwezuva remarathon, sarudza kuti uchatakura chero mvura (uye mafuta echinhu ichocho) newe kana kuvimba nezviteshi zvekubatsira. Kana iwe ukafunga kusarudza kuvimba nezviteshi zvekubatsira, tarisa pawebhusaiti kuti uone zvigadzirwa zvavachave nazvo uye zviedze izvi panguva yako yekumhanyisa kumhanya (magel, zvinwiwa zvemitambo, gummies, nezvimwewo).

5. Iva nehurongwa hwakarongerwa zuva remujaho. Sarudza: Iwe unenge uchinwa here mvura pane imwe nhepfenyuro yekubatsira uye chinwiwa chemitambo pazviteshi zvekubatsira? Edza kunamatira nezano, uye edza kudzidzira chirongwa ichi panguva yako yekudzidziswa futi.

Isu tese tinoziva kuti kana zvasvika kune hydration, izvi zvese zviri pachena ol 'H2O, asi izvo zvandaida kuziva nezvazvo kuti zvimwe zvinwiwa zvinokanganisa sei hydration. Vanogona here kunditadzisa kudzidziswa kuita? Pandakabvunza Hueglin nezvekuti ndedzipi mhando dzezvinwiwa zvokudzivirira, akamuudza kurudziro imwecheteyo yechikafu: Imwa chii chinokupa zvinovaka muviri zvakanyanya pakoriori. "Saka zvinoreva here kuti hapana kofi nedoro?" Ndakabvunza. Neraki zvine mwero kunwa doro (ndicho chimwe chete kana zviviri zvinwiwa) hazvizokanganisa hydration yangu zvakanyanya sekureba ini ndichigwinha zvakanaka muswere wese uye panguva yekudzidzira zvikamu, akapindura.Kuenzanisa kunokosha zvakare pazvinwiwa zvine caffeine, kunyangwe "paine humbowo hwekutsigira kuti caffeine inonwa isati yatanga uye panguva yekudzidzira inowedzera mashandiro, zvichienderana nemhinduro yemumhanyi, kujairira, uye mhando yechirongwa chekudzidzisa," akawedzera.

Uye imwe yekupedzisira zano rekupedzisira: Ita shuwa kuti ini handiite chero chakasiyana pazuva remarathon. Track and field elite coach Andrew Allden, zvakare murairidzi weTeam USA Endurance, akadzokorora, "Tanga kudzidzira nhangemutange yako yekudya uye hydration chirongwa kubva pakutanga kwenguva refu. Ino ndiyo nguva yekuedza zvishoma uye kuona zvinoshanda."

Ongororo ye