Mọ iye ti o pọju O yoo nilo lati da gbigbọn
Nigbati o ba lọ fun irin-rin gigun tabi igbadun kukuru, o ṣe pataki lati mu omi to pọ ati awọn omiiran miiran ki o ko ni dehydrated . Ṣugbọn o le gba diẹ ninu awọn eto lati mọ bi o ṣe yẹ lati lọ pẹlu, tabi bi o ṣe le ṣe deede lati ṣatunṣe omi igo omi rẹ tabi ipasẹ hydration.
Elo Omi O nilo
Ilana atampako ni pe o nilo lati mu omi mii mẹta si mẹfa ti omi kọọkan mile, tabi to gbogbo iṣẹju 15 si 20.
Eyi ni idaji ida kan si ago omi kan. Jẹ ki ongbẹ jẹ alakoso akọkọ ati mimu nigbati ongbẹ ngbẹ. Àwòrán ti o wa ni isalẹ yoo ran ọ lọwọ lati mọ iye awọn igo ti o tumọ sinu.
Fun gigun to gun, tẹle awọn itọsọna mimu fun awọn rinrin . O le nilo lati ṣe akiyesi ara rẹ ṣaaju ki o to lẹhin awọn irin-ajo gigun lati ri boya o ngba omi to dara ati ki o rọpo iyọ ti o padanu si ọrun.
Elo Omi Lati Gbe
Awọn ọna ti o wọpọ julọ lati gbe omi pẹlu rẹ ni awọn igo-iṣooṣu igo-oṣuwọn 16, awọn igoro idaraya ti a ṣe atunṣe, ati awọn hydration awọn akopọ ti awọn oriṣiriṣi titobi (50/70/100 iwon ounjẹ tabi 1,5 / 2/3 liters). Àwòrán ti o wa ni isalẹ n fihan ibiti o ti mu awọn igo ti o kún fun igo ati gbigbe hydration kikun ti o nilo nigba ti o rin.
Elo Omi O Ṣe Lè nilo Ni akoko Aare | ||||||||
Aago Ti nrìn | mL | fl. iwon. | 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 min. | 125-250 | 7-14 | 1 | 1 | 1 | 1 | 1 | 1 |
45 min. | 375-750 | 11-21 | 1-2 | 1 | 1 | 1 | 1 | 1 |
1 wakati | 500-1000 | 14-38 | 1-2 | 1-2 | 1 | 1 | 1 | 1 |
1 1/4 wakati | 625-1250 | 18-35 | 2 | 1-2 | 1-2 | 1 | 1 | 1 |
1 1/2 wakati | 750-1500 | 21-42 | 2-3 | 1-2 | 1-2 | 1 | 1 | 1 |
1 3/4 wakati | 875-1750 | 25-49 | 2-3 | 2-3 | 1-2 | 1 | 1 | 1 |
wakati meji 2 | 1000-2000 | 28-56 | 2-4 | 2-3 | 1-2 | 1 | 1 | 1 |
2 wakati 1/4 | 1125-2250 | 32-63 | 2-4 | 2-3 | 2-3 | 1-2 | 1 | 1 |
2 1/2 wakati | 1250-2500 | 35-70 | 3-5 | 2-4 | 2-3 | 1-2 | 1 | 1 |
2 3/4 wakati | 1375-2750 | 39-77 | 3-5 | 2-4 | 2-3 | 1-2 | 1 | 1 |
3 wakati | 1500-3000 | 42-84 | 3-6 | 2-4 | 2-3 | 1-2 | 1-2 | 1 |
3 1/2 wakati | 1750-3500 | 49-98 | 4-7 | 3-5 | 2-4 | 1-2 | 1-2 | 1 |
4 wakati | 2000-4000 | 56-112 | 4-7 | 3-6 | 2-4 | 2-3 | 1-2 | 1-2 |
4 1/2 wakati | 2250-4500 | 63-126 | 4-8 | 3-7 | 3-5 | 2-3 | 1-2 | 1-2 |
5 wakati | 2500-5000 | 70-140 | 5-9 | 4-7 | 3-5 | 2-3 | 1-2 | 1-2 |
5 1/2 wakati | 2750-5500 | 77-154 | 5-10 | 4-8 | 3-6 | 2-3 | 2-3 | 1-2 |
6 wakati | 3000-6000 | 84-168 | 6-11 | 5-9 | 3-6 | 2-4 | 2-3 | 1-2 |
6 1/2 wakati | 3250-6500 | 91-182 | 6-12 | 5-9 | 4-7 | 2-4 | 2-3 | 1-2 |
7 wakati | 3500-7000 | 98-196 | 7-13 | 5-10 | 4-7 | 2-4 | 2-3 | 1-2 |
7 1/2 wakati | 3750-7500 | 105-210 | 7-14 | 6-11 | 4-8 | 3-4 | 2-3 | 2-3 |
8 wakati | 4000-8000 | 112-224 | 7-14 | 6-13 | 4-8 | 3-5 | 2-4 | 2-3 |
Iwe atẹjade fihan ibiti o ni ibiti o ti fẹ, bi iwọ yoo nilo lati wo ohun ti o ṣiṣẹ julọ fun ọ. Ilana atokun ti o rọrun julọ ni "ohun mimu nigbati ongbẹ ngbẹ." Ti o ba ri pe o n ṣan jade lati inu omi ati ti o si ngbẹgbe nigbagbogbo, iwọ yoo mọ pe o nilo lati wa ni opin opin ibiti o ju opin isalẹ.
Ni apa keji, o ṣee ṣe lati mu omi ti o fẹlẹfẹlẹ pupọ ki o si wẹ iyọ ara rẹ, iyọda si hyponatremia , eyiti o tun lewu.
Maa ṣe ipa ara rẹ lati mu pupọ, mu nigbati ongbẹ.
Nigba ti o Lo Lo Ohun Idaraya
Nigbati o ba nrìn fun wakati kan, paapaa ti o ba njẹru, o le fẹ lati bẹrẹ lilo ohun mimu idaraya ti o rọpo iṣuu soda ati awọn eleto miiran ti o npadanu. Ni idakeji, ni ipanu ti o ni diẹ ninu iyọ. Ṣugbọn mu mimu ti o fẹ fifun. Boya mu awọn ohun mimu idaraya powdered pẹlu rẹ ni afikun si omi, tabi yipada si ohun mimu idaraya ti a pese silẹ.
Omi gbigbe: Pint (500 ML) Pa Iye kan
Ranti pe omi ati idaraya idaraya mu ohun kan diẹ. Ti o ba fẹ fi aaye pamọ ṣugbọn o nilo omi diẹ sii, iwọ yoo nilo lati ṣe eto fun ibi ti iwọ yoo ṣatunkun igo rẹ tabi gbigbe hydration .
Orisun:
Awọn IWỌ NIPA: Iduro Duro Idaraya ati Rirọpo Fikun. Oogun & Imọ ni Idaraya & Idaraya: Kínní 2007 - Iwọn didun 39 - Oro 2 - pp 377-390 ni: 10.1249 / mss.0b013e31802ca597