ʻO ka wai a me nā koho electrolytesʻoi loa
Ke hopohopo nei pahaʻoe i ka mea e pono ai a ponoʻole e inu no kāu mau hana i hele ai? ʻO nā kulekele no ka hoʻomalu mauʻana no kāu mau heleʻana a me kāu mau hele wāwae e'ōlelo ana i "inu i ka wā make wai." No ka heleʻana i ka heleʻana,ʻo ka wai ka mea maikaʻi loa. Ināʻoe e hele ana i kahi hora aʻoi paha ka lōʻihi o ka hou, pono iāʻoe ke inu i ka inu mea hoʻohālike i ka pahu mele. ʻAʻoleʻoe e hoʻoikaika i nā wai, akā, hiki iāʻoe ke hoʻoholo i ka loaʻaʻana o ke kīʻaha o ka wai i kēlā mile kēia mile a i kēlā me kēia 30 mau minuke.
ʻOiaiʻaʻoleʻoe e paʻa i kahi wai maʻalahi, aia kekahi mau mea inu e ponoʻoe ke hōʻalo i mua, i ka wā, a ma hope koke o ka heleʻana i ka hana. Hiki iā lākou ke hoʻohaunaha i ka pilikia ma nāʻano likeʻole.
1 - Waiwaiʻoleʻia Mai kahi Lake, Kahe, aiʻole ka Hōkū
Mai alakaʻi hewaʻiaʻoe e keʻano o ka wai kaheʻana ma ka muliwai maʻemaʻe. I nā wahi he nui, loaʻa nā maʻiʻeha e like me Giardia lamblia a Cryptosporidium i kēia mau puna wai "hoʻomahaʻole". Hoʻopilikia kēia mau hua'ōlelo i nāʻeleʻele a me nā holoholona'ē aʻe, a laila e hoʻopau i ka wai. ʻAʻole mālama ka wai no kou manaʻo ua mamaoʻoe mai kahi noho kanaka. ʻAʻoleʻoe e makemake e hoʻoponopono i kēia mau maʻi. Ināʻoe e hele ana i ke kaʻa, e lawe i kahi wai holoi wai aiʻole palapala holoi aʻaʻole hoʻi e inu i ka wai i hoʻopaʻaʻoleʻia mai kahi kumu kūlohelohe.
2 -ʻO nā wai inu
ʻO nā mea inu waiʻona e like me ka pia a me ka waina e hoʻonāwaliwali ai iāʻoe, a pēlā e hōʻino ai i kou akamai a me ka hoʻokolokolo. E hoʻonui lākou iāʻoe i ka welaʻana i ka maʻi a me nā pilikia'ē aʻe. Ma mua o ka nui o ka heleʻana, he hana maikaʻi loa ka pale i ka waiʻona i ka ahiahi ma mua a ma ka lā o kāu hana. ʻO ka inuʻana i ka wā e hele ai paha he loinaʻoʻEnelani, akā,ʻaʻole ia e'ōleloʻia. E mālama i ka wai hoʻonani ma hope o kāu heleʻana a ma hope o kou hoʻomaʻemaʻeʻana.
3 - Caffeine
Ua hoʻopiʻi pinepineʻia ka caffeine e hoʻonāukiuki iāʻoe ma ka hanaʻana iāʻoe e hoʻolālā hou aku, a hiki iā ia ke hana ma keʻano he laxative. Eia naʻe,ʻaʻole i manaʻoʻiʻo hou ia heʻoiaʻiʻo maoli nō ia, akā no ka mea e inu i nā mea inu caffeinated. Ināʻikeʻoe iāʻoe iho i ka hoʻomahaʻana i nā lumi hoʻomaha a nui, hiki paha iāʻoe ke hoʻokaʻawale i kāuʻai caffeine eʻike ai ināʻo ia ke kumu o ka pilikia. E kāleka i ka decaf aiʻole inu paha i kahi mea liʻiliʻi i hiki i mua o kou heleʻana. Hiki i nā mea inu kahe ke loaʻa kahi maʻi poʻo hina inā hele lākou i ka kānana anu, no laila e hoʻokolohua i ka nui o kāu mea e pono ai.
ʻAiʻoleʻia ka inuʻana i nā meaʻona momona nui e like me Red Bull, no ka mea, hāʻawi lākou i ka waiʻuʻuku no ka nui o ka kalo. Inā makemakeʻoe i kahi momona o ka kalo, mālamaʻoe no ka ma hope o kāu kauʻana a me nā manawa ke hiki iāʻoe ke komo i ka wai nui e noho ai i ka hydrated.
4 - Ka waiu a me ka wai
ʻO kekahi poʻe e hoʻoluʻu i ka waiū. Akāʻo nā kānaka he nuiʻole ka lactose a hiki ke loaʻa i ka'ōpū, ke kino, kausea, a me ka maiʻana mai ka waiū a me nā hua waiū. ʻO kekahi poʻe wale nō keʻike i kēia mau hōʻailona ma ka hoʻolālāʻana. Inā loaʻa iāʻoe kekahi mau hōʻaiaʻana, e pale i nā hua waiū no 12 mau lā ma mua o kāu hele. Ināʻaʻohe pilikia me ka waiū, hiki iāʻoe keʻai i ka waiūleka balaka he wai inu . Hāʻawiʻia ke kōpaʻa a me ka protein e hiki ke kōkua.
5 - Nono wai inu
He nui ka poʻe hele wāwae e hōʻike mai i ka kinoea, ka pale, a me ka'ōpū i ka inuʻana i nā mea inuʻona i ka heleʻana. Ināʻikeʻoe i kekahi o kēia mau hōʻailona, e mālama i nā meaʻawaʻawa ma hope o ka hele. ʻO kekahi kumu kumu'ē aʻe e pale aku ai iā lākou,ʻaʻoleʻoe e makemake e halihali i kahi i loko o kāu kāpili wai, aiʻole e loaʻa iāʻoe ka ua kuniʻoihana maikaʻi i ka wā i paʻi aiʻoe i luna.
6 - Ka nui o ka wai a me ka paʻakaiʻole
ʻO ka papahana 'ōlapa' ōlapa 'ōlapaʻoʻAmelika e " inu i ka make wai " ma mua o ka inu mau a me ka pīpī i ka wai. Uaʻikeʻia kaʻikeʻana o kekahi o lākou e hōʻike ana i ka hyponatremia -ʻo keʻano o ka nui o ka paʻakai-inā paha e inu ana lākou i ka waiʻona a iʻole ka wai a me nā wai inu. Mai hoʻopau i ka wai. Inā heleʻoe no ka hola a me ka wela, ponoʻoe e pani i ka paʻakai o ka paʻakai ma kouʻahu me kahi wai hoʻonaʻauao hoʻololi e like me Gatorade a me Powerade, aiʻole kahi kīʻaha i loko o ka paʻakai e like me nā mīkini lima a iʻole ka hui hanu e komo nā nalu i paʻakai .
> Kālā:
> Hew-Butler T, Rosner MH, Fowkes-Godek S, et al. Kākā'ōlelo o kaʻAhahui Kū'ē Kū'ēʻoʻAmelika Hui Pū'Āinaʻekolu,ʻo Carlsbad, Kaleponi, 2015. Nā Nūpepa Moʻolelo Ola . 2015; 25 (4): 303-320. doi: 10.1097 / jsm.0000000000000221.
> Maharam LG, Hew T, Siegel A, Adner M, Adams B, Pujol P. "Nā manaʻo hoʻohāpai hou a IMMDA no nā mea holo a me nā holo." IMMDA. 6 Mei 2006. (i kēia manawa he 2018).