ʻO ka hele wāwae he hana hoʻomanawanui a ponoʻoe e hoʻololi i ka wahie ikaika ma ka heleʻana iʻelua hola aʻoi aʻe paha. Hiki i nā pahuʻalohi a me nā ikaika gels a me nā mea hoʻonaʻauao ke hoʻopiha iāʻoe. He mau mea kēia no kaʻaiʻana i ka heleʻana. Akā, pono e noʻonoʻoʻoe i ka mea eʻai ai ma mua o ka heleʻana i ke kakahiaka a me ka mea e loaʻa ai i mea inu a iʻole meaʻai .
Lilo Bars no Walkers
ʻO ka laikini ikaika he huihuʻi o ka momona, ka momona, a me ka momona. He mea maʻalahi ia i kahi pōʻai ke hele lōʻihi, e like me ke paniʻana i kaʻai.
ʻO ka hapanui nui ma ka peanutē a me ka soy no ka protein, me nā mea hana e pili ana i nā wāhine. ʻO nāʻano "waho"ʻaʻole lākou e uhiʻia i ka balekale a paʻa i kaʻoihana i loko o kāu pōkole. ʻO kekahi o nāʻano kumu i hāʻawi pono i kāu mau āwae i kahiʻahaʻaina e maʻa ai. Hoʻolālāʻia nā lāʻau paleʻai e like me ka paniʻana i ka palaoa, me ka hāʻawiʻana i nā huaora a me nā minela a he nui aku nā calorie a me ka protein.
ʻO ka huaʻai huaʻaiʻoiai e hele ana
E lawe i nā hua no ka'ōlohelohe maoli maoli. ʻO kahi mea kanu he kumu maikaʻi loa o ka pālolo. ʻO nā'āpala, nā hua liʻiliʻi, a me nā māla waina he pōpilikia pōkole nui. Pono e kūʻai i nā peels a me ke koko ma ke kūpono - i loko o ka'ōpala,ʻaʻole wale i ka hoʻokuʻuʻia i loko o nā lāʻau. ʻO ka pahu huki -ʻo ke kiʻekiʻe kiʻekiʻe o ka'ōlaʻi a me ka mau māla waina e hiki iāʻoe, e neʻe ana. Hiki ke huhū kekahi i nā hua.
Mix Mix a me Gorp
ʻO ka mix o ke alahele ka pūnaehana hoʻolālāʻokoʻa, me ka liʻiliʻi liʻiliʻi. Hiki iāʻoe ke huʻi iāʻoe iho a kūʻai paha i ka nui aiʻole i ka paʻi.
ʻO ka mea maʻamau, aia nā hua no ka protein, nā hua waina a me nā hua maloʻo'ē aʻe no nā'ōpalu, aʻo ke kelekele a me ka carob paha i meaʻai. He paʻakai ka paniʻana i nā mea koho. E hoʻohana i ka mana o ka'āpana, no ka mea, he nui kaʻaila i ka momona a me nā calorie - e pili ana i 140 calories a 9 gramona momona ma ke an.
ʻO Energy Gels
Hiki i nā Energy gels ke hāʻawi aku i ka'ōhūpihīpihīpika i hoʻohālikelikeʻia no nā mea hoʻomanawanui e like me nā marathon.
Ināʻoe e hele wikiwiki a hanu me ka ikaika,ʻoi aku ka palekana o ka gel pack ma mua o ka ulana. Pono e lawe i ka ikaika me ka wai. Hoʻolālā hou nā manaʻo hou i keʻano maoli aʻaʻole hoʻi i emiʻole ka maikaʻi ma mua o nā mele mua.
Ka ikaika a me ke kaʻaʻona
ʻAʻole lawa ka wai ma kahi hele lōʻihi. ʻO nā pāʻani hāmeʻa me ka paʻakai a me ka paʻakai eʻoi aʻe ka paniʻana i ka wai a me ka paʻakai o ke kino i ka wā e hele ai no kahi o hoʻokahi hola, e pale ai i ka wai maloʻo a me hyponatremia (paʻakai liʻiliʻi). E hoʻoneʻeneʻe i nā mea me nā meaʻono a me nā mea kanu, ka mea maikaʻiʻole i ka heleʻana, a nānā i ka poʻe me ka paʻakai kūpono a me ka pani kīʻaha. Hiki iāʻoe ke hana i nā mea inu pono'ī nou. ʻAʻole hoʻokahi mea inu e'ōleloʻia no ka hoʻomaʻemaʻeʻana i ka hana -ʻo ka mea inu hoʻonāʻau hoʻonā kiʻekiʻe i nā pahu liʻiliʻi. Hāʻawi lākou i ka mea nui a me ka nuiʻole o ka wai