ʻIke i ka nuiʻana o nā mea e pono aiʻoe e pale i ka hōʻoluʻolu
Ke heleʻoe i kahi hele lōʻihi aiʻole i kahi hele wāwae, he mea nui e inu i ka wai a me nā wai'ē aʻe iʻoleʻoe e maloʻo . Akā, hiki iā ia ke hana i kahi hoʻolālā eʻike i ka nui o ka holoʻana, a iʻole peheaʻoe e hiki ai ke hoʻopihapiha i kāu pēmole wai a iʻole ka hydration pack.
Pehea ka nui o ka wai e pono ai
ʻO ka hoʻomalu o ke koʻikoʻi, ponoʻoe e inu iʻekolu aʻeono mauʻele o ka wai ma kēlā me kēia mile, a ma kahi o kēlā me kēia 15 a 20 mau minuke.
ʻO kēlā hapalua kīʻaha ia i ke kīʻaha wai. ʻO ka make waiʻoʻoe ke alakaʻi mua a inu i ka make waiʻana. Hiki i ka pakuhi ma lalo nei ke kōkua iāʻoe eʻike i ka nui o nāʻeke e unuhi i loko.
No ka hele lōʻihi, e hahai i nā alakaʻi inu no nā mea hele . Ponoʻoe e noʻonoʻo iāʻoe iho a ma hope o ka lōʻihi o nā heleʻana eʻike ai inā e loaʻa ana ka wai piha a hoʻololi i ka paʻakai o ka paʻakai.
Pehea ka nui o ka wai e lawe
ʻO nā ala maʻamau e lawe i ka wai meʻoe aia i loko o nāʻeke he 16 mauʻaila i hoʻololiʻia, 20 mauʻaila i hoʻouluʻia e hoʻouluuluʻia, a me nā waihona humuhumu o nāʻano likeʻole (50/70/100 mauʻawa a me 1.5 / 2/3 lita). ʻO ka pakuhi ma lalo nei e hōʻike ana i ka nui o ka helu o nā'ōmole a me ka hoʻouluʻana i ka wai e pono ai i kāu hele.
Pehea ka nui o ka wai āu e pono ai i ka wā hele | ||||||||
Ka manawa hele | mL | fl. 'ō. | 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 hola | 500-1000 | 14-38 | 1-2 | 1-2 | 1 | 1 | 1 | 1 |
1 1/4 hola | 625-1250 | 18-35 | 2 | 1-2 | 1-2 | 1 | 1 | 1 |
1 1/2 hola | 750-1500 | 21-42 | 2-3 | 1-2 | 1-2 | 1 | 1 | 1 |
1 3/4 hola | 875-1750 | 25-49 | 2-3 | 2-3 | 1-2 | 1 | 1 | 1 |
2 mau hora | 1000-2000 | 28-56 | 2-4 | 2-3 | 1-2 | 1 | 1 | 1 |
2 1/4 hola | 1125-2250 | 32-63 | 2-4 | 2-3 | 2-3 | 1-2 | 1 | 1 |
2 1/2 hola | 1250-2500 | 35-70 | 3-5 | 2-4 | 2-3 | 1-2 | 1 | 1 |
2 3/4 hola | 1375-2750 | 39-77 | 3-5 | 2-4 | 2-3 | 1-2 | 1 | 1 |
3 mau hola | 1500-3000 | 42-84 | 3-6 | 2-4 | 2-3 | 1-2 | 1-2 | 1 |
3 1/2 hola | 1750-3500 | 49-98 | 4-7 | 3-5 | 2-4 | 1-2 | 1-2 | 1 |
4 mau hora | 2000-4000 | 56-112 | 4-7 | 3-6 | 2-4 | 2-3 | 1-2 | 1-2 |
4 1/2 hola | 2250-4500 | 63-126 | 4-8 | 3-7 | 3-5 | 2-3 | 1-2 | 1-2 |
5 hola | 2500-5000 | 70-140 | 5-9 | 4-7 | 3-5 | 2-3 | 1-2 | 1-2 |
5 1/2 hola | 2750-5500 | 77-154 | 5-10 | 4-8 | 3-6 | 2-3 | 2-3 | 1-2 |
6 mau hora | 3000-6000 | 84-168 | 6-11 | 5-9 | 3-6 | 2-4 | 2-3 | 1-2 |
6 1/2 hola | 3250-6500 | 91-182 | 6-12 | 5-9 | 4-7 | 2-4 | 2-3 | 1-2 |
7 hola | 3500-7000 | 98-196 | 7-13 | 5-10 | 4-7 | 2-4 | 2-3 | 1-2 |
7 1/2 hola | 3750-7500 | 105-210 | 7-14 | 6-11 | 4-8 | 3-4 | 2-3 | 2-3 |
8 hola | 4000-8000 | 112-224 | 7-14 | 6-13 | 4-8 | 3-5 | 2-4 | 2-3 |
Hōʻike ka pakuhi i kahi ākea, e like me ka mea e pono ai eʻike i nā mea e kūpono iāʻoe. ʻO ka māmā o ke koʻikoʻi o ka "inu i ka wā make wai." Ināʻikeʻoe ua holoʻoe i ka wai a ua make waiʻoe,ʻikeʻoe e pono anaʻoe ma kahi kiʻekiʻe o ke āpau ma mua o ka hopena o lalo.
I kekahiʻaoʻao, hiki iāʻoe ke inu nui i ka wai māmā a holoi i kou kino i ka paʻakai, hiki i ka hyponatremia , a he mea weliweli hoʻi ia.
Mai hoʻoikaikaʻoe i ka inu nui, inu i ka make wai.
Ke hoʻohanaʻiaʻo ka inuʻawaʻawa
Ke heleʻoe no kahi holaʻoi aku, keʻoleʻoe e sweating, hiki paha iāʻoe ke hoʻomaka i ka hoʻohanaʻana i ka wai inu hoʻohālike e pani ai i ka sodium a me nā mea electrolytes āu e nalowale ana. Eia kekahi, e loaʻa i kahi kīʻaha he paʻakai. Akā, e hoʻomau i ka inuʻana i nā wai. E lawe mai i nā mea puhi powdered meʻoe e hoʻonui i ka wai, aiʻole e hoʻololi i kahi wai hoʻolālā hoʻomākaukau.
Waiwai Ola: he Pint (500 mL) PaʻiʻAna i kahi Paona
E hoʻomanaʻo i ka wai a me nā mea hoʻolimalima. Inā makemakeʻoe e mālama i ke kaumaha akā pono ka nui o ka wai, ponoʻoe e hana i kahi hoʻolālā no kahi e hoʻopiha ai i kāu pēmole a iʻole ka holoiʻana .
Puna:
KEKAHI PALAPALI: Position Stand Exercise and Fluid Replacement. Na Medicine & Science i nā Hoʻolahalaha a me ka Mahi: Fepeluali 2007 - Volume 39 - Paukū 2 - pp 377-390 ma: 10.1249 / mss.0b013e31802ca597