Yadda Za A Kasance Cikin Jiki Yayin Horon Marathon

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Ina daya daga cikin mutanen da ya kamata su tunatar da kansu shan ruwa. Gaskiya abin yana bani haushi. Ina nufin, to tabbas, bayan na yi aikin motsa jiki na wanka mai jawo zufa, ina jin ƙishirwa, amma zan sha na koshi kuma hakan zai kasance. Yawancin lokaci a kullun, Ina ɗora kwalban ruwa a kan teburina kuma kawai ina fata kuma in yi addu'a cewa zan tuna in sha abin duka har ƙarshen ranar.

Wannan dabarar ba ta tashi yayin da nake horo. Abin da nake ci a fili yana da mahimmanci ga yadda zan iya shiga duk mil dina, amma kasancewa cikin ruwa yana da mahimmanci don jure doguwar gudu, musamman a ƙarshen lokacin rani a cikin birnin New York. Lokacin da na kusanci wannan batu lokacin da na fara horo, ina da tambayoyi da yawa: Yaushe zan fita hanya don shan ruwa, ko da ba na jin ƙishirwa? Nawa zan sha? Nawa ne kawai bai isa ba? Yaushe zan isa bakin kofa-shin hakan ma zai yiwu? Tawagar da nake gudu da ita, Team USA Endurance, ta sa ni tuntuɓar Shawn Hueglin, Ph.D., R.D., masanin abinci na wasanni kuma masanin ilimin lissafin jiki tare da kwamitin Olympics na Amurka, kuma ta ba da shawarar:

1. Sha ruwa a cikin yini. Sha ruwa lokacin da kuka farka, tare da kowane abinci da abin ci, da awa ɗaya kafin kwanciya.

2. Yi ruwa a lokacin gudanar da horo wanda ya fi tsawon mintuna 60. Wannan ya keɓance musamman ga mutum dangane da nawa, amma taka tsantsan a nan shi ne kar a sha fiye da kima.

3. Yi amfani da lokutan horo na launi na fitsari don tantance matsayin ruwan. Idan fitsarinku ya kasance launin duhu, sha kofi ɗaya zuwa biyu na ruwa kafin fara horo.

4. Kada a gwada sabbin hanyoyin yin ruwa a ranar tseren. Domin ranar marathon, yanke shawara ko za ku ɗauki wani ruwa (da mai don wannan al'amari) tare da ku ko dogara ga tashoshin agaji. Idan kun yanke shawarar dogara ga tashoshin agaji, duba gidan yanar gizon don ganin samfuran da za su samu kuma ku gwada waɗannan yayin gudanar da horonku (gels, abubuwan sha na wasanni, gummi, da sauransu).

5. Yi tsarin da aka tsara don ranar tseren. Yanke shawara: Shin za ku sha ruwa a kowane tashar agaji da abin sha na wasanni a tashoshin taimakon daban? Yi ƙoƙarin tsayawa tare da shirin, kuma gwada ƙoƙarin aiwatar da wannan shirin yayin horo ku ma.

Dukanmu mun san cewa idan ya zo ga tsabtace ruwa, komai game da 'H2O' ne, amma abin da nake so in sani game da shi shine yadda wasu abubuwan sha ke shafar ruwan sha. Shin za su iya hana aikin horo na? Lokacin da na tambayi Hueglin game da nau'ikan abubuwan sha da za a guji, sai ta gaya mata shawarwarin abinci iri ɗaya: Ku sha abin da zai ba ku mafi yawan abubuwan gina jiki a kowace kalori. "To hakan yana nufin babu kofi da barasa?" Na tambaya. An yi sa'a matsakaicin shan barasa (abin sha ɗaya ko biyu kenan) ba zai yi tasiri sosai akan hydration ɗina ba muddin ina shayar da ruwa sosai cikin yini da lokacin horo, ta amsa.Daidaitawa kuma shine mabuɗin abubuwan sha na kafeyin, kodayake "akwai shaidun da za su goyi bayan wannan maganin kafeyin kafin da lokacin horo yana haɓaka haɓaka aiki, gwargwadon martanin mai gudu, ɗabi'a, da nau'in zaman horo," in ji ta.

Kuma babbar shawara ta ƙarshe: Tabbatar cewa ban yi wani abu dabam ba a ranar marathon. Kociyan waƙa da filin wasa Andrew Allden, kuma koci na Team USA Endurance, ya sake nanata, "Fara aiwatar da tsarin cin abinci na tseren ku da kuma samar da ruwa daga dogon lokaci na farko. Yanzu ne lokacin da za a gwada ɗan lokaci kuma ku gano abin da ke aiki."

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