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夏季跑步的补水原则

夏季温度高,长期运动将会造成大量出汗,脱水导致运动机能下降,甚至会造成“中暑”现象的发生。但是跑者却无法无法停下奔跑的脚步。补水就成为最重要的事了,补多少,怎么补?《跑者世界》的Pamela Nisevich Bede 给出了她的建议。

hydration_500_0

首先是判断补水量是否够。与那些复杂的检验方法和昂贵的设备比起来,有一种最简单和直观的方式就是尿液。如果尿液颜色深且少说明身体严重缺水。

在外出训练前先进行补水,让身体在开跑以前就“充满”水。她给的建议是开跑前4小时根据体重每5公斤体重补充30ml水(70kg体重的人约补充450ml水),如果大量出汗的话,跑前2小时再每5公斤体重补充20ml水(70公斤体重的人补充300ml水)。

关于饮水时机目前有争论,有些专家认为感觉口渴就喝水,另一些人认为应该做个饮水计划,按时间或者里程定量补水。但是无论采用哪种方式都应该进行出汗量的测算。方法很简单,每次训练出发前和回来后各称一次体重,这个体重的差值基本就是由“脱水”造成的。然后配合训练量,下次训练时可以估算出需要多少水量能保证体重的稳定,这个水量就是出汗量,也是需要补水的量。

大量的电解质也随着汗液和尿液流失,因此在补水的过程中也要补充电解质。电解质包括很多成分,但是钠和氯化物的比重最大,所以我们也常说需要“补盐”(盐的主要成分为NaCl)下边列出了每升汗水中含有的微量元素。

  • 钠 460-1840 毫克
  • 氯 710-2840 毫克
  • 钾 160-390 毫克
  • 镁 0-36 毫克
  • 钙 0-120 毫克

每次训练的温度,个体差异和训练强度都会影响到电解质的补充。但一般建议夏天训练一小时以上就应该补充电解质。具体的数量可以根据出汗量再参照一些运动饮料,泡腾片或是盐丸的成分含量进行推算。这里列出一些常见的运动饮料和电解质补充品的微量元素含量。

佳得乐粉:每包 780毫克钠 ,400 毫克钾。每瓶佳得乐含量与其相同。(每出1升汗需要至少补充一袋粉,或是600毫升佳得乐1瓶+550毫升矿泉水1瓶)
NUUN 泡腾片: 360毫克钠 13毫克钙 25毫克镁 100毫克钾 根据需要选择片数。 (每出1升汗需要矿泉水2瓶+2-3片泡腾片)
盐丸: 215毫克 钠 22毫克 镁 11毫克 钾 维生素 B3,B6,B12等成分。 (每出1升汗需要补充矿泉水2瓶和4-6颗盐丸)

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