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从0到5公里,程序猿变身极客跑者指南【9】跑步补水问题

夏日炎炎,最高气温连连爆表,跑步的时候应该如何补水呢?让我们一起来讨论一下。

hydration_500_0

跑步期间怎么喝水?

除非较热的季节,否则跑步时间在1小时内,一般不需要补水。而如果训练时间在1小时以上,则需要考虑补水的问题。补水一般要注意以下一些问题:

1.水的温度不要过冷。跑步时出汗会排出大量的热量,喝一口冰水似乎是最舒服的事。但运动时,血液大量在四肢供应,内脏,肠胃会少量缺血。肠胃功能较弱。如果用温度过低的水或饮料直接刺激会引起肠胃问题。正确的方式是补充常温水,通过排汗来散热。如果拿到冰水,可以放在脑门或颈部帮助冷却,等水温合适时再引用。

2.喝的时候不要猛灌。跑步的补水要遵从少量多次的原则??梢栽诳芎蟀胄∈笨际识炔顾?0-100ml),之后每隔15-20分钟少量补水(100ml左右)。通过持续补水,让身体能够处于持续出汗代谢状态下,维护生理机能正常运转。猛的灌水,瞬间稀释体液的浓度,造成身体指数的波动。在高强度运动的状态下,很可能造成各种不适。

3.补充糖类和电解质。不要只补充清水,由于出汗时大量电解质(钾,钠,钙等)随汗液流失。身体缺乏电解质。而电解质又是代谢必须的物质。如果仅仅一直补水的话会觉得水一直存在胃里并未被身体吸收,而且身体不停的有口渴的感觉。这种情况就是电解质缺乏的现象。因此可以考虑适当的饮用运动饮料:佳得乐,宝矿力都是不错的选择。在减重期间的跑友,为了减少糖的摄入可以考虑在水中加入电解质泡腾片。

4.随身携带水的方式。一般有手持,腰包和背包 3种主要的方式。少量可以考虑手持方式,对于新手来说腰包更为稳定,而且能带的水量更大。更有利于动作的协调平衡。沿途有便利店能够不断地补充。背包能一次携带3L甚至更多的水,适合长距离越野拉练。关于跑步的饮水装备可以关注爱燃烧相关测评。不过对于刚刚开始跑步的程序猿们来说,直接拿着饮料瓶奔跑就可以啦。

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  1. E8e9906415715773196b33d8b01a35e7
    米拉松Lv.8
    2014-10-23 20:15:29
    这么好的文章,大家读了为什么不点赞呢?我先来

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