â–º In the summer evening, when you brushed the playground for 1 hour and called it a look at your weight, you found that it was 2 pounds lighter than before running! Don't be too happy. It's not fat, but water.
If you can survive from being weighed down, you might be a camel runner. Such runners are very thirsty and have low demand for water. In contrast, the buffalo runners do not drink water for 20 minutes. Most people are somewhere in between.
Don't think that you just go to the outside of the community to brush for two laps in the evening. Do you dare to try the danger of water shortage?
What will happen without water supply -
『 Dehydration ã€
Dry mouth, dizziness, general weakness, dizziness, nausea and vomiting, epilepsy... depending on your degree of dehydration will show different symptoms. When you run at a constant speed, the dehydration symptoms are not too obvious. But if you feel thirsty, you must be vigilant.
『 Water intoxication ã€
Also known as "hyponatremia." Because the movement of heat, in addition to dissipating water, will also evaporate the body's electrolytes. If you suddenly drink water and drink water suddenly, the electrolyte concentration will be lower than normal. Symptoms are dizziness, prostration, restlessness, paralysis, and serious death.
"Heat disease"
The exercise will increase the body temperature, evaporate water through sweating, and lower the body temperature in a short period of time. However, after sweating to a certain amount, if there is no water supply, it will be difficult to maintain body temperature and cause the appearance of a high temperature disease.
Runners pay attention to matters
1: replenish water in advance, drink a little every day. One point of prevention is better than extreme one. Whether you are working or studying, when you see the water dispenser, you can drink a little and it will clear your head.
2: Continuous replenishment before running and running. 1 to 2 hours before running, up to 450ml of water or sports drinks. Then every 15 to 20 minutes, ingest 150 to 300ml of water. If you run less than an hour, it's okay to drink light. Your body's carbohydrates and electrolytes are enough for you to consume.
3: Running for more than 1 hour, it is recommended to add sports drinks. Research shows that after more than one hour of exercise, drinking a sports drink will make your performance much better than drinking water. Sports drinks contain about 7% carbohydrates, which is lower than normal soft drinks, but it can help you absorb more quickly. Carbohydrates provide energy. The sodium and potassium in the electrolyte can prevent cramps, nausea, and hyponatremia.
4: Do not thirsty and then drink water, not to dehydration and then drink. After running, the body sweats a lot, causing the blood to become thin. If the water supply is insufficient, it will increase the difficulty of the heart's work. Dehydration also weakens the body's digestive function and affects the absorption of carbohydrates and electrolytes.
5: Replenishment does not have to be too much If you feel the stomach rolling, it means that enough water is enough. You must monitor carefully because the stomach is full. According to different weight, gender, age, the performance is not the same. If you feel full, drink for at least 15 minutes.
6: If you drink a lot of purified water after a long distance in hot weather, be careful, you may be "water poisoning". Because the sweat evaporates apart from the water, it also disperses the sodium salt. However, after ingesting pure water, the normal proportion of sodium salt is diluted, and "hyponatremia" occurs, causing epilepsy, dizziness, and even death. If you have these symptoms, dizziness, confusion, weak limbs, and vomiting, beware. It is said that women, runners, runners with poor endurance are more likely to get sick. The precautionary measure is to consume more salt at ordinary times and supplement sports drinks after running.
7: After running, if you lose 1 pound of body weight, you need to add 500 - 650ml of sports drinks. This shows that after the run, you need to add more than you lost. Of course, this part will also be discharged through urination.
8: Pay attention to weight changes after running. When the rate of sweat evaporation accounts for 3% of your weight, your performance will be impaired. When sweat evaporation accounts for more than 3% of body weight, the performance of sports will decline sharply. When the rate of sweat evaporation accounts for 15-20% of the weight, there is danger of life!
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