Horon awa daya na iya haifar da asarar kusan kwata na lita na ruwa ta hanyar gumi. Tabbas, zai dogara ne akan nau'in da ƙarfin horo, da kuma yanayin zafin jiki na waje wanda ke samuwa yayin da kuke motsa jiki. Wajibi ne a sake kafa matakan wannan ruwa don guje wa bushewa. A lokuta da yawa, ruwa shine kawai abin da kuke buƙatar sake sakewa jikin ku. Maimakon haka, mutanen da suke horo na fiye da minti 45 ko kuma a cikin matsanancin zafi suna iya buƙatar abubuwan sha masu dauke da electrolytes, irin su potassium da sodium.
Karka rasa: A cikin waɗanne abinci ne za mu iya samun electrolytes?
ruwa na yau da kullun
Shan ruwa kowane ƴan mintuna yayin motsa jiki na iya taimaka maka ka kasance cikin ruwa, ba tare da barin ka jin koshi a cikinka ba. A sha kamar 200 cl kowane minti 10-20 na motsa jiki, sannan ku sha ruwa iri ɗaya a cikin mintuna 30 na kammala aikin.
Ƙarar madara
Idan kuna yin wasanni na juriya ko horar da ƙarfi, zaku iya gwada madara mai ƙarancin ƙima a matsayin hanyar sake dawo da ruwa. A cewar labarin da aka buga a cikin Jaridar International Society of Sports Nutrition a shekara ta 2008, irin wannan nau'in madara yana taimakawa wajen inganta ƙwayar tsoka da kuma sake mayar da su, kamar abubuwan sha na wasanni da muke samu a kasuwa. 'Yan wasa masu juriya waɗanda suka sha madarar cakulan don farfadowa sun haɓaka aikin gina tsoka kuma suna da lokaci mai tsawo don gajiya idan aka kwatanta da waɗanda suka sha abin sha na wasanni na carbohydrate.
Don haka yana da ban sha'awa ku sha madara mara ƙiba tare da cakulan idan kun yi motsa jiki wanda ya ƙunshi motsi na yau da kullun da dorewa a kan lokaci, kamar gudu mai nisa, iyo ko yin keke.
Shaye shaye
Abubuwan sha na wasanni suna cike da masu amfani da electrolytes, kuma sune babban madadin bayan dogon lokaci, motsa jiki mai ban tsoro. A cikin gajeren motsa jiki, gabaɗaya ba ku rasa isassun electrolytes don buƙatar waɗannan abubuwan sha. Nemo wanda bai ƙunshi fiye da gram 14 na carbohydrates ba, kuma bai wuce adadin kuzari 50 a kowace hidima ba. Koyaushe kiyaye yawan adadin kuzari a hankali idan kun zaɓi abubuwan sha na wasanni, saboda wannan na iya haifar da ƙarshen cinye kusan adadin kuzari kamar yadda kuke ƙonewa yayin motsa jiki.
sauran abubuwan sha
Idan ba ku "son" ruwa mai laushi kuma ba ku yi dogon motsa jiki ba, ruwan sha mai ɗanɗano zai iya taimakawa wajen sake sakewa. Tabbatar cewa bai ƙunshi fiye da adadin kuzari 10 a kowace milliliters 200 ba. Wani zaɓi mai lafiya tare da ƙarancin ƙarancin kalori shine ruwan kwakwa. Tare da wannan abin sha za mu iya taimakawa maye gurbin wasu electrolytes, ko da yake ba lallai ba ne ya sake mayar da ku fiye da ruwa.
Karka rasa: Wadanne kaddarorin ruwan kwakwa ya ƙunshi?