Ha u qeta nako u le sebakeng se chesang mohlomong u qala ho ikutloa u nyoretsoe ka nako e khutšoanyane. Ke karabo e tloaelehileng eo u lokelang ho e ela hloko-e bolela hore 'mele oa hao o hloka metsi a mangata ho sebetsana le mocheso.
'Mele oa hau o sebetsa hantle ka ho fetisisa mofuteng o itseng oa mocheso,' me ha o futhumala haholo, o lokela ho fola. Ho na le litsela tse 'maloa' mele oa hao o phethang cooldown ena.
Ntlha ea pele, methapo ea hau ea mali e ntse e eketseha ho phahamisa mali a letlalo. Sena se lumella mocheso o feteletseng hore o phatlohe 'meleng oa hau. Ebe hape o qala ho fufulela. Letlalo la mofufutso le fetola letlalo, e leng se thusang ho phopholla 'mele oohle. Empa, bothata ke hore ho ruruha ho feteletseng ho ka lebisa ho tsoa metsi.
U fufulela haholoanyane ha mocheso o chesa, haholo-holo haeba o sebetsa kapa o ikoetlisa mocheso. Metsi a noang a thusa ho tlatsa metsi a lahlehileng ke ho fufuleloa haholo. Haeba u se na metsi a lekaneng, u ka 'na ua felloa ke metsi,' me motsoako oa licheso tse chesang le ho felloa ke metsi li ka lebisa maloetse a tebileng a amanang le mocheso.
Matšoao ao U Hlokang Metsi a mangata
Esita le pele u e-ba le metsi, u tla ikutloa u nyoriloe, 'me molomo oa hao o ka' na oa utloa o omme kapa o tsitsitseng. Ka mor'a nakoana, u ka 'na ua boela ua e-ba lehargic le e fokolang-hlooho. Matšoao a mang a kenyeletsa ho fokotsa metsi a motsoako ('me motso o lefifi). U ka 'na ua hlokomela hore mahlo a hao a shebahala eka o omme ebile o omme.
Esita le ho fokolloa ke metsi ho fokola ho ka ba bothata e le hore u se ke ua hlokomoloha matšoao ao a pele. Liphuputso li bonts'a hore metsi a fokolang metsi a fokolang (bonolo) a fokotsa matla a ho lemoha le ho sebetsana le 'mele.
Litlhahiso tsa Hydrating Hot Weather
- Qala ho hydrating hang-hang. Ho bonolo ho boloka mokelikeli oa hau oa metsi o lekanngoa ha o qala ho tsoa naheng e ntle ea hydrated.
- Etsa kakaretso ea seno se nooang 'me u boloke botlolo ea metsi e le bonolo hore u tle u nke metsi a mangata ha u ntse u sebetsa kapa u ikoetlisa.
- Khetha electrolyte-ho nkela lino tse ncha bakeng sa metsi a mangata.
- Noa metsi ka mor'a hore u qetile mosebetsi kapa nako ea ho ikoetlisa.
- Ho ja litholoana tse ncha tse kang monokotšoai, mahapu, liperekisi le li-nectarine.
- U se ke ua noa metsi a mangata hang-hang - sena se ka lebisa ho hyponatremia kapa toxicity ea metsi.
U tseba joang hore u se u qetile metsi a lekaneng? Tsela e 'ngoe ea ho lekanya boemo ba hau ba hydration ke ho sheba' mala oa moroto oa hau. Haeba u hloekisitsoe hantle, e lokela ho ba palo. Hape, o tla ntša metsi hangata.
Lisebelisoa:
Laebrari ea Sechaba ea Meriana ea United States MedLine Plus. "Ho felloa ke metsi 'meleng." https://medlineplus.gov/dehydration.html.
The Annals of Occupational Hygiene. "Hydration, Hydration, Hydration." http://annhyg.oxfordjournals.org/content/54/2/134.long