Kia pehea te nui o te wai e hiahia ana koe mo to haere

Kia mohio ki te maha o nga korero ka hiahia koe ki te whakamutu i te matewai

Ki te haere koe mo te haere roa, ki te haere poto ranei, he mea nui ki te inu i te wai me etahi atu waipiu kia kore ai e mate . Engari ka taea e etahi mahere kia mohio ki te nui o te mahi, ki te maha ranei e hiahia ana koe ki te whakahou i to putea wai, i te putea horoi ranei.

He nui te wai e hiahia ana koe

Ko te tikanga o te kohungahunga ko te mea me whakainu koe i te toru ki te ono nga utu o te wai i ia maero, neke atu i te 15 ki te 20 meneti.

Ko te hawhe kapu tera ki te kapu wai. Kia mate te matewai hei kaiarahi tuatahi mou, kia inu i te matewai. Ko te tūtohi i raro nei ka awhina i a koe ki te mohio ki te maha o nga pounamu e whakawhiti ana ki roto.

Mo te tere haere, whai i nga aratohu inu mo nga kaitarai . Ka hiahia pea koe ki te paunui i mua i muri i muri i nga haerenga roa kia kite ai kei te whiwhi koe i te wai nui me te whakakapi i te tote i te wera.

Kia pehea te nui o te wai hei kawe

Ko nga huarahi tino nui ki te kawe i te wai ki a koe kei roto i te 16-nuku o nga ipu e pai ana, e rua tekau ma tahi o nga taakaro hiko, me nga putea horoi o nga momo rereke (50/70/100 nga kaute wai ranei 1.5 / 2/3 rita). Ko te mahere o raro nei e whakaatu ana i te maha o te maha o nga pounamu kapi, me te putea whakakii i nga waahanga e hiahiatia ana e koe ina haere koe.

Kia pehea te nui o te wai e hiahiatia ana e koe mo te wa e haere ana
Te wa e haere ana	mL	fl. oz.	16 fl.oz /0.5L	20 fl.oz	32 fl.oz / 1L	50 fl.oz. /1.5L	70 fl.oz. / 2L	100 fl.oz. / 3L
15 min.	125-250	4-7	1	1	1	1	1	1
30 min.	125-250	7-14	1	1	1	1	1	1
45 min.	375-750	11-21	1-2	1	1	1	1	1
1 haora	500-1000	14-38	1-2	1-2	1	1	1	1
1 1/4 haora	625-1250	18-35	2	1-2	1-2	1	1	1
1 1/2 haora	750-1500	21-42	2-3	1-2	1-2	1	1	1
1 3/4 haora	875-1750	25-49	2-3	2-3	1-2	1	1	1
2 haora	1000-2000	28-56	2-4	2-3	1-2	1	1	1
2 1/4 haora	1125-2250	32-63	2-4	2-3	2-3	1-2	1	1
2 1/2 haora	1250-2500	35-70	3-5	2-4	2-3	1-2	1	1
2 3/4 haora	1375-2750	39-77	3-5	2-4	2-3	1-2	1	1
3 haora	1500-3000	42-84	3-6	2-4	2-3	1-2	1-2	1
3 1/2 haora	1750-3500	49-98	4-7	3-5	2-4	1-2	1-2	1
4 haora	2000-4000	56-112	4-7	3-6	2-4	2-3	1-2	1-2
4 1/2 haora	2250-4500	63-126	4-8	3-7	3-5	2-3	1-2	1-2
5 haora	2500-5000	70-140	5-9	4-7	3-5	2-3	1-2	1-2
5 1/2 haora	2750-5500	77-154	5-10	4-8	3-6	2-3	2-3	1-2
6 haora	3000-6000	84-168	6-11	5-9	3-6	2-4	2-3	1-2
6 1/2 haora	3250-6500	91-182	6-12	5-9	4-7	2-4	2-3	1-2
7 haora	3500-7000	98-196	7-13	5-10	4-7	2-4	2-3	1-2
7 1/2 haora	3750-7500	105-210	7-14	6-11	4-8	3-4	2-3	2-3
8 haora	4000-8000	112-224	7-14	6-13	4-8	3-5	2-4	2-3

Ko te tūtohi e whakaatu ana i te whanuitanga o te waahanga, ka hiahia koe ki te kite i nga mea e pai ana mo koe. Ko te tikanga o te mahunga ko te "inu i te matewai." Mena ka kite koe kei te rere koe i te wai, kei te hiakai ano koe, ka mohio koe me noho koe ki te pito o te awhi, kaua ki te pito o raro.

Engari, ka taea e koe te inu i te wai maama me te horoi i te tote o to tinana, te hua o te hyponatremia , he mea kino hoki.

Kaua e kaha ki te inu nui, inu i te matewai.

Ko tehea te whakamahi i te inu waipiro

Ki te haere koe mo te haora kotahi, mehemea kei te wera koe, ka hiahia pea koe ki te whakamahi i tetahi inu hākinakina e whakakapi ana i te konutai me etahi atu electrolytes ka ngaro koe. Waihoki, he paramanawa kei a ia he tote. Engari kia nui te inu o te wai. Me kawe mai koe ki te inu waipiro powhirika ki a koe ki te tapiri ki te wai, ki te whakawhiti ranei ki te waipiro hākinakina kua whakaritea.

Ko te wai e mau ana: he Pint (500 mL) E Pauna ana i te Pauna

Kia maumahara ko te inu o te wai me te hākinakina he iti rawa. Ki te hiahia koe ki te tiaki i te taumaha, engari me nui atu te wai, me mahi mahere mo te kapi i to putea putea ranei .

_Puna:

_{NGÄ WHAKAMAHI KAUPAPA: Te Whakatünga Whakatünga Mahi me te Whakakuku Tau. Te rongoā me te matatini i nga hākinakina me te mahi: Hui-tanguru 2007 - Rangatira 39 - Putanga 2 - pp 377-390 pene: 10.1249 / mss.0b013e31802ca597}