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Что: Приключенческая гонка, мультигонкаРогейн Где:
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12.12.2013Пейте правильно

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По материалам сайта www.sleepmonsters.com
Автор Аманда Томас
Фото tzibul
Перевод Маргарита Уханова
      Задумайтесь: мышцам для движения необходима вода. Без достаточного количества воды, ваши мышцы не будут получать достаточно электролитов, и, как следствие, мышечная сила (и контроль) будут ослаблены.
      Одна из проблем, связанных с приключенческими гонками, - это восполнение потерь жидкости в течение всей гонки. В суровых условиях/при высоком темпе соревнований вероятность обезвоживания очень велика. Отсутствие жажды нельзя считать надежным показателем достаточного количества воды в организме, поэтому важно заранее оценить потери жидкости через пот/потребность в жидкости. 
      Температура тела увеличивается во время тренировки прямо пропорционально нагрузке. А температура покоя примерно равна 37ºС. И ваше тело стремится сохранить эту температура при помощи пота, который испаряется и таким образом вас охлаждает. 
     Однако кровь в это же время также должна транспортировать кислород/питательные вещества к мышцам и удалять токсины, но чем выше ваша температура тела, тем больше крови вам необходимо для охлаждения и меньше достается мышцам. Следовательно, чем меньше поднимается ваша температура во время тренировки, тем лучше функционируют ваши мышцы. 
      Участники приключенческих гонок должны сбалансировать «вес груза» с «минимальными требованиями по питью»: важно взять с собою достаточно жидкости, т.к. во время гонки не всегда есть возможность восполнить запас. Всегда планируйте заранее и помните, что вы больше потеряете воды в жаркую погоду или в тяжелых условиях, чем в прохладную. Если вы не будете достаточно пить, пострадает ваш результат. 
      И хоть пить воду – просто, существует и еще одна проблема: заставить организм использовать жидкость наиболее эффективно – довольно сложно. Необходимо помнить, что холодная вода (<10 ºС) намного быстрее поглощается, чем вода комнатной температуры, она потребляет тепло тела и, следовательно, помогает в охлаждении.
      При тренировке длительностью от 1,5 часов и более или в экстремальных условиях, т.е. более 5-6 часов (например, приключенческая гонка) необходимо восполнять потерю электролитов. Спортсмены, которые в таких условиях не получают электролиты, рискуют столкнуться с чрезмерной гидратацией (что происходит, когда тело получает больше воды, чем выводит и нормальный уровень натрия оказывается разбавленным). 

Восполнение потерь жидкости перед занятием спортом: 
Выпейте примерно 500 мл за 2-3 часа до занятия спортом, затем 300 мл за 10-15 мин до тренировки.

Восполнение потерь жидкости во время занятия спортом: 
Выпивайте по 300 мл каждые 10-15 мин во время тренировки. 

Восполнение потерь жидкости после занятия спортом: 
Выпейте 600 мл воды за каждые 0,5 кг потери в весе.



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