Table of Contents

Gabatarwa: Me Ya Sa Ruwa Ya Canja Wasan Paintball

Paintball yana buƙatar tsalle-tsalle masu fashewa, canje-canje masu saurin juyawa, ci gaba da yin ɗamara, da yanke shawara a cikin rabin dakika a ƙarƙashin adrenaline. Ko kuna wasa da gasa ta speedball a cikin rana mai zafi na bazara ko wasan wasan daji na tsawon sa'o'i, jikinku yana rasa ruwa da electrolytes ta hanyar gumi a cikin saurin da zai iya lalata aiki da aminci a cikin minti 30 na ci gaba da wasa. Haɓaka mai kyau ba abin ƙima bane yana da mahimmin buƙata na aiki wanda ke tasiri kai tsaye akan lokacin amsawar ku, daidaito, da jimiri. Dehydration yana rage aikin fahimta, yana rage ƙimar ido, kuma yana haɓaka haɗarin ku na rasa zafi, cramps, har ma da rauni daga jinkirin tunani. Bincike ya nuna cewa kamar 1-2% na jikin ku na iya yin wasa da ƙarfi ta hanyar gumi da kuma wasan kwaikwayo. Wannan yana rufe mahimman hanyoyin da aka tabbatar da hankali, don haka zaku iya kasancewa cikin aminci, mai kyau da kuma dacewa da hankali, bayan kammala wasan motsa jiki na farko, don daidaitawa da kuma daidaitawa da ƙarfin jiki, don haka zaku iya samun

Rashin ruwa kafin Wasan: Kafa Hanyar Samun Nasara

Hydration yana farawa kafin ka shiga filin wasa. Jikin ba zai iya ɗaukar manyan adadin ruwa da sauri yayin wasa ba, don haka farawa da zaman tare da matakan hydration mai kyau yana da mahimmanci. Ka yi niyyar shan ruwan 16-20 ounces (kimanin 500-600 ml) awanni biyu zuwa uku kafin wasan farko. Ƙarin 8-10 ounces (240-300 ml) minti 15-30 kafin saka abin rufe fuska zai iya cika tanadinka ba tare da haifar da rashin jin daɗi ko gaggawa ba wanka hutu yayin wasan ba. Wannan tsarin tsari yana tabbatar da jikinka yana da isasshen ruwa don ɗaukar asarar gumi yadda ya kamata.

Hanyar ruwa da safe tana da mahimmanci musamman idan kun yi wasa da farko. Jikinku yana rasa ruwa a cikin dare ta hanyar numfashi da metabolism, don haka fara sake ruwa da sauri bayan farkawa. Sha 8-12 ounces na ruwa a cikin minti 30 bayan tashi, sannan ci gaba da jadawalin kafin wasan. Guji shan giya a daren da ya gabata kafin ranar paintball barasa shine diuretic wanda ke lalata ingancin bacci kuma yana barin ku cikin rashin ruwa kafin ku fara.

Abubuwan da Suka Sa Wuta Ta Zama Muhimmanci: Ba wai Ruwa Ba

Ruwa mai sauƙi yana da kyau, amma ƙara electrolytes sodium, potassium, magnesium, da calcium na iya inganta riƙewar ruwa da aikin tsokoki. Sodium shine mafi mahimmancin electrolyte da aka rasa a cikin gumi, kuma maye gurbinsa yana taimakawa wajen kula da ƙarar jini da hana ƙwanƙwasa tsoka. Yi la'akari da abin sha na wasanni tare da 100-150 mg na sodium a kowace 8 oz, ko kuma ku yi kanku ta hanyar ƙara gishiri da ɗan lemun tsami ko lemun tsami zuwa ruwa. ruwan kwakwa wani zaɓi ne na halitta tare da potassium da magnesium, kodayake yana da ƙananan sodium. Guji abubuwan sha masu yawan sukari (fiye da 10 grams a cikin jinkirin aiki), saboda suna iya haifar da zubar da abinci, haifar da tashin kuzari, da kuma inganta kumburi yayin aiki mai tsawo.

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Hanyoyin Ruwa a Lokacin Wasan: Kula da Ayyuka Masu Kyau

Idan ka ji muryar, za ka yi amfani da shi sosai don ka sha ruwa mai yawa. Idan ka ji muryar, za ka iya yin amfani da shi sosai.

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Wani kayan aiki mai amfani da ruwa (kamar CamelBak ko irin wannan alama) wanda aka sa a ƙarƙashin rigarku ko a kan bel yana ba ku damar shan ta hanyar bututu ba tare da cire safofin hannu ko ɗaga mask ba. Wannan ƙirar tana ƙarfafa ƙananan shan ruwa na yau da kullun mafi kyau fiye da shan kwalban a lokacin hutu, wanda zai iya haifar da kumburi da rashin jin daɗi. nemi fakitin tare da tanki na lita 1.5-2 wanda ke da bututu mai sauri da ƙwanƙwasa ƙura da murfin ƙura don hana fenti da datti daga toshe tsarin. Yawancin samfuran sun haɗa da bututu masu rufi don kiyaye ruwa sanyi koda a cikin hasken rana kai tsaye.

Idan ka fi son kwalabe, ka ajiye kwalban matsawa tare da murfin wasanni a cikin jakarka ko a cikin akwatin da aka ƙayyade kusa da wurin sake sakawa. Kwalban matsawa yana ba da damar shan sauri a lokacin gajeren hutu kuma suna da sauƙin tsabtace fiye da fitsarin ruwa. Ka yi niyyar shan 6-8 ounces (180-240 mL) kowane minti 20 na wasa mai aiki. Idan yanayin yana da zafi ko danshi, ƙara hakan zuwa 8-10 ounces. Saita mai kunnawa na hankali duk lokacin da kuka sake loda hopper ko sake lodawa, ku ɗanɗana.

Abin da Za Ka Sha Yayin Wasan: Ruwa da Abincin Electrolyte

Don zaman da suka fi sa'a daya, ruwa ya isa. Don yin wasa na tsawon lokaci, musamman a yanayin zafi, canza zuwa maganin lantarki wanda ya ƙunshi 4-6% carbohydrates. Wannan matakin carbohydrate yana taimakawa maye gurbin ma'adinai da ƙaramin adadin kuzari ba tare da rage numfashi ba. Foda na wasanni na kasuwanci kamar waɗanda daga Skratch Labs, Nuun, ko Liquid IV suna ba da daidaitaccen tsari ba tare da yawan sukari ba. Guji abin sha mai guba suna haifar da gas da kumbura wanda zai iya zama mara dadi lokacin sa rigar rigar. Hakanan guji ruwan 'ya'yan itace mai yawan fructose da abubuwan sha mai kuzari da ke da maganin kafeyin, wanda a zahiri zai iya haifar da baƙin ciki na gastrointestinal kuma ya haifar da ɓarkewar ruwa ta hanyar haɓaka fitowar fitsari.

Tashoshin Ruwa da Lokaci na Ƙarewa

Yawancin filayen wasan ƙwallon ƙafa suna da tashoshin ruwa ko sanyaya ruwa a wuraren wasan. Yi amfani da kowane hutu tsakanin wasanni don shan ruwa, koda kuwa ba ku ji ƙishirwa ba. Kada ku jira har sai kun ji ƙishirwa ƙishirwa alama ce ta ɓacewar ƙishirwa. A lokacin da kwakwalwarku ta yi rajista da ƙishirwa, ƙila kun riga kun kasance cikin 1-2% ƙishirwa, wanda zai iya lalata aikin fahimi da daidaiton harbi. Idan kuna wasa a yanayin da ke gudana awanni biyu a jere ba tare da hutu na halitta ba, kuyi aiki tare da ƙungiyar ku don tsara lokutan hutawa na juyawa. Ko da na dakika 90 na sake samun ruwa a cikin inuwa na iya hana raguwar aiki da yawa da rage haɗarin rauni.

Don shawarwari na hukuma game da shan ruwa yayin motsa jiki, Cibiyar Kula da Mayo tana ba da jerin jerin abubuwan da za a iya amincewa da su wanda ke amfani da su kai tsaye ga yanayin paintball.

Ruwa ta hanyar Paintball Format: Speedball vs. Woodsball vs. Scenario

Idan ka fahimci waɗannan bambance-bambance, za ka iya shirya kanka sosai.

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Wasanni na wasan motsa jiki suna da gajeren lokaci, mai ƙarfi na mintuna 10-15 tare da iyakantaccen hutawa tsakanin wasanni. Haɗin adrenaline, gudu, da zamewa a ƙarƙashin fitilun filin zafi ko hasken rana na iya haifar da saurin asarar ruwa. A cikin gasa, zaku iya yin wasanni 6-10 a rana ɗaya. Mayar da hankali kan hawan ruwa mai ƙarfi kafin fara taron, kuma yi amfani da kowane hutu tsakanin wasanni har ma da taga na minti 2 tsakanin maki don shan ɗan ɗanɗano kaɗan. Ka riƙe kwalban matsawa a cikin jakar kayan aikinka a yankin wasan. Aikace abokin aiki don tunatar da kowa ya sha tsakanin zagaye; matsin gasa yana sa mutane su manta.

Wasanni na Woodsball da Scenario

Wadannan tsare-tsaren sun ƙunshi tsawon wasa mai ci gaba, sau da yawa minti 30-90 a kowane zagaye, tare da lokutan tafiya, rarrafewa, da jira haɗe da gajeren gudu. Ƙananan ƙarfin amma tsawon lokaci yana nufin kuna rasa ruwa a hankali a tsawon lokaci. Kunshin ruwa yana da kyau a nan saboda suna ba da damar shan ruwa yayin motsawa. Ka ɗauki ƙarin ruwa a cikin kayan aikinka ko kwalabe a wuraren da ke cikin filin idan dokoki suka ba da izini. Wasannin wasan kwaikwayo waɗanda ke gudana awanni 4-8 suna buƙatar jadawalin ruwa mai ma'ana saita lokaci na waya ko amfani da ƙararrawa don sha kowane minti 20.

Wasanni da Daren

A cikin dare, wasan fenti da filin wasan waje suna haifar da rashin jin daɗin sanyi. Wataƙila ba ku ji zafi ba, amma har yanzu kuna gumi wani lokacin kuna yawan gumi saboda iska ta kwanta ko kuma zafi ya yi yawa. Filin waje sau da yawa yana da mummunan iska, wanda ke rage sanyaya mai sanyaya. Sha kamar yadda kuke yi a lokacin rana, idan ba ƙari ba. Rashin gumi mai ganuwa a fatarka zai iya yaudarar ku kuyi tunanin cewa kuna da ruwa lokacin da ba ku da shi.

Kayan aiki da kayan aiki don samun ruwa mai kyau a filin

Zaɓin kayan aikinka zai iya sa ka kasance da ruwa ko kuma ka daina shan ruwa.

Jaket da Jaket na Nishaɗi

Ka nemi fakitin da ke da tankin lita 1.5-2 da kuma sahun da zai iya cirewa da sauri wanda zai baka damar sake cikawa ba tare da cire fitsarin ba. Tabbatar da fakitin ya dace da shi sosai a ƙarƙashin jakar paintball ko harness don kauce wa motsawa yayin slides da tsoma. Yawancin kayan aikin soja na kayan kwalliya sun haɗa da garkuwar bakin don kiyaye datti da fenti daga bawul ɗin cizon wannan yana da mahimmanci ga ƙwanƙwasa inda laka da ɓarnar abubuwa suke gama gari. Alamomi kamar CamelBak, Source, da MilSpec Monkey suna ba da zaɓuɓɓuka masu ɗorewa waɗanda aka tsara don motsi na dabara. Tsaftace tafkinka bayan kowane amfani da ruwa mai dumi da kuma maganin tsaftacewa kwamfutar hannu ko soda don hana ƙwayoyin cuta da ƙwayoyin cuta.

Kwalban da aka keɓe don wuraren da ake yin taro

Idan ka fi son kwalban, ka yi amfani da kwalban da aka yi da ƙarfe mai ƙarfe mai ƙarfe mai ƙarfe mai ƙarfe mai ƙarfe mai ƙarfe mai ƙarfe mai ƙarfe mai ƙarfe (32 oz ko fiye) don ka sanyaya ruwa na tsawon sa'o'i. Ruwan zafi yana da wuya a sha a cikin ƙarar kuma zai iya ƙara yawan zafin zuciyarka, yana sa ka ji gajiyarwa. Kwalban da aka yi da ƙarfe kuma suna hana ƙarancin ƙarfin ƙarfinsa daga tsoma jakar kayan aikinka. Ka riƙe ɗaya a cikin wurin ajiye kayan ka kuma ka sake cika shi tsakanin zagaye.

Towels da Wrap na Ƙuƙwalwa

Fuskar wanka mai sanyaya (kamar Frogg Toggs ko alamun kama da su) na iya rage zafin jiki na fata da digiri 10-15, yana rage yawan asarar gumi da kuma taimaka wa jikinka riƙe ruwa cikin inganci. Sanya ɗaya a wuyanka tsakanin zagaye ko kuma rufe shi a kan kai yayin hutawa. Wasu 'yan wasa suna amfani da rigar sanyaya tare da kunshin kankara a lokacin hutu. Waɗannan kayan aikin suna da mahimmanci musamman a cikin yanayin zafi da kuma lokacin gasar bazara.

Kayan da aka shirya don Foda na Wuta

Ka ajiye fakitin foda na lantarki mai amfani da shi a cikin jakar kayan aikinka. Suna da ƙananan, masu sauƙi, kuma suna ba ka damar juya ruwa mai sauƙi zuwa abin sha mai amfani da ruwa a cikin sakan kaɗan. Zaɓi zaɓuɓɓuka tare da aƙalla 100 mg na sodium a kowace hidima kuma ba tare da kayan zaki na wucin gadi ba idan waɗannan suna haifar da matsalolin narkewa. Alamomi kamar Nuun, Liquid IV, da Skratch Labs suna ba da tsarkakakken tsari wanda ke narkewa cikin sauƙi a cikin ruwan sanyi.

Abincin da Zai Taimaka wa Mai Nishaɗi da Kuma Ayyuka

Abin da ka ci kafin ka yi wasan kuma a lokacin da kake yin wasan zai shafi yanayin ka da kuma yawan ƙarfinka. Abincin da ke da ruwa mai yawa da kuma daidaitaccen ƙarfin lantarki ya kamata ya kasance cikin menu na ranar wasan.

Abincin da Aka Ci Kafin Wasan: Lokaci da Kuma Abun da Aka Yi

Sa'o'i biyu zuwa uku kafin wasa, cin abinci wanda ya haɗu da carbohydrates masu rikitarwa, furotin mai matsakaici, da ƙananan kitse. Misalai sun haɗa da oatmeal tare da berries da gishiri kaɗan, toast na hatsi mai ƙoshin ƙwaya tare da man shanu da banana, ko kuma pasta mai ƙoshin ƙwaya tare da kaza da kayan lambu. Guji abinci mai nauyi, mai mai mai da ke jawo ruwa zuwa cikin narkewa kuma yana haifar da jinkiri. Hakanan guji cin abinci mai ƙarancin fiber a cikin adadi mai yawa kafin wasa, saboda suna iya haifar da kumburi da rashin jin daɗi yayin motsa jiki.

Abincin da Zai Sa Ka Yi Nishaɗi Kuma Ka Ba Ni Ƙarfi

A lokacin hutu, nemi 'ya'yan itace kamar melon, orange, cantaloupe, ko pineapple duk suna da fiye da 85% na ruwa ta nauyi kuma suna dauke da potassium, wanda ke taimakawa wajen hana ƙarancin tsoka. almond mai gishiri ko pretzels suna taimakawa maye gurbin sodium da aka rasa ta hanyar gumi. Yogurt na Girka tare da berries yana samar da furotin da carbohydrates a cikin nau'i mai ɗaukar hoto. Guji sandunan candy, 'ya'yan itace masu bushewa, da sandunan granola masu sukari waɗanda suke da sukari mai yawa da ƙarancin ruwa suna iya haifar da ƙaruwar kuzari sannan a bi su. Hanya tare da kwayoyi, tsaba, da ƙananan adadin cakulan duhu zaɓi ne mafi kyau don ƙarfin kuzari mai ɗorewa.

Fitar da Yanayin Bayan Wasan: Ka Sake Gina

Bayan wasan karshe, jikinka yana buƙatar sake cika duka ajiyar ruwa da glycogen. A cikin minti 30 na gamawa, sha 16-20 na abin sha na lantarki kuma ku ci wani abun ciye-ciye tare da rabo na 3: 1 na carbohydrate zuwa furotin. Mafi kyawun zaɓuɓɓuka sun haɗa da madara cakulan (ɗaya daga cikin mafi kyawun abin sha na dawowa), yogurt na Girka tare da berries da zuma, turkey da sandwiched na avocado akan gurasar hatsi mai cike da hatsi, ko kuma shake na furotin tare da banana. Ci gaba da shan ruwa a cikin 'yan sa'o'i masu zuwa har sai fitsari ya dawo zuwa launin rawaya ko haske. Bayan cin abinci tare da furotin mai laushi, kayan lambu, da hatsi mai cike da hatsi zai tallafawa gyaran tsoka da sake ruwa don zaman horo na gaba.

Sanin Alamun Rashin Ruwa da Cututtukan Ruwa

Ko da kana da shiri mai kyau, za ka iya yin rashin ruwa sosai, musamman ma sa'ad da kake kusa da yin wasa kuma adrenaline ya yi yawa.

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  • FLT:0 Ƙarshen rawaya mai duhu
  • Gajiya da numfashi mai nauyi jin daɗi fiye da yadda aka saba don ƙoƙari ɗaya, ko ƙafafunku suna jin nauyi yayin gudu.
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  • Cramps na tsoka sau da yawa sakamakon rashin daidaituwa na lantarki, musamman rage sodium da potassium. Cramps a kan bijimai, hamstrings, ko hannaye suna da yawa.
  • Rashin daidaitawa, tuntuɓe, yin kuskure tare da kayan aiki, ko rasa harbi da kuke yi a al'ada na iya zama alamun ɓarkewar ruwa wanda ke shafar tsarin jijiyoyin ku.

Idan kai ko abokin aikinka ka sami rikicewa, ko kuma ba za ka iya tafiya a kan hanya mai kyau ba, ko kuma ka daina yin gumi ko da kana da zafi, ko kuma kana da fari mai zafi, ka nemi taimakon likita nan da nan. Waɗannan za su iya zama alamun ciwon zafin jiki, wani yanayi mai haɗari da zai iya sa ranka ya yi sanyi da gaggawa. Kada ka yi ƙoƙarin ƙyale waɗannan alamun ka zauna, ka yi ruwa, ka sanyaya.

Rashin ruwa da kuma yin tunani: Ka Kasance da Ƙarfin Zuciya a Matsi

Paintball wasa ne na tunani kamar na zahiri. Rashin ruwa yana tasiri kai tsaye ga aikin fahimta, gami da lokacin amsawa, yanke shawara, da kuma sanin yanayi. Nazarin ya nuna cewa koda ɗan ƙaramin ɓarkewar ruwa na iya lalata ƙwaƙwalwar ajiya ta ɗan gajeren lokaci, ƙara ƙoƙari da ake gani, da rage daidaito a cikin ayyuka da ke buƙatar daidaita ido da ido. Ga 'yan wasan paintball, wannan yana nufin jinkirin samun manufa, mummunan matsayi, da kuma rasa damar da za a yi wa abokan aiki ko sadarwa.

Hydration kuma yana shafar yanayi. Yan wasan da suka rasa ruwa suna iya jin haushi, sanyin gwiwa, ko damuwa motsin rai wanda zai iya lalata haɗin kai na ƙungiyar kuma ya haifar da zaɓuɓɓukan da ba su da kyau. kasancewa mai ruwa yana taimaka maka ka kasance cikin nutsuwa a ƙarƙashin wuta, sarrafa bayanai da sauri, da kuma kula da hankali da ake buƙata don karanta filin da kuma tsammanin motsin abokin gaba. Idan ka ga kanka kana samun takaici ko yin kurakurai marasa kyau yayin wasa, bincika yanayin hydration ɗinka. 'Yan shan ruwa da abin sha na lantarki na iya zama mafi sauri gyara aikin da ke akwai.

Abubuwan da Za a Yi la'akari da Su na Musamman: Yanayi, Tsawo, da Kuma Yawan Yanayin

Ba dukan kwanaki ba ne suke da iri ɗaya. Abubuwa kamar zafi, zafi, sanyi, da kuma tsawo suna canja yawan yawan ruwan da kake bukata.

Yanayin da ke da zafi da kuma danshi

A cikin waɗannan yanayi, zafin jikinka ya tashi da sauri, kuma kuna rasa ƙarin electrolytes saboda kuna gumi sosai. Ƙara yawan ruwan ku da kashi 20-30% idan aka kwatanta da yanayin matsakaici. Yi amfani da abubuwan sha na electrolyte maimakon ruwa a kowane zaman da ya wuce minti 45. Shirya hutu na inuwa kowane awa, kuma cire mask da jaket yayin hutu don barin zafi ya fita daga kai da kwano. Ka ɓoye fuska da wuyanka tare da ruwa tsakanin zagaye don taimakawa sanyaya mai ɓarna.

Wasan Yanayi na Wuta

Yana da wani kuskure na yau da kullum don sha kasa lokacin da yake da sanyi saboda ba ka ji kamar kana jin ƙishirwa. Duk da haka, yin wasa a cikin sanyi yana haifar da asarar ruwa mai yawa ta hanyar numfashi numfashinku yana ɗaukar danshi da kuma ta hanyar gumi a ƙarƙashin yadudduka da yawa na tufafi. Jirgin sanyi na hunturu yana saurin asarar danshi daga fata da huhu. Ka riƙe ruwanka a cikin sleeve mai rufi don hana daskarewa, kuma saita saita lokaci a kan agogonka ko wayarka don tunatar da kanka ka sha kowane minti 20. Ruwan zafi ko shayi mai laushi mai laushi a cikin kwalban rufi na iya zama mai jan hankali fiye da ruwan sanyi a cikin hunturu. Allunan lantarki har yanzu suna da mahimmanci saboda kuna rasa sodium koda lokacin da ba ku da zurfin gumi sosai.

Tsawon Ƙasa (sama da ƙafa 5,000)

Idan ka yi wasan paintball a kan tsawo sama da 5,000 feet gama gari a jihohin tsaunuka kamar Colorado, Utah, ko California ka rasa ruwa mai yawa ta hanyar numfashi saboda rage yawan danshi da kuma ƙara yawan iska. Jikinka kuma yana yin fitsari fiye da yadda ya daidaita zuwa tsawo, ƙara yawan asarar ruwa. Don waɗannan yanayin, ƙara yawan ruwan da ake sha da ƙarin 8-10 ounces a kowace awa na wasa. iska ta bushe, don haka ba za ku lura da cewa kuna gumi sosai ba, amma asarar ruwan ku na iya zama mai mahimmanci. Kula da launi na fitsari da kuskuren shan fiye da yadda kuke tsammani kuna buƙata.

Ka Kasance da Haɗin Yin Wuta don Yin Wasan Wasanni da Kuma Yin Koyarwa a Kai a Kai

Ga 'yan wasa masu gasa da ke horarwa sau da yawa a mako, hydration wani aiki ne na 24/7 wanda ya wuce ranar wasa. Gina al'ada mai daidaituwa yana tabbatar da cewa ka fara kowane zaman a cikin yanayi mai kyau.

Ka Yi La'akari da Nauyin Jikinka

Ka yi la'akari da kanka kafin da kuma bayan horo. Rashin fiye da kashi 1 cikin 100 na nauyin jikinka yana nuna cewa ba ka da isasshen ruwa a lokacin aikin. Alal misali, idan ka yi nauyi da fam 180 kafin aikin kuma fam 177 bayan aikin, ka rasa 1.7% wanda ya isa ya raunana aikinka. Kowane fam da ka rasa ya yi daidai da kusan fam 16 na rashi na ruwa. Yi amfani da wannan bayanan don daidaita jadawalin shanka don zaman na gaba.

Matsayi na Ruwa na Ruwa

Babban burin ga manya masu aiki shine kusan fam ɗaya na ruwa a kowace fam na nauyin jiki a rana, ko rabin nauyin jikinka a cikin fam a matsayin tushe. Ga mai kunnawa 180-pound, wannan shine 90-180 ounces kowace rana dangane da matakin aiki. Wannan ya haɗa da ruwa daga dukkan tushe abubuwan sha da abinci masu wadata da ruwa. Raba yawan abincinku a duk tsawon yini maimakon shan manyan adadi a lokaci guda, wanda zai iya mamaye koda da haifar da yawan fitsari.

Tsarin Tsarin Ruwa na Ƙungiya

Shugabannin kungiyoyi ya kamata su hada hydration cikin bayanan da suka gabata. Sanya tsarin buddy na hydration don tabbatar da kowa ya sha a lokacin hutu na halitta. Yawancin manyan kungiyoyin paintball yanzu suna amfani da masu saka idanu na hydration wanda ke bin diddigin yawan gumi da asarar sodium ta hanyar na'urorin daukar hoto na hannu ko da yake a matakin mai sha'awar, sanin kai mai sauki da gwajin launi na fitsari sun isa kuma abin dogaro.

Ga masu shirya gasar, shirin Safety and Education na Paintball yana ba da albarkatu kan kafa tashoshin ruwa da kuma hanyoyin hana cututtukan zafi a taron.

An Rushe Tarihin Ruwa da Mutane Suke Yi

Wasu ra'ayoyi marasa kyau suna yawo a cikin al'ummomin paintball. Bari mu gyara batun da hujjoji da suka dogara.

  • "Shaye-shaye na ruwa mai yawa yana da haɗari. " [FLT: 1 ] Hyponatremia (ƙaramin sodium na jini) yana da matukar wuya a cikin gajeren, wasanni masu ƙarfi kamar paintball yawanci yakan faru ne yayin abubuwan jimiri na tsawon awanni 4 + inda mutane ke shan ruwa mai sauƙi sosai ba tare da electrolytes ba.
  • "Kafin yana hana ka ruwa. " (FLT: 1) Abinci mai matsakaici na maganin kafeyin (har zuwa 300 mg, kusan kofin kofi biyu) yana da sakamako mai ɗanɗano, amma ga yawancin mutane ba ya haifar da asarar ruwa mai kyau lokacin da aka sha kafin motsa jiki. A zahiri, kofi na iya taimakawa wajen shan ruwa na yau da kullun. Duk da haka, guje wa abubuwan sha mai ƙarfi tare da babban maganin kafeyin da sukari yayin wasa mai aiki suna iya haifar da tashin hankali, ƙaruwar bugun zuciya, da kuma ciwon ciki.
  • "Idan ba ku da ƙishirwa, kuna lafiya". Jin ƙishirwa sigina ne na baya. A lokacin da kwakwalwarka ta yi rajistar ƙishirwa, za ka iya zama da kashi 1-2% na rashin ruwa, wanda ya isa ya lalata aikin fahimi da kuma ainihin harbi. Sha a kan jadawalin, ba a kan ji ba.
  • "Shawarwarwar lantarki kawai ga masu gudu ne kawai". " Paintball ya ƙunshi tsalle-tsalle, yin ɗamara, zamewa, da motsi na kwatsam waɗanda ke ƙarancin lantarki da sauri, musamman a cikin yanayin zafi. Ko da a cikin wasan yanayi na minti 90, zaku iya rasa adadin sodium da potassium ta hanyar gumi.
  • "Za ka iya hydrate da giya bayan wasan. " barasa ne mai diuretic cewa inganta ruwa asara da kuma hana tsoka dawowa. Shan daya giya bayan wasan ne lafiya saboda zamantakewa dalilai, amma kada ku lasafta shi zuwa ga hydration. sha ruwa ko wani electrolyte abin sha farko, sa'an nan kuma ji dadin wani abin sha idan ka zabi.
  • "Darin wasanni duk iri ɗaya ne". Yawancin abubuwan sha na wasanni na kasuwanci suna da sukari da ƙarancin electrolytes. Karanta alamomi. Nemo abubuwan sha tare da aƙalla 100 mg na sodium a kowane 8 ounces da ƙasa da gram 10 na sukari. Wasu zaɓuɓɓukan da aka tallata azaman abubuwan sha na wasanni sun fi kusan kayan zaki fiye da kayayyakin hydration.

Ƙarshe: Ka Sha Da Tsanani, Ka Yi Ƙwazo, Ka Tsare Kanka

Hydration ba wani aiki ne na gefe ba shi ne dabarun wasan kwaikwayon da ke tasiri kai tsaye a kowane bangare na wasan paintball. Ta hanyar yin amfani da ruwa mai kyau, ta amfani da kayan aiki wanda ke sa shan sha ya dace, zaɓar abubuwan sha masu daidaitawa, da sauraron siginar jikinka, zaku iya kula da babban yanayin tunani da na jiki a duk lokacin zaman mai tsanani. Ko kai mai son wasan Woodsball ne, tsohon soja na wasan wasan wasan kwaikwayo, ko mai gasa na wasan motsa jiki, waɗannan ayyukan zasu kiyaye ka mafi aminci, sauri, da kuma kaifi a filin. Saita hydration wani ɓangare na shirye-shiryenka, kuma za ka ga bambanci a lokacin amsawarka, daidaito, jimiri, da kuma yawan jin daɗin wasan.

Don ƙarin karatu game da motsa jiki na hydration da aminci na zafi a cikin wasanni masu aiki, jagorar CDC akan motsa jiki a zafi yana ba da ƙarin shawarwari masu amfani don kasancewa lafiya yayin wasa a yanayin zafi.