ใครเคยเป็นตะคริวตอนปั่นกันมั่งมั้ยครับ? การปั่นจักรยานในอุณหภูมิที่ร้อนแบบประเทศไทย นั่นหมายถึงคุณต้องมีการเตรียมตัวเรื่องภาวะขาดน้ำ (Hydration) และโภชนาการ (Nutrition) ที่ถูกต้อง

ทราบหรือไม่ว่าการสูญเสียน้ำ 1-2 กิโลกรัมจากการเสียเหงื่อ ทำให้พลังงานและความเร็วลดลงถึง 30%
วันนี้เราจะมาว่ากันเรื่อง ภาวะน้ำในร่างกาย (Hydration)

· ภาวะน้ำในร่างกาย (Hydration) เป็นกระบวนการปกติของร่างกายในการจัดการน้ำ ไม่ใช่เฉพาะขณะปั่นจักรยานเท่านั้น คุณควรจะดื่มน้ำสะอาดอย่างน้อย 2 ลิตร ระหว่างวันในเวลาทำงานและเวลาอยู่บ้าน เพื่อร่างกายได้รับน้ำเพียงพอต่อความต้องการอย่างสม่ำเสมอ หากคุณเริ่มการปั่นจักรยานโดยร่างกายของคุณขาดน้ำ คุณจะเจอปัญหาอย่างแน่นอน การดื่มน้ำอย่างเพียงพอจะช่วยให้เซลล์ร่างกายของคุณอิ่มน้ำ ร่างกายและผิวพรรณของคุณจะอยู่ในสภาพที่ดีอีกด้วย

· สำหรับการปั่นจักรยานในช่วงวันหยุด คุณควรพยายามดื่มน้ำให้ได้ 500 มิลลิลิตร (1 ขวดน้ำขนาดเล็ก) ก่อนเริ่มปั่น หรือระหว่างอาหารเช้า หรือระหว่างขับรถก่อนไปถึงจุดเริ่มปั่น

· คุณควรพกพาขวดน้ำขนาด 750 มิลลิลิตร จำนวน 2 ขวด ไว้บนจักรยาน และดื่มให้ได้ 1 ขวด ทุกๆ 30-45 นาที ดีกว่าการปั่นไปหาน้ำดื่มเอาข้างหน้า ซึ่งร่างกายคุณอาจจะขาดน้ำไปแล้วก็ได้

· เติมผงเกลือแร่ประมาณ ½ ซองในน้ำดื่มของคุณ เพื่อช่วยทดแทนเกลือแร่ที่คุณสูญเสียไปกับเหงื่อ สร้างความสมดุลย์ของระดับเกลือแร่ในเลือด และที่สำคัญป้องกันการเกิดตะคริว คุณสามารถหาซื้อได้ง่ายๆ ใน 7-11 ในราคา 5 บาท ซึ่งมีส่วนประกอบสำคัญเช่นเดียวกับแบรนด์ดังหลายแบรนด์ พกซองเกลือแร่ติดตัวซัก 2-3 ซอง เผื่อไว้สำหรับเติมลงในน้ำของคุณในคราวต่อไป

การสูญเสียน้ำอย่างรุนแรง นำไปสู่ภาวะ การเป็นลมแดด (Heatstroke) คุณจะรู้สึกเวียนหัว ปวดหัว คลื่นไส้ ไม่มีแรง หัวใจเต้นแรง และในอาการที่รุนแรงอาจะเกิดหัวใจล้มเหลวได้ อุณหภูมิภายในร่างกายที่สูงเกินไป หมายถึง ร่างกายไม่สามารถที่ขับเหงื่อได้อีกต่อไป

นอกจากการจัดการภาวะน้ำในร่างกาย (Hydration) อย่างถูกวิธีจะช่วยป้องกันการเป็นตะคริว และการเป็นลมแดดแล้ว การดูแลโภชนาการ (Nutrition) ก็เป็นอีกส่วนที่สำคัญไม่แพ้กัน นอกจากต้องเลือกบริโภคอาหารที่มาจากแหล่งที่ได้คุณภาพและน่าเชื่อถือแล้ว เราจะเลือกรับประทานอาหารอย่างไรให้เหมาะสม อย่าลืมติดตามกันนะครับ

 

ขอบคุณผลิตภัณฑ์อาหาร CP’s food Sustainability

http://www.cpfworldwide.com/th/sustainability

 

 

 

 

How many of you have cramped on a ride? Cycling in the high temperatures of Thailand means you need a unique approach Hydration and nutrition and not the European TIPS you will see copy and pasted on the Internet. Did you know losing 1-2kg of water in sweat can result in a 30% loss of power and speed?

HYDRATION

1. Hydration is a daily process ,not just for riding, You should be drinking at least 2 litres of pure water daily at work and home so your body is constantly hydrated. If you start your ride dehydrated then you are asking for trouble. This will saturate your body cells leaving your body and skin in great condition

2. On your weekend ride try and drink 500ml of water before you start your ride either for breakfast or your drive to your starting place.

3. ALWAYS carry 2 X 750ml bottles of water on your bike and drink one bottle every 30-45 minutes, its far better to stop at a 7-11 store and top up than continue dehydrated.

4. Add 1/2 sachet of electrolytes to your water, this will help replace the salts lost in sweating and balance your blood electrolytes to prevent you from cramping. You can buy them very cheap at 7-11 for 5 Baths, the are the same content as the expensive brand names. Take a few spare sachets in your pocket to use when you top up your water bottle later in your ride.

 

Thank you CP’s food Sustainability

http://www.cpfworldwide.com/th/sustainability

 

 

Categories: Cycling Tips

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