Ironman 70.3, Greece: Παρακολούθηση των επιπέδων ενυδάτωσης

Ironman 70.3, Greece: Παρακολούθηση των επιπέδων ενυδάτωσης

Κείμενο : Γιάννης Ψαρέλης (προπονητής Τριάθλου και υπεύθυνος σύνταξης Triathlon Mag)  -Web- Site : www.triathlonworld.gr – Email : smartsportcoach@hotmail.com & info@triathlonlab.gr -Κινητό : +30 693 71 70 260

Η επαρκής ενυδάτωση σε ένα αγώνα τριάθλου ιδίως μεγάλης απόστασης, π.χ. Ironman 70.3 ή Ironman είναι καθοριστικής σημασίας για το αθλητικό αποτέλεσμα και φυσικά για την προστασία της υγείας μας.

Η παρακολούθηση των επιπέδων ενυδάτωσης δεν είναι κάτι που μπορούμε να αφήσουμε για τη ημέρα του αγώνα. Είναι εξαιρετικά σημαντικό στις μεγάλης διάρκειας προπονήσεις μας να παρακολουθούμε τα επίπεδα ενυδάτωσής μας και να αξιολογούμε την στρατηγική ενυδάτωσης που ακολουθήσαμε στη συγκεκριμένη προπόνηση. Με ποιους απλούς τρόπους και τεχνικές μπορούμε να παρακολουθήσουμε τα επίπεδα ενυδάτωσης μας;

Προτείνουμε τους παρακάτω  τρεις τρόπους που μπορεί να ακολουθήσει ο οποιοσδήποτε αθλητής/ τρια. Δεν απαιτούνται ιδιαίτερες γνώσεις ή περίπλοκες διαδικασίες μέτρησης.

Triathlon Coaching Services

Υπολογισμός του ιδρώτα/ ρυθμού εφίδρωσης

Υπολογισμός της ποσότητας ιδρώτα που παράγουμε και πως αυτή η ποσότητα μεταφράζεται σε ποσοστό του σωματικού μας βάρους.

Μετρούμε το σωματικό μας βάρος πριν και μετά την άσκηση για να προσδιορίσουμε τον ρυθμό εφίδρωσης.

Πριν από την άσκηση, ζυγιζόμαστε τον εαυτό σας με ελάχιστα ρούχα (π.χ. μαγιό)

Μετά την προπόνηση, σκουπιζόμαστε και φορώντας στεγνά ρούχα (π.χ. το ίδιο μαγιό που είχαμε χρησιμοποιήσει στο ζύγισμα πριν την προπόνηση) ζυγιζόμαστε εκ νέου.

Η διαφορά στο σωματικό βάρος είναι ο ιδρώτας που έχει παραχθεί, λαμβάνοντας φυσικά υπόψιν την ποσότητα υγρών που έχουμε καταναλώσει κατά τη διάρκεια της προπόνησης

Μετά την προπόνηση πρέπει να λάβουμε 1,5 κιλό νερού για κάθε κιλό αρνητικού ισοζυγίου νερού.

Ειδικό βάρος

Ο δεύτερος τρόπος/ τεχνική για να αξιολογήσουμε τα επίπεδά ενυδάτωσης μας είναι να ελέγξουμε το ειδικό βάρος των ούρων μας.

Μπορείτε να αγοράσουμε τις ταινίες δοκιμής  από ένα φαρμακείο.

Για να χρησιμοποιήσετε τη δοκιμαστική ταινία, ουρείτε σε ένα ειδικό δοχείο (που μπορείτε να αγοράσετε από ένα φαρμακείο= είναι τα δοχεία που χρησιμοποιούμε για να πάμε τα ούρα μας για ανάλυση σε ένα μικροβιολογικό εργαστήριο).

Στη συνέχεια εμβαπτίζετε  το stick/ ταινία στα ούρα και συγκρίνετε το χρώμα στο ραβδί με τα χρώματα στη συσκευασία.

Χρώμα ούρων

Ο τρίτος τρόπος για να ελέγξουμε την κατάσταση ενυδάτωσης είναι να αξιολογήσουμε το χρώμα των ούρων κατά τη διάρκεια της άσκησης. Το γράφημα στα αριστερά θα σας βοηθήσει να προσδιορίσετε εάν το χρώμα των ούρων σας βρίσκεται εντός υγιούς εύρους.

Διάγραμμα χρωμάτων ούρων

1-3 Πολύ υγιεινή ενυδάτωση

4-5 Ανησυχία για την ενυδάτωση

6-8 ΠΟΛΥ Ανησυχία για την ενυδάτωση

Γιάννης Μιχαήλ Ψαρέλης Προπονητής Τριάθλου
Προπονητικές Υπηρεσίες Τριάθλου

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