Shan Ruwa
Ma'anarsa
Yawan ruwa da sauran ruwaye da ake cinyewa, yawanci ana auna su a milliliters (mL) ko oza (oz).
Me Yasa Yayi Muhimmanci
Isasshen ruwa yana da mahimmanci don: -Thermoregulation- Kula da zafin jiki -Ayyukan fahimi- Hankali da tsabtar tunani -Ayyukan jiki- Juriya da ƙarfi -Aikin koda- kawar da sharar gida -Lafiyar zuciya da jijiyoyin jini- Girman jini da zagayawa -Narkewa- Sharar abinci da jigilar sharar gida
Yadda Ake Binsa
- Shigar da hannu- Yi rikodin gilashin / kwalabe da aka cinye
- Smart kwalabe- Bibiyar ci ta atomatik
- Apps log log- Haɗa bin diddigin ruwa
- Apps na lafiya- Sadaukan hydration trackers
Jagorar Magana
Bukatun ruwa sun bambanta sosai ta: - Girman jiki - Matsayin aiki - Yanayi/zazzabi - Yanayin lafiya
Gabaɗaya shawarwari:- Mata: ~ 2.7 L (91 oz) jimlar ruwa / rana - Maza: ~ 3.7 L (125 oz) jimlar ruwa / rana
Ya ƙunshi ruwa daga kowane tushe (abin sha + abinci)
Doka mafi sauƙi:Sha isashen fitsarin rawaya ne.
Alamomin Rashin Ruwa
- Fitsari mai duhu
- Kishirwa (alamar marigayi)
- Bushewar baki
- Gajiya
- Ciwon kai
- Dizziness
- Rage fitar fitsari
Confounders & Iyakance
- Abincin ruwa abun ciki- 'Ya'yan itãcen marmari, kayan lambu, miya suna ba da gudummawa
- Caffeine / barasa- m diuretic effects
- Motsa jiki- Yana haɓaka buƙatu sosai
- Yanayi- zafi da zafi yana ƙaruwa bukatun
- Rashin lafiya- Zazzabi, amai, gudawa yana ƙara buƙatu
Amfani da Cases
- Bibiyar al'ada ta yau da kullun- Haɗu da burin hydration
- Wasan motsa jiki- Pre/lokacin / bayan motsa jiki hydration
- Gudanar da nauyi- Wani lokaci ƙishirwa tana kwaikwayon yunwa
- Yanayin lafiya- Koda, rigakafin UTI
Nasiha Mai Aiki
- Ci gaba da samun ruwa a cikin yini
- Sha tare da abinci
- Ƙara yawan abinci yayin motsa jiki da yanayin zafi
- Kodan fitsari alama ce mai kyau na isashshen ruwa
- Kar a jira sai kishirwa tayi