马拉松运动中的科学饮水  

Scientific hydration strategies for marathon runners

作　　者：舒为群[1] 罗教华[1] SHU Weiqun;LUO Jiaohua(Department of Environmental Hygiene,Faculty of Military Preventive Medicine,Army Medical University(Third Military Medical University),Chongqing,400038,China)

机构地区：[1]陆军军医大学(第三军医大学)军事预防医学系军队环境卫生学教研室,重庆400038

出　　处：《陆军军医大学学报》2022年第1期34-39,共6页Journal of Army Medical University

基　　金：全军后勤科研重大课题(AWS18J004)。

摘　　要：马拉松运动在消耗巨大体能的同时,也伴随水分和电解质的大量丢失。如果不能科学合理地补水,极易导致急性脱水、电解质失衡和乳酸堆积等情况发生,严重时可诱发运动性中暑、运动性低钠血症、运动性酸中毒,甚至死亡。为了保持良好的水合状态及电解质平衡,需要做到:密切关注身体水合状态;运动前主动让身体充分水化,运动中既要防止脱水也要防止过度补水,运动后及时补充丢失的水分。同时还要注意结合环境条件及自身特征调整补水方案。选择含有适量电解质、矿物质和碳水化合物的运动饮料或饮水,避免单纯摄入纯水(纯净水、蒸馏水等)。There exist great energy expenditure and a large quantity of fluid and electrolyte loss in marathon running.Inappropriate hydration strategies will result in acute dehydration,electrolyte imbalance,accumulation of lactic acid,and in some serious cases,exertional heat stroke,exercise-associated hyponatremia and exercise-induced metabolic acidosis,and even death.In order to keep fluid and electrolyte balance,the following hydration strategies should be adopted:paying close attention to hydration status,keeping balanced diet and euhydration before running,preventing excessive dehydration or overhydration during running,and supplementing fluid and electrolyte timely after running.What’s more,personalized hydration strategies should be employed according to the environmental conditions and his/her own characteristics.It would be better to consume sports drinks or fluids with an appropriate amount of electrolytes,minerals and carbohydrate,and avoid drinking purified water only.

关 键 词：马拉松运动 脱水 电解质失衡 运动性中暑 运动性低钠血症 运动性酸中毒 科学饮水 

分 类 号：G804.32[文化科学—运动人体科学] G822.8[文化科学—体育学]