tabaki: переводы

→Not if you are eating over the course of the day. Even food as "unsalty" as a fig bar contains 45 mg sodium. Do you snack on jerky, or trail mix with salted nuts? Do you dine on instant soups or prepackaged meals? Do you drink a sports drink such as Gatorade? A salt tablet contains 500 mg sodium, so a handful of trail mix or a helping of instant soup provides the equivalent of one or two salt tablets. (Compare values in Table 7.)

→I really sweat a lot. Don't I need salt tablets?

→*My home-dehydrated fruits and vegetables are dried to the crispy stage, so they contain less than 10% water. Less water means less opportunity for bacterial/fungal activity, and lighter weight for me to carry.

→#1) It's the SOLVENT and reactant for the chemical reactions that keep your muscles moving and your mind alert. Without sufficient water, you dehydrate and collapse.

→Thus, even if you increased your perspiration volume and urinary output tenfold on the trail, you would still be getting enough sodium, given the typical American diet. (Depending on acclimitization, approximately 1000 mg (1/2 teaspoon) sodium are lost in one quart of perspiration. Therefore if your weight decreases by 6 pounds in the course of a day of strenuous hiking, you have likely perspired off 3 quarts --"A pint's a pound the world around". You could justify consuming an extra 3000 mg sodium that day.)

→#2) Water is the COOLANT that carries away the excess heat you generate working so you can maintain the ideal "98.6oF" (or whatever is normal for your body temperature). In short, it does for your body what the radiator does for your car engine. If you can't evaporate off the heat fast enough or are dehydrated, you collapse (heat stroke or heat exhaustion, respectively). In this situation, water outside of the body is almost as important as water inside the body. In very hot climates, make sure you douse your head and torso at every opportunity; wear a wet bandana around your neck. The water outside your body will help as well as the water inside your body to conduct the excess heat away from your body.

→Simply stated, "Salt in" should equal "salt out", i.e., you only need to replace the salt that is lost. Most salt is lost through urine and perspiration. Under normal conditions, the human body requires only 200 mg sodium ("salt" = sodium chloride) to maintain balance. The Daily Reference Value (or more familiar, RDA), based on a 2000 Calorie diet, is 2400 mg sodium, ten times more than you "require", but enough to make your food taste good. At that, most of us still eat twice the RDA/DRV in a day, so we consume more than 10 times what we need.

→But don't I need more salt when I'm exercising?

→When you're hiking, the last thing in the world you would want is to pump "diluted" blood, rather than pumping the oxygen-rich blood your starving muscles demand. So the kidney works harder to flush out the salt, the heart works harder to deliver oxygen to the muscles, and YOU work harder because you have to transport and purify all the water necessary to keep your body reasonably balanced. Would you deliberately choose to carry extra weight along the trail? That's what you are doing when you eat excess salt.

→Normally, when too much salt is consumed, a healthy kidney has to work harder to correct the salt imbalance (get rid of the excess salt). When you consume excess salt, you must absorb more water so that you can "flush" out that salt. Remember from high school biology class, osmosis is the movement of water from a region of low salt concentration to high salt concentration. If you eat salt, then water follows that salt. Thus, it follows that a steady diet of salty foods increases the blood volume, requiring that the heart work harder.

→Much more likely to have long- and short-term consequences, compromising performance due to the strain of carrying excessive weight, loss of water, fatigue, and for some, increasing their risk of heart disease.

→If you are taking medications, read the labels carefully. Many induce electrolyte loss and therefore you would need to choose moderate- to high-salt foods/drinks, rather than a strictly low salt diet.

→Not likely, if you are eating enough calories to sustain you day after day. (see Table 7.) However, if you drink coffee/caffeinated beverages rather than water/juice, the diuretic affect may induce dehydration and electrolyte depletion. In this case, rehydrate with a quart of dilute Gatorade or another electrolyte-supplying drink. (To get optimum absorption, make a 5% sugar solution, by mixing 2 scoops (4 T) Gatorade per 3 cups water.) If you're thirsty, more caffeine will only make you thirstier.

→Wear plenty of sunblock if you choose to expose your skin.

→Wear a hat with a brim; wear white colors to reflect the sun's heat.

→Don't hike in the heat of the day. Get started before the sun comes up. Find a quiet place by 1:00 p.m. and rest for 2 hours.

→Better, however, is an ounce of prevention.

→In either case, the victim will lose consciousness if the dehydration or exhaustion is severe. Cool their body with wet cloths and fanning (pour your water bottle on them, if necessary, especially on the chest and neck). When the victim is conscious, encourage them to sip water and rest in the shade. Don't allow them to get up until they have consumed at least a quart of water. (Their spinning head should tell them if they haven't had enough yet--drink more.) This is the most common ailment of summer travellers in the Great Southwest. Thankfully, it's easily remedied if you're carrying sufficient water. Once rehydrated, you can go on and finish the 20 miles you set as your goal, but go gently.

→HYPOTHERMIA exposure to cold depressed body temperature replace wet clothes with dry

→HEAT STROKE severe dehydration high fever, uncoordinated cool ASAP (ice bath)