栄養とランニング④

よさこい祭り、見に行った。

あの体の動き、顔の表情の豊かさ、見ている人とよさこい踊っている人たちとの掛け合い、音楽、うたっている人、掛け声かけている人、全ての人、動き、音が一体となって迫力満点。

まだやらないといけないことがあったので、ファイナル見ないで帰ってきたけれど、来年こそ、きちんと席取って、じっくりみるぞ！

楽しかったです。舞っていた人たち、あんなすばらしい踊りを見せてくれてありがとうございました！

じゃ、今日のトレーニング開始です

humidity「湿度」　

inhume「埋葬する」　　「湿った」hume土の「中に」in,　入れることだから。

posthumou「死後の」　　これも日常会話の中でたまに出てきます。

The posthumous publication of his works was a surprise to his family.「彼の作品が死後発表されて、家族には驚きだった。」

electrolyte「電解質」

subtle 「微妙な」　　発音は「サトゥル」

oz ounce「オンス」の省略。発音は「アウンス」。1オンス＝約３０ｃｃなので、１８から２４オンスというと５４０ｃｃから７２０ｃｃ。ということは、体重減を目指す人が１時間走れば５００のペットボトル１本じゃ足りないくらいだ。結構飲むのね。

carbs carbohydrates「炭水化物」の省略形。

dilute 「薄める」　　lute　の語源が　wash。 diはaway。　　原液の一部が「流されて」wash away、「薄まる」dilute

in the buff　「裸で」

In high heat or humidity, you must hydrate while training—no matter the duration. But, what about over-hydration? I’ll cover this below in the electrolyte section. Over-hydration is really too little electrolytes compared to the amount of fluid intake. It’s not the fluid that’s the problem, but the lack of electrolytes.

Within each goal group, there’s subtle difference in my fluid recommendations.

Weight Loss	Performance	Competitive
Fluid Needs: 18-24 oz. fluid per hour (runners may carry slightly less, but aim for at least 75% of these amounts)	Fluid Needs: Follow the weight-loss guidelines.	Fluid Needs: Follow the weight-loss guidelines.
Drink choices: Electrolyte tabs in water.	Drink choices: < 90 minutes: Electrolyte tabs in water. 90 minutes or >: Full Nutrition drinks with 10-15 grams carbs per 8 oz.	Drink choices: < 90 minutes: Follow the performance guidelines. 90 minutes or >: Follow the performance guidelines.
Comments: Although you may not want sugar and carbs, the electrolytes and fluids are still important.	Comments: If you choose to use a low-carb or diluted drink, make up for the carbs in other fuel sources.	Comments: If you're training or competing for 5+ hours, aim for more carbs per hour.

Quick Tip: Want to know exactly how much fluid you need during training? Weigh yourself immediately before and after training, in the buff or in only underwear, if possible. If not, have on the same clothes both times. Calculate every pound lost as 16 fluid ounces. Then, add in any fluid you consumed during training. This is the amount of fluid you lost during that specific exercise session. Plan to hydrate proactively for the next one.

Kelli Jennings, active.com