马拉松运动中的科学饮水

舒为群; 罗教华

doi:10.16016/j.1000-5404.202111192

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马拉松运动中的科学饮水

公共卫生与预防医学 | 更新时间：2026-01-09

- 马拉松运动中的科学饮水
- Scientific hydration strategies for marathon runners
- 陆军军医大学学报 2022年44卷第1期页码：34-39
- 作者机构：
  
  400038重庆，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
- 作者简介：
  
  [舒为群，博士，教授，博士研究生导师。担任全军军事作业与环境医学专业委员会副主任委员。主持国家自然科学基金重点项目和国家科技部攻关项目等20余项。有关三峡库区水污染对人群健康影响的研究成果得到国家领导人的亲笔批示并推动了国家生活饮用水卫生标准（GB5749-2006）的修订及实施。荣获中华预防医学科技奖一等奖、中华医学科技奖一等奖，为国务院政府特殊津贴专家。以通信作者在Environmental Health Perspectives、Water Research、Hepatology等SCI收录期刊发表论文40余篇。主要从事饮用水卫生学和营养学方面的研究。E-mail: weiqunshu@tmmu.edu.cn SHU Weiqun, E-mail: weiqunshu@tmmu.edu.cn
- 基金信息：
  
  全军后勤科研重大项目(AWS18J004)
- DOI：10.16016/j.1000-5404.202111192
  中图分类号： G804.32;G822.8;R123.5
- 收稿：2021-11-26，
  
  修回：2021-12-12，
  
  纸质出版：2022-01-15
- 稿件说明：
移动端阅览
舒为群, 罗教华. 马拉松运动中的科学饮水[J]. 陆军军医大学学报, 2022,44(1):34-39.

Weiqun SHU, Jiaohua LUO. Scientific hydration strategies for marathon runners[J]. Journal of Army Medical University, 2022, 44(1): 34-39.
舒为群, 罗教华. 马拉松运动中的科学饮水[J]. 陆军军医大学学报, 2022,44(1):34-39. DOI： 10.16016/j.1000-5404.202111192.

Weiqun SHU, Jiaohua LUO. Scientific hydration strategies for marathon runners[J]. Journal of Army Medical University, 2022, 44(1): 34-39. DOI： 10.16016/j.1000-5404.202111192.

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）。

Abstract

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

Keywords

references

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