{"id":106881,"date":"2025-10-09T14:41:35","date_gmt":"2025-10-09T12:41:35","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=106881"},"modified":"2025-10-09T14:41:08","modified_gmt":"2025-10-09T12:41:08","slug":"sjoe-oefen-so-as-dit-warm-is","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/sjoe-oefen-so-as-dit-warm-is\/","title":{"rendered":"Sjoe! Oefen s\u00f3 as dit warm is"},"content":{"rendered":"<p><em>Sjoe! Oefen s\u00f3 as dit warm is deur <strong>Anet Schoeman<\/strong>. Hooffoto: \u00a0<a href=\"https:\/\/unsplash.com\/@morgan_inspired\">Morgan Sarkissian<\/a> vir Unsplash<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>9 dinge om te doen om in warm weer te oefen<\/h4>\n<ol>\n<li><strong>Dra die regte klere.<\/strong> Katoen absorbeer sweet en hou jou nat en warm. Tegniese vesel gelei die vog van jou vel na buite en hou jou koel en droog.<\/li>\n<li><strong>Probeer binnenshuis of by \u2019n gim oefen.<\/strong><\/li>\n<li><strong>Swem is die ideale sport vir warm weer.<\/strong> As jy nie \u2019n watwonderse swemmer is nie, kry \u2019n poelnoedel wat jy onder jou arms deurryg en \u201chardloop\u201d dan in die water. Of google \u201cpool workout\u201d of \u201cwater workout\u201d vir oefeninge.<\/li>\n<li><strong>Southappies<\/strong> soos pretzels, salamistokkies en biltong verseker dat jy sout in \u2019n wedren of lang oefensessie inneem.<\/li>\n<li><strong>Wees ekstra versigtig in ho\u00eb humiditeit.<\/strong><\/li>\n<li><strong>As jy in die hitte gaan deelneem, maak seker dat jy ook in die hitte oefen.<\/strong><\/li>\n<li>Let op die <strong>kleur van jou urine.<\/strong> Mik vir strooikleurig en nie te donker of kleurloos nie.<\/li>\n<li><strong>Koel af n\u00e1 \u2019n intense sessie.<\/strong> Die meeste bloed dam op by die spiere wat jy gebruik, soos in jou bene wanneer jy hardloop. Dis noodsaaklik om selfs n\u00e1 die wenstreep \u2019n entjie te stap om te verseker dat jou bloedsomloop na normaal terugkeer sodat jy nie duiselig raak en omkap nie.<\/li>\n<li><strong>Moenie onverskillig wees en alleen in die donker oefen om die hitte te systap nie.<\/strong> Sluit dan eerder by \u2019n hardloopgroep aan.<\/li>\n<\/ol>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/swem-uitstekende-oefening\/\" target=\"_blank\" rel=\"noopener noreferrer\">12 redes hoekom swem goed is vir jou<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Hoekom is ho\u00eb humiditeit\u00a0gevaarlik?<\/h4>\n<p>Sweet is jou liggaam se manier om af te koel. As daar te veel vog in die lug is, is dit byna soos \u2019n ekstra lagie op jou vel wat keer dat jou sweet met die lug in aanraking kom om jou liggaam af te koel. Dit veroorsaak dat jou liggaam oorverhit en kan hitte-uitputting, sonsteek en selfs die dood veroorsaak.<\/p>\n<p>Lees ook:<a href=\"https:\/\/novanews.co.za\/rooirose\/tennis-jou-kind-en-sonsteek\/\" target=\"_blank\" rel=\"noopener noreferrer\"> Jou kind en sonsteek (en wat jy self kan toepas)<\/a><\/p>\n<p><a href=\"https:\/\/novanews.co.za\/rooirose\/is-jou-noodhulptassie-gepak\/\" target=\"_blank\" rel=\"noopener noreferrer\">Is jou noodhulptassie gepak?<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Eet dit &#8230;<\/h4>\n<p><strong>Tagtig persent van ons voginname kom van vloeistof en 20% uit die kos wat ons eet.<\/strong> Deur sappige vrugte en groente te eet, kan jy vog, elektroliete, vesel en sommer \u2019n hand vol vitamiene en minerale inkry.<\/p>\n<ul>\n<li><strong>Seldery<\/strong> bevat 96% water, natrium, kalium, magnesium, kalsium, fosfor, yster en sink.<\/li>\n<li><strong>Waatlemoen<\/strong> bevat 95% water en is hoog in vitamien C.<\/li>\n<li><strong>Soetrissie<\/strong> bevat 92% water en is hoog in vitamien C.<\/li>\n<li><strong>Komkommers<\/strong> is 95% water en bevat kalsium, magnesium, natrium en kalium.<\/li>\n<li><strong>Aarbeie<\/strong> bevat 92% water en is ryk aan kalium.<\/li>\n<li><strong>Spanspek<\/strong> bevat 90% water en is hoog in kalium.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-158402 size-medium aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2025\/10\/pexels-cottonbro-5319581-500x333.jpg\" alt=\"\" width=\"500\" height=\"333\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>Kan jy te veel water drink?<\/h4>\n<p>Voorheen was die wagwoord tydens oefening: drink, drink, drink. Nou waarsku kenners teen te veel water en s\u00ea jy moet drink as jy dors voel. Die groot gevaar is \u2019n toestand genaamd hyponatremia. Dit beteken letterlik \u201cte min natrium\u201d. Dit gebeur wanneer atlete in baie warm omstandighede oefen waar hulle baie sweet en te veel water drink. Jy verloor heelwat sout wanneer jy sweet en met die oormatige waterdrinkery verlaag die konsentrasie van natrium in en rondom jou selle wat in uiterste gevalle dodelik kan wees. Natrium speel \u2019n sleutelrol om jou bloeddruk te handhaaf, die werking van jou spiere en senuwees te ondersteun en vogbalans te handhaaf. Elektrolietdrankies sal help.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/alles-wat-jy-van-dehidrasie-moet-weet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Alles wat jy van dehidrasie moet weet<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Hoe hidreer jy?<\/h4>\n<p><strong>Voor \u2019n oefensessie of wedren:<\/strong> Maak al die dag voor die tyd seker dat jy genoeg vloeistof inneem. Dis veral belangrik as jy ver na \u2019n wedren ry en lang ure in die motor of vliegtuig is waar dit moeiliker is om genoeg te drink.<\/p>\n<p><strong>Oggend van wedloop:<\/strong> Drink twee koppies water (500 ml) twee uur voor jou wedren. Die ontbytdrankie se melk of water en koffie en tee kan ook hierby ingereken word. Dit gee jou niere genoeg tyd om die vloeistof te prosesseer sodat jy jou blaas kan ledig voor die wedren. Dertig minute voor die wedren kan jy weer 250 \u2013 500 ml vloeistof in die vorm van \u2019n sportdrankie drink.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sjoe! Oefen s\u00f3 as dit warm is deur Anet Schoeman. Hooffoto: \u00a0Morgan Sarkissian vir Unsplash &nbsp; &nbsp; 9 dinge om te doen om in warm weer te oefen Dra die regte klere. Katoen absorbeer sweet en hou jou nat en [&hellip;]<\/p>\n","protected":false},"author":38,"featured_media":158401,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[136,183,193,1401,23664,23684],"class_list":["post-106881","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-gesondheid","tag-somer","tag-fiksheid","tag-summer","tag-health","tag-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sjoe! Oefen s\u00f3 as dit warm is | rooi rose<\/title>\n<meta name=\"description\" content=\"Nie almal kan in die koeligheid van die oggend oefen nie. 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