{"id":13542,"date":"2026-03-25T13:11:25","date_gmt":"2026-03-25T06:11:25","guid":{"rendered":"https:\/\/hiboostnutrition.com\/?p=13542"},"modified":"2026-03-25T13:11:25","modified_gmt":"2026-03-25T06:11:25","slug":"cam-nang-hydration-don-gian-cho-van-dong-vien-chay-ben-luyen-tap-trong-nang-nong","status":"publish","type":"post","link":"https:\/\/hiboostnutrition.com\/en\/cam-nang-hydration-don-gian-cho-van-dong-vien-chay-ben-luyen-tap-trong-nang-nong\/","title":{"rendered":"C\u1ea9m Nang Hydration \u0110\u01a1n Gi\u1ea3n Cho V\u1eadn \u0110\u1ed9ng Vi\u00ean Ch\u1ea1y B\u1ec1n Luy\u1ec7n T\u1eadp Trong N\u1eafng N\u00f3ng"},"content":{"rendered":"<h2>T\u1ea7m Quan Tr\u1ecdng C\u1ee7a Hydration Khi T\u1eadp Luy\u1ec7n Trong N\u00f3ng<\/h2>\n<p>Khi b\u1ea1n t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n, c\u01a1 th\u1ec3 sinh nhi\u1ec7t. Trong \u0111i\u1ec1u ki\u1ec7n nhi\u1ec7t \u0111\u1ed9 m\u00f4i tr\u01b0\u1eddng cao, c\u01a1 th\u1ec3 ph\u1ea3i l\u00e0m vi\u1ec7c c\u1eadt l\u1ef1c h\u01a1n \u0111\u1ec3 h\u1ea1 nhi\u1ec7t \u0111\u1ed9 c\u1ed1t l\u00f5i th\u00f4ng qua vi\u1ec7c \u0111\u1ed5 m\u1ed3 h\u00f4i. M\u1ed3 h\u00f4i l\u00e0 c\u01a1 ch\u1ebf l\u00e0m m\u00e1t t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3, nh\u01b0ng n\u00f3 c\u0169ng ch\u00ednh l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y m\u1ea5t d\u1ecbch v\u00e0 \u0111i\u1ec7n gi\u1ea3i.<\/p>\n<p><\/p>\n<p>M\u1ea5t n\u01b0\u1edbc d\u00f9 ch\u1ec9 \u1edf m\u1ee9c \u0111\u1ed9 nh\u1eb9 c\u0169ng c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn:<\/p>\n<ul>\n<li>Gi\u1ea3m th\u1ec3 t\u00edch m\u00e1u, khi\u1ebfn tim ph\u1ea3i b\u01a1m m\u00e1u v\u1ea5t v\u1ea3 h\u01a1n.<\/li>\n<li>Gi\u1ea3m kh\u1ea3 n\u0103ng v\u1eadn chuy\u1ec3n oxy v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1ebfn c\u01a1 b\u1eafp.<\/li>\n<li>T\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u1ed1t l\u00f5i c\u1ee7a c\u01a1 th\u1ec3, d\u1eabn \u0111\u1ebfn nguy c\u01a1 say n\u1eafng.<\/li>\n<li>\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c, l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng ra quy\u1ebft \u0111\u1ecbnh v\u00e0 ph\u1ed1i h\u1ee3p.<\/li>\n<li>G\u00e2y ra chu\u1ed9t r\u00fat c\u01a1 b\u1eafp.<\/li>\n<\/ul>\n<p>\u0110\u1ed1i v\u1edbi v\u1eadn \u0111\u1ed9ng vi\u00ean s\u1ee9c b\u1ec1n, m\u1ed7i ph\u1ea7n tr\u0103m m\u1ea5t n\u01b0\u1edbc so v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 hi\u1ec7u su\u1ea5t v\u00e0 k\u00e9o d\u00e0i th\u1eddi gian ph\u1ee5c h\u1ed3i.<\/p>\n<h2>D\u1ea5u Hi\u1ec7u M\u1ea5t N\u01b0\u1edbc: Nh\u1eadn Bi\u1ebft S\u1edbm \u0110\u1ec3 Ph\u1ea3n \u1ee8ng K\u1ecbp Th\u1eddi<\/h2>\n<figure class=\"wp-block-image size-large\">\n  <img decoding=\"async\" src=\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2026\/03\/pexels-photo-10168168.jpeg-scaled.jpeg\" alt=\"running in heat\" \/><br \/>\n<\/figure>\n<p>Nh\u1eadn bi\u1ebft c\u00e1c d\u1ea5u hi\u1ec7u m\u1ea5t n\u01b0\u1edbc s\u1edbm l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 duy tr\u00ec hi\u1ec7u su\u1ea5t v\u00e0 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 d\u1ea5u hi\u1ec7u ph\u1ed5 bi\u1ebfn:<\/p>\n<ul>\n<li><strong>Kh\u00e1t n\u01b0\u1edbc:<\/strong> \u0110\u00e2y l\u00e0 d\u1ea5u hi\u1ec7u r\u00f5 r\u00e0ng nh\u1ea5t, nh\u01b0ng th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n khi c\u01a1 th\u1ec3 \u0111\u00e3 b\u1eaft \u0111\u1ea7u m\u1ea5t n\u01b0\u1edbc. \u0110\u1eebng \u0111\u1ee3i \u0111\u1ebfn khi kh\u00e1t m\u1edbi u\u1ed1ng.<\/li>\n<li><strong>N\u01b0\u1edbc ti\u1ec3u s\u1eabm m\u00e0u:<\/strong> M\u00e0u n\u01b0\u1edbc ti\u1ec3u l\u00e0 m\u1ed9t ch\u1ec9 s\u1ed1 t\u1ed1t v\u1ec1 t\u00ecnh tr\u1ea1ng hydration c\u1ee7a b\u1ea1n. N\u01b0\u1edbc ti\u1ec3u l\u00fd t\u01b0\u1edfng n\u00ean c\u00f3 m\u00e0u v\u00e0ng nh\u1ea1t ho\u1eb7c g\u1ea7n nh\u01b0 trong su\u1ed1t. N\u01b0\u1edbc ti\u1ec3u m\u00e0u v\u00e0ng \u0111\u1eadm c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u m\u1ea5t n\u01b0\u1edbc.<\/li>\n<li><strong>Gi\u1ea3m t\u1ea7n su\u1ea5t \u0111i ti\u1ec3u:<\/strong> N\u1ebfu b\u1ea1n \u0111i ti\u1ec3u \u00edt h\u01a1n b\u00ecnh th\u01b0\u1eddng ho\u1eb7c l\u01b0\u1ee3ng n\u01b0\u1edbc ti\u1ec3u \u00edt \u0111i, \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u.<\/li>\n<li><strong>M\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i:<\/strong> C\u1ea3m gi\u00e1c thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng, m\u1ec7t m\u1ecfi s\u1edbm h\u01a1n b\u00ecnh th\u01b0\u1eddng trong bu\u1ed5i t\u1eadp.<\/li>\n<li><strong>\u0110au \u0111\u1ea7u, ch\u00f3ng m\u1eb7t:<\/strong> Nh\u1eefng tri\u1ec7u ch\u1ee9ng n\u00e0y c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a m\u1ea5t n\u01b0\u1edbc t\u1eeb trung b\u00ecnh \u0111\u1ebfn n\u1eb7ng.<\/li>\n<li><strong>Chu\u1ed9t r\u00fat c\u01a1 b\u1eafp:<\/strong> M\u1ea5t n\u01b0\u1edbc v\u00e0 m\u1ea5t c\u00e2n b\u1eb1ng \u0111i\u1ec7n gi\u1ea3i th\u01b0\u1eddng li\u00ean quan \u0111\u1ebfn chu\u1ed9t r\u00fat.<\/li>\n<li><strong>Da kh\u00f4, m\u00f4i kh\u00f4:<\/strong> M\u1eb7c d\u00f9 kh\u00f3 nh\u1eadn bi\u1ebft trong qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng, nh\u01b0ng \u0111\u00e2y l\u00e0 m\u1ed9t d\u1ea5u hi\u1ec7u chung.<\/li>\n<\/ul>\n<h2>C\u1ea9m Nang Hydration \u0110\u01a1n Gi\u1ea3n Cho V\u1eadn \u0110\u1ed9ng Vi\u00ean S\u1ee9c B\u1ec1n<\/h2>\n<figure class=\"wp-block-image size-large\">\n  <img decoding=\"async\" src=\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2026\/03\/pexels-photo-1302925.jpeg-scaled.jpeg\" alt=\"sports hydration\" \/><br \/>\n<\/figure>\n<p>\u0110\u1ec3 \u0111\u01a1n gi\u1ea3n h\u00f3a vi\u1ec7c duy tr\u00ec \u0111\u1ee7 n\u01b0\u1edbc, h\u00e3y theo d\u00f5i c\u1ea9m nang d\u01b0\u1edbi \u0111\u00e2y:<\/p>\n<h4>1. Tr\u01b0\u1edbc Bu\u1ed5i T\u1eadp\/Thi \u0110\u1ea5u (Pre-Hydration)<\/h4>\n<ul>\n<li>B\u1eaft \u0111\u1ea7u ng\u00e0y v\u1edbi vi\u1ec7c u\u1ed1ng m\u1ed9t c\u1ed1c n\u01b0\u1edbc l\u1edbn.<\/li>\n<li><strong>2-4 gi\u1edd tr\u01b0\u1edbc:<\/strong> U\u1ed1ng kho\u1ea3ng 500-600ml n\u01b0\u1edbc ho\u1eb7c \u0111\u1ed3 u\u1ed1ng th\u1ec3 thao (sports drink).<\/li>\n<li><strong>15-30 ph\u00fat tr\u01b0\u1edbc:<\/strong> U\u1ed1ng th\u00eam 150-250ml n\u01b0\u1edbc ho\u1eb7c sports drink.<\/li>\n<li>Ki\u1ec3m tra m\u00e0u n\u01b0\u1edbc ti\u1ec3u: \u0110\u1ea3m b\u1ea3o n\u01b0\u1edbc ti\u1ec3u c\u00f3 m\u00e0u v\u00e0ng nh\u1ea1t.<\/li>\n<\/ul>\n<h4>2. Trong Bu\u1ed5i T\u1eadp\/Thi \u0110\u1ea5u (During-Hydration)<\/h4>\n<ul>\n<li>\u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n quan tr\u1ecdng nh\u1ea5t, \u0111\u1eb7c bi\u1ec7t khi t\u1eadp luy\u1ec7n trong n\u00f3ng.<\/li>\n<li><strong>T\u1ea7n su\u1ea5t:<\/strong> U\u1ed1ng n\u01b0\u1edbc \u0111\u1ec1u \u0111\u1eb7n, m\u1ed7i 15-20 ph\u00fat m\u1ed9t l\u1ea7n. \u0110\u1eebng \u0111\u1ee3i \u0111\u1ebfn khi kh\u00e1t.<\/li>\n<li><strong>L\u01b0\u1ee3ng n\u01b0\u1edbc:<\/strong> M\u1ee5c ti\u00eau l\u00e0 u\u1ed1ng kho\u1ea3ng 150-350ml m\u1ed7i 15-20 ph\u00fat, t\u00f9y thu\u1ed9c v\u00e0o c\u01b0\u1eddng \u0111\u1ed9, th\u1eddi gian v\u00e0 t\u1ed1c \u0111\u1ed9 m\u1ea5t m\u1ed3 h\u00f4i c\u1ee7a b\u1ea1n.<\/li>\n<li><strong>Lo\u1ea1i \u0111\u1ed3 u\u1ed1ng:<\/strong>\n<ul>\n<li><strong>\u0110\u1ed1i v\u1edbi bu\u1ed5i t\u1eadp d\u01b0\u1edbi 60 ph\u00fat:<\/strong> N\u01b0\u1edbc l\u1ecdc th\u01b0\u1eddng l\u00e0 \u0111\u1ee7.<\/li>\n<li><strong>\u0110\u1ed1i v\u1edbi bu\u1ed5i t\u1eadp tr\u00ean 60 ph\u00fat ho\u1eb7c c\u01b0\u1eddng \u0111\u1ed9 cao trong n\u00f3ng:<\/strong> C\u00e2n nh\u1eafc s\u1eed d\u1ee5ng sports drink ch\u1ee9a carbohydrate v\u00e0 electrolytes. Sports drink gi\u00fap b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng nhanh ch\u00f3ng v\u00e0 b\u00f9 \u0111\u1eafp c\u00e1c kho\u00e1ng ch\u1ea5t b\u1ecb m\u1ea5t qua m\u1ed3 h\u00f4i.<\/li>\n<\/ul>\n<\/li>\n<li>N\u1ebfu b\u1ea1n th\u1ea5y m\u00ecnh c\u00f3 d\u1ea5u hi\u1ec7u kh\u00e1t ho\u1eb7c hi\u1ec7u su\u1ea5t gi\u1ea3m s\u00fat, h\u00e3y t\u0103ng l\u01b0\u1ee3ng n\u01b0\u1edbc u\u1ed1ng.<\/li>\n<\/ul>\n<h4>3. Sau Bu\u1ed5i T\u1eadp\/Thi \u0110\u1ea5u (Post-Hydration)<\/h4>\n<ul>\n<li>M\u1ee5c ti\u00eau l\u00e0 b\u00f9 \u0111\u1eafp l\u1ea1i to\u00e0n b\u1ed9 l\u01b0\u1ee3ng d\u1ecbch v\u00e0 \u0111i\u1ec7n gi\u1ea3i \u0111\u00e3 m\u1ea5t.<\/li>\n<li><strong>C\u00e2n n\u1eb7ng:<\/strong> C\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh l\u01b0\u1ee3ng d\u1ecbch c\u1ea7n b\u00f9 l\u00e0 c\u00e2n tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 tr\u01b0\u1edbc v\u00e0 sau khi t\u1eadp. C\u1ee9 m\u1ed7i 1kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 b\u1ecb m\u1ea5t, b\u1ea1n c\u1ea7n u\u1ed1ng kho\u1ea3ng 1.25-1.5 l\u00edt d\u1ecbch.<\/li>\n<li><strong>Th\u1eddi gian:<\/strong> B\u1eaft \u0111\u1ea7u b\u00f9 n\u01b0\u1edbc ngay sau khi k\u1ebft th\u00fac bu\u1ed5i t\u1eadp v\u00e0 ti\u1ebfp t\u1ee5c trong v\u00e0i gi\u1edd t\u1edbi.<\/li>\n<li><strong>Lo\u1ea1i \u0111\u1ed3 u\u1ed1ng:<\/strong> N\u01b0\u1edbc, sports drink, s\u1eefa ho\u1eb7c c\u00e1c lo\u1ea1i n\u01b0\u1edbc \u00e9p tr\u00e1i c\u00e2y \u0111\u1ec1u c\u00f3 th\u1ec3 gi\u00fap ph\u1ee5c h\u1ed3i. \u0110\u1ed3 u\u1ed1ng c\u00f3 ch\u1ee9a sodium (nh\u01b0 sports drink) gi\u00fap k\u00edch th\u00edch c\u1ea3m gi\u00e1c kh\u00e1t v\u00e0 gi\u1eef n\u01b0\u1edbc t\u1ed1t h\u01a1n.<\/li>\n<li>K\u1ebft h\u1ee3p v\u1edbi b\u1eefa \u0103n ho\u1eb7c \u0111\u1ed3 \u0103n nh\u1eb9 ch\u1ee9a carbohydrate v\u00e0 protein \u0111\u1ec3 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i to\u00e0n di\u1ec7n.<\/li>\n<\/ul>\n<h2>Vai Tr\u00f2 C\u1ee7a \u0110i\u1ec7n Gi\u1ea3i (Electrolytes) Trong \u0110i\u1ec1u Ki\u1ec7n N\u00f3ng<\/h2>\n<p>\u0110i\u1ec7n gi\u1ea3i l\u00e0 c\u00e1c kho\u00e1ng ch\u1ea5t mang \u0111i\u1ec7n t\u00edch (nh\u01b0 sodium, potassium, magnesium, calcium) \u0111\u00f3ng vai tr\u00f2 thi\u1ebft y\u1ebfu trong nhi\u1ec1u ch\u1ee9c n\u0103ng c\u01a1 th\u1ec3, bao g\u1ed3m c\u00e2n b\u1eb1ng d\u1ecbch, ch\u1ee9c n\u0103ng th\u1ea7n kinh v\u00e0 c\u01a1 b\u1eafp. Khi \u0111\u1ed5 m\u1ed3 h\u00f4i nhi\u1ec1u trong n\u1eafng n\u00f3ng, b\u1ea1n kh\u00f4ng ch\u1ec9 m\u1ea5t n\u01b0\u1edbc m\u00e0 c\u00f2n m\u1ea5t m\u1ed9t l\u01b0\u1ee3ng \u0111\u00e1ng k\u1ec3 \u0111i\u1ec7n gi\u1ea3i, \u0111\u1eb7c bi\u1ec7t l\u00e0 sodium.<\/p>\n<p><\/p>\n<ul>\n<li><strong>Sodium:<\/strong> L\u00e0 \u0111i\u1ec7n gi\u1ea3i b\u1ecb m\u1ea5t nhi\u1ec1u nh\u1ea5t qua m\u1ed3 h\u00f4i. Sodium gi\u00fap duy tr\u00ec c\u00e2n b\u1eb1ng d\u1ecbch trong c\u01a1 th\u1ec3, h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng c\u01a1 v\u00e0 th\u1ea7n kinh. Thi\u1ebfu sodium c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn chu\u1ed9t r\u00fat, m\u1ec7t m\u1ecfi v\u00e0 trong tr\u01b0\u1eddng h\u1ee3p nghi\u00eam tr\u1ecdng l\u00e0 h\u1ea1 natri m\u00e1u (hyponatremia).<\/li>\n<li><strong>Potassium:<\/strong> \u0110\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong c\u00e2n b\u1eb1ng d\u1ecbch v\u00e0 ch\u1ee9c n\u0103ng c\u01a1 b\u1eafp.<\/li>\n<li><strong>Magnesium v\u00e0 Calcium:<\/strong> C\u0169ng tham gia v\u00e0o ch\u1ee9c n\u0103ng c\u01a1 b\u1eafp v\u00e0 s\u1ea3n xu\u1ea5t n\u0103ng l\u01b0\u1ee3ng.<\/li>\n<\/ul>\n<p><strong>Khi n\u00e0o c\u1ea7n b\u1ed5 sung \u0111i\u1ec7n gi\u1ea3i?<\/strong><\/p>\n<ul>\n<li><strong>T\u1eadp luy\u1ec7n d\u00e0i (>60 ph\u00fat):<\/strong> \u0110\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c bu\u1ed5i ch\u1ea1y d\u00e0i, \u0111\u1ea1p xe, triathlon.<\/li>\n<li><strong>C\u01b0\u1eddng \u0111\u1ed9 cao:<\/strong> Khi b\u1ea1n \u0111\u1ed5 m\u1ed3 h\u00f4i r\u1ea5t nhi\u1ec1u.<\/li>\n<li><strong>\u0110i\u1ec1u ki\u1ec7n n\u00f3ng \u1ea9m:<\/strong> G\u00e2y \u0111\u1ed5 m\u1ed3 h\u00f4i nhi\u1ec1u h\u01a1n.<\/li>\n<li><strong>Ng\u01b0\u1eddi c\u00f3 t\u1ed1c \u0111\u1ed9 m\u1ea5t m\u1ed3 h\u00f4i cao:<\/strong> M\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 xu h\u01b0\u1edbng \u0111\u1ed5 m\u1ed3 h\u00f4i nhi\u1ec1u v\u00e0 m\u1ed3 h\u00f4i m\u1eb7n h\u01a1n.<\/li>\n<\/ul>\n<p>Sports drink ho\u1eb7c vi\u00ean \u0111i\u1ec7n gi\u1ea3i (electrolyte tablets\/capsules) l\u00e0 c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 b\u1ed5 sung \u0111i\u1ec7n gi\u1ea3i. H\u00e3y ch\u1ecdn s\u1ea3n ph\u1ea9m c\u00f3 h\u00e0m l\u01b0\u1ee3ng sodium ph\u00f9 h\u1ee3p \u0111\u1ec3 b\u00f9 \u0111\u1eafp l\u01b0\u1ee3ng m\u1ea5t \u0111i.<\/p>\n<h2>Th\u1eed Nghi\u1ec7m T\u1ed1c \u0110\u1ed9 M\u1ea5t N\u01b0\u1edbc (Sweat Rate Test): C\u00e1 Nh\u00e2n H\u00f3a K\u1ebf Ho\u1ea1ch Hydration<\/h2>\n<p>M\u1ed7i v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 t\u1ed1c \u0111\u1ed9 m\u1ea5t m\u1ed3 h\u00f4i kh\u00e1c nhau t\u00f9y thu\u1ed9c v\u00e0o y\u1ebfu t\u1ed1 c\u00e1 nh\u00e2n (c\u00e2n n\u1eb7ng, gi\u1edbi t\u00ednh, m\u1ee9c \u0111\u1ed9 t\u1eadp luy\u1ec7n), c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp v\u00e0 \u0111i\u1ec1u ki\u1ec7n m\u00f4i tr\u01b0\u1eddng. \u0110\u1ec3 c\u00f3 m\u1ed9t k\u1ebf ho\u1ea1ch hydration ch\u00ednh x\u00e1c nh\u1ea5t, b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n <strong>Th\u1eed Nghi\u1ec7m T\u1ed1c \u0110\u1ed9 M\u1ea5t N\u01b0\u1edbc (Sweat Rate Test)<\/strong>:<\/p>\n<ol>\n<li><strong>C\u00e2n tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 (tr\u1ea7n) tr\u01b0\u1edbc bu\u1ed5i t\u1eadp:<\/strong> Ghi l\u1ea1i con s\u1ed1 n\u00e0y.<\/li>\n<li><strong>\u0110i v\u1ec7 sinh:<\/strong> \u0110\u1ea3m b\u1ea3o b\u00e0ng quang tr\u1ed1ng.<\/li>\n<li><strong>T\u1eadp luy\u1ec7n trong 1 gi\u1edd:<\/strong> Ch\u1ecdn m\u1ed9t bu\u1ed5i t\u1eadp c\u00f3 c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 \u0111i\u1ec1u ki\u1ec7n m\u00f4i tr\u01b0\u1eddng t\u01b0\u01a1ng t\u1ef1 nh\u01b0 bu\u1ed5i thi \u0111\u1ea5u ho\u1eb7c t\u1eadp luy\u1ec7n m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n. U\u1ed1ng m\u1ed9t l\u01b0\u1ee3ng n\u01b0\u1edbc \u0111o l\u01b0\u1eddng \u0111\u01b0\u1ee3c trong su\u1ed1t bu\u1ed5i t\u1eadp.<\/li>\n<li><strong>C\u00e2n tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 (tr\u1ea7n) ngay sau bu\u1ed5i t\u1eadp:<\/strong> Ghi l\u1ea1i con s\u1ed1 n\u00e0y. Lau kh\u00f4 m\u1ed3 h\u00f4i tr\u01b0\u1edbc khi c\u00e2n.<\/li>\n<li><strong>\u0110o l\u01b0\u1ee3ng d\u1ecbch \u0111\u00e3 u\u1ed1ng:<\/strong> Ghi l\u1ea1i t\u1ed5ng l\u01b0\u1ee3ng n\u01b0\u1edbc\/sports drink b\u1ea1n \u0111\u00e3 u\u1ed1ng trong 1 gi\u1edd t\u1eadp \u0111\u00f3.<\/li>\n<li><strong>T\u00ednh to\u00e1n:<\/strong>\n<ul>\n<li><strong>Thay \u0111\u1ed5i tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 (kg):<\/strong> Tr\u1ecdng l\u01b0\u1ee3ng tr\u01b0\u1edbc &#8211; Tr\u1ecdng l\u01b0\u1ee3ng sau.<\/li>\n<li><strong>L\u01b0\u1ee3ng m\u1ed3 h\u00f4i m\u1ea5t (ml):<\/strong> (Thay \u0111\u1ed5i tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 * 1000) + L\u01b0\u1ee3ng d\u1ecbch \u0111\u00e3 u\u1ed1ng (ml).<\/li>\n<li><strong>T\u1ed1c \u0111\u1ed9 m\u1ea5t m\u1ed3 h\u00f4i (ml\/gi\u1edd):<\/strong> L\u01b0\u1ee3ng m\u1ed3 h\u00f4i m\u1ea5t \/ th\u1eddi gian t\u1eadp (v\u00ed d\u1ee5: n\u1ebfu t\u1eadp 1 gi\u1edd th\u00ec l\u00e0 l\u01b0\u1ee3ng m\u1ed3 h\u00f4i m\u1ea5t).<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><strong>V\u00ed d\u1ee5:<\/strong> N\u1ebfu b\u1ea1n n\u1eb7ng 70kg tr\u01b0\u1edbc t\u1eadp, n\u1eb7ng 69kg sau 1 gi\u1edd t\u1eadp v\u00e0 \u0111\u00e3 u\u1ed1ng 500ml n\u01b0\u1edbc:<br \/>Thay \u0111\u1ed5i tr\u1ecdng l\u01b0\u1ee3ng = 1kg<br \/>L\u01b0\u1ee3ng m\u1ed3 h\u00f4i m\u1ea5t = (1 * 1000) + 500 = 1500ml<br \/>T\u1ed1c \u0111\u1ed9 m\u1ea5t m\u1ed3 h\u00f4i = 1500ml\/gi\u1edd<\/p>\n<p><\/p>\n<p>V\u1edbi con s\u1ed1 n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 \u01b0\u1edbc t\u00ednh l\u01b0\u1ee3ng d\u1ecbch c\u1ea7n u\u1ed1ng m\u1ed7i gi\u1edd \u0111\u1ec3 b\u00f9 \u0111\u1eafp ph\u1ea7n l\u1edbn l\u01b0\u1ee3ng m\u1ed3 h\u00f4i b\u1ecb m\u1ea5t (m\u1ee5c ti\u00eau l\u00e0 b\u00f9 kho\u1ea3ng 70-80% l\u01b0\u1ee3ng m\u1ed3 h\u00f4i \u0111\u1ec3 tr\u00e1nh c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu v\u00e0 \u0111i ti\u1ec3u qu\u00e1 nhi\u1ec1u). L\u1eb7p l\u1ea1i th\u1eed nghi\u1ec7m trong c\u00e1c \u0111i\u1ec1u ki\u1ec7n kh\u00e1c nhau (m\u00e1t m\u1ebb, n\u00f3ng \u1ea9m, c\u01b0\u1eddng \u0111\u1ed9 cao) \u0111\u1ec3 c\u00f3 c\u00e1i nh\u00ecn to\u00e0n di\u1ec7n h\u01a1n.<\/p>","protected":false},"excerpt":{"rendered":"<p>T\u1ea7m Quan Tr\u1ecdng C\u1ee7a Hydration Khi T\u1eadp Luy\u1ec7n Trong N\u00f3ng Khi b\u1ea1n t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n, c\u01a1 th\u1ec3 sinh nhi\u1ec7t.<\/p>","protected":false},"author":567,"featured_media":13541,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-13542","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"featured_image_src":"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2026\/03\/pexels-photo-10168168.jpeg-scaled.jpeg","author_info":{"display_name":"Hiboostadmin","author_link":"https:\/\/hiboostnutrition.com\/en\/author\/hiboostadmin\/"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2026\/03\/pexels-photo-10168168.jpeg-scaled.jpeg","_links":{"self":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13542"}],"collection":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/users\/567"}],"replies":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/comments?post=13542"}],"version-history":[{"count":1,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13542\/revisions"}],"predecessor-version":[{"id":13543,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13542\/revisions\/13543"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media\/13541"}],"wp:attachment":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media?parent=13542"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/categories?post=13542"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/tags?post=13542"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}