2和3，腿抽筋和缺這幾個東西，水裏麵需要添加東西，REI裏麵有賣的；出去hiking最好3，5人有一兩個經驗豐富的

來源: 修車工 於 2022-08-17 23:33:06 [] [博客] [舊帖] [給我悄悄話] 閱讀數 : (3665 bytes)
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Electrolyte           Average amount per 2 lbs of sweat, about 1-quart Food reference
Sodium 800 mg (range 200-1,600) nearly any packaged food
Potassium 200 mg (range 120-600) 2 tbsp sunflower seed = 240 mg
Calcium 20 mg (range 6-40) 1 tbsp chia seed = 170 mg
Magnesium 10 mg (range 2-18) 1 tbsp peanut butter = 25 mg

Most muscle cramps are caused by sodium losses rather than magnesium and potassium because we lose more sodium in sweat than the other electrolytes

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